Author: Onto Fitness Australia

Elevated LDL or low HDL cholesterol can increase cardiovascular risk. Lifestyle, diet, and targeted nutrients can help improve lipid balance.

Helpful Herbs & Supplements

Red Yeast Rice – Contains monacolin K, which helps lower LDL cholesterol naturally.

Plant Sterols – Compete with cholesterol absorption in the gut, reducing total levels.

Artichoke Leaf Extract – Promotes bile flow and cholesterol metabolism.

Niacin (Vitamin B3) – Can help raise HDL and lower triglycerides.

Omega-3 Fatty Acids – Support cardiovascular health and reduce triglycerides.

Disclaimer

Not suitable for everyone. Individuals on statins or other lipid-lowering drugs should consult their healthcare provider before adding supplements.

High blood pressure occurs when the force of blood against artery walls remains elevated. Over time, this can strain the heart and damage blood vessels. Natural interventions focus on improving vascular tone, reducing stress, and supporting circulation.

Helpful Herbs & Supplements

Hawthorn (Crataegus monogyna) – Strengthens heart muscle and promotes healthy blood vessel dilation.

Garlic – May help reduce blood pressure by improving nitric oxide production and vessel elasticity.

Coenzyme Q10 (CoQ10) – Supports heart energy metabolism and may modestly lower blood pressure.

Magnesium – Encourages vessel relaxation and counters stress-induced hypertension.

Omega-3 Fatty Acids – Reduce inflammation and improve arterial flexibility.

Disclaimer

This information is educational only. Always consult your doctor before adjusting medication or using supplements for cardiovascular conditions.

Seasonal allergies cause sneezing, itchy eyes, and nasal congestion due to histamine release. Herbs and nutrients that stabilise the immune response can bring relief naturally.

Helpful Herbs & Supplements

Quercetin – A bioflavonoid that reduces histamine release and inflammation.

Nettle Leaf (Urtica dioica) – Acts as a natural antihistamine and anti-inflammatory.

Vitamin C – Supports immune modulation and reduces allergy symptoms.

Butterbur (Petasites hybridus) – May reduce nasal congestion and sneezing without drowsiness.

Probiotics – Strengthen gut immunity and reduce allergy sensitivity over time.

Disclaimer

For persistent or severe allergic symptoms, seek professional medical advice. Herbs can interact with medications such as antihistamines or corticosteroids.

UTIs are commonly caused by bacteria like E. coli entering the urinary tract. Symptoms include burning, urgency, and frequent urination. Herbs and supplements can help prevent recurrence and soothe irritation.

Helpful Herbs & Supplements

Cranberry Extract – Contains proanthocyanidins that prevent bacteria from adhering to bladder walls.

D-Mannose – A natural sugar that helps flush bacteria from the urinary tract.

Uva Ursi (Bearberry Leaf) – A traditional antimicrobial herb used for bladder and kidney infections.

Marshmallow Root – Soothes urinary tract tissues and reduces inflammation.

Probiotics (Lactobacillus strains) – Help restore vaginal and urinary flora balance to prevent reinfection.

Disclaimer

UTIs can become serious if untreated. Always see your doctor if you have fever, back pain, or symptoms lasting longer than 48 hours.

Premenstrual Syndrome (PMS) involves mood swings, bloating, headaches, and fatigue due to fluctuating hormone levels. Herbal and nutritional therapies can help balance hormones and support mood.

Helpful Herbs & Supplements

Vitex agnus-castus (Chaste Tree Berry) – Regulates hormonal balance and reduces PMS symptoms such as breast tenderness and irritability.

Evening Primrose Oil – Provides GLA, which supports hormonal balance and skin health.

Magnesium & Vitamin B6 – Help regulate mood and reduce menstrual cramps.

Dong Quai (Angelica sinensis) – Used in Traditional Chinese Medicine to support menstrual regularity and reduce cramps.

