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It requires a complete lifestyle change. Your shopping, cooking, and eating habits are modified in clean eating. 

However, it’s worth making the change because you will improve your health. 

Your diet matters greatly. Changing your diet can help you reduce your own medical expenses. 

benefits of clean eating

There are multiple benefits to the clean eating diet: 

1. Lose weight. By focusing on healthy, whole foods and cutting refined products out of your diet, you can lose weight. 

  • Whole foods have more nutrients than refined and processed ones. This helps control your hunger, so you can make healthier food choices throughout the day. In addition, smaller portions and meals help cut down on extra calories. 

2. Enjoy clearer skin. By eliminating the chemicals and additives in processed foods, you’ll enjoy clearer skin. 

3. Enjoy more energy. Clean eating encourages you to combine proteins with carbohydrates and fats. This meal plan gives you more energy on a daily basis. 

4. Strengthen your immune system. Clean eating cuts out the refined sugars and unhealthy fats that can drag you down. The addition of herbs and spices also helps boost the immune system. 

5. Uplift your mood. The study, “On carrots and curiosity: Eating fruit and vegetables is associated with greater flourishing in daily life,” found that adding more fruits and vegetables to the diet makes you happier. 

6. Sleep more soundly. One study found that diet is tied to sleep patterns, and other studies show a connection. Eating clean can help you sleep better by regulating your metabolism and blood sugar.

If you’re eating clean, then you’ll notice several health benefits. Although it’s a diet plan that can help with weight loss, there are also other advantages.

Clean eating is a powerful way to improve your body and nurture your mind.

 

“The single greatest lesson the garden teaches is that our  relationship to the planet need not be zero-sum and that as long as the sun still shines and people  still can plan and plant, think and do, we can if we bother to try, find ways to provide for  ourselves without diminishing the world.” – Michael Pollan

 

Read more relevant blogs:

Low-Carb Hacks

15 Ways To Help Lose Weight Faster

 

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How to Get Your Gut Back on Track After Getting Sick on Holiday

 Coming back from a holiday with a sore gut as your souvenir is never fun.

Infections that cause traveller’s diarrhoea can lead to chronic digestive issues if you don’t repair the damage done.

Let me explain.

Traveller’s diarrhoea is simply a form of gastroenteritis (un-affectionately known as ‘gastro’), an intestinal infection that triggers inflammation and injury in your gut.

Like other forms of gastro, it causes symptoms like abdominal pain, diarrhoea, fatigue and fever, which typically pass with the infection.

However, even in the weeks following the infection, the damage to your intestinal lining can interfere with your gut’s ability to create digestive juices (required to digest your food properly) and house healthy gut bacteria, which make up your gut microbiome (the beneficial bacteria that play an important role in gut health (discussed further here).

Together, the loss of these bugs and the injury to your gut may cause ongoing digestive discomfort, such as chronic bloating or changes to bowel habits.

If left untreated, in some people it may progress to chronic digestive disorders, such as irritable bowel syndrome (IBS) (discussed further here)..

Travellers diarrhoea is simply a form of gastroenteritis (un-affectionately known as gastro), an intestinal infection that triggers inflammation and injury in your gut.

If this sounds like you, or someone you know, it might be time to discover the three most important strategies that can help you get your gut back on track with the help of a natural healthcare Practitioner at Your Wellness Centre, outlined below.

Step 1: Start with a Snapshot

Whether you develop chronic gut symptoms after Bali belly depends on a couple of factors.

One is how healthy your gut was, to begin with: if you started off with a lower number of beneficial bacteria, due to factors such as a low-fibre diet or frequent antibiotic use which can disturb your gut bacteria, you may be more likely to develop chronic gut issues following Bali belly.

The second is the type of bug: a super destructive bug can decimate even the healthiest microbiome to the point where knock-on issues start to arise (such as chronic bloating).

Regardless of the situation, if you’ve experienced Bali belly and don’t feel like your gut is back to normal yet, get a snapshot of your gut bacteria through microbiome testing (discussed further here).

This test allows you to assess the damage by revealing every single type of bacteria in your gut (beneficial vs less beneficial) and how they may be impacting your gut health.

his information, you and your naturopath can create a plan together to bring your gut microbiome back into balance.

Step 2: Repair and Regenerate your Gut

After surveying the state of your gut microbiome, it’s time to start repairing your gut using a combination of probiotics, nutrients and herbal extracts.

Probiotic strains including Saccharomyces cerevisiae (boulardii) (SB), Lactobacillus rhamnosus (LGG®) and Bifidobacterium animalis ssp lactis (BB-12®) have been shown to assist with the consequences of traveller’s diarrhoea by:

  • Preventing infections from escalating (blocking infectious bugs from being able to ‘stick’ to your gut lining and causing havoc);
  • Protecting your gut from tissue injury caused by gastro;
  • Restoring a good balance of beneficial gut bacteria lost to infection or treatment with antibiotics.

