Brain and Gut Connection

The Brain-Gut Axis

The Brain-Gut axis is the term used to describe the dynamic and intimate communication network between the brain and the gut.

Simply put, the Brain-Gut axis is the connection between the brain and the gut.

Information is constantly being delivered to the brain from the gut and the brain interprets this information and sends messages back to the gut. If the brain isn’t happy, the gut isn’t happy (and vice versa).

The communication between the brain and the gut is heavily reliant on the vagus nerve!

The vagus sends messages to the gut while also relaying messages about the gut environment to the brain. The vagus nerve communicates with the GI tract through the enteric nervous system, which is the gut’s exclusive nervous system.

Brain and Gut Connection

Knowing that the Brain-Gut axis is the connection between the brain and the gut and are in regular conversation explains many sensations we take for granted.

A common example of how your mental state influences gut function and vice versa is when you’ve experienced ‘butterflies in your stomach’, or felt nervous and nauseous before an event.

You might have felt your mouth water upon seeing or smelling a delicious meal.

These are all very real examples associated with your brain-gut connection.

On the other hand, feeling under pressure or stress can also decrease your digestive function.

This is because when your body-mind perceives ‘danger’, then eating is not a priority.

This means digestion suffers and you may experience symptoms like bloating, heartburn, or some other uncomfortable symptoms.

Knowing the existence of this brain-gut link can help explain how feeling anxious may impact how your gut is functioning, but perhaps more significantly (though not as well known) is that what’s going on in your gut could also be impacting your mental health.

Lighting a Fire in the Brain

Though there may be many causes, a key player in this situation is gut-derived inflammation.

This can result from dysbiosis, which is an imbalance in your gut microbiome (the gut bacteria that lives within your intestines), and/or some degree of damage to the digestive tract lining – your gut ‘barrier’ causing leaky gut.

Both your gut barrier and bacteria work together to support effective digestion, immune health, and overall wellbeing.

However, if they become disrupted then inflammatory biochemical signals or ‘cytokines’ are released that travel throughout your body. This causes what’s referred to as oxidative stress in the tissues of your body including your brain.

Though many of these inflammatory mediators cannot cross what’s called the blood-brain barrier, their presence triggers similar ‘alarm’ signals in the brain so it too is impacted by its own inflammatory processes.

This sequence of events can be why symptoms such as poor mood, brain fog, and anxiety occur.

To give us a further understanding, let’s look at:

Brain gut connection and Serotonin.

Gut bacteria also produce hundreds of neurochemicals that the brain uses to regulate basic physiological processes as well as mental processes such as learning, memory, and mood.

For example, gut bacteria manufacture about 95 percent of the body’s supply of serotonin, which influences both mood and GI activity.

Inflammation can cause a reduction in serotonin production. You see, with inflammation, the neurotransmitter (brain chemical) precursor tryptophan will produce quinolinic acid, instead of serotonin and melatonin.

Quinolinic acid leads to what can most simply be described as nerve cell ‘agitation’ that can present as anxiety.

Find a solution to your gut problems to Settle Your Mind

As gut health is fundamental to all aspects of wellbeing, any related symptoms really need to be attended to.

To do that with the least guesswork, see a natural healthcare practitioner Your Wellness Centre who can help you find out what may be the contributing causes for you.

For example, you might need to speak to our naturopath, who can help you

Tweak your diet?
Get some help with digesting certain foods?
Heal your gut lining?
Check why you are struggling with stress, sleep,
Reduce experiencing regular mood problems

You see, there are many natural medicine solutions available. To find the best ones for you, you will require assessing your personal history and current circumstances first.

Is it too Early to Rely on Psychobiotics?

If you are already a fan of natural medicine you may be wondering what the role of probiotics is in this, particularly as there is emerging talk of ‘psychobiotics’ or probiotics that can impact mood.

This is clearly of interest to those who may be experiencing stress or anxiety, and many research developments are taking place as we speak. If you would like to read more about currently available pieces of evidence of ideal probiotic strains for moods, it is discussed here.

Overall, supporting our whole gut health by decreasing gut-derived inflammation and improving the amount and balance of the gut microbiome, is a proven clinical approach to whole-body wellbeing – and this includes improving mental health.

If you are experiencing symptoms impacting either your mind or your gut, please don’t put up with them any longer, or try to figure it all out on your own.

