Holiday Season Health Tips

Just Keep Moving

– Try to keep moving so your exercise doesn’t fall by the wayside (even a ten-minute walk will do ).

– If you have a pedometer lying at the back of your top drawer – it may be time to get it out so that you can aim for about 10,000 steps a day.

– Include a Christmas Day morning walk and what about adding a walk around the block after your Christmas feast. Nice time to check out the neighbourhood gardens and Christmas decorations.

– What about even going out to the park to play with the new toys with the kids.

Tempting Food

You don’t have to miss out, but it is worth taking these ideas on board:

– Watch your food portion size.  Perhaps use a smaller plate.

– Even chewing your food really slowly and waiting about 20 minutes after finishing your meal to see if you really want seconds.

– Carbohydrates, the starchier the better, seems to be the catchphrase for Christmas. These carbohydrates are really just sugars in disguise, so try to limit these.

– Besides this, over Christmas, it’s virtually impossible to avoid real sugar.

And while enjoying your second serve of trifle, it’s easy to forget that sugars are easily converted to fat and that sugar can also affect stress and the immune system.

– So reach for some beautiful cherries or stone fruit and try to avoid snacking on chocolates and biscuits and cakes and ice cream and lollies and all those Christmas items that at this time of the year are so easily accessible.

You want this to be a fun time, not an “I feel so sick” time.

Stress Overload and Sleep Deprivation

These tend to be pretty normal at this time of year.
– So worth noting that elevated stress (last minute shopping, sprucing up and decorating the house and garden because you’re doing a huge lunch this year) can affect your quality of sleep which isn’t good for your waistline. Research shows that lack of sleep will increase your appetite and also influence the number of calories you consume. So try to pace yourself.

Stress Helpers

Withania is a great herb to use in times of stress. It will calm an agitated nervous system and give a bit of an energy boost. With this being the case it might just be the herb you need to help you through the festive season and all the preparations you have to do before Christmas.


Magnesium (or Christmas Magic) is natures relaxer. Most of us are deficient in magnesium and it is the second most common deficiency in the Western world (after Zinc) It helps stress it helps sleep as well as anxiety and it’s a great mineral to take over the Christmas. And any stressful time of the year.

Traveling over these Holidays?

Furtherest from your mind I know but a little bit of holiday first aid won’t go astray!

You see it’s possible to pick up a gut infection or even nasty virus while you’re away so having some support is a great idea.

Immune system support 

We can help you with good quality vitamin C, Zinc, Echinacea, Super Mushroom complex and some of the key herbs and nutrients to help support your Immune system.

– Digestive system support for traveling overseas is recommended just in case you get food poisoning or catch some sort of stomach bug.

So to support your gut while traveling, something like a probiotic or a good herbal formula to help reduce your risk of bacterial or parasitic infection is great.

– Stomach Bugs. If you do end up on antibiotics while you’re away specific probiotics strains will help reduce antibiotic-associated diarrhea and also protect your gut bacteria from the antibiotic. Besides this there are a  number of herbs that have antibacterial and anti-parasite action in the digestive system and these can help reduce your chances of catching a stomach bug.

So now I feel you are pretty well equipped with ’first aid’ knowledge to have a lovely holiday….

Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!

Your Wellness Centre Naturopathy Melbourne



10 Symptoms of Zinc Deficiency and How to Fix it

10 Symptoms Zinc Deficiency

Colds and Flu - Your Wellness Centre Naturopathy

A symptom of zinc deficiency is recurrent colds and flu.

If you experience any of the following symptoms, your zinc levels may be low:

  1. Recurrent colds, flu, and/or  infections
  2. Poor appetite
  3. Reduced sense of taste and/or smell
  4. Sluggish digestion
  5. Slow growth and development
  6. Slow healing
  7. Acne and other skin conditions
  8. Infertility
  9. Sugar  cravings
  10. Stress, anxiety, and depression 

Zinc is Essential For Health

Often zinc is recommended when you have a cold or flu. But, besides being extremely important for the immune system,  zinc plays a role in many other bodily functions. The adult body contains about 2.0 to 3.0 g of zinc, mostly stored inside your cells. Zinc’s many actions affect the health of your whole body.

Zinc Deficiencies are common

Many people are deficient in zinc. Inadequate dietary intake, increased physiological needs, or a diet high in sugar or alcohol and profuse sweating are common causes of zinc deficiency.

A Simple Taste Test

At Your Wellness Centre, we can do a simple taste test to see if you have a zinc deficiency. The test involves holding a zinc solution in your mouth for 10 seconds and assessing your taste response. The test relies on the presence of gustin, a zinc dependant enzyme. A lack of zinc reduces the activity of gustin, thus altering your taste perception.

What does Zinc do to the human body?