It’s important to note that these benefits are unique to the above types of probiotic strains; you can’t take just any old probiotic and get the same results.

As such, it’s always worth selecting probiotic strains that are supported by scientific evidence, especially when it might mean the difference between symptom recovery or relapse (discussed further here about why choosing a specific strain matters).

Similarly, nutrients, such as glutamine and zinc, in addition to herbal extracts, such as aloe vera and boswellia, can also repair the damage to your gut lining, by reducing inflammation and providing the nutritional building blocks your gut needs to heal. As such, by combining the power of probiotics, herbs and nutrients, you can help your gut return to its former glory.

Its important to note that these benefits are unique to the above types of probiotic strains; you cant take just any old probiotic and get the same results. As such, its always worth selecting probiotic strains that are supported by scientific evidence, especially it when it might mean the difference between symptom recovery or relapse.

Step 3: Eat your Way to Gut Health

Eating to maintain your gut health is fundamental to your recovery process, as this helps to restore your beneficial bacteria and can promote gut healing. Start with following these simple tips:

  • Minimise your intake of inflammatory foods (e.g. alcohol or foods high in sugar), as these can make it difficult for your gut to heal;
  • Aim to eat an abundance of plants, particularly a variety of colourful vegetables, as these contain prebiotics known as polyphenols, which help feed and rebuild your good gut bacteria;
  • Limit foods that cause you bloating or discomfort, such as dairy or wheat, just for a few weeks, whilst the gut rebuilds and regains its ability to digest these foods properly.

These are just a few small ways to better your diet and get back on track after Bali’s belly, but for specific dietary advice to suit your unique needs, speak to our qualified and experienced naturopath at Your Wellness Centre.

Destination: Gut Regeneration!

Nothing can make you appreciate the value of good gut health like a bout of gastro! And with the help of a naturopath, you can score a one-way ticket back to living your life without the lingering effects of traveller’s diarrhoea.

Start by being proactive, getting a snapshot of your gut followed by taking steps to heal the gut in conjunction with a healthy diet, so you can get back to your wanderlusting adventures over at your next expedition!

Gut Bacteria and Weight Gain.

We’ve all been there: We do what we can to lose weight but then sadly, don’t get the results we are after.

It is now known that the bacteria in your gut can be making you fat.
In other words, there could be a link between the bacteria in your gut and your weight gain.

You see, scientists fattened germ-free mice with ‘obese’ human gut microbes. Results confirmed that the gut microbiome plays a part in weight regulation.. 

Typically the human gut contains around 37 trillion microbes – and that’s a lot!

Most healthy individuals have their own unique combination of bacterial species,  known as their own microbiome. You can read more about the Microbiome here.

If there is a reduction or disturbance of this core bacteria, then it can change from a healthy gut bacterial balance or microbiome to dysbiosis.

(Dysbiosis is the term used to describe an unhealthy gut environment).

Constant low-grade inflammation then results, as well as a faulty barrier lining the gut.

What then happens is that unwanted molecules cross this barrier and get into the rest of our bodies. This is where the term ‘leaky gut’ comes from.

These actions can affect many body systems and gradually lead to a variety of diseases.

It has been found that obese patients tend to have a lower variety of microbes, which may interfere with important bacterial functions.

Why is a healthy gut bacterial balance (or healthy microbiome)  important? 

Because the gut microbiome is a balance of organisms that communicates far beyond the bowels to influence body composition, appetite, and feeling full.

Evidence is now revealing that your gut bacteria need to be healthy because it dictates how your body regulates and maintains its weight!

Your Healthy Gut Bacteria can cause Weight Loss 

The fact that Healthy Gut Bacteria can cause Weight Loss, is shown by clear trends show that the gut bacteria in a lean person is different from that in an overweight person.

A healthy gut microbiome in a lean individual is seen as having a diverse range of beneficial bacteria, with very few ‘bad’ bacteria to disrupt the health of the gut.

Once the gut microbiome is in this healthy state, these good bacteria send messages to the body to maintain its weight within a healthy range.

So it makes sense to learn how to increase good bacteria in the gut naturally, because
This improves your overall gut health and could prevent weight gain.

On the other hand, the gut bacteria in an overweight person is often shown to have less of these good bacteria and more of the bad bacteria.

When out of balance, gut bacteria begin to act differently.

They take more calories from food, store more energy as fat, and set off inflammation within the gut itself.

All of these factors lead to the body storing more fat, especially around the waist (this fat is known as visceral fat).

Confused because you can’t lose weight? then check your gut health!

Which Gut Bacteria cause weight loss?

Researchers found a specific strain of probiotic helped offset the effects of eating a high-fat diet, reducing weight gain.

They also found a reduction in toxins generated in the gut that can cross the gut barrier when it is ‘leaky’.

This means systemic inflammation is not an issue.

