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Why Do I Keep Getting Sick All the Time?

Many say that they get sick all the time.

A question I often get asked, when clients just don’t feel well, is “Can I feel Better?”

 They also mention that they seem to catch every cough or cold going around. As well as that, they feel tired most of the time.

If you’re a bit like that and you’d like to feel better too, naturopathic treatment is the thing for you.

Generally, it’s good to think back to a time when you were at your healthiest. This reminds you of what you can be.
Then I’d ask you to pinpoint a moment in time when your health started to go downhill?  It is often after a virus or other infection.

You see, it’s not unusual for many people to not feel 100% since having a virus or other infection.

If you’re one of them and have never fully recovered, your condition may have progressed from being a short-term acute infection into a longer-term chronic health complaint.

Chronic infections can leave you feeling tired with muscular aches and pains and lowered immunity, making you more susceptible to catching every bug that goes around.

Even a sniffily nose or cough that doesn’t clear can indicate the presence of a low-grade infection.

With naturopathic care, you can take positive steps to get truly well again.

Here are some aspects we might cover:

IMMUNE SYSTEM
1. The Right Immune Support

  • It takes a strong immune system to overcome persistent infections. The following herbs and nutrients help boost immunity and support your recovery:
  • Medicinal mushrooms such as cordyceps, coriolus, reishi, and shiitake are potent immune enhancers for chronic or recurrent infections.
  • Astragalus possesses anti-viral activity and assists in the prevention and treatment of chronic infections.
  • Zinc helps reduce the severity and duration of colds and flu; however zinc deficiency can compromise immunity. Ensure you have adequate zinc levels to help your immune system fight against infection.
  • Vitamin D plays an important role in regulating the immune system. Surprisingly high numbers of adults have inadequate vitamin D levels, so have your levels checked regularly.
  •  Vitamins A, C, and E are all beneficial for supporting healthy immunity.

 

2. The Gut – Immune Connection

In order to have a healthy, thriving immune system, you need to ensure your digestive system is also healthy.

With 70% of your immune system in the gut, the microflora or friendly bacteria play an important role.

Probiotics are beneficial strains of friendly bacteria that can boost your immune system function. The strains, Lactobacillus acidophilus NCFM, Lactobacillus rhamnosus HN001, and Bifidobacterium lactis HN019 may help support healthy immunity.

 

 

3. The Journey to Wellness.

A chronic condition was once acute.

If your body is unable to successfully recover from an acute infection, it may develop into a chronic health concern that your immune system can’t get better off.

Allowing your body to heal from chronic infection can take time; the longer you have been sick, the longer you may need to get well again.

Whilst you may feel relief in the short term, persisting with herbs and nutrients can provide long-term relief from the nagging symptoms you have grown accustomed to. Remember how great it feels to be 100% healthy again!

 

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

 

Your Wellness Centre Naturopathy Melbourne

 

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Why Sleep is Important?

Even though most of us take a good night’s sleep for granted, for many this just does not happen!

The reality is that many find themselves asking questions such as “Why can’t I sleep through the night?” or they simply mention that they are struggling to sleep.

Difficulties in falling asleep or staying asleep and waking unrefreshed is a common occurrence for many.

 

Woman Sleeping On Sofa With Throw Pillows

Sleep is a biological process that is essential for life and optimal health.

Sleep plays a critical role in brain function and systemic physiology. This includes metabolism, appetite regulation, and the functioning of the immune, hormonal, and cardiovascular systems.

Research shows that adults who get fewer than seven hours of sleep experience daytime irritability, fatigue, reduced concentration, and poor memory.

Sleep deprivation not only has detrimental effects on your work life, relationships and wellbeing. but also increases the risk of ongoing health problems.

Along with these, more serious metabolic and cardiovascular health issues can start to develop when insomnia becomes chronic.

These serious conditions are hard to attribute to poor sleep, as they are insidious and develop over longer periods of time.

If you or someone you know is having trouble sleeping – it’s important to get some support.

We’ll start with a list of the short and long-term effects of poor sleep.

We then expand a bit more on how blood sugar balance and also cardiovascular health impact sleep.

Woman Sitting on Chair While Leaning on Laptop

 

Short-term Effects of Poor Sleep

  • Fatigue and sleepiness during the day
  • Increased stress reactivity
  • Increased pain sensitivity
  • Impaired judgment
  • Emotional distress and mood disorders
  • Cognitive, memory, and performance deficits. 

 

Long-term Effects of Poor Sleep (1)

  • Hypertension
  • Dyslipidemia (High blood lipids)
  • Cardiovascular disease
  • Metabolic syndrome
  • Type 2 diabetes mellitus
  • Colorectal cancer
  • Weight Gain

 

When Sleep Dips, Blood sugar rises

Even though we can’t necessarily feel it, testing and research show our blood sugar levels are hugely influenced by our sleep.