Contact Your Wellness Centre naturopaths or ring on 9879 9596 and let them know what’s going on, so they can personalize a treatment plan suitable for you!

February 28, 2021/0 Comments/by Glenda Johnson

Anxiety, Depression, Fatigue, Mental Health, Mood, Sleep, Stress, Tired all the time, Wellness

The Stress of Studying: the Lasting Effects on the Body

Study Stress - Your Wellness Centre Naturopathy We have all been through it, or are currently experiencing it. Study of any kind, whether it be your first exam ever in high school, or your final assignment due in for your Ph.D., causes the body to go into a high-stress mode. Cutting off vitally important physiological processes to favor a heightened state of alert.

Cortisol and adrenaline are in no short supply, as you cram as much information into your brain as possible sitting up into the tiny hours of the morning suffering through headaches, stomach cramps, increase chance of lasting colds and poor quality sleep – basically everything you DON’T need when you’re trying to remember all this information!

To top it all off most of us crave terrible foods during this time; sugary sweets and high GI bread, potatoes and fatty fast food. If it isn’t the lack of time driving you to get take away, it’s your brains incessant need for glucose driving your energy up in spikes, as you ride the never-ending waves of highs and crashes.

Ultimately the worst part is that our body changes, adapts, to this prolonged exposure to stress. Changes that can take months, even years, to reverse back to homeostasis (balance).

What kind of Changes can you expect to see?

Digestive upset
Poor mood control
Decreased sleep and sleep quality
Increased colds and flu
Weight loss or gain
Poor memory and concentration
Fatigue
Muscular aches and tightness

Simple Steps to help your Study less impactful on your Health

Take regular breaks – and when you do, try getting outside or out of the room you’re in. Don’t reach for the phone, turn on the TV or fire up YouTube.
Drink plenty of water – staying hydrated is key to mental health and alertness.
Meditate – even a short 5-minute meditation session, or guided breathing session, can reset your mind to a better, clearer place.
Eat regularly and healthily – this always seems easier than it is, but a bowl of fruit and natural yoghurt will have your body thanking you during that marathon study session.
Sleep!!! – make sure you get to bed at a set time every night. The body needs routine, and you won’t be memorising anything with inadequate hours of shut-eye.
Nourish your soul – do things that make your body smile. Indulge in self-pampering, take a time-out to do the things you love.
Exercise – low-level exercise improves blood circulation and brain performance, whilst releasing feel-good endorphins. It will also help you sleep better. Avoid intense workouts when you’re going through high levels of stress as it also increases cortisol and adrenaline.

And finally, speak with me, your mental health Naturopath, for supplement and herbal advice that can nourish the nervous system, improve your body’s resilience to stress and increase your memory. Give me a call on (03) 9879 9596 or email health@yourwellnesscentre.com.au to find out more or book in your time.

June 4, 2019/0 Comments/by Glenda Johnson

Mental Health, Naturopathy

Identifying Mental Health Drivers

Why can’t I get motivated?

Procrastination, it’s a real issue that many of us face daily as we live repetitive lives that leave us feeling lacking something.

So, what causes you to lack motivation?
Is it that you’d rather by lazy? If so, why?
Is it that you are sick of the same thing day in and day out?
Could it be something more than that? Or something you haven’t identified yet?

Brain Mental Health - Your Wellness Centre It isn’t unusual for mental health, such as depression, stress, anxiety, adrenal fatigue, chronic fatigue or underlying illness to cause you to feel this way. The important thing is to know that you are not alone, there are ways of getting past this and there can be ways to facilitate a better outlook on life.

Holistic medicine has been well known for its ability to identify and treat many facets of our health that can often be overlooked or dismissed, as the origin is not always clear.

What can you do to identify you might need help?

When was the last time you spoiled yourself and didn’t feel the need to justify it? If you can’t remember or if your answer wasn’t “last week”, then you might need some guidance.

What do you do to relax? If your answer involves TV and alcohol, perhaps it’s time to have a closer look at what else you could be doing to nourish your soul.

How easy is it for you to get irritated by small things? If you answered anything other than “I don’t”, then you might need to have a chat about why these things bother you.

Managing Stress - Your Wellness Centre Do you feel under pressure or stress more often than not? If you answered yes, then you probably need support to not only cope but to tone your nervous system so it is more resilient to the effects of stress.

