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, 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.

—

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

Digestion, Digestive, Digestive Health, Digestive Problems

Gut Health Quiz

Powered by

July 18, 2018/0 Comments/by Glenda Johnson

Digestion, Digestive, Digestive Health, Digestive Problems

Polyphenols and Gut Health

One of the lesser-known benefits of consuming a diet high in polyphenols is its beneficial impact on your gut bacteria.

Polyphenols help the Gut

They selectively encourage the growth of beneficial bacteria.

They are naturally occurring chemical compounds found in many of your favourite foods like blueberries and chocolate and they act like good food for your microbiome.

It contributes to good intestinal health by supporting the gut microbial balance by encouraging the production of beneficial bacteria and discouraging the growth of bad bacteria.

Benefits of Polyphenols

The portion of these foods that are beneficial to your inner health is the part that your body does not digest at all.

You see, once consumed, only about 5-10% of polyphenols are directly absorbed in the small intestine, while the rest make their way to the colon.

The undigested part of the polyphenol-rich foods that make it to the colon increases the good guys and decreases the bad guys helping create a healthy microbiome.

And with a healthy microbiome comes more energy better moods better sleep less pain happier belly and more balanced immunity.

Good health starts with the gut, so eat lots of polyphenol-rich food to keep your bugs happy and so to keep you healthy.

Foods that contain Polyphenol

wine, dark chocolate, berries, avocado, greens, fish, nuts They are found in foods such as tea, wine, chocolates, fruits, vegetables, and extra virgin olive oil, just to name a few.

You can benefit by specifically including apples, blueberries, plums, strawberries, cherries, raspberry, pomegranate, broccoli, spinach, rosemary, thyme, basil, curcumin, and other spices; dark chocolate, flaxseed meal, red wine, resveratrol containing foods, weak black tea, peppermint tea, green tea.

So worth looking into including more of these to support a healthier gut.

April 18, 2018/0 Comments/by Glenda Johnson

Naturopathy, Wellness

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

December 11, 2017/0 Comments/by Glenda Johnson

Immune System, Weight Loss

Metabolic Syndrome

What is Metabolic Syndrome?

Are you struggling to lose weight?

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

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

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

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

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

What are the Causes of Metabolic Syndrome?

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

• Sedentary lifestyle – i.e. lack of exercise

• High carbohydrate diet

• Poorly managed stress

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

• Cigarette smoking

The Good News!

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

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

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

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

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

Make Positive Changes Today!

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

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

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

July 11, 2014/0 Comments/by Glenda Johnson

Posts

The Stress of Studying: the Lasting Effects on the Body

What kind of Changes can you expect to see?

Simple Steps to help your Study less impactful on your Health