Samantha Bolitho Naturopathy

Samantha Bolitho Naturopathy • Online consultations

• Naturopath

• Herbal, nutritional, lifestyle & diet advice

04/09/2026

This little jar of calendula oil has been weeks in the making. Slow, steady, unhurried 🌼

I’ve been gradually harvesting, drying and storing calendula from my garden, waiting for those little pockets of time when I can turn it into something beautifully nourishing for my family’s skin.

Yesterday after harvesting another basketful of flower heads, I had a few spare minutes to pop some of my dried calendula into a sterilised jar and cover them with olive oil.

And that’s basically how herbal making happens around here. Usual not in one productive afternoon, but more so in little moments between everything else that needs doing.

Now it will slowly infuse over the coming weeks, with regular checks to make sure all the petals remain covered in oil.

The kids love being part of these processes too. They are so curious about the fresh and dried flowers, the different textures and smells, and watching those little golden petals float around in the oil.

Once it’s ready, I’m thinking I’ll turn it all into some nourishing lip balm and whipped body butter for our little garden apothecary collection 🌿

The gut and skin are constantly communicating with each other, and the health of our gut can have a meaningful impact on...
31/08/2026

The gut and skin are constantly communicating with each other, and the health of our gut can have a meaningful impact on our skin.

Some of the ways this can happen:

• Digestion and nutrient absorption help determine how well we take in the nutrients needed for healthy skin, including those involved in collagen production, repair and skin structure.

• The gut microbiome influences immune function and inflammatory signalling throughout the body. Feeding your gut a wide variety of plant foods and fermented foods can help support a diverse microbial community.

• The gut lining plays an important role in how the immune system responds to what is coming through the digestive tract. It is worth considering what we regularly expose it to, including alcohol, additives and other potential irritants.

Because while what we put on our skin matters, there is so much more going on beneath the surface. Whether we’re talking about acne, eczema or supporting healthy skin as we age, the gut can be such an important part of the picture.

Eczema involves both a compromised skin barrier and inflammation, which can leave skin dry, itchy, and much more reactiv...
28/08/2026

Eczema involves both a compromised skin barrier and inflammation, which can leave skin dry, itchy, and much more reactive to the world around it.

Whether it’s your own eczema or your child’s, it can be so problematic when it’s being persistent. The stinging, itching, splitting, cracking and irritation can make everyday life feel a bit miserable during a flare up, while a compromised barrier also leaves the skin more vulnerable to irritants, allergens and infection, potentially complicating things further.

This is why I think eczema deserves to be looked at from both sides. Supporting and protecting the skin from outside, while also considering what may be contributing from within.

Creams, ointments and soothing baths can be incredibly helpful for protecting the barrier and managing symptoms. But when they aren’t enough, or the eczema keeps returning, it’s worth looking beyond just the skin itself.

Skin conditions can be a visible sign that something within the body needs further attention.

Adult acne can be a broad term. In my experience, it’s never more true than when it comes to skin health that every pers...
18/08/2026

Adult acne can be a broad term. In my experience, it’s never more true than when it comes to skin health that every person’s journey is uniquely different.

Two people can present with what appears like the same skin concern, while the factors influencing their skin can be so very different.

When looking at adult acne holistically, I look beyond the breakout itself and consider the bigger picture:

• Hormonal and metabolic health
• Stress and nervous system load
• Digestive health and microbiome balance
• Nutrient status
• Inflammation pathways
• Lifestyle factors, including sleep and movement

We also look closely at the skin itself. Where the breakouts appear, what they look and feel like, and how often they occur. Because these details can provide valuable clues about what may be influencing the skin.

Supporting healthy skin is about understanding the unique story your body is telling and provide support where it’s needed most.

While skincare products can absolutely help, our skin also relies on the nutrients we provide through our diet. Some key...
06/08/2026

While skincare products can absolutely help, our skin also relies on the nutrients we provide through our diet.

Some key nutrients that support healthy, resilient skin include:

• Protein - supports skin structure and repair (eggs, meat, fish, cottage cheese, greek yoghurt, legumes, lentils)

• Zinc - supports skin integrity and normal repair processes (pepitas, cashews, red meat, seafood)

• Essential Fatty Acids - help maintain a healthy skin barrier and support balanced inflammation (salmon, sardines, chia seeds, flaxseed, walnuts)

• Vitamin C - needed for collagen production and skin repair (berries, kiwi fruit, citrus, red capsicum)

• Iron - supports oxygen delivery and can influence hair, skin and nail health (red meat, lentils, spinach)

• Water - helps support skin hydration, circulation and overall skin function.

A varied, nourishing diet provides the foundations your body needs to maintain healthy, vibrant skin.

