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The Gut Immune System Connection: How Your Gut Health Protects You from Winter Viruses

The intricate relationship between gut health and the immune system is increasingly being seen as a key factor in protecting us from viral infections.

As winter approaches, so does the season of sniffles and sneezes. And this is when we take immune supporting supplements to protect us against colds and flu.
But did you know that your gut health might hold the key to staying healthy during these chilly months?
The connection between gut health and immunity is increasingly recognised as vital for defending against viral infections.

In this blog post, we’ll look into the fascinating world of gut microbiota and how nurturing your gut can support your immune system, playing a crucial role in shielding you from winter viruses

Understanding Gut Microbiota:

microbiome

At the core of the gut-immunity connection lies the diverse community of microorganisms that live in our digestive system – your gut microbiota.

These tiny inhabitants, including bacteria, fungi, and viruses, contribute significantly to your overall well-being. They aid in digestion, produce essental vitamins and also interact closely with your immune system to maintain a delicate balance of health.

The Gut-Immune Axis:

Imagine your gut as a bustling city, with immune cells stationed at every corner, ready to protect against invaders. This dynamic interplay between immune cells and gut microbes forms the gut-immune axis, essential for optimal immune function.

How Gut Health Influences Immunity:

So, just how exactly does gut health influence immunity?

It boils down to the diversity and composition of your gut microbiota. A rich and varied microbial community promotes a robust immune response, while disturbances in this balance can weaken immunity. Here’s how it works:

  1. Regulating Inflammation: The gut microbiota helps keep inflammation in check, preventing it from getting out of control and causing harm to the body.
  2. Training Immune Cells: Certain gut microbes educate immune cells, enabling them to distinguish between harmful and harmless substances.
    This process, known as immune education, is important for developing a good immune response to pathogens.
  3. Producing Antimicrobial Substances: Some gut microbes even produce antimicrobial substances that can directly target and eliminate harmful pathogens, including viruses.
    By improving the population of these beneficial microbes, we help our body’s natural defence mechanisms.
  4. Supporting Barrier Function: The gut lining serves as a barrier, preventing harmful substances, including viruses, from entering the bloodstream. A healthy gut microbiota helps maintain the effectiveness of this barrier, reducing the risk of viral infections.

The Role of Diet and Lifestyle:

Maintaining a healthy gut microbiota requires conscious effort and attention to lifestyle factors, especially diet.
A diet rich in fiber, fruits, vegetables, and fermented foods nourishes beneficial gut microbes, promoting diversity and resilience.
On the other hand, diets high in processed foods, sugar, and unhealthy fats can disrupt the gut microbiota, compromising immune function.

In addition to diet, other lifestyle factors, such as stress, sleep, and exercise, also influence gut health and immunity.
Chronic stress, poor sleep quality, and sedentary behaviour have been linked to dysbiosis (imbalance in gut microbiota) and impaired immune function.
This means that paying attention to stress management, adequate sleep, and regular physical activity can contribute to a healthier gut and a stronger immune system.

Practical Tips for Supporting Gut Health:

Now that we understand the importance of gut health in bolstering immunity, we’ll explore some practical tips for nurturing our gut microbiota and magnifying our defences against winter viruses:

  1. Eat a diverse range of foods: Incorporate a variety of plant-based foods into your diet to feed different types of gut microbes.
  2. Include fermented foods: Yogurt, kefir, sauerkraut, kimchi, and kombucha are excellent sources of probiotics, the beneficial bacteria that support gut health.
  3. Include fibre: Aim to consume plenty of fibre-rich foods like whole grains, legumes, fruits, and vegetables, which serve as fuel for beneficial gut bacteria.
  4. Stay hydrated: Adequate hydration is essential for maintaining optimal digestive function and supporting the growth of beneficial gut microbes.
  5. Manage stress: Adopt stress-reduction techniques such as meditation, yoga, deep breathing exercises, or spending time in nature to support a healthy gut-brain connection.
  6. Get quality sleep: Aim for 7-9 hours of quality sleep each night to support immune function and gut health.

