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



Gut Toxicity Causes, Resultant Conditions, Treatment

Your Wellness Centre Naturopathy - Gut ToxicityThe identification of bowel toxicity followed by effective treatment is invaluable to many patients. Current dietary and lifestyle practices have produced an increasing number of health disorders caused by a malfunctioning digestive tract and toxicity that results from it. We start by looking at the causes of toxic bowel syndrome also referred to as Gut Toxicity.

The causes of toxic bowel syndrome are as follows:

  1. Perhaps your digestion of protein is not as good as it could be due to excessive consumption and lowered stomach acid production.
  2. Intestinal overgrowth of anaerobic bacteria – (bacteria that don’t need oxygen to survive) often due to maldigestion.
  3. Insufficient healthy gut flora. – aerobic bacteria necessary for healthy gut function.
  4. Maybe there’s something missing in the diet.  Perhaps you lack things like glutamine, vitamins A, B12, folic acid, B5.   These nutritional deficiencies will cause the breakdown of the gut barrier and its ability to recover.
    It’s then possible to have what is now known as leaky gut. Here the Intestinal lining could be damaged resulting in holes that allow the entry of increased levels of molecules from the gut into the bloodstream. Because these molecules are able to cause unwanted actions you could end up with problems like a poorly functioning liver or liver damage and widespread inflammation in the body. Irritation, inflammation or damage to the intestinal mucosa results.
  5. Oral antibiotic therapy: Many individuals report having Thrush after taking antibiotics. This is because of the Candida overgrowth that often occurs after antibiotic therapy. Besides this, antibiotics actually disturb natural bacterial growth, causing overgrowth of putrefactive and other bad bacteria.
  6. Saccarin sweetened beverages: These can lower your production of important enzymes from the pancreas and then result in poor digestion. Undigested food particles pass to the colon, resulting in more bad bacteria and increased toxicity.
  7. High stress lifestyles: Cause the slow down of digestive processes producing chronic poor digestion and bowel toxicity.
  8. High sugar diets: When complicated with drugs, hormones and other immune disturbing practices can cause overproduction of not only Candida but also other putrefactive or bad bacteria.
  9. Over-eating: this is too much for the digestive system and a lot of undigested food particles pass into the colon, producing more toxic or putrefactive bacteria.
  10. Food sensitivities and allergies: For example, casein, gluten, yeast and other chemicals can trigger immune responses from elements in the gut. The result is the food and allergic reactions experienced by some individuals.
  11. Gastrointestinal infections and infestations (bacterial, fungal, parasitic and viral): Produce severe diarrhea, breaking down the balance of normal gastrointestinal flora.
  12. Autoimmune Diseases: For example, the New England Journal of Medicine has documented that the absorption of colonic bacteria from the small intestine produced an auto-antibody cross-reaction with receptors in the brain causing Myasthenia Gravis.

Symptoms of Gut Toxicity include:

Bloating, flatulence, tiredness after eating, brain fogginess, aches and pains in the joints, diarrhoea, abdominal cramps, drowsiness after meals, constipation, halitosis, fatigue, failing memory, constant tiredness, candida infections.

Conditions that may result from the above processes are:

Gall stones and constipation
Coeliac disease
Gastric Ulcers
Inflammatory bowel disease
Crohn’s disease
Pancreatic insufficiency
Irritable Bowel Syndrome

The above list emphasises the importance of identifying toxic bowel syndrome. The cascade of related health disorders that may occur as a result of toxic bowel syndrome dramatises the importance of both assessment and treatment of this disorder.

Correction of toxic bowel syndrome is especially important to those patients requiring nutritional support to alleviate their health problem, since toxicity can interfere with proper utilisation of nutrients.

To Reverse Gut Toxicity:

This requires specific antimicrobial/antiparasitic treatment, healing of the gut and replacing the noxious bacteria with those which are beneficial to good health.

How Long will it take?

Treatment time depends on your response to our approach.

Removal of the toxicity takes could take from 2 weeks to 6 months. Really severe cases have been known to take between 1 and 2 years.

How will You Benefit:

Freeing the gut of toxicity and improving leaky has far-reaching effects on your future health.

You will feel so much healthier, some clients describe a feeling of lightness, “I haven’t felt this good for at least five years” and “I just feel so much more energetic”, are frequent expressions of appreciation.

Contact us or ring 98799596 for more information or to make an appointment.


Your Wellness Centre Naturopathy Melbourne


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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



All About the Alkaline Diet

What is the alkaline diet all about and why are people turning to it?