  • Zinc protects your cells from free radical damage by providing antioxidant defence.
  • Zinc supports healthy immunity
  • Improves appetite and digestive function.
  • Its ability to increase the healing rate of acne and wounds makes it indispensable for skin health.
  • It plays a key role in blood sugar metabolism, for better blood sugar control.
  • Zinc aids growth and development
  • It is an important nutrient during pregnancy for both mother and baby.
  • Zinc is also important for male health, fertility and sperm production, increasing sperm motility and concentration, therefore enhancing the chances of conception.
  • Zinc is found in high concentrations in the hippocampus area of the brain which controls thought and memory.
  • Recent research has shown zinc to be good for the brain, reducing stress and having a positive impact on mental function and mood.

Which Foods contain Zinc?

You can top up your zinc levels by increasing the intake of zinc­ rich foods:
Oysters are a rich source of zinc. If you are not a fan, then beef, lamb, toasted wheat germ, spinach, pumpkin seeds, nuts, dark chocolate, pork, chicken, beans, and mushrooms.

Zinc bisglycinate For Greater Absorption

If you have some of the deficiency signs described above, talk to Naturopaths at Your Wellness Centre about taking a highly absorbable zinc bisglycinate. With its enhanced cellular uptake, it increases the availability of zinc to your body. The one we recommend is also less likely to interact with other minerals, including copper, calcium, and iron. The more zinc your body can absorb,  the greater benefits it will deliver in improving your health.

Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!


Your Wellness Centre Naturopathy Melbourne


Magnesium Benefits and Improves Specific Health Conditions

Magnesium benefits are felt in a wide range of magnesium deficiency conditions such as:

  1.  Stress, anxiety, and nervousnessLady is experiencing fatigue, tired all the time.
  2.  High blood pressure
  3.  Insomnia
  4.  Premenstrual syndrome (PMS)
  5.  Muscle tension, cramping and spasms
  6.  Diabetes
  7.  Tension headaches and migraines
  8.  Asthma
  9.  Tiredness, lethargy, and fatigue
  10.  Chronic fatigue
  11.  Fibromyalgia

How does Magnesium function in the body?

Magnesium is an essential mineral used in over 300 biochemical processes in your body. Magnesium benefits your vitality and wellbeing, help you function well in times of stress and supports healthy moods. It also relaxes your muscles and plays a key role in energy production. This important mineral also helps your heart by supporting healthy blood pressure and blood sugar levels, as well as maintaining a steady heartbeat.

Why is Magnesium Deficiency Common?

Common conditions such as stress, cardiovascular disease, and diabetes increase the body’s demand for magnesium. This increased requirement is often not met due to our reduced dietary intake of magnesium-rich foods. Hundreds of years ago, our foods were naturally rich in magnesium and deficiency in this mineral was rare. However, with our modern day lifestyles increasing the need for food processing and the refinement of grains, these once magnesium abundant foods are now containing significantly less magnesium. For example, the refined wheat flour often eaten today contains only 16% of the magnesium found in whole wheat grain.

3 of the Top Conditions that Benefit from Magnesium Supplementation


Managing Stress - Your Wellness Centre

Stress benefits from Magnesium

In the 21st century we are all too familiar with stress, be it related to work, relationships, finances or traffic jams. Many of us are stressed on a daily basis which means our body’s demand for magnesium is increased. Stress hormones are increasingly released when magnesium levels are low. When you are stressed, your body excretes more magnesium, at a time when you need it the most. This may lead you to feel uptight, anxious and even more stressed. This perpetuates the cycle of ongoing stress and magnesium depletion. Our naturopaths use magnesium and taurine combined with specific B vitamins and glutamine in a special formula to help rapidly reduce these negative effects of stress and help break the stress cycle.

Heart Conditions                   

Cardiovascular Health - Your Wellness Centre

Magnesium supports heart health

Magnesium can be of great benefit in supporting cardiovascular health.

Low magnesium levels can place stress on the cardiovascular system, leading to hypertension and arrhythmias. Magnesium and taurine supplementation have been shown to decrease both systolic and diastolic blood pressure and support healthy heart function.

Cramps and Restless Legs

Muscular cramps, tension, and restless legs are commonly associated with magnesium deficiency. Magnesium has long being recognised for its important therapeutic applications in enhancing muscle relaxation and relieving spasms.

The Right Magnesium for Maximum Absorption

Not all forms of magnesium are the same. When you want to increase your body’s magnesium stores, it is important to choose the right form. Magnesium diglycinate is a specific type of magnesium chelate that has an increased absorption rate. It has been shown to have over eight times greater absorption than magnesium oxide. Besides this, it does not give you the digestive upset that can occur with other forms of magnesium.