Of interest is that obesity and weight gain are strongly associated with increased risks of cardiovascular disease, metabolic syndrome, and type 2 diabetes.

These diseases have all been linked to dysbiosis.

Findings show the specific effects of specific strain of probiotic help normalize a healthy appetite and prevent insidious weight gain.

Besides this, the probiotic strains trialed in metabolic syndrome patients led to the benefits of mildly reduced body weight, significantly reduced inflammation,  improved total cholesterol, and low-density lipoprotein (LDL).

These findings point to the specific effects of the specific strain of probiotic in normalizing a healthy appetite and preventing weight gain.

A whole food diet encourages a healthy microbiome

Gut Microbiomes Love a Healthy Lifestyle!

More good news is that our microbiome responds positively to whole foods, regular sleep, and physical activity, all of which support healthy body weight regulation.

For instance, a plant-rich diet delivers prebiotic fibres.

Even though we do not use this for food, these prebiotic fibres which are non-soluble encourage bacterial diversity, resilience, and healthy symbiosis in the colon.

Prebiotic fibres also contribute to a healthy weight by helping us feel satisfied after eating.

Research demonstrates better weight loss and metabolic outcomes in type 2 diabetics when consuming diverse carbohydrates and fibres in the diet.

Like us, our microbes also need rest and routine!

Gut organisms exhibit daily rhythms influenced by feeding and produce measurable differences throughout the day.

For instance, microbes engage in digestion and metabolism during feeding, and between meals they repair, regenerate and detoxify.

Microbial molecular clocks are so sensitive to our feeding and sleeping rhythms that even common jet lag can induce dysbiosis.  This is enough to affect glucose intolerance and cause weight gain.

This points to the importance of regular sleep and eating patterns to maintain a healthy gut and waistline.

A good night’s sleep helps reduce weight-promoting inflammation.

Support Your Microbiome to help you lose weight

Now that you know your gut health can affect your weight, we can aim for healthy gut bacteria by:
– the use of strain-specific probiotic therapy,
– along with fewer calories,
– prebiotic-rich whole foods,
– enough sleep,
– as well as  exercise
These can all help minimize food cravings during weight loss.

Besides this, these strategies support gut microbiome resilience.

This helps protect against obesity and other inflammatory diseases, including depression and osteoarthritis.

Whilst obviously a complex topic, you don’t need to navigate this alone.

Talk to our Naturopath at Your Wellness Centre to find the best Weight Management Program.

One that provides a comprehensive solution that can be tailored to your personal needs.

A program that addresses all the elements that can help support a healthy gut microbiome, and lower your metabolic body weight set-point.

That way,  you can lose weight without feeling hungry and, most importantly, keep it off for the long term.

Meanwhile, you can start your journey toward better body composition today by following these guidelines.

5 Tips to Support Your Weight loss goals

Besides probiotics, employing key diet and lifestyle strategies are also important to maintaining ideal body composition:

1. Regular exercise

These can include various forms of movement including walking, yoga, swimming, and weights. This helps to burn fat for energy and can reduce high levels of hormones (such as adrenaline) that promote weight gain.

2. Eat a wholefood diet

Filling up on fruits, vegetables, lean meats, legumes, and healthy fats helps to naturally regulate your appetite and curb cravings. As a bonus, high fibre foods are the favourite fuel source of your good bacteria!

3. Avoid processed sugar and processed fats

Excess calories from these sources are stored as fat, especially around your waistline. They also encourage dysbiosis within your digestive tract.

4. Hydration

Plenty of water actually increases your energy levels and metabolism and is vital for proper waste elimination.

5. Adequate sleep

Eight hours per night is needed for a reason!

It resets and balances the hormones required for a healthy metabolism and reduces weight-promoting inflammation.

With the best approach to weight management being a holistic one, consider your microbiome alongside a sustainable diet and lifestyle.

Include exercise and sleep to comprehensively prevent gaining unwanted fat by reducing cravings, losing fat, maintaining muscle mass, and increasing your metabolism!

Besides this, improving the health of your microbiome, will turn your gut into a weight management machine and help to keep your waistline healthy!

Natural Appetite Suppressants You Can Eat Every Day

Do you avoid pharmaceutical appetite suppressants because of the many serious side effects? If so, you’ll be glad to discover that there are certain foods and spices that can help you lose weight by naturally suppressing your desire to overeat.

Consider trying these natural ingredients in your diet:

GINGER

1. Ginger doesn’t have many calories, but it has a strong, pleasant flavor, and helps you avoid overeating. It’s a popular addition to meals and teas. Ginger root and ginger tea may help you lose weight.

  • You can add it to smoothies, juices, and other drinks, and can also be part of curries or other spicy dishes. You can even eat slices of crystallized ginger.
  • It has fiber, amino acids, and other nutrients that promote health. It also has anti-inflammatory properties that may reduce the risk of some diseases such as diabetes or cardiovascular issues.