Is it becoming increasingly difficult to let things go when you’re presented with a stressful situation?
If yes, you may need help to get through this.

What can holistic therapies, such as naturopathy, do to help?

Naturopathy looks at all aspects of your life; the way your body is functioning, the food you eat, how well you sleep, what you do to relax, your social network, history and family history of illness and disorders. All these details go into creating a comprehensive map of you. When analysing these details, your practitioner can find ways that fit into your lifestyle that will be sustainable to make lasting change.

If this sounds like something that could be helpful for you, contact us, your mental health Naturopath at Your Wellness Centre, (03) 9879 9596 or email health@yourwellnesscentre.com.au.

May 22, 2019/0 Comments/by Glenda Johnson

Mental Health, Naturopathy, Nutrition

Zinc: The Key Mineral – Mental Health, Immunity, Reproduction, Skin Health and more

Zinc, with all its important physiological uses, is a mineral many of us are unknowingly deficient in.

Sourced from oysters, beef, and turkey, it can also be found in trace amounts in beans, cashews, almonds, and pepitas (pumpkin seeds) to name a few, but due to the lack of zinc in the soil in Australia, it depends on where the produce is grown to how much it will contain.

Phytates in grains, legumes, and nuts can reduce its absorption, leaving many vegans and vegetarians in need of supplementation.

More than 300 enzymes utilise zinc to facilitate biological processes, such as protein and DNA synthesis, cell division, and signaling.

It is highly concentrated in the hippocampus, which controls homeostasis, so it is no wonder that it can affect so many aspects of the body.

What does Zinc do for you?

Immune function
Zinc helps activate T lymphocytes (T cells) which benefit immunity in two ways; controlling and regulating immune response and attacking infected or cancerous cells.
Treating the common cold
With its effects on immunity, it has been shown to reduce the severity and duration of colds when taken within the first 24 hours of symptoms being present.
Wound healing
By helping maintain the integrity of the skin and mucosal membranes, zinc reduces skin healing times and can reduce the recurrence of rashes, acne, and other integumentary conditions.
Antioxidants and anti-inflammation to prevent chronic disease
A well-known electron donor, zinc has the ability to reduce damage from free radicals and reduce the cascade of events leading to chronic inflammation, which is linked to many chronic diseases such as cardiovascular disease, age-related macular degeneration, Alzheimer’s, and Rheumatoid arthritis.
Reproduction
Zinc plays a key role in the male reproductive system; it is a key element of the quality of sperm and zinc status in men is ideally monitored up to 80 days prior to conception.
Diarrhoea
Zinc supplementation has been shown to be an effective treatment of diarrhoea and prevents future recurrences.
Coping with stress
During times of stress, and chronic stress states, the need for zinc increases as well as its elimination meaning the need for it in the diet or supplemented is increased.

What are some of the signs of Zinc deficiency?

With such a big role to play in so many facets of our health, it can be a difficult deficiency to identify.

Amongst some of the symptoms are:

Reduced or abnormal smell or taste
White spots or brittle nails, cracks and splits on fingertips
Poor appetite
Skin conditions; acne or eczema
Reduced or altered cognition; brain fog
Reduced mood, mild depression
Poor wound healing
Hair loss

What else can affect Zinc levels?

Other than reduced zinc consumption through dietary means, malabsorption and chronic illness such as diabetes, malignancy, liver disease, or sickle cell disease can reduce zinc levels. The consumption of alcohol in excess can lead to deficiency.

Taking prescribed diuretics increases the secretion of zinc and can aggravate zinc deficiency.

Can you have too much Zinc?

Excessive zinc can lead to toxicity, which causes adverse effects such as nausea, abdominal cramping, diarrhoea, and headaches.

Copper and iron levels may also be affected by the use of zinc supplementation or when consuming zinc-containing foods, it is recommended to consume separately from meals to reduce competition.

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If you would like to know more about whether you’re suffering from a zinc deficiency, or if zinc is the right supplement for you, and more information about dose and interaction, contact our mental health Naturopath to discuss your options, call 9879 9596 and book an appointment today!

May 21, 2019/0 Comments/by Glenda Johnson

Mental Health, Personal, Stress, Wellness

9 Steps to Supporting Mental Health

Support Mental Health and Reclaim your Life.