Conclusion:

As winter approaches and viruses lurk around every corner, remember that a healthy gut is an important defence against seasonal illnesses.
By nurturing your gut microbiota through a balanced diet, lifestyle modifications, and targeted supplementation if necessary, you can bolster your immune system and arm yourself against winter viruses.
So, embrace the gut-immunity connection and let your gut be your guide to a healthier, more resilient you.

Stay well

You can book your appointment today simply by clicking here.

Alternatively, ring us at 03 9879 9596 or send us an email at health@yourwellnesscentre.com.au.

Your Wellness Centre Naturopathy Melbourne

If you are unable to make the journey, simply book for a Telehealth appointment, where we can have either a phone or video consult, depending on your preferences.

To read more about how healthy habits help the immune system, click here

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Guidelines To Eating Clean

The basic guidelines for eating clean are easy to follow and include a promise to avoid processed foods in the diet.

Refined foods have been increasing in number since the 1940s. Today’s supermarkets and grocery stores are filled with many processed options. However, eating clean will help you avoid the health risks that come with eating processed food!

Try these guidelines for eating clean:

1. Focus on whole foods in your diet.

Whole foods are items like an entire apple or piece of lettuce. They’re not processed or refined, and there is no long list of ingredients with strange names on their labels. 

  • Eating straight from a farm is the ideal way of avoiding processed foods. However, this isn’t an easy option for everyone, so there are other ways to get whole foods. 
  • Focusing on organic produce is essential. Whole foods grown without pesticides or other chemicals are the best option. Organic items are becoming more popular, so more local stores are carrying them. 
  • The goal of clean eating is to eat raw food as often as possible. Fresh bananas, ripe cherries, and green kale are preferred over muffins, pancakes, or chips. 
  • The clean eating plan replaces white flour with whole grains. You can use bran, quinoa, amaranth, and other popular grains in your cooking to create delicious meals that your family will adore. 

2. Get rid of canned and bagged items in the kitchen.

An easy way to start a clean eating diet is to remove all of the canned and bagged items in the kitchen that are not whole foods. 

  • Canned soups, vegetables, and fruits aren’t part of the clean eating plan. The cans can have Bisphenol A (BPA), a chemical capable of disrupting human hormones. 
  • Avoid packaged lunch meats and crackers because they’re usually filled with additives and chemicals. 

3. Reduce the amount of sugar in your diet.

The clean eating plan recommends reducing the sugar in your diet, but it can remain in some healthy forms. For example, fresh fruit is an acceptable food. 

  • Eliminate artificial sweeteners. Artificial sweeteners supply empty calories that aren’t part of the clean eating plan. These sweeteners include aspartame and saccharin.
  • High fructose corn syrup is another source of sugar that is not recommended. 
  • Natural sources of sugar can stay in your diet in small amounts.

4. Eat more fresh fruits and vegetables.

It’s important to experiment with new fruits and vegetables, so your diet has variety. Have you tried passion fruit with your breakfast or added kiwi to your lunch?

  • Organic and fresh items are the best choice for a clean eating plan. 

5. Eat more nuts and seeds.

Nuts and seeds are important sources of protein and other nutrients. They can give you more energy and strengthen your health. 

  • From pecans to cashews, your diet will benefit from the addition of nuts and seeds. 

6. Add healthy fats and get rid of trans fats.

Trans fats are not nutritious, and they are considered the worst category of fat.

  • Many processed foods contain trans fats. They’re common in baked goods like cookies and fried foods like French fries. Trans fats can wreak havoc on your cholesterol levels by increasing the bad cholesterol while decreasing the good one. 
  • Healthy fats such as avocado oil are better for your body. They can improve cholesterol levels and help those who have diabetes. 

7. Enjoy low-fat, organic dairy products.

It’s not easy to cut dairy for some people, and the clean eating plan allows low-fat organic products. 

  • Hormone-free dairy products are best, and many organic items will indicate this. 

8. Avoid foods with complicated ingredient names.

Many processed items have long ingredient lists filled with puzzling names. 

9. Organise your meals into five or six parts per day.

Try smaller, but more frequent, meals. 

  • This plan will help improve your metabolism while keeping you full longer. In addition, it helps avoid dangerous blood sugar spikes.  

10. Learn to mix carbohydrates, protein, and healthy fats at every meal.

The best clean eating plates have a combination of carbs, protein, and fats. This also helps you feel full and gives you energy.  