 

AVOCADO

2. Avocado. You may benefit from its monounsaturated fat, which has natural appetite suppressant properties. Avocadoes can make you feel full, so you’re less likely to crave other foods or overeat.

  • Avocado is a healthy choice that has good fats. Although there are many calories and fats in avocados, they are a healthier option than junk food and sugary treats.
  • Consider adding a slice of avocado to your toast in the morning. You can also add it to salads and smoothies or use it as a base for sauces and dips. You can add avocados to pancake batters, quiches, omelets, pizzas, or sandwiches. A slice of avocado on a piece of bread with meat, cheese, and tomato tastes delicious.

 

cayenne pepper

3. Cayenne pepper. Research shows that cayenne pepper and similar strong spices may suppress appetites and help weight loss. One study found that using cayenne pepper can make you eat fewer calories.

  • The chemicals in cayenne pepper may help boost the metabolism and make you feel less hungry. They may also help burn fat in the body.
  • Cayenne pepper can be added to your meals as you cook. It can be sprinkled on salads and added to soups. It can top almost any dish in moderation.

 

apples on the table

4. Apples are an inexpensive and convenient way to suppress the appetite. The fiber and pectin in apples can make you feel full, so you’re less likely to stray from your diet and overeat. Plus, you can enjoy these other appetite-suppressing characteristics of apples:

Apples taste sweet without an enormous amount of calories, so they can feed the craving for sugar without resorting to eating a box of doughnuts.

  • Apples take more time to chew than other foods. This gives your body the time to process what you’re eating and send signals to your brain that you’re full faster. They have also been shown to help regulate blood sugar levels in the body.
  • The multiple varieties of apples also keep things interesting, and you’re less likely to get bored if you eat different types. So, the next time you’re wondering what to eat, grab an apple from the kitchen!

Enjoy these natural appetite suppressants as you diet. Keep in mind that exercise and a generally healthy overall eating plan are also important for losing weight.

 

Read more:

How to Strengthen the Immune System Naturally

Healthy Habits that Help the Immune System

 

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

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Are you looking for a way to get in shape and stay there? If so, the latest fad diet might be tempting! However, before you take the plunge, heed these important precautions for success to investigate your new diet. It could make the difference between one more failed attempt and sweet success.

Regardless of the diet, you choose the only proven way to lose weight and keep it off is by burning more calories than you consume in a single day. It really is that simple. Keep this in mind when evaluating your diet.

Diving into a diet that drastically alters your food intake will cause your weight to roller coaster up and down. This is extremely unhealthy! It can cause stress on your internal organs and upset important processes such as your metabolism and control of insulin.

Sharp changes in diet shock the system, both physically and mentally, and pose a significant challenge in maintaining your weight loss regimen.

 

Diet in Moderation

Prominent experts in health and wellness, including most physicians, would agree that the safest and most effective way to lose excess weight is to maintain a balanced diet, exercise on a regular basis, and cut calories at a modest pace.

To enable your body to perform at its peak while losing weight, reduce your daily calorie intake by no more than 500 to 1000 calories. This will prevent you from entering a starvation mode that forces your weight to plateau.

The best strategy is to adjust your food in moderation, exercise regularly, and get enough sleep so that you feel well-rested. This way, you’ll shed 1 to 2 pounds per week, which is considered a healthy loss of weight.

If you wish to become involved in a diet or weight loss program, it’s important to ensure that the program is the right one for you based on your current health needs. When you find one that’s right for you, more likely to enjoy the success you desire!

 

Here are some critical considerations for any diet:

PERSONAL SUPPORT

1. Personal Support.

Changing your eating habits when you’re alone makes it extremely easy to backslide and walk away. Find out if the program offers online tracking, support counselors, group accountability, food journals, activity logs, and more to track your progress. With the right tools, you can be your best advocate.

  • What kind of support system would you like to have?
  • Who can help hold you accountable for your goals?
  • Is there any kind of group meeting or individual assistance?

 

2. Personal Goals.

Know in advance what your goals are so you can assess the new diet in terms of what you want to accomplish.

  • What is the calorie requirement of the diet?
  • Is the calorie requirement in line with your physical limits?
  • Diets with an intake under 1700 calories should be scrutinized and discussed with a nutritionist at your local healthcare clinic.

 

3. Supplemental Medications.

Educate yourself about any required medications before you take them. Have your family physician look over medications, dietary supplements, and weight loss pills before taking them as they could very well cause unfavorable side effects alone or when paired with your existing prescription medications.

  • Is there a supplement or medication involved?
  • What are their common side effects?
  • Have you discussed these medications with your physician?

 

4. Consider the risk factors.

This runs parallel to the concern over calorie intake. Any diet that drastically alters or restricts how often or what kind of food you eat should be reviewed by your family physician.

 

5. Are there any testimonies?

Find out if you can contact existing members. Avoid depending on online or paper reviews. Companies sometimes pay ghostwriters and affiliates to generate positive reviews of products they’ve never purchased or used.