In fact, adults reporting five hours of sleep or less at night were 2.5 times more likely to have diabetes compared to those who slept the recommended seven to eight hours at night.

While the exact link between poor sleep and diabetes isn’t definitely clear.

It is suggested that sleep deprivation may lead to increased nervous system activity of the fight or flight response.

This goes on to negatively impact several hormonal pathways that govern our metabolism.

 

Sleep for a Healthy Heart

This fight or flight response is one of the main reasons why long-term sleep issues are associated with cardiovascular diseases such as high blood pressure and heart attack.

Due to the physical stress poor sleep creates, the body starts to produce higher levels of ‘stress’ hormones such as cortisol and adrenaline.

The associated side effects of this action are increases in blood pressure, heart rate, and heart contraction, increasing the risk of cardiac diseases.

This was shown in a decade-long study, demonstrating five hours of sleep or less per night resulted in a 45% increased risk of a heart attack.

Another study found that sleep loss can activate inflammatory pathways in the body that are also linked with cardiovascular disease.

 

Woman in White Brassiere and Black Panty

Weight Gain and Sleep

One of the most important impacts of sleep deprivation on health is that it can actually increase weight gain, as seen in a range of studies showing that individuals who regularly slept less than 7  hours per night were more likely to have higher average body mass indexes and develop obesity than those who slept more.

Studies showed that experimental sleep restriction was associated with increased levels of ghrelin, salt retention, and inflammatory markers as well as decreased levels of leptin and insulin sensitivity. 

There has also been a range of experimental studies which show the effects of shortened sleep duration on two important hormones, leptin and ghrelin, which regulate our metabolism and energy.

Leptin the hormone which is released from adipose tissue (fat) and promotes satiety to decrease our cravings, is decreased with sleep deprivation.

While ghrelin, the hormone released from our stomachs to increase hunger and appetite is in fact increased. In a short-term study of 10 men, 2 days of sleep restriction was associated with an 18% reduction in leptin and a 28% elevation in ghrelin.

These changes coincided with an increase in hunger and appetite, especially for high-carb and calorie-dense foods.

 

What can you do if you can’t sleep at night?

A restful and restorative night’s sleep prepares you for the day ahead. This means that reducing or avoiding the factors that find you struggling to sleep can help you sleep better.

 

Here are 9 sleep-enhancing tips:

  1. Reduce or eliminate stimulants, i.e. caffeine and sugar;
  2. Go to bed at the same time each night;
  3. Create a dark sleeping environment;
  4. Invest in a comfortable mattress and bedding;
  5. Limit alcohol consumption;
  6. Practice relaxation exercises, or read a book in bed;
  7. Reduce screen time an hour before bed, i.e. phones, computers, or TV. In the evening and use an app that inverts the screen lighting to create black backgrounds with white text;
  8. Find a meditation app that helps you relax; and
  9. Get regular exercise.

Changing your habits to sleep better can take time, particularly if you have been struggling to sleep for a long time.

 

purple flowers on brown woven basket

 

While you make changes to these habits, sleep-supporting herbs can help.

Remedies such as California poppy, Passionflower, Zizyphus, Jamaica dogwood, and Lavender can help you to fall asleep faster and sleep more soundly.

These herbs achieve their sleep-inducing effects by stimulating your body’s production of gamma-aminobutyric acid (GABA).

This is a neurotransmitter (chemical messenger) produced by your brain, GABA sends signals among your brain cells that reduce their activity. It also carries signals to other cells in your body, such as your muscles, helping them to relax.

GABA is involved in your body’s sleep cycles. With increased levels during the evening, it reduces stress, promotes calmness and relaxation, and helps ease you into sleep.

As an added bonus, unlike many pharmaceutical sleeping agents, herbal sleep remedies will not make you feel jet-lagged the next day, helping you “seize the day”!

Speak to our naturopathic practitioner at Your Wellness Centre about herbs that can help you to get a good night’s sleep.

 

Magnesium

Magnesium is valuable for countless actions in the body, including supporting healthy nervous system function.

This means you are less affected by stress; or sore, tense muscles that may be disturbing your sleep.

Magnesium levels may be low in those suffering from insomnia, so addressing this insufficiency can help improve sleep.

Our naturopath can recommend high-quality, highly absorbable forms of magnesium to help you re-establish a healthy sleep cycle.

Stops you from wondering why is sleep so important. answers the question shows you just why sleep is so important.

It also explains how ongoing sleep dysfunction can increase the risk of developing conditions such as diabetes, cardiovascular disease, and obesity.

If you are struggling to sleep then do use the supplemental and lifestyle suggestions shared above to get started.

Adopting some of these will help re-establish healthy sleep patterns. It will also have many positive effects on your long-term health.