The alkaline diet is about promoting health and is mainly comprised of foods which break down to produce an alkaline ash or residue.

People turn to it knowingly or even unknowingly because when the body is slightly alkaline they actually experience a difference in how good they feel.

Your Wellness Centre Naturopathy - Alkaline DietIt is becoming more popular, thanks to the advent of the green morning smoothie using popularised blending gadgets showing the alkaline ingredients used and its ease of preparation. Those making these blends report that this gives them a great start to the day.

Many realise that they do not need to feel tired all the time and that there is an easy way to feel good on a daily basis without having to resort to that early morning coffee fix!

Others lose more weight than ever before and previously tired people find themselves more energetic.

However, there is much more to embracing an alkaline diet besides just the early morning smoothie!

It means that the balance of alkaline to acid foods should be eaten at all meals throughout the day. Adopting the 80:20 principle gives the amount of alkaline to acid foods we need at each meal. Simply looking at your plate, just less than a quarter of it should be occupied by acid foods while just more than three-quarters of the plate should have alkaline foods.

The alkaline diet does mean a change in thinking because it is different to the modern diet which is highly acidic.

However, once adopted, it is an easy to follow the lifestyle, with the payoff being that of fantastic health and well being.

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


Your Wellness Centre Naturopathy Melbourne


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Hope for those in Pain

We know that pain should not be chronic and it should go away. When it doesn’t, we have an Inflammatory snowball effect. It’s a bit like if you kept injuring yourself in the same location repeatedly. The result would be unresolved ongoing inflammation.

Pain and Inflammation - Your Wellness CentreHowever, not all inflammation has a visible injury. For example, if there is inflammation in your gut, the only symptom may be some niggling gut issues, yet you cannot ‘see’ the problem.

Nevertheless, there may be an inflammatory snowball effect occurring inside.

Unresolved inflammation, visible or not, becomes more problematic the longer it keeps interfering with the normal functioning of your body, and has been linked to many types of chronic disease such as arthritis and type 2 diabetes.

At Your Wellness Centre, we can help with any ‘niggling’ issues, such as gut or maybe joint discomfort, to avoid the snowball effect occurring and so stop inflammation going ‘through the roof.

Nobody wants to be in pain, and for optimal health, it is important to stop abnormal inflammation in its tracks. Pharmaceutical anti-inflammatories are commonly used to help relieve persistent pain, however, some medications may be accompanied by unwanted side effects if used ongoing.

Fortunately, Your Wellness Centre Practitioners have a range of natural anti-inflammatory and pain relief solutions that can be individualised for your situation, whether you need acute care or more ongoing support.

Safe and Natural Solutions for Inflammation

Many people are aware that fish oils reduce inflammation and can assist with joint conditions such as arthritis. However, let’s also look at the other herbal ingredients that offer safe and effective anti-inflammatory support, for example:

Turmeric - Curcuma - Your Wellness CentreTurmeric – this traditional anti-inflammatory Ayurvedic herb has a long history of use for injuries, whilst recent research demonstrates it also helps reduce the swelling and pain of arthritic conditions. BCM-95® Turmeric has significantly enhanced absorption, meaning you get the benefit of this powerful herbs’ anti-inflammatory properties when you need it.

BosPure® Boswellia – another Ayurvedic herb, Boswellia has analgesic, anti-rheumatic and anti-inflammatory qualities. Boswellia can be used for all types of pain, but particularly arthritic or traumatic pain associated with inflammation.

• The herbs’ Devils claw and Jamaica dogwood, when combined, not only help reduce pain, but decrease spasms and improve blood flow, and in so doing support the healing process.

• These anti-inflammatory and pain-relieving herbs are ‘gut friendly’ and safe for long-term use. Your Wellness Centre Practitioners can recommend the best anti-inflammatory combination for your needs.

Factors that Sustain Inflammation

It is important to learn which diet and lifestyle behaviours may be adding to inflammation in your body, such as:

1. Smoking;

2. Being an unhealthy weight;

3. Eating a diet containing refined/processed carbohydrates (e.g. white bread, pasta, white rice, cereals);

4. Consuming ’trans’ fats (e.g. fried or fast foods, packaged baked goods, vegetable fats used in some margarine);

5. Being sleep deprived;

6. Regularly consuming alcohol, coffee, excess sugar and/or salt;

7. Experiencing ongoing digestive issues that upset the balance of ‘good’ bacteria (e.g. stomach pain, bloating, diarrhoea); and/or

8. Experiencing ongoing psychological stress (unhappy employment situation, social isolation, caring for a loved one with a serious disease).