 

6. What’s the overall cost of the service?

There are often fees for tests, specialty foods, supplements, personal trainers, membership service, shipping costs, online access, and more.

 

7. Are the staff and management team qualified?

There should never be an issue with obtaining information on the experience and certifications of the individuals who will be working directly with you. These people will be partially responsible for your health and wellness, so know all you can about them.

 

A new diet can be just the thing you’re looking for to shed those extra pounds. Take these precautions to heart and follow these strategies to find the perfect diet for you!

 

Read more

8 Tips to Enhance Motivation in Weight Loss

Losing weight requires time and patience because there aren’t any shortcuts. If you need to lose a few pounds, it can take several weeks, unless you choose to follow a really structured program. And significant weight loss goals can require several months or even years.

Keeping your motivation high will make it easier to cope with those tough days when your weight loss goal seems out of reach.

Use these tips to maintain your motivation and shed those kilograms.

1. Place your favorite inspirational quotes on your mirror or refrigerator.

fitness quote

A quick pick-me-up can save the day when your motivation is waning. It can also be an effective way to start your day.

  • Tape a few quotes to the bathroom mirror. Doing the same on the refrigerator door can prevent a dietary lapse.

 

 

2. Keep track of your progress.

Keeping track of your progress is motivating and smart. Get to know if your diet and exercise plan is effective by taking regular measurements.

  • There are many ways to track your progress. Find and use the one that motivates you the most.

 

 

3. Use weight-loss jars as a visual reminder.

Keeping written records of your weight loss is an effective exercise, simply because it’s difficult to appreciate a 1 kg loss by just looking in the mirror.

Fill a glass jar with decorative stones or marbles. Each one is equivalent to 500g you wish to lose. As you lose weight, move your marker from that full jar to an empty one. It’s exciting to watch the contents of the full jar shrink as you lose weight.

 

4. Hire a personal trainer.

Getting to the gym regularly isn’t easy. Most of us are skillful at coming up with reasons why it makes sense to stay home.

Knowing that your personal trainer is expecting you at the gym greatly increases your incentive to show up.

A good personal trainer will also track your progress and hold you accountable.

 

5. Find a workout or weight loss buddy.

Losing weight can be a lonely process.

Considering the obesity rates in first-world countries, there are plenty of others in the same situation. Find a buddy with whom you can communicate on a regular basis.

Ideally, try to find someone to join you for workouts.

 

 

6. Purchase new workout gear.

Some new workout clothes and shoes can inspire activity.
If your workouts are falling behind, a new outfit might be just the motivation you need.

 

 

 

7. List your reasons for losing weight.

After a few weeks of dieting, it’s easy to lose track of your original motivation. 

Make a list of all the reasons you want to lose weight.

No reason is too small or petty, as long as it’s true.

Do you want to look better? Enhance your health? Fit into your old jeans? Write it down and review your list regularly.

 

8. Provide small rewards along the way.

It could be a bad idea to wait until you’ve reached your final goal to reward yourself. Begin with small goals to get yourself started.

Dieting becomes tougher after a while, so give yourself larger rewards as you progress.

 

 

Keeping your motivation high is an important part of reaching any weight-loss goal.

Losing weight is a slow process and progress can be difficult to see at times.
Motivation is personal. What works for others might require a little tweaking to be effective for you.

Stay focused on all the great progress you’re making and continue looking forward.

A small amount of attention and motivation each day can keep your spirits and expectations high.

Should you need further help losing weight, do contact us with any questions you might have or you can make a booking for either an online or in-clinic consultation.

We have structured programs available that will help you not only lose weight but stay healthy at the same time!

 

Read more about weight loss:

https://yourwellnesscentre.com.au/weight-loss-motivation/

https://yourwellnesscentre.com.au/13-reasons-why-you-should-detox-now/

 

Firstly, you may be asking “Why is this necessary?”

Well, apparently the average weight gain during the holidays is 0.37 kg for a lean person and more than 2.3 kg for an overweight individual. It has been found that people rarely lose this weight the following year. This means that in just 5 years one could gain 2 to 12 kg just by overindulging during the holidays!

While making healthy choices during the festive season can be challenging, try these tips to feel healthy and keep holiday weight gain down.

goal setting

Start With Your Mindset

1. Make a goal to work toward. Whether you want to lose or maintain your weight, or just feel healthy and vital throughout the holidays, keeping this in mind will influence healthy choices.
Need help with your goal? Refer to our post on motivation.

2. Take the focus off the food. The holidays are ultimately about spending quality time with family and friends. Make people your focus by starting up conversations at holiday events, helping the host, and even approaching lonely-looking guests for a chat.

 

meal plan

Prepare For Events

3. Go in with a plan. Decide how much you’re going to eat ahead of time (for example, one plate of food and one dessert). Stick to the plan.

4. Bring a healthy plate. Contributing something wholesome to the spread will give you and other guests a healthy choice.