Foods high in Magnesium

Herb Kale - Your Wellness Centre

Magnesium is found in leafy greens

Fortunately, you can find Magnesium benefits in a wide range of foods.
Best ones include the following fresh, nutrient-rich foods which you can add to your diet each day:
• Green leafy vegetables: spinach, kale and silver beet.
• Nuts and seeds: raw almonds, cashews, brazil nuts, pumpkin seeds and sunflower seeds.
• Whole grains: rye, quinoa, oats, wheat, and buckwheat.

For Full Magnesium Benefits, Replenish Your Reserves of Magnesium 

Should you need specific magnesium benefits, it’s best to use one especially formulated for that specific condition.
Stress, cramps, fatigue and high blood pressure may require slightly different magnesium formulas. This is why we prescribe specific magnesium formulas which contain added supportive nutrients 
designed for your unique needs.

If you are experiencing one or more of these symptoms on a regular basis, you may be magnesium deficient. Talk to naturopaths at Your Wellness Centre today about how to optimise your magnesium levels.

Call us on 9879 9596. Get in touch now!


Your Wellness Centre Naturopathy Melbourne


Are you Well when you are not Sick?

What Does it Mean to be ‘Well’?

Many people believe ‘health’ and ‘wellness’ are terms that simply mean being free from disease, but there is so much more to being truly well!

Are you really well if you are overweight, forgetful, tired, moody, or have poor skin? What if you suffer from headaches, frequent colds, constipation or bloating? If you regularly experience these symptoms, you may not necessarily have a disease, but you aren’t truly well either. There are steps you can take to escape these frustrating complaints and enjoy true wellness.

Diets Fail, Lifestyle Changes Succeed

We have all heard the saying “You are what you eat,” but the truth is, “You are what you most consistently eat.” How many times have you started a diet with the best of intentions, only to find it too difficult to follow for more than a few weeks? Fad diets don’t help you to achieve long-term health goals. Realistic dietary changes that are sustainable are the best way to improve your health over the long-term. Seven sustainable dietary changes for wellness are:

  1. Protein-rich food - Your Wellness Centre NaturopathyInclude protein-rich foods in each meal or snack. Protein foods include fish, seafood, poultry, meat, eggs, dairy, and legumes.
  2. Enjoy a minimum of three cups of fresh vegetables daily: Choose from a variety of vegetables and aim to have a rainbow of colours on your dinner plate.
  3. Enjoy a minimum of two pieces or one cup of fresh fruit every day: Berries are an especially good choice as they are rich in antioxidants
  4. Limit starchy carbohydrates to two small serves per day: Aim for only 1 to 2 serves of bread, rice, pasta, cereal or potatoes daily.
  5. Include healthy fats in your diet: Healthy fats are found in cold-water fish, nuts, and seeds such as almonds, walnuts, brazil nuts, sunflower and pumpkin seeds, and cold-pressed oils such as olive oil, coconut oil, and flaxseed oil. Aim for 1 to 2 tablespoons of good quality oils per day and limit nuts and seeds to a small handful daily.
  6. Drink a minimum of eight glasses of pure water every day: Use natural flavourings such as fresh lemon, lime, and mint in water instead of soft drinks and cordials. Reduce excessive consumption of caffeinated beverages to 1 to 2 per day.
  7. Enjoy a ‘freedom’ meal once a week: A ‘wellness program’ is a life-long diet and lifestyle program. Allow yourself one or two ‘treat’ meals per week. Remember, “You are what you most consistently eat”.

Simple Supplements to Maintain Wellness

Research has shown there are natural supplements that can complement your wellness diet and lifestyle program such as:

  1. Fish Oil - Your Wellness Centre Naturopathy MelbourneA high-quality fish oil to provide daily omega-3 for a healthy heart, supple joints, and healthy nervous system.
  2. A high strength probiotic to maintain the balance in your digestive system.
  3. A daily multivitamin and mineral formula to fill any nutritional gaps that your diet doesn’t fulfill.
  4. A good quality antioxidant formula to promote healthy ageing and reduce the risk of developing chronic disease.

Live Well and Laugh a Lot!

Taking regular time out to relax is vital for wellness. Relaxation activities such as yoga, meditation or reading a book increase the levels of ‘feel good’ chemicals in your brain that make you feel happy. Laughter is the best medicine; seriously! Laughter reduces stress hormones, improves breathing and circulation, and can even improve your immune system. Relaxation and laughter are important additions to any wellness program.

You Can Achieve Your Goal of Wellness

You don’t have to settle for feeling ‘just ok’. You can achieve wellness by making simple, sustainable changes to improve your energy, health, and wellbeing over the long-term.

Contact Your Wellness Centre about getting your wellness prescription today!

Ring 9879 9596 or email health@yourwellnesscentre.com.au

Your Wellness Centre Naturopathy Melbourne