Modifying any or all of these is an important step in a holistic approach to reducing inflammation that may be contributing to your pain or illness. If you relate to any of the above factors, speak with Your Wellness Centre Practitioners who can offer you support.

Put an end to Inflammation!

Don’t let visible or invisible inflammation be a perpetuating problem! Your Wellness Centre Practitioner has a range of safe and effective natural medicines, along with the knowledge needed to help you address any pain and inflammation you may have.

Addressing inflammation can not only improve your quality of life now, but reduce your risk of chronic disease in future.

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


Your Wellness Centre Naturopathy Melbourne


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Detox: The Ultimate Transformation

Undertaking a regular detox may enhance your health and wellbeing, improving quality of life. Many people schedule a detox every six or twelve months for optimal health to help improve the balance between your body’s toxin burden and its detox capacity. By the end of your Individualised Detoxification Program you will be looking good and feeling great.

Read further to find out if an individualised Detox could benefit you!

Detox Healthy food - Your Wellness Centre NaturopathyDetoxification is a process that your body undertakes every day to help eliminate toxins and restore a healthy balance. Your body is constantly exposed to toxins from the external world, as well as those created within. The human body is amazing in the way that it has evolved since prehistoric times to adjust to the ever changing world; but what happens when the toxins in our world are evolving faster than humans? This can increase the body’s toxic burden and impact on its ability to clear toxins. Do you want your body to effectively and efficiently eliminate toxins you are exposed to? Or maybe you are interested in detoxing because you want to look and feel even healthier! Have you noticed any signs or symptoms that indicate your body may be suffering from the burden of toxins and be in need of a good detox?

Signs that indicate you may need to detox:

Factors that increase the need to detox:

• Digestive complaintsWoman on Weight Loss - Your Wellness Centre
• Skin problems

• Hormonal imbalances
• Neurological conditions
• Poor energy
• Weight gain or difficulty losing weight
• Food intolerances
• Exposure to pollution and chemicals
• Exposure to new cars and new furniture
• Smoking, alcohol and coffee consumption
• Diets high in saturated fats, refined carbohydrates, processed and packaged foods
• Fertility and pre-conception care
• Overweight or obesity

What’s Involved in Detox?

Your individualised Detoxification Program will involve reducing the toxins that you are exposed to on a daily basis, whilst strengthening the function of your detox organs to process and eliminate toxins stored in your body. This is known as reducing the toxic burden and improving your toxic resistance, thereby enhancing your ability to cope with toxins. Detox can greatly improve your overall health and wellbeing.

The following ingredients can help promote your detoxification abilities:

• Milk thistle, green tea, gardenia: Stimulate the liver, enhancing the elimination of toxins.

• Dandelion, ginger, meadowsweet: These herbs regulate healthy digestion by increasing digestive juices and enzymes.

• Glutamine and zinc: Nutrients to protect and heal the gut.

At Your Wellness Centre we will recommend a Detox Program that is tailored to your individual health needs. Therapeutic detox options include an Integrated Detoxification, or a Specialised Gut, Liver or Heavy Metal Chelation Program for more targeted results.

Detox and Renew Your LifeSalad-detox - Your Wellness Centre Naturopathy

When detoxing, it is important to reduce the toxic load that you are encountering in your daily life. We will recommend a diet to encourage clean eating and reduce your exposure to dietary toxins. This diet will be rich in fresh fruit and vegetables, low in animal fats, and contain alkalising and anti-inflammatory foods.

It is just as important to remove other “toxins” from your daily life that may be affecting your health. Stress is a major factor that may need addressing. It’s also a good idea to do an audit of toxic household chemicals by reviewing your personal care items, cleaning products, and plastics used for food containers and water bottles; encouraging healthier choices.

The New You

Undertaking a regular detox may enhance your health and wellbeing, improving quality of life. Many people schedule a detox every six or twelve months for optimal health to help improve the balance between your body’s toxin burden and its detox capacity. By the end of your Detoxification Program you will be looking good and feeling great.

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


Your Wellness Centre Naturopathy Melbourne



Live Blood Analysis

Forewarned is Forearmed!

Knowing your state of health gives you plenty of opportunities to rectify and work on any problem areas of your body before they become diseased.

This is why at Your Wellness Centre we are on the cutting edge of the latest research and technology in helping you reach your health potential.