 

Sleep Tight, Don’t Let the Bed Bugs Bite

Your Practitioner can help identify the underlying causes of disturbed sleep and offer quality natural medicines to help you overcome your sleepless nights.

Talk to our naturopath at Your Wellness Centre today about your journey to better sleep.

  

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/

https://bmjopensem.bmj.com/content/4/1/e000392#ref-16

 

 

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

 

Your Wellness Centre Naturopathy Melbourne

 

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The Stress of Studying: the Lasting Effects on the Body

Study Stress - Your Wellness Centre NaturopathyWe 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
  • Decreased Sleep - Your Wellness Centre NaturopathyPoor 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.
  • Water Therapy - Your Wellness Centre NaturopathyDrink 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.

 

Your Wellness Centre Naturopathy Melbourne

 

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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.

BRAIN HEALTH IMAGE

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

  1. 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.
  2. 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).
  3. 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. 
  4. 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!
  5. 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!
  6. 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.
  7. 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.
  8. 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!
  9. 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.

 

Your Wellness Centre Naturopathy Melbourne

 

 

 

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Holiday Season Health Tips

Travelling 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.

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

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.

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!
or

Book on Line Here

 

 

Your Wellness Centre Naturopathy Melbourne

 

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10 Symptoms of Zinc Deficiency and How to Fix it

10 Symptoms Zinc Deficiency

Colds and Flu - Your Wellness Centre Naturopathy

A symptom of zinc deficiency is recurrent colds and flu.

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

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

Zinc is Essential For Health

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

Zinc Deficiencies are common

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

A Simple Taste Test

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

What does Zinc do to the human body?

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

Which Foods contain Zinc?

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

Zinc bisglycinate For Greater Absorption

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

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

 

Your Wellness Centre Naturopathy Melbourne

 

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Magnesium Benefits and Improves Specific Health Conditions

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

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

How does Magnesium function in the body?

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

Why is Magnesium Deficiency Common?

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

3 of the Top Conditions that Benefit from Magnesium Supplementation

Stress

Managing Stress - Your Wellness Centre

Stress benefits from Magnesium

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

Heart Conditions                   

Cardiovascular Health - Your Wellness Centre

Magnesium supports heart health

Magnesium can be of great benefit in supporting cardiovascular health.

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

Cramps and Restless Legs

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

The Right Magnesium for Maximum Absorption

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

Foods high in Magnesium

Herb Kale - Your Wellness Centre

Magnesium is found in leafy greens

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

For Full Magnesium Benefits, Replenish Your Reserves of Magnesium 

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

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

Call us on 9879 9596. Get in touch now!

 

Your Wellness Centre Naturopathy Melbourne

 

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Are you Well when you are not Sick?

What Does it Mean to be ‘Well’?

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

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

Diets Fail, Lifestyle Changes Succeed

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

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

Simple Supplements to Maintain Wellness

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

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

Live Well and Laugh a Lot!

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

You Can Achieve Your Goal of Wellness

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

Contact Your Wellness Centre about getting your wellness prescription today!

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

Your Wellness Centre Naturopathy Melbourne

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Five Tips to Stay Well this Winter

Top 5 Tips for Staying Healthy This Winter

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

If you’re struggling to get the recommended two serves of fruit and five serves of veggies each day, try juicing them. We recommend making juices that consist of two-thirds vegetables and one-third fruit. A blend of carrot, beetroot, spinach, and lemon is a stress-busting combination that will boost your immune system.

Ensure your diet also includes plenty of lean meats, fish, poultry, low-fat dairy, legumes, whole grains, nuts and seeds, and use lots of herbs and spices.

2. Exercise regularly
Cardoviascular Exercise - Your Wellness CentreIt’s vital to keep your workout regimen up during winter, with a recent study showing that a moderate level of regular exercise has a long-term cumulative effect on immune response.

A recent study reported that participants who went for a brisk walk several times a week reduced the number of sick days they took by about 40 per cent.

Regular aerobic exercise, five or more days a week for more than 20 minutes a day, rises above all other lifestyle factors in lowering sick days during the winter cold season.

But don’t go overboard. Overly strenuous exercise releases the stress hormone, cortisol, in the body, which can weaken the immune system.

3. Stay connected
Socialising helps strengthen your immune system by keeping you active and reducing your stress levels, so avoid the temptation to rug up on the couch all winter.

Invite friends over for dinner or host a games night, visit local museums and art galleries, wrap up warm and go for a walk in the park with your family or plan a cinema date with your partner.

4. Get some sunshine
During the winter months, vitamin D levels fall to their lowest in most people. Make it a priority to get out into the sunshine for at least 5 minutes per day between the hours of 10-2pm. Vitamin D is essential for your immune system and can help you fight off colds and flu.