Whole foods are at the heart of the clean eating diet. It’s essential to focus on raw and fresh ingredients at every meal. 

The elimination of processed foods will help you discover new foods that are healthier. 

Your meals can be filled with a variety of fruits, vegetables, nuts, seeds, low-fat dairy, and fresh meats. Once you’ve replaced packaged and refined items with healthier options, you’ll notice a positive change in the way you feel. 

 

Read more about Eating Clean:

Clean Eating Involves 

Guideline To Clean Eating

 

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Beating Bali Belly: How to Get Your Gut Back on Track After Getting Sick on Holiday

 

How to Get Your Gut Back on Track After Getting Sick on Holiday

 Coming back from a holiday with a sore gut as your souvenir is never fun.

Infections that cause traveller’s diarrhoea can lead to chronic digestive issues if you don’t repair the damage done.

Let me explain.

Traveller’s diarrhoea is simply a form of gastroenteritis (un-affectionately known as ‘gastro’), an intestinal infection that triggers inflammation and injury in your gut.

Like other forms of gastro, it causes symptoms like abdominal pain, diarrhoea, fatigue and fever, which typically pass with the infection.

However, even in the weeks following the infection, the damage to your intestinal lining can interfere with your gut’s ability to create digestive juices (required to digest your food properly) and house healthy gut bacteria, which make up your gut microbiome (the beneficial bacteria that play an important role in gut health (discussed further here).

Together, the loss of these bugs and the injury to your gut may cause ongoing digestive discomfort, such as chronic bloating or changes to bowel habits.

If left untreated, in some people it may progress to chronic digestive disorders, such as irritable bowel syndrome (IBS) (discussed further here)..

‘Traveller’s diarrhoea is simply a form of gastroenteritis (un-affectionately known as ‘gastro’), an intestinal infection that triggers inflammation and injury in your gut.’

If this sounds like you, or someone you know, it might be time to discover the three most important strategies that can help you get your gut back on track with the help of a natural healthcare Practitioner at Your Wellness Centre, outlined below.

Step 1: Start with a Snapshot

Whether you develop chronic gut symptoms after Bali belly depends on a couple of factors.

One is how healthy your gut was, to begin with: if you started off with a lower number of beneficial bacteria, due to factors such as a low-fibre diet or frequent antibiotic use which can disturb your gut bacteria, you may be more likely to develop chronic gut issues following Bali belly.

The second is the type of bug: a super destructive bug can decimate even the healthiest microbiome to the point where knock-on issues start to arise (such as chronic bloating).

Regardless of the situation, if you’ve experienced Bali belly and don’t feel like your gut is back to normal yet, get a snapshot of your gut bacteria through microbiome testing (discussed further here).

This test allows you to assess the damage by revealing every single type of bacteria in your gut (beneficial vs less beneficial) and how they may be impacting your gut health.

his information, you and your naturopath can create a plan together to bring your gut microbiome back into balance.

Step 2: Repair and Regenerate your Gut

After surveying the state of your gut microbiome, it’s time to start repairing your gut using a combination of probiotics, nutrients and herbal extracts.

Probiotic strains including Saccharomyces cerevisiae (boulardii) (SB), Lactobacillus rhamnosus (LGG®) and Bifidobacterium animalis ssp lactis (BB-12®) have been shown to assist with the consequences of traveller’s diarrhoea by:

  • Preventing infections from escalating (blocking infectious bugs from being able to ‘stick’ to your gut lining and causing havoc);
  • Protecting your gut from tissue injury caused by gastro;
  • Restoring a good balance of beneficial gut bacteria lost to infection or treatment with antibiotics.

It’s important to note that these benefits are unique to the above types of probiotic strains; you can’t take just any old probiotic and get the same results.

As such, it’s always worth selecting probiotic strains that are supported by scientific evidence, especially when it might mean the difference between symptom recovery or relapse (discussed further here about why choosing a specific strain matters).

Similarly, nutrients, such as glutamine and zinc, in addition to herbal extracts, such as aloe vera and boswellia, can also repair the damage to your gut lining, by reducing inflammation and providing the nutritional building blocks your gut needs to heal. As such, by combining the power of probiotics, herbs and nutrients, you can help your gut return to its former glory.