5. Don’t fast. Don’t try to ‘save’ your calories for the event by not eating during the day; being hungry may trigger overeating.
Instead, eating a healthy snack just before the event may help you moderate your intake.

 

healthy meal

Ideas for eating at Parties

6. Keep food in proportion. Fill half your plate with vegetables, a quarter with grains, bread or potatoes, and a quarter with meat or other protein sources (e.g. beans, nuts).
This will give you a balanced meal that is likely to be lower in calories.

7. Step away from the buffet. Standing at the buffet table may inspire overeating. Instead, serve yourself and walk away.

8. Slow down your eating. Taking the time to chew each mouthful properly will allow you to both savor and properly digest your food.
Doing this helps prevent both overeating and indigestion. Putting your fork down between each bite is a good idea to assist this.
Keep in mind, it can take as long as 20 minutes for the body to register that you’re full, so take a break before you go in for seconds.

9. Choose deliciously. Choose only the dessert(s) that really appeal to you, the one that’s rare or unusual. Leave everything else that’s common and readily available.

 

avoid binge drinking

Avoid Binge Drinking

10. Keep alcohol serves under four. 
According to the NHMRC Australian Alcohol Guidelines, drinking more than four standard drinks per night is classified as binge drinking.
That is equal to two restaurant servings of wine or two and a half full-strength cans of beer.
Avoiding binge drinking helps prevent hangovers, nausea, and vomiting, as well as overeating calorie-dense junk foods.

11. Alternate with water. A glass of water between each drink helps keep you hydrated, reducing the risk of a hangover. This also slows your alcohol intake, giving your liver more time to process it.

12. Eat before you start. A  meal slows the absorption of alcohol, helping your liver cope.

 

stay active

Stay Active

13. Exercise in the morning. Get a session in before work or other activities like Christmas shopping and events take over your day!

14. Schedule it in. Booking in your workouts as necessary activities will help you stick to them. Add them to your calendar and set reminders for yourself.

15. Have an active Christmas. Incorporate some exercise into your family Christmas ‘do’, whether that’s backyard cricket, footy, or a family walk.

 

By using the tips above you can look forward to a festive season feeling healthy and vital, and most importantly, preventing dreaded weight gain!


For tailored assistance with weight loss or maintenance over this festive season,
Click here to talk to our Naturopath today.

You may want to read more:

To keep your immune system healthy here are some important tips for you:

 

woman jogging

Look after Yourself every day.

Give your immune system a head start by incorporating these healthy habits into your diet and daily lifestyle.

 

fruits in a bowl

Eat Regularly.

Include protein with every meal.

Include complex carbohydrates and make sure you have regular meals.

Increase the water.

Water helps your mood and improves stress levels.

Reduce the alcohol it might help you today but in the long run, you’ll probably find yourself even more stressed.

Limit yourself to one-two serves at a sitting a couple of times a week.

 

Aim for at least two serves of fruit and three cups of vegetables daily.

Fill your plate with a rainbow of color to provide nutrients and antioxidants to help build strong immunity.

Lightly cooked vegetables are a nourishing option in winter.

 

avoiding cake

Eliminate Inflammatory Foods.

Sugar, refined carbohydrates, dairy, and wheat can all be inflammatory and may suppress immune function.

Reduce caffeine and sugar and aim for well-balanced meals.

Avoid mucus-promoting, inflammatory foods such as dairy and processed foods.

 

woman at peace

Reduce Stress.

Stress steals energy and nutrients from your immune system, leaving you susceptible to getting sick.

Enjoy the benefits of scheduling time out, meditation, and time spent in nature.

We are well aware that many are suffering from stress at this time.

We also know that chronic stress can weaken viral immune defenses.

This is why taking measures to reduce stress and support your resilience to stress is highly advisable.

Put aside a few minutes each day to engage in something you enjoy.

Engage in something positive and uplifting like music, hobbies, and exercise.

This causes a change in brainwave activity and also changes your body physiology and reduces the stress burden.

 

avoid the avoidable

Avoid Being Bombarded with Corona Virus information continually.

You cannot switch on the TV, the radio, or social media without there being a focus on Covid-19.

Try to steer the conversation with family and friends toward the positive.

Don’t get swept up in the negative hype.

Don’t stress over and obsess about the issue for six hours at a time.

It is serious, and we have to play our part, but we also need to get on with living.

 

time to update

Section Off Part Of Your Day for Updates.

In stressful situations section off a part of your day to deal with it and get on with the rest of the day.

Get up to date with the new government regulations then prepare for the necessary for the home.

 

be positive

Focus on Doing More Positive Things.

Playing board games with the family, playing with pets.

Focus on the music, on hobbies because you’ll now have more time

Especially the case if you are working from home.

Pick up an instrument, paint, be creative.

When watching movies make them comedies, let them be light-hearted, let them be uplifting and enjoyable not the horrors because this can stimulate stress.

