Health Insights & Updates - Dr Leah Murray

Featured Posts

Check out the latest news from Dr Leah Murray

View all

Filter

All Gut Reset Program Practice Updates Wellness Events

Wellness Events

Rebalance & Reset – Holistic Well-Being Retreat (7-9 March 2025, Phakalane)

Dr Leah MurrayFebruary 1, 2025

Practice Updates

December 2024 Practice Update

Dr Leah MurrayNovember 21, 2024

Practice Updates

Updates February 2024

Dr Leah MurrayFebruary 21, 2024

Practice Updates

Updates to My Practice and Booking System

Dr Leah MurraySeptember 21, 2023

Gut Reset Program

Prepare for Gut Health Transformation: Join Our Spring Reset!

Dr Leah MurrayAugust 27, 2023

drleahmurray

DIVERSITY IS KEY to supporting a balanced, thrivin

DIVERSITY IS KEY to supporting a balanced, thriving microbiome.
A great way to do this is to try natural foods you’ve never tried before.

At a veggie market this weekend my little girl asked me ‘what’s that thing?’ pointing to a Baobab pod (the stringy, furry thing in the pictures, and the magnificent Baobab trees .. bucket-list kind of thing to hug a baobab.)
I usually try to buy local-only but these pods are from Zimbabwe so not too far, and totally worth inoculating my kids guts with some baobab fruit, not only for the beneficial bacteria, but also lots of vitamin C, and other nutrients and antioxidants.

We made a dragonfruit, blueberry, baobab, macadamia smoothie 👌. #eattherainbow🌈 #eattherainbow🌈🌿🍊🍇🍉🍒🍍🍐🍋🍓🌈 #guthealth #guthealthmatters #gutmicrobiome #baobab #diversityiskey #microbiome #integrativemedicine #functionalmedicine

🥳Updated version of the 25day GUT RESET PROGRAM

🥳Updated version of the 25day GUT RESET PROGRAM! 🍎 Includes a very cool detailed journal to keep track of meals, symptoms and mindful eating. Delicious recipes, short breath-work technique to stimulate your ‘REST and DIGEST’ nervous system, lots of interesting information on what your gut actually does besides digest and eliminate - come get your gut sorted! 🥑 Use ‘balance20’ discount code for 20% off. #guthealth #happygut #ibs #leakygut #constipationrelief #heartburnrelief #bloatingrelief #weightloss #livebetter #eatclean #lowinflammatorydiet #glutenfree #sugarfree #bonebroth #fermentedfoods

Stewed apple and ginger with lots of cinnamon, car

Stewed apple and ginger with lots of cinnamon, cardamon and VANILLA from an actual pod, a gift from a dear patient- which my girls thought was very cool! Such a great winter brekkie option, served with overnight soaked chia and coconut🍎 #gutfriendlybreakfast #stewedappleandcinnamon #vanilla #chiaseeds #healthybreakfast #kidsguthealth #guthealth

Easter art therapy @kleinkarooguesthouse 🌵 #po

Easter art therapy @kleinkarooguesthouse 🌵 #pomegranates #arttherapy #kleinkaroo #kleinkarooliving #breathingspace

Preventing BURNOUT Feel like it should still be J

Preventing BURNOUT

Feel like it should still be January!
With the pace we’ve kicked off I’m making a conscious effort to manage cortisol levels.

Taking tips from Greygrey our kitty, prioritizing SLEEP and a healthy circadian rhythm (cortisol and melatonin have an intricate relationship.)

Stimulating the parasympathetic nervous system with:

- YIN YOGA
- Simple GROUNDING techniques like being barefoot on the lawn with my girls after work
- Simple PLAY therapy

MY FAVOURITE ADAPTOGENS:

ADRENALFAST
(DNA biopharm – one of my favourite local brands, so well priced and excellent quality)

- Ashwagandha
- Licorice root
- Rhodiola
- Others
Taken daily at breakfast during stressful periods. This played a huge role in getting me out of a bad burnout after spending too many years doing shift work in Emergency Medicine.

PHOSPHATIDYLSERINE

A game changer for mental clarity, memory retention and anxiety – for me it’s like ‘turning the lights on in my brain.’
Have had some patients with ADD come off their Ritalin on this one.
Also essential for Post COVID fatigue and Brain fog as it replenishes mitochondria.

SIBERIAN GINSENG

This one I keep on my desk for very busy days instead of an extra coffee or something for mental fatigue. Take as needed for extra mental alertness. #burnoutprevention #burnout #adaptogens #parasympatheticnervoussystemactivated #adrenalhealth #hpaaxis #workingmoms #playtherapy #herbalmedicine #integrativemedicine #functionalmedicine #yoga #ashwagandha #grounding

@yayoi.kusama very present in my rooms this year!