‘It’s important to note that these benefits are unique to the above types of probiotic strains; you can’t take just any old probiotic and get the same results. As such, it’s always worth selecting probiotic strains that are supported by scientific evidence, especially it when it might mean the difference between symptom recovery or relapse.’

Step 3: Eat your Way to Gut Health

Eating to maintain your gut health is fundamental to your recovery process, as this helps to restore your beneficial bacteria and can promote gut healing. Start with following these simple tips:

  • Minimise your intake of inflammatory foods (e.g. alcohol or foods high in sugar), as these can make it difficult for your gut to heal;
  • Aim to eat an abundance of plants, particularly a variety of colourful vegetables, as these contain prebiotics known as polyphenols, which help feed and rebuild your good gut bacteria;
  • Limit foods that cause you bloating or discomfort, such as dairy or wheat, just for a few weeks, whilst the gut rebuilds and regains its ability to digest these foods properly.

These are just a few small ways to better your diet and get back on track after Bali’s belly, but for specific dietary advice to suit your unique needs, speak to our qualified and experienced naturopath at Your Wellness Centre.

Destination: Gut Regeneration!

Nothing can make you appreciate the value of good gut health like a bout of gastro! And with the help of a naturopath, you can score a one-way ticket back to living your life without the lingering effects of traveller’s diarrhoea.

Start by being proactive, getting a snapshot of your gut followed by taking steps to heal the gut in conjunction with a healthy diet, so you can get back to your wanderlusting adventures over at your next expedition!

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Throw Away Your White Rice and Lose Weight

Throw Away Your White Rice and Lose Weight

If you think a weight loss diet means giving up carbs, think again. The secret to losing weight is to eat the right kinds of carbohydrates. Throw away the white rice and start making smarter choices.

 

Understanding Carbohydrates

carbs on a plate

1. Learn the definition of carbohydrates.

Along with protein and fat, carbohydrates are a major component of your diet. These sugars, starches, and fibers are an easily accessible source of energy for your body and brain.

2. Understand refined carbohydrates.

White rice and white bread are the results of grinding and processing that strips away fiber. Nutrients may get added back in, but the original whole foods are still superior.

3. Cut back on simple carbohydrates.

Most simple and refined carbohydrates add up to a lot of empty calories, and your body absorbs them very quickly. When you eat white rice or regular cookies, your blood sugar rises and then you wind up hungry again.

4. Switch to complex carbohydrates.

Complex carbohydrates like brown rice and broccoli are healthier. They’re more filling, they have fiber, and they contain other important nutrients.

5. Know how much you need.

Aim to get about 40 to 60 percent of your daily calories from carbohydrates with an emphasis on the complex version. Your doctor or nutritionist can advise you on your individual needs.

 

Making Smarter Carbohydrate Choices

good carbohydrates

1. Fill half your plate with vegetables and fruits.

Make it a habit to get your recommended 5 to 13 servings a day. Most vegetables and fruits provide lots of vitamins, minerals, and fiber with very few calories.

2. Eat more beans and legumes.

Beans are a great source of carbohydrates as well as lean protein. Sit down to a bowl of chili or grab a breakfast burrito.

3. Substitute whole grains.

Bread, rice, and cereal add to the pleasure of dining. Sprinkle whole wheat croutons on your salad. Start the day with a bowl of high-fiber cereal, like steel-cut oats.

4. Read labels carefully.

Food companies know that consumers like to see language that sounds healthy, so ensure the advertising lives up to the ingredients. Look for whole grains as the first ingredient. Check how many grams of sugar there are in a serving.

Check the menu. Most restaurants are likely to serve refined carbohydrates because they cost less and they’re more familiar. Look for places that give you the option of brown rice or whole-wheat pizza crust. Otherwise, you can adjust the rest of your meals to compensate.

Get enough fiber. Fiber is good for your waistline and your heart. Individual needs vary by age, but a good rule of thumb is to look for at least 1 gram of fiber per 5 to 10 grams of carbohydrate. Excellent sources include raspberries, artichokes, and split peas.