5. Sleep well
Lack of sleep can have a serious effect on your immune system, making you more vulnerable to catching colds. A study from Brazil found a lack of sleep can result in a substantial decrease in the white blood cells that help to fight infection in the body.

Create a relaxing bedtime routine, such as listening to soft music or soaking in a warm bath. Avoid watching TV or using your computer just before bedtime and turn the lights down low an hour before you turn in for the night, as it will boost the release of melatonin in the brain. (Melatonin is that natural brain chemical that comes alive when you need to sleep).

Also try to go to bed and get up at the same time every day, even on weekends.

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

 

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CANCER, The Word of Fear

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

The good news is that there is a multitude of supportive and preventative measures available that can help you transform fear into understanding and empowerment, leading to a happier, healthier state of wellbeing.

The Seed and Soil of Cancer

As far back as 1889, an English surgeon, Stephen Paget proposed the ‘seed and soil’ concept – that the spread of cancer depends on cancer cells, “the seeds”, and the environment in the body, which he called “the soil”. It can take the body many years to produce the “soil” or environment that is just right for cancer to flourish. Cancer may develop when changes occur inside the cell and when coupled with the appropriate internal environment, the cancer cell can proliferate in an uncontrolled manner.

Seed and Soil - Your Wellness Centre Naturopathy - Cancer
More than 100 years later, the “seed and soil” concept still holds true; it is both the health of individual cells and the environment in the body that may determine whether cancer may develop or not.  By taking active steps to improve our health, we have the potential to alter the environment in our bodies, reducing the risk of chronic disease and maintaining long-term health.

Prevention is Best Practice

You may be surprised to hear that genetics accounts for only 5-10% of cancers.
Research studies have shown that healthy diet and lifestyle factors have favourable effects in reducing the incidence of many cancers, challenging us to modify our diet and lifestyle for disease prevention.

The Protective Power of Herbal Medicine

The protective actions of particular herbs used in disease prevention are well documented. Key herbs can support the body’s resistance and resilience to chronic disease such as cancer. They provide anti-inflammatory, anti-carcinogenic and antioxidant actions which are all beneficial in supporting the health of our cells:

    • Green tea: Oxidative stress has been shown to damage the DNA in cells and can play a role in promoting cellular dysfunction implicated in tumour development. EGCG (epigallocatechin gallate) is found in the leaves of green tea and is a powerful antioxidant which can protect against degenerative diseases. It may also be beneficial in preventing the cellular changes seen in cancer development.
    • Turmeric - Curcuma - Cancer - Your Wellness Centre NaturopathyTurmeric: Curcumin is the active constituent of turmeric. This powerful antioxidant and anti-inflammatory herb have been widely researched for its anti-carcinogenic actions.
    • Resveratrol: Resveratrol is a phytochemical that is found in certain plants, in particular grapes. It has been shown to be an effective anti-inflammatory and inhibits the growth of a wide variety of tumour cells.
    • Yerba Maté: This herb has a long history of use as a tonic and stimulating drink in South America. It protects against oxidative damage, can promote energy production and increases antioxidant defences.

Food Can Produce or Reduce Inflammation

The typical Western diet may actually promote inflammation; high amounts of sugar and refined carbohydrates break down quickly into glucose and have been shown to induce inflammatory changes that are linked with many chronic diseases. In some susceptible people, foods such as dairy products and gluten-containing grains can trigger an inflammatory response.

Diet and Lifestyle Tips for Long-Term Health

The following diet and lifestyle recommendations can help keep your cells and your body healthy for the long-term:

  • No smoking - Cancer - Your Wellness Centre NaturopathyQuit smoking: Smoking is carcinogenic so make it a priority to quit smoking for disease prevention and anti-aging.
  • Minimise exposure to environmental toxins in the household and workplace.
  • Make stress management a priority and ensure you are getting a good night’s sleep. Ask us about our Stress Less program for support during stressful periods.
  • Obesity and inactivity have been linked to cancer, so stay active and maintain a healthy weight.
  • Get moving! Just 30 minutes of movement and exercise enhances wellbeing and can help with disease prevention.
  • Cancer cells are said to be ‘addicted’ to sugar as they are fuelled by glucose. Minimise your intake of processed, refined foods to maintain healthy blood sugar balance.
  • Eat a diet rich in fresh fruits, vegetables, and cancer preventing antioxidants.  Choose organic food where possible as it provides higher levels of protective nutrients.
  • Drink pure, filtered water preferably from glass or BPA-free bottles.

Empowered for Health

Consider cancer in a new light and accept the challenge to take responsibility for your health. Herbs and nutrients, together with a healthy diet and lifestyle may well be the ultimate tools for disease prevention.

  • References available on Request.

We can help support you during the Stress of Cancer.
Take the step toward a healthier you!
Call 9879 9596 and book an appointment today!

Your Wellness Centre Naturopathy Melbourne

 

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