Disclaimer

This information is for general use only. Women with irregular cycles, PCOS, or on hormonal contraception should seek professional guidance before using hormone-balancing herbs.

An underactive thyroid (hypothyroidism) can cause fatigue, weight gain, hair loss, and cold intolerance. Supporting thyroid hormone production and metabolism can be beneficial alongside medical treatment.

Helpful Herbs & Supplements

Iodine (from Kelp or Seaweed) – Required for thyroid hormone synthesis (avoid excessive doses).

Selenium – Supports thyroid enzyme activity and conversion of T4 to active T3.

Zinc & Iron – Important for thyroid hormone metabolism.

Withania (Ashwagandha) – Adaptogenic herb shown to support thyroid function and reduce stress-induced suppression.

Tyrosine – An amino acid precursor for thyroid hormones.

Disclaimer

This content is educational and not a substitute for medical treatment. Always work with your doctor to monitor thyroid hormone levels before using supplements.

Osteoporosis is a condition where bones become fragile due to mineral loss, often linked with menopause, low calcium intake, inactivity, or inflammation. Supporting bone formation and mineral absorption is key.

Helpful Herbs & Supplements

Calcium & Vitamin D3 – Essential nutrients that work together to maintain bone mineral density.

Vitamin K2 (MK-7) – Helps direct calcium into bones rather than soft tissues.

Boron & Magnesium – Support bone matrix formation and hormone balance.

Horsetail (Equisetum arvense) – A natural source of silica that supports bone and connective tissue health.

Strontium – May improve bone density when combined with calcium and vitamin D.

Disclaimer

Always discuss bone health supplements with your doctor, especially if you take medications for osteoporosis. Diet, weight-bearing exercise, and vitamin D testing are also important.

Mild forgetfulness or “brain fog” can occur due to stress, ageing, nutrient deficiency, or inflammation. Supporting circulation, neurotransmitter balance, and antioxidant protection can improve mental clarity and memory retention.

Helpful Herbs & Supplements

Ginkgo biloba – Enhances blood flow to the brain and supports memory and concentration.

Bacopa monnieri (Brahmi) – Traditionally used in Ayurvedic medicine to enhance learning, focus, and cognitive longevity.

Lion’s Mane Mushroom (Hericium erinaceus) – Promotes nerve growth factor (NGF) production, supporting brain cell regeneration.

Omega-3 Fatty Acids (DHA & EPA) – Crucial for brain cell membrane health and cognitive function.

Phosphatidylserine – Supports brain communication and may improve recall and focus.

Disclaimer

This information is for educational purposes only. Memory decline can have many causes — consult your healthcare professional for assessment, especially if symptoms worsen.

Cold extremities or sluggish circulation can result from low blood pressure, poor circulation, or nutrient deficiencies affecting blood flow.

Helpful Herbs & Supplements

Ginkgo biloba – Improves microcirculation, especially to the brain and extremities.

Cayenne Pepper (Capsicum) – Contains capsaicin, which promotes blood flow and warmth.

Iron & B12 – Support oxygen transport and red blood cell production.

Omega-3 Fatty Acids – Promote healthy blood vessels and circulation.

Disclaimer

If circulation problems are severe, or if you experience pain, numbness, or colour changes in your hands or feet, seek prompt medical attention.

Headaches and migraines may be triggered by dehydration, tension, hormonal shifts, poor posture, or certain foods. Managing inflammation and muscle tension can reduce frequency and intensity.

Helpful Herbs & Supplements

Feverfew (Tanacetum parthenium) – Traditionally used to reduce migraine frequency by inhibiting inflammatory substances.

Magnesium – Supports vascular tone and muscle relaxation; deficiency is common in migraine sufferers.

Riboflavin (Vitamin B2) – Shown in research to reduce the number of migraine attacks when taken daily.

Peppermint Oil (Topical) – When diluted and applied to temples, may ease tension headaches.

Disclaimer

This content is not intended to replace medical diagnosis or treatment. Consult your healthcare professional for persistent or severe headaches.