 

Other Eating Tips

1. Drink plenty of water. Staying hydrated will help you to feel full on fewer calories. Carry a steel water bottle around with you.

2. Add in healthy fats and lean protein. Olive oil and tofu are two sound choices for fat and protein. Get about 30% of your calories from each category.

3. Watch portion sizes. Even the best foods require portion control. Measure or learn to estimate how much you’re dishing out. For example, three ounces of fish is about as big as a deck of cards. For a half cup of vegetables, picture a racquetball.

4. Eat mindfully. Sit down and chew slowly. Pay attention to the flavor and texture of your food. You’ll be more likely to notice when you’re full and avoid overeating.

 

Carbohydrates are an essential and delicious part of any diet. Go ahead and eat bread as long as you make it whole wheat.

 

Read more:

How to Burn Fat with Ketosis

Weight Loss Recipes

 

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

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15 Tips to Prevent Holiday Weight Gain

Firstly, you may be asking “Why is this necessary?”

Well, apparently the average weight gain during the holidays is 0.37 kg for a lean person and more than 2.3 kg for an overweight individual. It has been found that people rarely lose this weight the following year. This means that in just 5 years one could gain 2 to 12 kg just by overindulging during the holidays!

While making healthy choices during the festive season can be challenging, try these tips to feel healthy and keep holiday weight gain down.

goal setting

Start With Your Mindset

1. Make a goal to work toward. Whether you want to lose or maintain your weight, or just feel healthy and vital throughout the holidays, keeping this in mind will influence healthy choices.
Need help with your goal? Refer to our post on motivation.

2. Take the focus off the food. The holidays are ultimately about spending quality time with family and friends. Make people your focus by starting up conversations at holiday events, helping the host, and even approaching lonely-looking guests for a chat.

 

meal plan

Prepare For Events

3. Go in with a plan. Decide how much you’re going to eat ahead of time (for example, one plate of food and one dessert). Stick to the plan.

4. Bring a healthy plate. Contributing something wholesome to the spread will give you and other guests a healthy choice.

5. Don’t fast. Don’t try to ‘save’ your calories for the event by not eating during the day; being hungry may trigger overeating.
Instead, eating a healthy snack just before the event may help you moderate your intake.

 

healthy meal

Ideas for eating at Parties

6. Keep food in proportion. Fill half your plate with vegetables, a quarter with grains, bread or potatoes, and a quarter with meat or other protein sources (e.g. beans, nuts).
This will give you a balanced meal that is likely to be lower in calories.

7. Step away from the buffet. Standing at the buffet table may inspire overeating. Instead, serve yourself and walk away.

8. Slow down your eating. Taking the time to chew each mouthful properly will allow you to both savor and properly digest your food.
Doing this helps prevent both overeating and indigestion. Putting your fork down between each bite is a good idea to assist this.
Keep in mind, it can take as long as 20 minutes for the body to register that you’re full, so take a break before you go in for seconds.

9. Choose deliciously. Choose only the dessert(s) that really appeal to you, the one that’s rare or unusual. Leave everything else that’s common and readily available.

 

avoid binge drinking

Avoid Binge Drinking

10. Keep alcohol serves under four. 
According to the NHMRC Australian Alcohol Guidelines, drinking more than four standard drinks per night is classified as binge drinking.
That is equal to two restaurant servings of wine or two and a half full-strength cans of beer.
Avoiding binge drinking helps prevent hangovers, nausea, and vomiting, as well as overeating calorie-dense junk foods.

11. Alternate with water. A glass of water between each drink helps keep you hydrated, reducing the risk of a hangover. This also slows your alcohol intake, giving your liver more time to process it.

12. Eat before you start. A  meal slows the absorption of alcohol, helping your liver cope.

 

stay active

Stay Active

13. Exercise in the morning. Get a session in before work or other activities like Christmas shopping and events take over your day!

14. Schedule it in. Booking in your workouts as necessary activities will help you stick to them. Add them to your calendar and set reminders for yourself.

15. Have an active Christmas. Incorporate some exercise into your family Christmas ‘do’, whether that’s backyard cricket, footy, or a family walk.

 

By using the tips above you can look forward to a festive season feeling healthy and vital, and most importantly, preventing dreaded weight gain!