@yayoi.kusama very present in my rooms this year! The most beautiful, psychedelic and precious porcelain 🍄from @lella_kon @porcelain_petites ❤️ #mentalhealth #integrativemedicine #functionalmedecine #psilocybinassistedtherapy #arttherapy #art #artformentalhealth

Akkermansia muciniphilia is a beneficial gut bacte

Akkermansia muciniphilia is a beneficial gut bacteria that has been proven to directly support gut health and immunity, found in one of my favourite fruits- the magnificent pomegranate🙌🏻 #guthealth #integrativemedicine #functionalmedecine #pomegranates #gutmicrobiome #akkermansiamuciniphila #superfoods

POST HOLIDAY DETOX TIME These are my artichokes t

POST HOLIDAY DETOX TIME

These are my artichokes that went to seed while I was away - how beautiful? Did you know that artichoke is one of the best foods to support detoxification?

Take charge of 2024 by starting it off right with a 25 day Gut Reset after the indulgent eating and drinking over festive season.

Detoxification organs are (amongst others):

LIVER

GUT

SKIN

All capable of incredible regeneration at a cellular level, these organs will show you how good it can feel when you give them a little extra support every now and then🙌🏻

The body is in a constant state of detoxification but a dedicated 25day ‘detox’ is one if the fundamental Phase 1 protocols in Integrative Medicine because it will reduce systemic inflammation, improve lymphatic drainage, improve immune system health, and shift your body into a state more conducive to vibrant health!

We all know about overdoing the alcohol on holiday but adding to the toxin load, a simple painkiller like paracetamol depletes our glutathione stores and adds insult to injury.. to treat muscle strain from a surfing injury we can use a technique is called NeuroMuscular stimulation, based on acupuncture principles instead.

Also NAC (n-acetylcysteine) taken after paracetamol or alcohol indulgence will help replenish glutathione stores and help support detox pathways.

Go to:

https://drleahmurray.co.za/online-programs-gut-reset-holistic-wellness/

Fill in the GUT TYPE QUESTIONNAIRE, click ENROLL NOW, use coupon code 2024RESET for a 10% discount. #summerdetox #guthealth #integrativemedicine #functionalmedicine #detox #detoxfoods #dryjanuary #acupunctureinthelounge #neuromuscularstimulation #surfinjury #musclespasmrelief

Thank you. This is not where my stethoscope usual

Thank you.

This is not where my stethoscope usually hangs obviously, but I loved the symbolism of the visual.

( I found it in my kids ‘doctors set’ while packing for holidays )

Thank you 2023 - you were a bit of a rollercoaster!

Thank you to my patients for sharing an element of your lives with me - thank you for the support, but mostly thank you for sharing your strength, your resilience, your hopes and fears, your vulnerability.

The meetings that happen in my rooms are sacred connections in my opinion and I’m so honoured to walk alongside you on your pilgrimage toward full vibrant health.

To those who found the answers they were looking for, and to those who haven’t yet.

To those who found the strength and vitality they wanted, and to those who haven’t yet.

To those who found peace and settled their anxiety and to those who haven’t yet.

To those who had their babies and to those who haven’t yet.

To those who found relief from Long COVID suffering and to my dear patients who are still struggling with that one- 2024 is your year.

With love.
Leah #integrativemedicine #functionalmedicine #goodbye2023 #thankyou #longcovidrecovery #chronicfatiguesyndrome

UNSUNG HEROES # 1 Chia Seeds - tiny, beautiful l

UNSUNG HEROES # 1

Chia Seeds - tiny, beautiful little pearls containing massive amounts of 4 things we generally struggle to get enough of easily in our diet.
In my practice I aim to wean chronic medication (and supplements!) as far as possible, and so there are some unsung heroes that we can easily incorporate in our diet that helps us maintain results achieved with targeted supplements used in the early phases of management.

Chai seeds contain:

1. Omega 3
2. Calcium
3. Iron
4. Magnesium

Amongst others.

Delicious recipe for Chia Pots in the GUT RESET RECIPE book at https://drleahmurray.co.za/online-programs-gut-reset-holistic-wellness/. #chiaseeds #guthealth #plantbasedprotein #plantbasedomegas #ironrichfoods #leakygutdiet #gutrepair #integrativemedicine #functionalmedicine

🌴SUMMER!!! 🌴 I personally avoid the BF madn

🌴SUMMER!!! 🌴 I personally avoid the BF madness but for those asking, I’m more than happy to give a special PRE – CHRISTMAS discount if you’d like to squeeze in a quick 25day GUT RESET!

1. Go to: https://drleahmurray.co.za/online-programs-gut-reset-holistic-wellness/
2. Scroll to the bottom of the page
3. Fill in the GUT TYPE QUESTIONNAIRE
4. Click ENROLL NOW
5. Use COUPON CODE ‘BYEBYE2023’

#gutreset #guthealth #integrativemedicine #functionalmedicine #summerreset #lowinflammatorydiet

Gut friendly smoothie. So simple but still one of

Gut friendly smoothie.

So simple but still one of the most popular recipes that patients comment on while doing the GUT RESET PROGRAM.

I use these cute pouches so my kids get smoothie in their lunchboxes. Always a hit.

