October Newsletter: Blooming Health. Seasonal Tips and Awareness for October

Welcome to our October edition! As spring bursts into life across Australia, it’s the perfect time to refresh your body, mind and spirit. In this months newsletter, we explore how seasonal energy affects your wellbeing from a TCM perspective, alongside key health awareness initiatives, from breast cancer and eye care, to pregnancy loss and mental health. Discover practical tips, holistic therapies, and expert guidance to help you thrive this month.

October from a TCM perspective

October in Australia is the heart of spring, and in Traditional Chinese Medicine this season is all about the Wood element, which nourishes the Liver and Gallbladder systems. Just like nature is bursting with new growth, out bodies and minds are also encouraged to expand, move and refresh. It’s also the time where liver energy can get a little out of balance, showing up as allergies, tension, irritability, or even spring fatigue.

To flow with the season, think light and fresh! Load up on leafy greens, sprouts, citrus, and herbs, while cutting back on heavy, greasy foods. Gentle movement such as stretching, yoga, and walking outdoors all help to keep energy moving, and creative outlets or journaling can ease stress/Liver Qi stagnation and uplift the spirit.

With a little seasonal care, October can be a month of clarity, vitality and renewal.  

As we embrace the seasonal energy of October and focus on supporting our Liver and Gallbladder health, it’s also a time to turn out attention to important awareness initiatives. This month, alongside caring for our seasonal wellbeing, we recognise causes that impact physical, emotional, and mental health, reminding us that prevention, support, and self-care go hand in hand.

Breast Cancer Awareness Month

October is Breast Cancer Awareness Month, a reminder of the importance of women’s health, breast care and regular check-ups. Early detection through self-examinations and medical screenings remains one of the most powerful tools we have in reducing risks and improving outcomes. At the same time, awareness also extends to supporting those who may be navigating a diagnosis or recovery. This is where holistic care can play a vital role. Services such as acupuncture and naturopathy may assist with balancing hormones, boosting energy, and managing stress, while myotherapy and remedial massage provide relief from muscle tension and help the body cope with physical strain. Gentle lymphatic massage can further support circulation and detoxification, complementing conventional medical treatments. A nourishing diet, mindfulness practices, and access to supportive therapies all work together to create a foundation for resilience and healing. Whether through prevention, awareness, or integrative care, this month encourages us all to make women’s health a priority.

International Pregnancy and Infant Loss Awareness Month

October also brings awareness to pregnancy and infant loss. Emotional and physical healing is crucial, and compassionate care can make a meaningful difference. Counselling and psychotherapy provide a safe, supportive environment for grief, while gentle acupuncture can help regulate the nervous system, ease emotional stress, and support sleep. Myotherapy and remedial massage offer nurturing touch

World Sight Day - 9th October

Eye health is closely linked to liver function in TCM, and spring can exacerbate eye strain, dryness, or irritation. Nutrition plays a key role, with antioxidant-rich foods like leafy greens, berries, carrots and citrus supporting eye health and vitality.

Acupuncture points such as Liver 3 and Gallbladder 20 can help relieve tension and improve circulation around the eyes, while remedial massage and kinesiology techniques release tension in the head, neck, and shoulders, which often contributes to visual discomfort. incorporating short breaks from screens, engaging in outdoor activity and mindful eye care practices such as wearing sunglasses on sunny and windy days, further support eye health during this season.

Octobers Mental Health and Emotional Wellbeing Focus

Modern therapy today spans across many mediums depending on client preference and comfort, from face-to-face counselling in a safe, confidential space, to Telehealth sessions via Zoom or phone, to text-based dialogue for those who prefer written reflection. Another increasingly popular option is Walk and Talk Therapy, where sessions are taken outdoors. Perhaps a gentle walk to the Mornington Pier, sitting in Mornington Park, or strolling along the foreshore or Main Street. This approach can feel less formal than the therapy room, making it easier to open up, particularly for men who find traditional face-to-face confronting, teenagers who relax more in open spaces, or neurodivergent clients who benefit from movement and sensory variation. Being side-by-side can ease social pressure, walking supports stress relief and emotional regulation, and connecting with nature brings grounding and perspective.