Do you have post-traumatic stress disorder (PTSD) or a history of trauma?
Are you experiencing depression or anxiety?
Are you suffering from fatigue, burnout, unrestful sleep, or insomnia?
Do you have brain fog or do you tire easily?
Are you losing your memory and can’t concentrate?
Have you lost your zest for life or motivation?
Have you tried numerous doctors or treatments with no lasting benefits?
If you have answered yes to some or most of these questions, it might mean that you could support any other treatment you may be receiving by including some natural supportive measures.

Why Natural Supportive Measures May be Useful

Modern processed diets, stressful lifestyle, and environmental toxins all take their toll on the brain and the body.

Unfortunately, most of us have not yet learned how to manage our energy levels and bodies properly; we use drugs, like sugar, caffeine, and alcohol to medicate and support us through the day. These behaviours are damaging to the brain.

Refined carbohydrates, not enough good fats, inadequate intake of the right nutrients, and exposure to excitotoxins like artificial sweeteners and MSG, can also play havoc with the brain.

Poor sleep and lack of social connection do compromise the sense of mental and emotional wellbeing and increase inflammation in the brain and the body.

The key insight is that the brain is an organ that’s connected to everything else happening in the body.

Mental health symptoms are a signal that these interconnected systems in the body may be out of balance, from blood sugar to gut health to thyroid function, with inflammation generally being at the root of the problem.

Lifestyle reset also becomes essential, developing good sleep and exercise routines as well as sustainable stress management practices.

Healing the brain starts with fixing the body; optimising all the inputs and removing all the influences that are damaging.

Perhaps we do not yet connect the behaviours and choices we make every day with how we feel and the impact these have on long-term health.

Once these connections are made, we can begin to change our approach to dietary and lifestyle factors.

For many the journey to recovery, may require a gradual willingness to learn, explore, and implement the knowledge. Sometimes this can be done through trial and error!
It does not have to be a difficult process, all it requires is knowledge, and support from us, the practitioners at Your Wellness Centre, and an unwavering commitment to your health, from you.

You see, the brain is adaptable and can recover and heal when given the right conditions.

In this short article, you will learn how simple diet and lifestyle changes, as well as nutritional therapy, can profoundly impact your mental health, support the body and thus improve the quality of your life.

Don’t waste another day wondering why you are experiencing these distressing symptoms.

Learn what you can do about it with these 9 strategies.

Eat real food. Real food means whole, organic, fresh, local, and unprocessed food, which honours the way our bodies have evolved to expect the food to look, taste, and feel. Such a diet naturally limits inflammatory foods, promotes nutrient density, and controls blood sugar balance. Plenty of studies shows, without a doubt, the adverse emotional, cognitive and inflammatory impact of the Western diet, marked by processed vegetable fats, sugar, preservatives, and other chemicals.
Eat lots of colourful fruits and vegetables. These colourful superfoods are loaded with brain-boosting compounds like phytonutrients. The dark, deep reds, yellows, oranges, greens, and blues mean that these foods contain powerful anti-inflammatory, detoxifying antioxidants, and energy-boosting, brain-powering molecules. Enjoy an array of colourful plant foods like blueberries and dark leafy greens including kale, swiss chard, spinach, watercress, bok-choy, and rocket (organic if possible, to avoid the harmful effects of pesticides and herbicides).
Eat good quality fat. Good quality fat is essential for the brain. In fact, 60 percent of the brain is made up of DHA – an omega-3 fat that you get from algae and fish. Embracing fat (even good saturated fats in avocados, grass-fed butter, coconut oil, and MCT oil) can heal the neural pathways and push mental clarity through the roof.
Go for slow carbs, not no carbs. Cauliflower and an ice cream fall under the “carbs” category, but you know the former is healthy and the latter isn’t. Eating whole plant foods with plenty of fiber, including small amounts of beans, non-gluten whole grains (buckwheat, rice, amaranth), nuts, and seeds, keeps toxins moving out of your body and keeps your gut bacteria replenished. A healthy gut is important for a healthy brain!
Optimise protein. We need about 30 grams of protein per meal to build muscle and to regulate blood sugar. Eat protein at every meal, including eggs, good quality protein shakes, nut butter, lean meat, and even fish for breakfast!
Stop poisons. Eliminate sugar, high-fructose corn syrup, trans-fats, food additives, and preservatives, all of which poison the brain and disrupt its biochemistry. Another big culprit is gluten. Gluten is a protein molecule found in wheat, rye, and barley. When digested, it creates compounds that can stimulate the brain and immune system in inflammatory and even mind-altering ways. With the support of a health practitioner, eliminating gluten from the diet can be easier than you think.
Beat the stress. Chronic stress has been shown to reduce the size of the brain, particularly the region called the hippocampus, responsible for recall and memory. Stress undermines the function of the thyroid gland and dysregulates blood sugar. Stress management with yoga, meditative practices, or psychotherapy, can support the healing process. You can begin with something as simple as listening to a guided meditation for several minutes a day and working up to twenty minutes twice a day for a therapeutic effect that activates the relaxation response.
Community. We are creatures of community. Those individuals, societies, and cultures who learn to take care of each other and nurture relationships with each other were more likely to survive than those who did not. In our culture, the idea of spending time taking care of each other and creating communities is becoming increasingly rare. With the breakdown of the social structures that used to provide us with a sense of connection and community, arose the profound sense of loneliness, isolation, alienation, and depression. When there is an understanding of these issues, there is something that can be done about it, including attending support groups or community events, counseling, massage booking, and seeking out hugs!
Targeted nutrient support. A high-quality multivitamin, as well as magnesium, vitamin D3, omega-3 fatty acids, probiotics, folic acid, B6, and B12, are all necessary for your brain to function optimally. Please consult a knowledgeable health practitioner at Your Wellness Centre to support you in choosing appropriate and therapeutically effective products.