Recipe varies but its generally:
Frozen blueberries (todays had frozen mango and pineapple too)
Banana
GF oat Macadamia milk
Macadamia butter
Salt
Aloe juice
Blend together well.
Soaked chia seeds added after.

https://drleahmurray.co.za/online-programs-gut-reset-holistic-wellness/ #guthealth #integrativemedicine #functionalmedicine #smoothierecipes #easylunchboxes

Every woman and their GP (and Gynae) should read t

Every woman and their GP (and Gynae) should read this.. #perimenopause #menopause #integrativemedicine #functionalmedicine #hotflushes #hormonalhealth #hormonalmigraines

Eating the rainbow🍋🥑🍑🍅🍎🍇🫐🫒

Eating the rainbow🍋🥑🍑🍅🍎🍇🫐🫒🥥 Those are Brazil nuts in the avo. 2 Brazil nuts a day are a good dose of much needed Selenium for thyroid health. Its important to first top up Selenium, then Zinc then Iodine for thyroid. In that order. @squirrel.depot - most delicious, non-GMO Brazil nuts at ridiculously good prices! ( Girls are having egg and (GF) toast😉) #guthealth #saturdaybrekkies #beetroothummus

Reintroduction Phase of a Gut Reset🍎 My ‘Spri

Reintroduction Phase of a Gut Reset🍎
My ‘Spring Reset 2023’ was semi hi-jacked by work admin changes, a sick toddler, and various other excuses.
I managed to do everything except I still had one coffee a day.
Since my diet is generally low inflammatory most of the time anyway, I also made a conscious effort to MOVE more (lots of brisk walks and yoga) and eat more consciously.

Like most of the feedback I received I do feel better, gut is happy, and definitely have way more energy than a month ago.

Lots of people want to know what to look out for during the Reintroduction Phase so here are some common reactions that patients complain of during reintroduction:

GLUTEN
- bloating, fatigue, headache, change in stools, congestion, brain fog, gastritis

DAIRY (cows milk)
- congestion, acne, bloating, cramps, eczema flare, change in stools (mainly loose)

COFFEE
- anxiety, loose stools, cramps, gastritis, insomnia

EGG
- itchiness, nausea, eczema flare (egg is an incredible, protein/nutrient dense food so worth dividing into yolk and white and checking to see reaction to both. If you are reacting its worth eliminating for a while longer while you continue to heal gut lining and dysbiosis and then try reintroduce later)

PROCESSED SUGAR
- serves no nutritional purpose so best saved for special occasions only

ALCOHOL
- serves no nutritional purpose so best saved for special occasions only

#guthealth #springreset2023 #inflammatoryfoods #functionalmedicine #integrativemedicine

Tzatziki with Goat’s yogurt - can’t get enough

Tzatziki with Goat’s yogurt - can’t get enough of this🙌🏻 Recipe (super easy) in Gut Program. #gutrepair #guthealth #integrativemedicine #functionalmedicine #cowsdairyfree #lowinflammationdiet

Anyone who’s read ‘The Secret Life of Plants’ will know its no mystery that the plant kingdom communicates with us on many levels.

When visiting me at the practice you’re first greeted by the plants - all offering various abilities to perform a function in the human body.

A few examples of each:

ALOE- gut, skin, joint health, amongst others
PAWPAW - papain digestive enzyme
ARTICHOKE - excellent detox support
DANDELION - detox support
ARTEMISIA - anti parasitic, immune support
IVY LEAF - main ingredient in Prospan, soothes a cough
SUURVY/SOURFIG- soothes bites and stings
OREGANO - my favourite natural antibiotic, esp for SIBO/SIFO and upper respiratory infections
LAVENDER - calming
NASTURTIUM - antibiotic
And my favourite: FERNS - check out what @zachbushmd says about Ferns and the microbiome..

I love to think of how EVERYTHING our bodies need to function, both food and medicines, can be found in the natural world.

Most medicines including pharmaceuticals are derivatives of plants, and Integrative and Functional medicine doctors prefer to use them in their more natural form, where appropriate.

Instead of using isolated properties of the plant, we acknowledge that they offer so much more (probably far more than we realize) in their full form.
🌵 #plantmedicine #naturalmedicine #integrativemedicine #functionalmedicine #breathyourbiome #zachbushmd

🌵ALOE JUICE The inner pulp of Aloe (vera or fe

🌵ALOE JUICE

The inner pulp of Aloe (vera or ferox) - with the aloe bitters removed - is an excellent way to sooth and repair gut lining.

Not only amazing for gut, but skin and joints too. Have it first thing in the morning in some cold water, or add to smoothies.

#aloejuice #guthealth #medicinalplants #integrativemedicine #functionalmedicine

For those asking - here’s the Borscht Recipe. L

For those asking - here’s the Borscht Recipe.

Lots more in the Recipe Book that you can download off the website, or that comes along with the Gut Reset Program.

#borscht #polishancestry #guthealth #ironrichfoods #integrativemedicine #functionalmedicine #springreset2023

BORSCHT! ❤️ #ironrichfoods #guthealth #springr

BORSCHT! ❤️ #ironrichfoods #guthealth #springreset2023

Load More Follow on Instagram