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What Are FODMAPs?

Your Wellness Centre Naturopathy - FODMAPsIt has been found that besides there being an imbalance of bad bacteria, parasites or fungi a range of foods called the FODMAPs have been implicated in many digestive disorders as well.

So just what are these? and why have they gained popularity as one of the supportive measures in the management of those diagnosed with IBS.

The term “FODMAP” stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These nutrients are very prevalent in much of our foods.

Here are a few of them:
Oligosaccharides, such as fructans/fructo-oligosaccharides (found in grains and vegetables).
Galactans/galacto-oligosaccharides (found in legumes). 

Disaccharides, such as lactose (found in milk and dairy products).
Monosaccharides, such as fructose (found in fruit and honey).
Polyols, such as sorbitol (found in sweetened products).

Why should we take notice of FODMAPS?

Susceptible people can experience intestinal symptoms from the eating of FODMAPs because of the way they act in the digestive system.

• Firstly, these carbohydrates are not well absorbed into the body and remain in the digestive tract for longer periods than expected.
• FODMAPs draw water into the intestines, which can increase bowel motions and promote diarrhoea
• These carbohydrates can be metabolised by the bacteria that normally reside in the bowel, producing gases like hydrogen or carbon dioxide, which cause excessive abdominal bloating, abdominal discomfort and pain and flatulence.

These symptoms are similar to those of Irritable Bowel Syndrome and could include diarrhoea, vitamin, and mineral deficiency, bloating and flatulence, abdominal cramping, headaches, and nausea. When someone presents with IBS symptoms, leaving out FODMAP foods can be useful.

To find out if FODMAPs might be contributing to your IBS symptoms, the most effective strategy is to eliminate all FODMAP containing foods and observe your symptoms. However, if you are having limited success with the FODMAP diet, you may need to check for small intestinal bacterial overgrowth, parasite infection, food sensitivities and stress hormone abnormalities, all of which can contribute to IBS symptoms.

So you can see that there are many factors that need to be taken into account when addressing IBS symptoms.

A word of caution here, mind you, It is not generally recommended that you follow a low FODMAP diet for life; restricting the dietary intake of a wide array of foods should generally be avoided if possible to reduce the risk of nutrient deficiencies. Do talk to us if you need guidance. Ring 98799596 or click here.

FODMAPs are a normal part of the diet and have benefits for health, such as providing fibre and probiotics for gastrointestinal health. Because of this, there is a special method used in finding out which FODMAP is the culprit, if at all!

If you are one of those struggling with IBS, why not make an appointment with one of our practitioners as soon as you can to direct you as to how to best find out which of the FODMAP categories are a problem and how best to follow the FODMAP diet.

Get in touch now!
Call us on 03 9879 9596.


Your Wellness Centre Naturopathy Melbourne



The Silent Epidemic of Insulin Resistance

So Why Would Insulin Resistance be Important?

Insulin resistance means that your body doesn’t respond to the signals of insulin like it should. This increases your risk of developing diabetes and heart disease.

Insulin is a hormone secreted by your pancreas to help regulate your blood sugar levels. After you eat, food is broken down into glucose, the simple sugar that is the main source of energy for the body’s cells.

Your Wellness Centre Naturopathy - Insulin ResistanceBut your cells cannot use glucose without insulin, a hormone produced by the pancreas.

Insulin helps transport glucose into the body’s cells for use as energy. If you have insulin resistance, your muscle, fat and liver cells do not use insulin properly. This means that you could feel tired instead of energetic. (You know how we associate sugar with energy!) The extra glucose in the bloodstream means that more insulin is needed and so the pancreas tries to keep up with this demand by producing more.

When blood glucose (sugar) levels rise, insulin is released to store that excess sugar as glycogen. Unfortunately, our body can only store a little glycogen at any one time. Once you have filled up your glycogen stores, any leftover sugar will be stored as fat.

Insulin also blocks the breakdown of existing body fat. So, it becomes virtually impossible to lose fat if you have raised insulin levels.

This is the reason why we need to address insulin resistance if you are to lose weight efficiently.

High levels of dietary carbohydrates, also known as high glycaemic load foods (e.g. sugars, like our very favourite chocolates and lollies, starchy foods, such as bread, rice, pasta, and potatoes) increase your production of insulin to ‘switch off’ fat burning and increase fat gain. If you have constantly high levels of insulin, you can develop a condition known as insulin resistance. Insulin resistance causes excess weight and obesity.

If you would like to improve your blood sugar control and improve your long-term health, ring us on (03) 9879 9596 or message us today. Take the step toward a healthier you! 

Don’t forget to like our Facebook Page Your Wellness Centre, Twitter @YWCnaturopath and GPlus +YourWellnessCentreAu.