Your Wellness Centre Naturopathy - Live Blood AnalysisOne such piece is the HemaviewTM (Live Blood Analysis Screening equipment). This HemaviewTM allows practitioners to accurately determine such things as immune function, nutrient absorption, rate of cellular damage, digestive performance and level of inflammation in your body as well as the effects of your current lifestyle on your health.

Live Blood Analysis will also dramatically help you to rectify imbalances. Therefore you will actually see improvements in your health with follow-up screenings as you put the health improvement recommendations into practice.

All that’s needed is a pin prick of fresh blood and you will be able to see the vitality, motility and viability of the immune systems white blood cells. Bacterial, parasitic or fungal forms may be seen. Major nutritional deficiencies can be detected, such as antioxidants, essential fatty acids, B12, folate, iron, digestive enzymes, and liver nutrients.

It will also show whether immune support is needed or if gut permeability is evident.

You will be able to see functional imbalances very early in the disease development spectrum.

Degenerative changes associated with chronic disease and ageing can be seen, eg. Infection, oxidation, liver function. And as mentioned before, you will be able to visually monitor the efforts of your health improvements.

This is the technology of choice to use if you simply feel tired, just don’t feel well, have a diagnosed health problem, or simply want to know the state of your health.

To have this unique test done, simply ring us on 9879 9596 and of course, we have a really special offer.

Use the enclosed Live Blood Analysis Voucher to have the test done at less than half price. Normally $120. Until the 6th November, only $59.

Your Wellness Centre Live Blood Analysis

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


Your Wellness Centre Naturopathy Melbourne



Gut Health Improves Wellbeing

Improving gut health reduces symptoms such as bloating, indigestion, cramping, constipation or diarrhoea.

Gut Pain Digestive - Your Wellness Centre NaturopathyIt is important to keep the gut healthy because as Hippocrates said more than 2000 years ago, “All disease begins in the gut”.  It is only now that we are beginning to see just how right he was.

Research over the last 20 years is showing that an unhealthy gut contributes to some of our most chronic diseases such as diabetes, obesity, depression, chronic fatigue syndrome, and even autism spectrum disorder.

With this in mind, it is prudent that we tend to the gut as part of our daily routine and treat it with the same importance as our outward appearance.

You see, a healthy gut makes a happy you.

A good starting point is to nurture our natural microbial occupants, our microbiome.

The microorganisms that live symbiotically on the skin, the tongue and in the coils of the intestines are known as the microbiome. Since there are 10x more of these than cells in our bodies, it is wise to feed not just ourselves but the good bugs in our digestive systems as well.

Wise indeed, especially since they influence our state of health and illness, from gut to brain and immunity to pain. What could later show up are irritable bowel symptoms, joint pain, mood and memory issues and immune challenges, to name a few.

Unfortunately, it is really easy to destroy our good bugs. Among the culprits are the sugars either overt or hidden sugars in some of the food we choose; stress and toxicity are included here too; as well as antibiotics, medications and other environmental chemicals which we may expose ourselves to from time to time.

Now, if you happen to have a bit of a problem with the gut: perhaps you experience bloating, tiredness after eating, cramps, reflux, constipation or diarrhea, then your gut is likely in need of some repair, it is likely to be leaky and in need of some good bacteria as well as some special nutrients.

Here are a few steps to take in caring for the microbiome:

1) Start by Giving your System a Rest

Leave out foods that are sure to irritate an ailing digestive system. Start with leaving out wheat and dairy foods and opting for easy to digest steamed vegetables and soups or broths. Pre-digested foods are good too so try making green smoothies.

2) Add some Good Probiotics and Prebiotics

It’s really easy to use a good quality brand of probiotic and take it daily.

3) Eat Foods that Contribute to Good Gut Health

Foods that help in this regard are fermented food such as kefir, sauerkraut, and kimchi. Really valuable because they help introduce enzymes and probiotics that can help with the digestion and absorption of our food.

Your Wellness Centre Naturopathy - Herb KaleKale, spinach, silverbeet, dandelion greens are the leafy greens that can be included in salads, soups, smoothies.

Polyphenols are a class of micronutrients that act as an antioxidant and encourages the growth of beneficial bacteria. Polyphenols are naturally occurring chemical compounds found in many of your favorite foods. They are found in deep red and orange vegetables such as beetroot, carrots and red cabbage; also in blueberries and red wine, apples (whole including skin), plums, cherries, pomegranate, peppermint tea, green tea, curcumin and other spices. They act like a fertilizer for your microbiome.

With a healthy microbiome, your body can actually better break down the nutrients you’re eating, which is your first step on the road to wellness.