Coming back to these simple inclusions can really make a lasting difference over time.

🌿 A little invitation to check in with your plate today - Are there any of these nutrients that you could include more regularly in your day?

30/07/2026

Another week battling daycare viruses 🤧

One of my little prevention sidekicks is saline nasal spray.

As soon as my youngest got sick earlier this week I started rinsing 2-3 times daily. We’re now on day 4 and so far I’m still feeling well despite being thoroughly coughed and sneezed on day and night.

It certainly isn’t a magic fix but saline sprays are such a simple, low cost and underrated tool in my opinion.

There is evidence that using saline rinse early in an upper respiratory infection may help reduce symptom severity and duration.

Anything that might help shorten illness and reduce the chances of it cycling through the entire household feels worth trying during this season of life.

I touch briefly on supportive strategies like this in my free download - Immune Health: A Guide to Natural Support. You’ll find the link in my bio if you’d like a copy to tuck away for times of need 🌿

A new free resource is here 🌿I’ve created something I’d love to share with you whilst we are in the midst of these coole...
20/07/2026

A new free resource is here 🌿

I’ve created something I’d love to share with you whilst we are in the midst of these cooler months.

When caring for ourselves and our families, supporting immune health is something many of us think about more during winter. So I’ve put together a 10-page guide with some of my favourite herbal medicine, nutrients, nourishing foods and lifestyle foundations to support immune wellbeing.

Immune Health: A Guide to Natural Support is now available as a free download.

You can receive your copy via the link in my bio.

I hope it becomes a helpful resource for you and your loved ones 🤍

One of the most common conversations I’m having with women right now is about cycles that no longer feel like their norm...
09/06/2026

One of the most common conversations I’m having with women right now is about cycles that no longer feel like their normal rhythm.

Heavier bleeding. Longer cycles. More intense PMS. Less stress tolerance. Worsening sleep. Feeling more anxious or irritable. Unexpected changes.

For many women, these can be part of the perimenopausal transition - and for some, it can feel like things are a little less familiar… in mood, energy, reactions, and the way they usually move through life.

As the communication between the brain and ovaries begins to change, cycles can become a little less predictable.

Hormones don’t simply decline in a steady pattern.

Oestrogen can fluctuate quite dramatically, while calming progesterone often begins a more gradual downward trend.

Hot flushes can get the most attention, but they’re rarely the first change women notice.

It’s often the feeling that your cycle is no longer behaving in the predictable way it used to.

And while that can feel unsettling, there is so much that a naturopath can do to help support you through the journey 🤍

A phrase many women come across online is “oestrogen dominance”.But sometimes, there’s little explanation around what th...
11/05/2026

A phrase many women come across online is “oestrogen dominance”.

But sometimes, there’s little explanation around what that actually means.

Often, it doesn’t necessarily mean the body is producing a huge amount of oestrogen.

Sometimes it’s more about balance.
This is where the term “relative dominance” comes in.

For some women, symptoms associated with oestrogen excess can appear when progesterone is lower in relation to oestrogen - particularly during times of stress, perimenopause, poor sleep, or after long periods of depletion.

For others, it may be that hormones aren’t being metabolised and eliminated as effectively as they could be through the liver, gut and bowels.

And sometimes… it’s a combination of both.

This is why symptoms like:

• heavy or clotting periods
• breast tenderness
• fluid retention
• PMS
• mood shifts
• headaches
• irritability
• irregular cycles

can have more than one contributing factor beneath the surface.

I think women are often given fragmented information about their hormones, when really the body is an amazing, complex vessel that is constantly working in relationship with the rest of what’s happening inside and around us.

Stress, nourishment, sleep, digestion, nervous system load, liver pathways, personal care products, environment… it all matters.

08/05/2026

If a girlfriend sat across from me and said:
“My periods have been so heavy and clotty lately… and I feel swollen and blah every month.”

This is the kind of thing I’d probably start chatting about (and a glimpse into how I do it at home).

Broccoli sprouts 🌱
Grown on your kitchen bench.

They’re tiny, but incredibly concentrated in compounds that support healthy oestrogen metabolism, which is something I often think of when women are experiencing symptoms like heavy bleeding, clotting, fluid retention and PMS.

What’s fascinating is that broccoli sprouts are far more concentrated in these beneficial compounds than mature broccoli 🥦

Just something small you can do at home to support your body and the way it clears hormones.

I love them because they feel simple and realistic.

Of course, hormone symptoms are rarely about one single food. But I feel women often benefit from small daily routines that create meaningful changes over time.

And honestly, they taste fresh, slightly peppery, and make almost any meal feel a bit more alive.

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