Your Wellness Centre Naturopathy Melbourne



How Antioxidants Protect Us from Free Radicals

There are many effects of Free Radical damage that has been implicated in diseases such as Cancer, Heart Disease, Chronic Fatigue Syndrome, Arthritis, Dementia, Memory Loss and much more. You can check these diseases that are mentioned in the previous blog post. With a long list like that, it makes good sense to reduce the free radicals in the body with an abundant supply of Antioxidants.

How Antioxidants Protect our bodies against Free Radicals

Fortunately, if we take timely steps and fill our diets with Nature’s Antioxidants we have a much better chance of living a healthy life to a grand Old Age!

Your Wellness Centre Naturopathy - Antioxidants
Antioxidants protect our bodies from the ravages of Free Radicals by reacting with them, and not allowing the free radical to react with our body structures. This allows your body to function as it should – efficiently!

Ask about our free radical test today.

It is a great way to see if you have enough antioxidant fruit and vegetables in your diet or to see if your antioxidants supplement is doing a good job. So take advantage of our “Immune System” Test today.

It is a good idea to make an appointment today. Your Wellness Centre offers you real solutions to help improve your health and overall well-being.

Ring us at 9879 9596 or Contact us here.


Your Wellness Centre Naturopathy Melbourne



Why We All Need Antioxidants

Nails rust when exposed to air and peeled apples go brown.

We all know this but most of us don’t know why. This is really the visible action of free radicals. Less obvious is the effect of free radicals on our bodies.

Your Wellness Centre Naturopathy - AntioxidantsSimply put, free radicals are unstable chemicals which when in excess in the body become more stable by interacting with some of our bodies important cellular structures.

Free radicals cause or aggravate many of the ailments we humans prematurely die from.

The most devastating illnesses promoted are Cancer, Heart Disease, and Premature Ageing!

Here is how it can happen:
Toxins in the body are dealt with in the tissues. Energy is needed for this to take place and results in the formation of free radicals as a by-product. These free radicals are unstable and to gain stability, they ‘steal’ an electron from your blood vessels, your immune system, and other cells. These body structures are then left without electrons and become unstable. And then the damage to our bodies begins.

Sources of free radicals are also food, exercise, stress, cigarette smoke, pollution, radiation, chemicals, pesticides, steroids, antibiotics, microbes and more.

The effects of these are far-reaching and Free Radical damage has been implicated in:

  • Cancer
  • Cataracts
  • Alzheimer’s Disease
  • Heart Disease
  • Chronic Fatigue Syndrome
  • Dementia
  • Premature Ageing
  • ArthritisEffects of Free Radicals, we need Antioxidants
  • Memory Loss
  • Chrohn’s Disease
  • Rheumatoid Arthritis
  • Decreased Learning Ability
  • Ulcerative Colitis
  • Multiple Sclerosis
  • Male Infertility
  • Pancreatitis
  • Parkinson’s Disease
  • …and more

With a list this long it makes good sense to reduce the free radicals in the body with an abundant supply of Antioxidants.

Ring 9879 9596 to make an appointment today.
Take the step toward a healthier you today!


Your Wellness Centre Naturopathy Melbourne



Metabolic Syndrome

What is Metabolic Syndrome?

Are you struggling to lose weight?

It may well be as a result of Metabolic Syndrome, also known as Syndrome X.

Metabolic Syndrome is the name given to a collection of symptoms and medical signs that occur together in the same patient. These Include:Your Wellness Centre Naturopathy - Cardiovascular Health - Metabolic Syndrome

  • Insulin resistance
  • High levels of the hormone insulin
  • High Blood fat
  • High blood sugar
  • High blood pressure
  • High cholesterol
  • Fat accumulation around the abdominal area

These signs act as a warning sign that you are heading on a path towards serious chronic diseases such as diabetes and heart disease. The first sign of Metabolic Syndrome is excess fat around the middle. Even if your waist measurement is only just over 80 cm if you are a woman, or more than 94 cm if you are a man, you could be increasing your risk of some serious complications.

Metabolic Syndrome has been described as a modern epidemic. In Australia, it is estimated that one in three people over the age of 25 years has Metabolic Syndrome. People with Metabolic Syndrome are three times more likely to develop cardiovascular disease and up to five times more likely to develop type 2 diabetes compared to healthy people.

What are the Causes of Metabolic Syndrome?

For hundreds of thousands of years, humans have lived and thrived with a life of enforced physical activity, with a diet based around fresh lean protein, nuts, fruits, and vegetables. Our bodies now struggle to maintain balance in the face of modern dietary and lifestyle challenges where there is a constant supply of calories, high sugar and high-fat foods combined with a lack of daily exercise. The causes of Metabolic Syndrome are all within your control and include things like:

• Sedentary lifestyle – i.e. lack of exercise

• High carbohydrate diet

• Poorly managed stress

• Genetic factors such as a family history of diabetes or heart disease

• Cigarette smoking

The Good News!