And with a healthy inner ecology comes less pain, more energy, better moods, a happier belly and more balanced immunity.

Ultimately it eventually allows for more dietary variation and tolerance as well!

4) Manage Stress

However, if your symptoms are severe, the above measures will most likely not be quite enough. Truth be told, for many of us with chronic conditions and leaky gut, it often takes an army of helpers. This is where we can step in to help.

If this article prompts you to visit us, then simply give us a
call on 03 9879 9596 or contact us.


Your Wellness Centre Naturopathy Melbourne


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Does Your Menstrual Cycle Rule Your Life?

For many women, pre-menstrual syndrome (PMS) is a burden that can greatly affect their quality of life, impacting their ability to perform regular daily activities, affecting their workplace performance and often making it difficult for them to cope with the demands of everyday life. Unfortunately, PMS is often viewed as an unpleasant, but unavoidable, consequence of being a woman. It does not have to be so! Women do not have to live with the monthly annoyance and inconvenience of PMS. If you, or someone you know, is affected by PMS, the good news is that Natural Medicines can help!

What is PMS or Pre-Menstrual Syndrome?

PMS - Your Wellness CentrePMS is the name given to a collection of physical and emotional symptoms related to a woman’s menstrual cycle. The symptoms of PMS occur in the days or weeks before a period and usually resolve once the period has started. Some women experience mild symptoms for just a day or two before their periods, whereas others can feel physically uncomfortable and emotionally strung out for up to two weeks every month! The most common symptoms of PMS include:

• Mood swings• Abdominal bloating
• Irritability• Digestive upsets – i.e. constipation, diarrhoea
• Unexplained anger• Breast tenderness and swelling
• Depression• Headaches
• Anxiety• Back pain
• Teariness and weepiness• Fluid retention
• Poor concentration• Acne
• Low libido• Clumsiness
• Food cravings – especially for
carbohydrates and sweet foods (e.g. chocolate)

Is all this just part of being a woman, something a thing of the past!
you have to accept and learn to live with?
The answer is no! Ask us today about how to take
control of your PMS symptoms.

What Causes PMS?

While the exact cause of PMS is unknown, there are many factors that have been found to contribute to this pattern of dysfunction. Imbalances in the female reproductive hormones, oestrogen, and progesterone, in the two weeks before a period are the most likely cause, however, other hormones can also play a part. Nutritional deficiencies in vitamin B6, magnesium, calcium and essential fatty acids are also known to increase the severity of PMS symptoms.

What Can I Take to Help Reduce PMS Symptoms?

Listed below are some of the natural solutions available to restore hormonal balance and correct nutritional deficiencies to reduce the symptoms of PMS:

Chaste Tree (Vitex agnus castus) – This herb has been extensively researched for its ability to reduce premenstrual breast pain and swelling, regulate the menstrual cycle, reduce period pain, irritability, mood swings and abdominal bloating. Chaste tree works by helping to rebalance oestrogen and progesterone levels.

Your Wellness Centre Naturopathy - Dong Quai herbs

Dong Quai herbs

Dong Quai (Angelica polymorpha) – This herb has been used for centuries in traditional Chinese herbal medicine to help to regulate the menstrual cycle and reduce period pain.

Vitamin B6 – This important nutrient may assist in the treatment of PMS by reducing anxiety, moodiness, irritability, sugar cravings, breast tenderness and abdominal bloating.

Magnesium – This vital mineral is required for stress management, energy production and maintenance of healthy moods. Magnesium deficiency is associated with PMS symptoms, particularly irritability, depression, confusion, headaches and muscle aches.

Calcium – Research shows that women with low calcium levels have higher rates of PMS. Calcium is the most abundant mineral in the body and if levels are inadequate, this can cause PMS symptoms of water retention, food cravings, muscle aches and moodiness.

Omega-3 Essential Fatty Acids – Omega-3 essential fatty acids are the healthy fats that come from food sources such as fish oil. These healthy fats can help manage pain, inflammation and PMS mood symptoms.

Ask us today about which of these Natural
Medicines are best for helping you manage your
PMS symptoms.

Does your Menstrual Cycle Rule Your Life - Your Wellness Centre
Finally, stress, poor food choices and lack of exercise can also 
contribute to the emotional and physical symptoms of PMS. By helping to rebalance your hormones, address nutritional deficiencies and address factors such as stress and diet, we can help PMS become a thing of the past!

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


Your Wellness Centre Naturopathy Melbourne



Managing Stress

Is Stress Deterring You From Health?