Please reach out if you need more guidance and support in trying out these suggestions.

If you have tried all these strategies, yet still struggle with the symptoms, it is important to dig deeper.

It could be heavy metal toxicity, chronic gut inflammation, dysbiosis, insulin resistance, or thyroid dysfunction.

At Your Wellness Centre, we offer natural, cutting edge & evidence-based 1 on 1 consultations as well as online support for depression, anxiety, and trauma. This leads to greater calm, peace, connection, joy, and even resolution.

January 13, 2019/0 Comments/by Glenda Johnson

Anxiety, Depression, Mental Health

Mood Disorders and Depression

Last night I was quite touched when viewing the ABC’s program Changing Minds. Changing Minds was filmed in the mental health unit of the NSW Liverpool hospital and gave us insight into the struggle experienced by sufferers of some really serious mental illnesses such as Bipolar Disorder, Schizophrenia, and Depression.

Your Wellness Centre Naturopathy - Mood Disorders and Depression

A worthwhile program to have watched because mental illness is infrequently discussed bears a social stigma and does not discriminate.

Depression, Most Common Mental Illness

There is a wide range of mental illnesses the most commonly known being Depression and Anxiety which naturopaths at Your Wellness Centre provide natural treatment for. Following is a discussion of depression.

Occasional Low Moods are Normal

Whilst it is normal to feel down occasionally, there are people whose lives can become engulfed by a constant dark cloud of negative feelings and low moods. These people may also find that their mood can affect their appetite, sleeping patterns, and general health.

Many People Struggle with Low Moods

The heartbreaking news is that today, there are at least one million people in Australia that have been diagnosed with a mood disorder. The good news is that natural therapies may provide some options for you if you are struggling with low moods.

What Affects our Moods?

It seems that the world today is so much busier; many of us are working longer hours and not spending enough time looking after ourselves. Throw in financial problems and relationship issues and it’s easy to see how our emotions can become affected. However, did you know that other things such as our diet, being overweight, hormonal imbalances and even chronic pain can contribute to the spiral of sadness? These things can upset the delicate chemical balance within our brains, so it is essential to address these factors if you have mood problems. Fortunately, our clinic may bring you back into balance with a range of well-researched management programs and nutritional and herbal medicines designed to address mood disorders, and may help to resolve any driving factors.

Lifting the Dark Clouds

When it comes to helping people maintain their moods, we believe quite strongly that one shoe doesn’t fit all; this is why we manage each person individually. We use a number of well researched natural medicines that may be very effective for helping people with low moods. Here are some examples.

5-Hydroxytryptophan (5-HTP) and SAMe

5-HTP is a nutrient derived from the amino acid tryptophan. SAMe is a substance that is naturally made in our bodies. These two nutrients may be useful to support the normal functioning of our brain and nervous system. Both 5-HTP and SAMe may help to correct imbalances in your neurotransmitters or ‘brain chemicals’. This may help to improve anxiety, irritability, and that overwhelming chocolate or sweet craving that you get when you are sad!