The good news is we can help you change the course of your health to lead a happier, healthier life. We can help you with some simple recommendations, such as:

Your Wellness Centre Naturopathy - Cardiovascular Health - Metabolic Syndrome• A low carbohydrate eating plan that is high in lean protein and rich in healthy fats may improve fat burning, weight loss and help you achieve and maintain a lean body composition. Talk to us today about meal replacement options to initially help you to lose fat while you adapt to a new way of eating.

• Regular aerobic exercise will encourage weight loss, reduce cholesterol levels and reduce blood sugar levels.

• Stress management techniques, such as yoga and meditation are a great way to nurture your mind. Remember, poorly managed stress is one of the causes of Metabolic Syndrome!

• Along with a healthy lifestyle and diet, there are many nutritional and herbal supplements that we can recommend for you to help address the causes of Metabolic Syndrome.

Make Positive Changes Today!

Many people do not recognise the symptoms of Metabolic Syndrome and therefore do not seek out healthcare advice to help them turn the tide on this dangerous condition. Don’t let this be you! If you, or someone you know, may have Metabolic Syndrome, contact us today for a check-up. Do not miss out on the opportunity to learn about positive dietary and lifestyle changes you can make today to get you back on track and prevent a future of debilitating disease.

Take the first step towards a healthy future today. Ask us about Metabolic Syndrome and the ways to change from a future of chronic disease to a future of health and vitality. Prevention is the best medicine!

Ring  98799596  and make an appointment with one of our naturopaths to see if you are at risk!


Your Wellness Centre Naturopathy Melbourne



Coughs and Colds

The common colds can be caused by over 200 different viruses that infect areas of the upper respiratory tract including the nose, throat, sinuses, Eustachian tubes, trachea, larynx, and bronchial tubes.

Your Wellness Centre Naturopathy - Colds

Colds can be treated really effectively with natural medicines and if the immune system is supported colds can be prevented.

Infection generally occurs when an individual’s immune system is depleted or weak. The immune system is our defense against the bacteria, viruses, cancer cell and allergens that attack our bodies and make us feel sick. It consists of white blood cells, lymph glands and vessels, and various other body tissues. If the immune system weakens, its ability to defend the body also weakens, allowing pathogens, including viruses that cause common colds and flu, to grow and flourish in the body.

Typically, adults get one or two colds per year and it is not uncommon for children to get them more frequently. Colds are self-limiting, lasting from 7 to 10 days. Symptoms may include: a sore throat, head congestion and headache, fever and watery eyes, cough and sneezing, as well as general malaise, aches, and pains. These symptoms are similar to symptoms of allergies except that allergies do not cause fevers or infections. Sometimes a cold may lead to more serious conditions such as bronchitis, pneumonia, or influenza (flu). Influenza is sometimes confused with a cold, but flu causes much more severe symptoms and generally a fever. As the common cold and the flu are caused by viruses, prescription antibiotics cannot cure a common cold or flu.

The health of the immune system plays an integral role in the body’s susceptibility to colds and flu. Keeping the immune system in good shape with a healthy lifestyle may include a program of optimal nutrition, regular exercise, stress-management and ensuring good quality sleep. As well as avoiding harmful chemicals and pollutants such as tobacco, excessive amounts of alcohol and refined sugars, all of which can impair the immune system.

Strengthening a weakened immune system may help prevent catching a cold or the flu. Nutrients that may aid the enhancement of the immune system include the antioxidant vitamins A, C, and E, and the mineral zinc.

Herbs such as Andrographis, Echinacea, and Olive Leaf,  are all useful in both the prevention and alleviation of cold and flu symptoms.

Nutritional Considerations


• Plays a central role in the immune system and intake is essential in maintaining the integrity of the immune system.
• Functions as an antioxidant and can stabilise cell membranes.
• Crucial for the normal development and function of the cells that mediate non-specific immunity.

People who are deficient in zinc may be more susceptible to various pathogens and therefore to colds.


Vitamin CYour Wellness Centre Naturopathy Olive Leaf

• Plays an important role in the approach to natural immune enhancement.
• Acts as an antibiotic and antiviral through improvement in resistance.

Vitamin C is well known for its effects in reducing the frequency, duration, and severity of the common cold. It is important to supplement with vitamin C at the onset of symptoms as the levels of vitamin C in the body are quickly depleted during the stress of an infection.