Meditation can calm you down and improve your well-being. There are many apps to use.

Apps like calm, headspace, guided meditation.

Sleep Stories is an app, that I believe, can help you fall asleep.

There are many positive ways others are using to help adjust to their new way of life. Learn from them.

 

sleeping woman

Sleep and Sleep Well.

Practice good sleep hygiene.
Wind down, and dim the lights at night.
You should expose yourself to 2 hours of dim light before bedtime, so that melatonin which is your sleep hormone can be produced.

Slow down and calm down.
Take up reading a novel, doing meditation, and trying to get away from the phone and digital equipment.
Try to get not less than seven hours of sleep.
The most beneficial sleep is that which you get before midnight so aim to get to bed at about 2 hours before midnight.

Should you find difficulty sleeping, you can call us on 9879 9596 to get our sleep tips.

 

Fight back and Stay Well.

Embrace immune-boosting Natural Medicines and let this be your season of change.
We can recommend a herbal or nutritional formula with antiviral, anti-inflammatory, decongestant, and immune-boosting power to support you if needed.

 

woman exercising

Exercise.

Exercise is known to improve your mood and your brain chemicals.
So try to increase your heart rate for 20 minutes three times a week. It’s even better to exercise in nature because this has proven benefits and calms you down.
Taking up yoga or tai chi would be beneficial. There are many YouTube videos on these topics.
Get outside and help some vitamin D to form naturally in your body. This can help improve your immune system.

 

gratitude changes everything

Practice gratitude.

Focus on the positives of the situation.
Start with five things to be grateful for.
Stay connected with loved ones; do this through voice calls; facetime; house parties.
Our digital age means you can easily stay connected with friends and family and loved ones.
These are simple ways to help improve your mood.
It will keep your stress under control.

Doing these things go a long way in helping you take charge of your health.

 

Read more:

How to Strengthen the Immune System Naturally

Family Fitness

Why do I keep getting sick all the time?

 

Get in Touch

102A Oban Rd, Ringwood North, Victoria 3134
Phone (03) 9879 9596

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Beat the Flu, Prevents Colds & Strengthen Immunity

Lady is having an allergy, she needs allergy testingCurrent reports state that one of the strains in the flu vaccine used this year has mutated. So if this is what you normally do to keep the flu away, then perhaps it’s time to look for some natural assistance!

So just what can you do to really help beat the flu, prevent colds and strengthen immunity?

We encourage you to do your best to prevent catching a cold or getting the flu. You can keep up your exercise, you can eat well, and you can take all the good supplements.

Despite all this, if stress or other life events interfere with these healthy habits, you might just find yourself ‘under the weather. So keep reading to see how to get on top of it all.

Oh and this does not include taking antibiotics. What many people may not realise is that antibiotics only target bacteria and are not able to kill the viruses responsible for colds and flu.

Here, I share with you some of the herbs and nutrients we use at our naturopathic clinic in Ringwood to help manage these viral infections and keep your immune defences strong.

Herbal Helpers

Elderberry - Your Wellness Centre Naturopathy

A number of traditional herbs have been clinically shown to improve immune function and reduce symptoms of the common cold and flu.

The Ayurvedic herb Andrographis can reduce both the severity and duration of cold and flu symptoms.

Picorrhiza has been used traditionally in both Ayurvedic and Chinese medicine to help maintain a healthy immune system. It is now understood that this herb has both anti-inflammatory and immune-stimulating actions.

Elderberry is a mainstay of traditional Western herbalism for its anti-catarrhal and fever-reducing activity. It helps to relieve acute cold symptoms as well as recurrent coughs.

If you are unwell with a respiratory virus, our Naturopaths can recommend a herbal formula that contains these immune-supporting herbs.

Medicinal Mushrooms.

Medicinal mushrooms have a long history of use in Asian cultures and are now known to have strong antiviral activity.

The immune-boosting potential of reishi, shiitake, cordyceps, and Coriolus mushrooms has been extensively studied.

Not only can they help reduce the length and severity of an acute cold, but they can help prevent future recurrences.

Getting Rid of the ‘Gunk’

Mucus and phlegm are signs that your immune system is hard at work, but the resulting congestion can lead to blocked sinuses and breathing difficulty.

The decongestant, anti-inflammatory and antimicrobial essential oils of eucalyptus, thyme, lavender, and peppermint may help to reduce the nasal and sinus congestion that accompanies upper respiratory tract infections.

Mucus congestion can also cause irritating or chesty coughs.

Licorice - Your Wellness Centre Naturopathy

Liquorice is recognised in Western herbal medicine for its soothing, anti-inflammatory and expectorant properties.

An extract of liquorice root can reduce irritation of the respiratory mucous membranes, helping to soothe dry coughs and relieve mild bronchitis.

The Ayurvedic herb Adhota is a helpful bronchodilator also with expectorant properties. By encouraging the clearing of congestion-causing phlegm, your airway becomes more open and that irritating wheeze reduces.