St John’s Wort, another popular herb, has many beneficial actions for maintaining healthy moods. In fact, scientific studies have shown that it can help to regulate many of our ‘feel good’ neurotransmitters, such as serotonin and dopamine. In doing so, it may help improve mental health. Did you know that St John’s Wort can interact with some conventional medications? As your Natural Healthcare Professional, we can help determine whether St John’s Wort is suitable for your needs.

The Importance of Good Diet and Regular Exercise

Regular Exercise - Your Wellness Centre Naturopathy Melbourne As well as Natural Medicines, it is important that we look at your diet and lifestyle. Poor diet and a sedentary lifestyle can exacerbate the effect that stress and low moods have on your body. At this clinic we have a number of dietary and exercise plans that we can advise you on to help you eat well and feel better, creating a lasting change and true wellness.

Other Important Management Strategies

Other recommendations we could discuss to help you better manage your moods include the following:

Counseling: Counselling is offered by various types of mental health professionals. Counseling and therapy have proven benefits in the reduction of mood symptoms and improvement in overall mental health and attitude.

Your Wellness Centre Naturopathy Melbourne - Meditation

Relaxation techniques: There are many ways to use structured relaxation techniques to help control stress and improve physical and mental wellbeing.

Meditation: Meditation is one of the most popular techniques to achieve physical and mental relaxation.

Support systems: People with strong social support systems experience fewer physical and emotional upsets than their less-connected counterparts. Loved ones, friends, business associates, neighbours, and even pets may all be part of your support network. Developing strong social support networks can help you cope with sadness and low moods.

Life goals: Having a firm purpose in life is associated with the tendency to have less anxiety and a lower incidence of depression.

If you, or somebody you know, is feeling down, then it is a good idea to make an appointment. Your Wellness Centre may offer you real solutions to help improve your mood and overall wellbeing.

Ring 9879 9596 or contact us here.

Take the step toward a healthier you!

October 8, 2014/0 Comments/by Glenda Johnson

Mental Health, Mood

Feeling a bit Glum? It may well be the Winter Blues

Why do you feel so Sad this Winter?

If you’re asking yourself this question, you may well have a case of the “Winter Blues” or Seasonal Affective Disorder.

Many people really “feel” the cold in winter. Commonly they make comments like: “It’s been a while since it’s been this cold” and “It’s too cold to go out”.

Others seem to be feeling the effects more strongly and feel a bit down as well. If you are one of them and feel less than yourself each day, especially on these cold winter mornings, you may be suffering from the “Winter Blues” or Seasonal Affective Disorder, “SAD”.

Seasonal affective disorder (SAD) is a category of depression that can occur in particular seasons of the year. Most people notice SAD symptoms starting towards the end of Autumn and increasing during the winter months.

The “Winter Blues” or Seasonal Affective Disorder “SAD” is a well-documented phenomenon which affects thousands of people each winter. Winter has the second-highest reported cases of depression and suicide, second only to Christmas.

Sure, everyone has days in the winter when they feel sluggish or unmotivated. But if your symptoms are causing disruptions in your life, then never hesitate to reach out to a professional.

If symptoms occur for days at a time, symptoms such as major shifts in sleeping or eating, you don’t feel like seeing friends or meeting up with others (just can’t be bothered socially), or the activities that usually boost your mood don’t work, and you feel down then it’s time to pick up your phone and look for someone to help you.

Especially do this if you are using alcohol to manage symptoms or you are experiencing suicidal thoughts.
Do contact BeyondBlue or Lifeline in these extreme cases.

If not that extreme, talk to us naturopaths here at Your Wellness Centre, so we can help you make the most of winter, no matter what the weather!

Let’s see just what Seasonal Affective Disorder (SAD) is.

What are the most common symptoms of SAD?

SAD symptoms are similar to those found in a diagnosis of depression. These might include a depressed mood, decreased motivation, tearfulness or being easily saddened, and also being apathetic.

There may be feelings of hopelessness, a lack of energy, difficulty concentrating and changes in sleep with frequent oversleeping.

