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Type 2 Diabetes

Type 2 diabetes has become a worldwide health problem.

It is said that 890,000 Australians and 270,000 New Zealanders. Besides this, there are thousands of people with undiagnosed diabetes.

Previously, Type 2 diabetes was mainly seen in adults over 40 years of age, but, it is now more and more common in younger people.

High Blood Sugar Levels

Diabetes is a condition related to problems with blood sugar levels (also called blood glucose levels) and insulin levels. You need to be able to convert glucose (i.e. sugar) from your food into energy.

The hormone that is needed for glucose to enter into cells is called insulin. Once in the cells glucose can give us the energy we need. Diabetic patients have problems with their insulin production, so when a diabetic patient eats sugar (even hidden sugars e.g. from sweets, bread, cakes, biscuits, cereals) it cannot be converted into energy and stays in the blood, causing high blood glucose levels.

If you have high levels of glucose in your blood for long periods of time it can lead to blindness, kidney problems, cardiovascular issues, and many other health complications.

The good news is that diabetes is avoidable if you focus on having a healthy diet and exercising regularly.

To find out if you are at risk of developing type 2 diabetes, you can yourself these questions:

• Are you overweight?
• Do you have a family history of diabetes?
• Does your daily diet contain high amounts of sugars and/or refined carbohydrates?
• Can you be more active?

Some early warning signs that may indicate your blood sugar levels could be a problem in the future include:

• Frequent sugar cravings
• 2 to 4 pm energy slump
• Constant fatigue
• Frequent urination and/or recurrent urinary tract infections.
• Trouble losing weight – especially weight around your waist.

If you answered ‘YES’ to any of these questions, or experience any of these early warning signs, speak to us today about how we can help you to prevent or manage diabetes.

Herbs and Nutrients Can Help

Natural Medicine may help with managing and preventing diabetes, by focusing on the main causes such as diet and lifestyle.

If you are at risk of developing diabetes the following herbs and nutrients may also assist.

• Cinnamon (Cinnamomum cassia) – Cinnamon a common spice used in cooking, is also a beneficial herbal medicine used to maintain normal healthy blood sugar levels by enhancing the function of the insulin made by your body.
• Korean Ginseng (Panax ginseng) – Korean Ginseng is a herb that may help to balance your blood sugar levels and boost energy production at the same time.
• Caiapo root (Ipomoea batatas) – is a white sweet potato that is traditionally used in Japanese and Brazilian medicine for the maintenance of healthy blood sugar levels.
• Hops (Humulus lupus) and Acacia (Acacia arabica) – Together these herbs may help control blood sugar levels.
• Chromium – Chromium is an important mineral that can help to regulate blood sugar levels. Having a deficiency in chromium may contribute to blood sugar problems.

Speak to us today about which herbs and nutrients may be beneficial for you.

 

Diet and Lifestyle Tips

As well as taking some of the Natural Medicines mentioned here, you can reduce your risk of developing diabetes by also implementing some dietary and lifestyle changes.

• Maintain a healthy weight. If you would like to lose some weight, ask us about the professional weight management program we offer.
• Eat small, regular meals containing protein-rich foods such as fish, lean meat, legumes, nuts, and eggs to keep your blood sugar levels stable.
• Include plenty of fresh fruit, vegetables, nuts and seeds in your daily diet.
• Avoid eating too many overly processed and sugar-containing foods – especially high carbohydrate foods like bread, cakes, biscuits, and pastries. Save these foods for special occasions only.
• Limit alcohol consumption. Aim for a moderate intake of alcohol and have at least two alcohol-free days per week.
• Include regular exercise into your lifestyle for healthy weight maintenance.

Take Control of Your Health Now!

By making some simple changes to your diet and lifestyle, and by taking the appropriate supplements, you may be able to prevent diabetes or better manage your existing diabetes.

Talk to us today to make an appointment and start to feel the health benefits!

 

Your Wellness Centre Naturopathy Melbourne

 

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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 CentreIt 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 CentreDo 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.

 

Your Wellness Centre Naturopathy Melbourne

 

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

Zinc Food - Your Wellness Centre NaturopathyZinc, 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?

  1. 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.
  2. 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.
  3. 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.
  4. Bandage Wound Healing - Your Wellness Centre NaturopathyAntioxidants 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.
  5. 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.
  6. Diarrhoea
    Zinc supplementation has been shown to be an effective treatment of diarrhoea and prevents future recurrences.
  7. 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:

  • Mood and Depression - Your Wellness Centre NaturopathyReduced 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! 

 

Your Wellness Centre Naturopathy Melbourne

 

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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 MelbourneAs 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!

 

Your Wellness Centre Naturopathy Melbourne

 

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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.

  1. Regular Exercise - Your Wellness Centre NaturopathyExposing 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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!

your wellness centre naturopathy

 

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