For tailored assistance with weight loss or maintenance over this festive season, Click here to talk to our Naturopath today.

You may want to read more:

Holiday Season Health Tips

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15 Ways To Help Lose Weight Faster

A few calories contain a lot of energy, so it takes time. However, there is plenty you can do to move the process along. Adopt a few, small habits and your weight loss can and will be accelerated! Here are 15 ways to help you lose weight faster.

Try these 15 ways to help you lose weight faster…

person holding clear glass cup with half-filled water

1. Stick to no-calorie beverages.

It’s easier to drink a lot of calories than to eat them. Sugary drinks can add a lot of calories in a hurry. The same goes for your morning latte. Water is the best option.

bowl of vegetable salads

2. Eat more fibre.

Fibre can fill you up, stabilize blood sugar levels, and keep you regular.

3. Eat more unprocessed foods.

If you only eat meat, vegetables, fruit, and grains, it’s easy to eat enough to maintain a heavy bodyweight. It’s the man-made foods like pasta, bread, cookies, ice cream, and cheese that usually create an issue.

4. Make vegetables the main course of every meal.

Vegetables are packed with vitamins and minerals, and most have few calories.

5. Track your diet.

Use a diet-tracking app or software to keep track of the foods you eat.

Orange Cat Sleeping on White Bed

6. Get enough sleep.

Those that sleep less than 6 hours tend to have a higher percentage of body fat. Your body doesn’t operate optimally without enough sleep.

 

silhouette of three women running on grey concrete road

7. Take a morning walk.

Take a tour of your neighborhood or hop on the treadmill. A 20-minute walk can do wonders if done regularly.

8. Move more.

Find ways to add more steps to your day. Park further from the door when you go to work or to the store. Use the stairs instead of the elevator or escalator.

9. Use interval training.

Taking a long walk is great, but it’s even better if you add in a few sprints. Long, easy workouts can burn more calories during the workout, but intense exercise burns calories for hours.

10. Weigh yourself each week.

Keep a spreadsheet of your weight as well as bust, waist, and hip measurements. When you measure these, the changes you see will keep you motivated.

11. Have an appetizer.

Carrots, celery sticks, and salad are good examples. Fill up a little on healthy food before the main course.

person holding babys hand

12. Get a weight loss partner.

You’ll stick to your diet and exercise program better if you have a partner to keep you accountable.

13. Eat mindfully.

Pay attention to your food. Notice the taste, the texture, and focus on the sensation of eating. 

woman holding fork in front table

14. Eat slower.

Chew your food completely.
Drink a full glass of water with dinner. Count to five between bites. Do whatever is necessary to slow down and you’ll eat less.

15. Be careful when eating out.

It’s easier to throw caution to the wind while dining at your favourite restaurant.
Eating at home gives you more control over the situation.


Being successful when losing weight is a steady process.
As well as that, some diets seem to work faster than others. 
However, in our experience, you can lose between 7 and 10 kg in 5 weeks using one of the Weight Loss Programs we run at our clinic.

The 15 ways to help you lose weight faster are some tips to keep in mind not only while losing weight, but when you’re keeping it off as well.
So do keep these in mind when you are after a faster weight loss result!

 

Read more about losing weight:

Weight Loss Recipes

Naturopathy and your Lifestyle

Weight Loss Challenge

 

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

 

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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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All About the Alkaline Diet

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

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

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

Your Wellness Centre Naturopathy - Alkaline DietIt is becoming more popular, thanks to the advent of the green morning smoothie using popularised blending gadgets showing the alkaline ingredients used and its ease of preparation.

Those making these blends report that this gives them a great start to the day.

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

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

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

It means that the balance of alkaline to acid foods should be eaten at all meals throughout the day.

Adopting the 80:20 principle gives the amount of alkaline to acid foods we need at each meal.

Simply looking at your plate, just less than a quarter of it should be occupied by acid foods while just more than three-quarters of the plate should have alkaline foods.