Other changes in behaviour include cravings for carbohydrate-rich food (comfort foods) such as bread, pasta, potato, etc, weight gain, withdrawal from social groups, isolation, constipation or other digestive symptoms. There may be subsequent weight gain because of
comfort food eating and lack of exercise.

As mentioned before there could be withdrawal from social groups and activities you normally love, and this means more isolation. This can also be accompanied by constipation or other digestive symptoms.

What causes SAD?

Researchers have yet to uncover the specific cause for SAD. We do know, however, that several factors are at play. There is the fact of less sunlight in winter. This can throw your biological clock (circadian rhythm) out and reduce levels of serotonin (a brain chemical that regulates your mood) and melatonin (a chemical which regulates sleep and mood).

Serotonin is one of the neurotransmitters for the brain. It leaves us feeling calm, happy and enthusiastic for life. Sunlight triggers the brain to release serotonin. So as the days shorten and we are exposed to less sunlight, the brain releases less serotonin leaving us apathetic and de-motivated. Coupled with decreased exercise and poor eating habits during the winter months, life is all a bit dark and gloomy.

Carbohydrate cravings can worsen throughout this time of the year due to the decreased serotonin production. Carbohydrate foods lead to a surge in serotonin leaving us feeling calmer. It also increases blood sugar giving us more energy. However, both of these increases are short-lived and lead to a sudden decrease in serotonin and blood sugar. We then find ourselves feeling tired and sleepy, craving even more sugar. The subsequent weight gain is enough to depress anyone!

What can we do to help Seasonal Affective Disorder?

The good news is there is a lot which can be done to treat SAD or better still prevent it from occurring.

Some simple adjustments to your lifestyle can go a long way in treating/preventing SAD.

Exposing yourself to full sunlight for 10 – 20 minutes each day (silly advice you may be thinking…there IS no sun and this is making me glum!) Hmm.. look out for the occasional peep of the sun through the clouds! Perhaps clear branches from the windows open the curtains wide. Look at your favourite sunny holiday photos. This can give your mind a glimpse of sunlight. 🙂 Wear your favourite bright colours and play some invigorating music in the background.
Regular exercise for 30 – 40 minutes, four to five times per week encourages the release of your bodies endorphins and lifts your mood and energy levels.
Keep warm. Being cold may make you feel more depressed, so staying warm may reduce the winter blues. Keep warm with hot drinks and hot healthy food and soups. Wear warm clothes and shoes, and aim to keep your home between 18 – 21 degrees Centigrade.
Eat healthily. A healthy diet will boost your mood, give you more energy and stop you from putting on weight over winter. Balance your craving for carbohydrates such as bread, rice, potato, pasta, cereal, with plenty of fresh fruit and vegetables. In fact, a diet that includes low glycemic vegetables and fruits, as well as a lean protein with each meal, is recommended. This will help stabilize blood sugar levels and feed the body the required amino acids for serotonin production. A diet including low glycemic vegetables and fruits as well as a lean protein with each meal. This will help stabilize blood sugar levels and feed the body the required amino acids for serotonin production.
Take up a New Hobby. Keeping your mind active with a new interest seems to ward off symptoms of SAD. It could be anything, such as painting, playing bridge, singing, crafts like knitting crocheting, dancing, joining a gym, keeping a journal, or writing a blog. The important thing is that you have something to look forward to and concentrate on.
See your friends and family. It’s been shown that socialising is good for your mental health and helps ward off the winter blues. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while. And even organise some yourself.
Seek help. If your symptoms are so bad that you feel less happy than normal, You can always see us naturopaths here At Your Wellness Centre in Ringwood that can help. We can prescribe therapeutic dosages of specific nutritional supplements which can also help to increase serotonin levels.

Also, I just must add that if each Winter you gain a few extra kilos, have decreased motivation and then when Spring arrives and the sun begins to shine you feel so much happier and more energized, you may be suffering from a dose of Seasonal Affective Disorder (SAD) unnecessarily.

If you are feeling depressed and down in these Winter months, talk to us naturopaths here at Your Wellness Centre, so we can help you make the most of winter, no matter what the weather!

For more information and to discuss further treatment options contact us at:

health@yourwellnesscentre.com.au or
Ring 03 9879 9596 so that we can promptly help you!
Book an appointment today!

February 27, 2013/0 Comments/by Glenda Johnson

Brain and Gut Connection