If you are coughing or your sinuses are blocked, speak with your Naturopath about an appropriate formula containing these mucus-busting herbs and essential oils.

From the above, a naturopath at our Ringwood naturopathic clinic can formulate a specific combination of ingredients just for you!

Super Charge Your Immunity

Give your immune system a head start by incorporating these healthy habits into your diet and lifestyle: Eat fresh fruits and veggies.

Fresh veggies and nuts - Your Wellness Centre NaturopathyAim for at least two serves of fruit and three cups of vegetables daily.
Fill your plate with a rainbow of colour to provide nutrients and antioxidants to help build strong immunity.

Lightly cooked vegetables are a nourishing option in winter.

Eliminate inflammatory foods:
Sugar, refined carbohydrates, dairy, and wheat can all be inflammatory and may suppress immune function.

Avoid mucus-promoting, inflammatory foods such as dairy and processed foods.

Drink plenty of fluids to replace those lost as you blow your nose repeatedly;

Reduce stress:
Stress steals energy and nutrients from your immune system, leaving you susceptible to getting sick.

Enjoy the benefits of scheduling time out, meditation and time spent in nature.

Exercise regularly:
Remaining active not only makes you feel good; it also reduces the frequency of contracting a cold by up to 46%.

Sleep soundly:
Sleep - Your Wellness Centre NaturopathyThe lifestyle prescription when you are unwell is to get lots and lots of sleep!

Aim for at least seven to eight hours of sleep each night to restore energy and allow your immune system to regain its strength and resilience.

The Lost Art of Convalescence

In this modern world, you may feel obliged to ‘soldier on’ despite coughing, sneezing and so operate at less than your best.

Taking the time to rest and recuperate reduces the risk of spreading the infection to your colleagues and helps you to recover sooner.

Fight Back and Stay Well
This means that you can Embrace Winter instead of fearing it.

So, If winter for you means multiple colds, days off work or catching yet another flu from a sick family member or colleague, embrace immune-boosting Natural Medicines and let this be your season of change.

And even if a cold or the flu finds its way to you this winter and is stopping you from performing at your best, don’t despair – naturopaths in Ringwood can recommend a herbal or nutritional formula with antiviral, anti-inflammatory, decongestant, and immune-boosting power to support you and help get you back to health again.

Take the step toward a healthier you!

For further help or advice do Contact us Or
you can also make a booking online.

 

Your Wellness Centre Naturopathy Melbourne

 

Of all the supplements available on the market, fish oil, or omega 3 fatty acids (EFAs) is widely accepted as a great natural resource that helps manage cholesterol and improve cardiovascular health, but it also has a great deal of influence over the brain-behavior, and cognition.

Fish Oil - Your Wellness Centre Naturopathy Melbourne

What is it doing in the Brain?

Fish oil, or long-chain omega polyunsaturated fatty acids, have many mechanisms of action in the brain. Enhancing nervous tissue growth, replication, and proliferation of cells within the brain, increasing the fine branch-like structure at the end of nerve fibres, and the coating nerves with a myelin sheath, are some of their important functions.

Dietary intake of fatty fish isn’t always easy or desirable, so the next alternative is good quality, evidence-based supplements. Many of us are confused by the range of prices for fish oils on the market.

What is it you need to look out for?

Unfortunately, the cost comes into a question of quality very quickly, with cheaper brands offering often rancid or poor levels of alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). It’s a good idea to do your own research, being informed and educated will help you make better choices when it comes to over-the-counter supplements.

If you’re still having doubts, speaking to your naturopath and booking in for a consultation to see if you need to be taking the supplements, is always recommended.

A typical fish oil supplement provides about 1,000 mg fish oil, containing 180 mg EPA and 120 mg DHA.  Dietary supplements can contain several different forms of omega-3s, including natural triglycerides, free fatty acids, ethyl esters, re-esterified triglycerides, and phospholipids.

Fish Oil Intakes - Your Wellness Centre Naturopathy

These fatty acids are not only available in fish, there are other dietary sources that give smaller quantities, in different ratios, that are also beneficial. Food to try include:
Flax or chia seeds, walnuts, soy and kidney beans, edamame as well as small amounts in eggs and milk.

Fish and seafood which contain the best amounts of EFAs:
Atlantic salmon, herring, sardines, mackerel, trout, oysters, sea bass, shrimp, lobster, and small amounts of tuna and cod.

What are the signs you might be lacking in EFAs?

Dry skin, especially around the face or arms/legs which is scaly or flaky.

Skin that cracks and peels around the fingertips or heels of the feet. Upper arm bumps, which are red in appearance but are not hot or sore.

Healing takes a longer than usual time, upwards of a week for a small scratch (that bled).

If in doubt, contact your naturopath to confirm these symptoms. 

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

 

Your Wellness Centre Naturopathy Melbourne