Vitamin A and E

Vitamin A has been shown to stimulate and/or enhance numerous immune processes.
Vitamin E enhances immunity.

Herbal Medicine


• Effectiveness in humans is focused on the common cold.
• Clinical studies in bacterial and viral respiratory infections demonstrated positive effects, implying an immunostimulant action.
• There is also some evidence that Andographis might increase antibody activity


Your Wellness Centre Naturopathy Echinacea Purple Cornflower• Commonly used for upper respiratory tract infections, such as the common cold and influenza because it is reported to have antiviral and immune system stimulatory effects.
• Has an inhibitory effect on inflammation and on the growth of bacteria, viruses, and fungi which is based on the stimulation of controlling elements of our immune system.

Olive Leaf

• A bacteriostatic and antioxidant.
• Useful in the irritation of the mucous surfaces of air passages and of the alimentary tube.

Diet and Lifestyle

Ways to reduce spread and contraction of infection:
• Wash hands frequently

• Rest at least 6 to 8 hours each night
• No smoking
• Ensure adequate hydration (1-2 liters of water daily)
• Eat a diet rich in fruits and vegetables
• Avoid refined sugar and simple carbohydrates

Contact us to find out more about Cough and Colds.


Your Wellness Centre Naturopathy Melbourne


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Biological Markers of Ageing

A biological marker of ageing is considered universal. By this, it is meant that it will occur to most people as they age.

At Your Wellness Centre, we take these biological factors into consideration in our Vitality, Longevity and Anti-Ageing Program, and go about slowing the rate of their occurrence.

Any anti-aging strategy needs to include reversing the biological markers of ageing. There is a great range of variability in ageing. Some people age quickly, others more slowly.

The markers are a broad list of physiological changes but they can all be related to one single factor – excess levels of the hormone insulin.

Some Biological Markers of Human Ageing are:

Markers that Increase with Age

  • Insulin Resistance
  • Systolic blood pressure
  • Percent body fat
  • Lipid ratios

Markers that Decrease with Age

  • Glucose tolerance
  • Aerobic capacity
  • Muscle mass
  • Strength
  • Temperature regulation
  • Immune function

Contact us to find out more about out Vitality, Longevity and Anti-Ageing Program.
Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!


Your Wellness Centre Naturopathy Melbourne - Ageing



Understanding Fatigue

Some people are calling fatigue a symptom of living in the 21st Century.

And since one of the most common symptoms we see in our clinic is fatigue, we will focus on the many aspects of fatigue this month.

Fatigue is such a common condition that it is often misunderstood or even dismissed. It is especially dismissed if there is no identifiable ‘cause’ from diagnostic procedures, such as blood tests. But that doesn’t mean you should just put up with it. If no disease has been medically diagnosed, then something can usually be done using natural methods.

fatigue - Your Wellness Centre NaturopathyIf fatigue persists, it can start interfering with your ability to perform at work, with personal relationships and ultimately reduce your enjoyment of life in general. It can be a sign of more serious problems and the underlying cause needs to be identified and resolved. Left untreated, it creates a self-perpetuating downward spiral which can be very difficult to break.

For many of us, loss of energy is something that simply sneaks up on us. The reduction in our energy most often happens so gradually that we don’t notice the change from one day to the next. The sad thing is that we actually get used to feeling low in energy and this becomes our new “normal”.

Your Wellness Centre Naturopathy - Fatigue - Stress Fatigue can be caused by a great variety of problems, some of which are obvious to us, while others are not so obvious and may need professional assistance to identify. Underlying problems that may contribute includes:

  • Emotional stress
  • Inflammatory conditions, including arthritis
  • Digestive problems which reduce the absorption of key energy-producing nutrients
  • Hormonal imbalances
  • Blood sugar problem
  • An imbalance in the diet
  • Exposure to chemicals and environmental toxins
  • Physical stress; either through exercise or other laborious work, and
  • Muscle pain or injury.

In order to treat it effectively and restore your energy and vitality, it is important to correct these underlying problems, and at the same time support and repair the energy-producing factories, called mitochondria, within your cells.

In my next post, I will talk more about overcoming fatigue.

Read more about chronic fatigue syndrome.

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


Your Wellness Centre Naturopathy Melbourne


Five Tips to Stay Well this Winter

Top 5 Tips for Staying Healthy This Winter

1. Boost your diet
Eating foods that are high in vitamin C will help keep your immune system strong, so include fruit and veggies such as lemons, kiwi fruit, capsicum and broccoli in your weekly shop.
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CANCER, The Word of Fear

Cancer is a life altering experience for the person involved, as well as their close family and friends. However, it doesn’t occur over night. In reality, cancer is the manifestation of chronic disease that has been developing over time, with many factors contributing to its onset and progression.
Read more