Your Wellness Centre Naturopathy - Managing StressStress is now a common fixture in our hectic, busy lives. Small amounts of it that are easily resolved can be beneficial in motivating and helping us achieve our goals. Although chronic or long-term stress affects each of us differently, it ultimately affects the whole body in a negative way and may contribute to many health complaints.

Is your health being affected by stress? Do you often feel 
anxious, worried, depressed, irritable, exhausted, overloaded or forgetful? Do you suffer from stiff or sore muscles or joints, tension headaches, high blood pressure, frequent colds or the flu? Or do you have irritable bowel syndrome, ulcers, an increase or loss of appetite, or worsening of an existing illness or condition? If you answered “yes” to one or more of these questions, your body may be overburdened by stress.

Stress less!
Ask us today how we can help manage your stress naturally.

Fight or Flight: Your Response to Stress

Thousands of years ago, we may have been faced with the threat of a sabre tooth tiger and our immediate response to
this was one of two reactions: to attack or run away. This is now known as the fight or flight response. Once this stress response is triggered, chemical messengers called adrenaline, cortisol, and noradrenaline are produced by the adrenal glands and brain. These messengers increase blood flow to the essential organs such as the heart, lungs, brain and muscles to help us fight or run away. Digestive function slows down as this is less important in survival mode. Cortisol also increases the amount of sugar released into the blood to provide energy for our muscles to attack or run. In the past, stress was shortlived and once the it was over, these chemical messengers shortly returned to normal.

Where’s the Off Switch?

Your Wellness Centre Naturopathy - Managing StressOver time our bodies have not changed this biological response to stress. Although the sabre tooth tigers are long gone, the physical threat to our lives and limbs has been replaced with the modern day stress of long work hours, financial worries, traffic jams and family issues. So what happens if this stress response does not turn off because of our non-stop busy lifestyles?

Ongoing stress that does not resolve may result in chronic 
stress, which can be the underlying cause of many health conditions. Chronic stress can impact body systems such as the cardiovascular system by contributing to high blood pressure. It can also take its toll on your nervous system leading to exhaustion, headaches, and insomnia. Your digestive and immune systems can also be weakened by stress, making you more susceptible to irritable bowel syndrome, frequent colds, and the flu.

Herbs and Nutrients for De-stressing

Go from ‘dis-stressed’ to ‘de-stressed’ with the help of herbs and nutrients:
• Rhodiola and withania are herbs which enhance the body’s response to stress. Rhodiola has been shown to reduce both physical and mental fatigue during times of stress.
• The herbs, passionflower, zizyphus and magnolia have been traditionally used for reducing stress, anxiety and nervous tension.
• St John’s wort is well-known for supporting healthy mood and protecting against the effects of stress.
• Magnesium, glutamine and B vitamins are used in abundance during times of stress, when the body’s requirement for these key nutrients is increased. Magnesium assists in muscle relaxation and calms the nervous system.

5 Top Stress Busting Tips

Lessen your stress load by practising the following stress busting strategies:

Your Wellness Centre Naturopathy - Managing Stress1. Rest and Relaxation: Relaxation techniques such as tai chi, yoga, and meditation can help you to control stress and improve physical and mental wellbeing.

2. Think Positive: A good attitude and positive outlook is fundamental for de-stressing. Thinking positively will help you get through a stressful period with greater enthusiasm and drive.

3. Exercise: Exercise is a brilliant form of stress relief, as it conditions the body and mind, and encourages the release 
of endorphins, which help you feel good.

4. Indulge Yourself: Enjoy a well-deserved massage or some other blissful treatment – perhaps soak in a bath with relaxing aromatherapy oils such as lavender, ylang-ylang, chamomile or geranium.

5. Eat Healthy Foods: For a healthy mind and body, eat a diet abundant in fresh, brightly coloured fruits, and vegetables. Consume protein with meals and snacks, and enjoy foods high in essential fatty acids such as oily fish, nuts, and seeds. Minimise your intake of caffeine, energy drinks, sugar, alcohol and processed foods as these will contribute to fatigue in the long-term.

Stress Less for Good Health and Wellness

Although the stress of modern life is inescapable, it is important to remember that we can easily manage our response with the help of dietary and lifestyle changes and some key natural medicines. Supporting a healthy  response will allow you to feel more energised, resilient, and ready to tackle life, so you can maintain the state of health and wellness that you deserve.

Ask us today about our Stress Less program, tailored to your individual needs.

Call 9879 9596 and book in an appointment today!

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Your Wellness Centre Naturopathy Melbourne