With spring now here and the weather warming up, it’s the perfect season to explore Walk and Talk Therapy. The longer days and sunnier afternoons create an ideal backdrop for reflection and conversation, with the natural beauty of the Peninsula adding to the sense of calm. Warmer weather also encourages movement and a lighter mood, making sessions feel energising and restorative. Of course, outdoor counselling isn’t for everyone. Weather, privacy or mobility, may affect comfort, and some people prefer the safety of a traditional counselling room. At Peninsula MindCare, therapy is always tailored to the individual, whether that’s Walk and Talk Therapy, Telehealth, or face-to-face counselling.

If you’d like to try Walk and Talk Therapy in Mornington, get in touch for a free 15-min introductory chat or book directly through PeninsulaMindCare.com.au

Eye-Healthy Salmon & Kale Super Bowl

Serves 2

Prep-time: 10mins, Total time; 30-35mins

This nutrient-packed bowl combines ingredients that actively support your eyes:

• Omega-3s (salmon): Maintain retinal cell structure, support tear production, and may reduce age-related macular degeneration (AMD).Lutein & Zeaxanthin (kale, broccoli): Act as natural “sunglasses,” protecting the retina from blue light and lowering the risk of cataracts and AMD.

• Vitamin A / Beta-carotene (sweet potato): Essential for night vision and preventing dry eyes.

• Vitamin C (capsicum, broccoli, lemon): Antioxidant protection for the lens and retina; supports eye blood vessel health.

• Vitamin E (avocado, seeds): Defends against oxidative stress, helping prevent cataracts and retinal damage.

• Zinc (pumpkin seeds, salmon, chickpeas): Vital for transporting vitamin A to the retina, supporting night vision and overall retinal health.

Together, these nutrients help:

Improve low-light and night vision

Protect eyes from sun and blue-light damage

Reduce the risk of cataracts and AMD

Support tear production and eye comfort

This recipe is ready in ~30–35 minutes and makes a delicious, eye-healthy dinner that’s easy to prepare and packed with flavor.

Serves; 2

Ingredients:

2 salmon fillets (omega-3s, zinc)

1 tbsp olive oil

2 cups kale (lutein + zeaxanthin)

1 cup broccoli florets (lutein + vitamin C)

1 small sweet potato, cubed (beta-carotene)

1 cup cooked chickpeas (zinc + protein)

½ red capsicum/bell pepper, sliced (vitamin C)

1 avocado, sliced (vitamin E + healthy fats)

2 tbsp pumpkin seeds (zinc + vitamin E)

1 lemon (vitamin C, flavor)

Salt & pepper, to taste

Dressing

2 tbsp extra virgin olive oil

1 tsp Dijon mustard

Juice of ½ lemon

1 tsp honey

Pinch of salt & pepper

Instructions:

1. Roast the sweet potato, broccoli & chickpeas

   • Preheat oven to 200°C

   • Toss sweet potato cubes, broccoli florets, and chickpeas in olive oil, salt, and pepper.

   • Spread on a baking tray. Roast for 20–25 minutes until golden and slightly crisp.

2. Cook the salmon

   • Season salmon with salt and pepper.

   • Pan-sear over medium heat, skin-side down, ~4 minutes per side (or until cooked through).

3. Prepare the kale

   • Massage kale with a drizzle of olive oil and a pinch of salt for 1–2 minutes (softens the texture).

4. Assemble the bowl

   • Base of kale.

   • Add roasted sweet potato, broccoli, and chickpeas.

   • Add capsicum strips and avocado slices.

   • Top with salmon fillet.

   • Sprinkle pumpkin seeds over everything.

5. Drizzle with dressing and finish with an extra squeeze of lemon.

From the PANM Team

This month, think of your health like a garden in spring: clear away what is no longer serving you, nourish your body and mind, and create space for growth and vitality.

We look forward to helping you embrace the season with renewed energy and balance.