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

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

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

 

Your Wellness Centre Naturopathy Melbourne

 

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Good Quality Fish Oil

Do you need a Good Quality Fish Oil

How do you know if you need good quality fish oil? If you suffer from painful or inflammatory conditions such as arthritis, have cardiovascular disease, dry skin or perhaps you find that your brain is less sharp – these may be signs that you have an increased requirement for fish oils. However, the truth is, that almost everyone can benefit from taking fish oils on a regular basis. Fish oil is a source of omega-3 essential fatty acids. These good fats are vital for the human body to function well. Each and every cell in the body needs these healthy fats to function at its best.

Fish Oil for Life

Good quality Fish Oil - Your Wellness Centre Naturopathy MelbourneFish oil is important for us at all different stages of life – during childhood, adulthood and even into old age. Fish oils rich in essential fatty acids are important to enhance general health, as well as supporting cardiovascular and metabolic health, promoting healthy brain development and cognition, reducing inflammation and supporting healthy mood. Just like the cars we drive, our body also needs to be a well-oiled machine for it to function optimally.

Fish for Thought

A high-quality fish oil supplement is the ideal source of omega-3 essential fatty acids. However, not all fish oils will provide the same benefits. The active constituents in fish oil, known as EPA and DHA, are used in varying therapeutic amounts for different health concerns. Your Practitioner has a range of fish oils with varying concentrations of EPA and DHA to help with particular health conditions. For example, a fish oil containing 1 g of DHA with 209 mg EPA is the ideal ratio to support normal healthy brain development and function; whereas fish oil with 1.9 g of EPA and 930 mg of DHA may assist in relieving the pain and inflammation of arthritis and help maintain cardiovascular health.

Kids Need Fish Too

Kids can be fussy when it comes to eating fish, but why deprive them of the benefits of a good quality fish oil that help to support brain development, cognition, and learning? Research has shown that 1 g of DHA per day can be a great investment in your child’s education, behaviour and general health. Give your children the best start in life with the benefits of fish oil.

Purity Is Paramount

When taking a fish oil, it is important to ascertain whether it is of a high quality and purity for optimal health benefits. Large fish can contain environmental pollutants, such as heavy metals and pesticides, which may accumulate in the body from repeated ingestion and may contribute to health complaints. The fish oils prescribed by your Practitioner minimise contamination by using only small pelagic fish. Being small in size, these fish do not accumulate the same levels of environmental toxins that the much larger fish tend to store over their lifespan.

Practitioner recommended fish oils undergo a process called molecular distillation to remove impurities, pesticides, and insecticides so that the purity of the fish oils exceed the Australian standards. This ensures you are provided with a high quality and pure fish oil that will contribute to your health and wellness.

Quality Is Never an Accident

Like all other oils, a good quality fish oil can become oxidised or rancid when exposed to heat, air or light. Oxidised fish oils not only taste and smell bad, but also have limited health benefits and in some cases, can even be harmful. Fish oils recommended by your Practitioner are manufactured using nitrogen flushing to produce formulas that are fresh and protected from oxidation. Ansidine and peroxide are indicators of the level of oxidation of the fish oil, or how fresh it is. Ensure the fish oil you are taking is fresh and pure by choosing a fish oil of the highest quality with the lowest ansidine and peroxide values.

Sustainable Sourcing

Good Quality Fish Oil Anchovy - Your Wellness Centre Naturopathy MelbourneSustainable fishing is an important aspect to consider in our modern world. The good quality fish oil that your Practitioner recommends are certified by Friends of the Sea, an independent organisation that tests and certifies products made with ingredients sourced using sustainable fishing practices that minimise environmental impact. These fish oils also use small fish, primarily anchovies and sardines which are sourced from oceans near South America and Africa using eco fishing and sustainable practices. This means you can receive not only a purer fish oil, but also protect our planet.

Become Friends with Fish Oil

There are many benefits that a high quality and highly concentrated fish oil supplement can bring to the health and wellness of you and your family. Concentrated fish oil formulas can be easier to take, more affordable and provide great therapeutic effects. Each fish oil product your Practitioner prescribes is high strength and contains the correct dose of omega-3 needed to provide you with the most therapeutic result possible and value for money. Your Wellness Centre Practitioners can recommend the most appropriate supplement for you, to ensure you are provided with a high quality, therapeutic and pure fish oil to suit your individual needs.

Ask us today what fish oil can best help to support your health.

Ring Your Wellness Centre on 9879 9596 and talk to us today about how you can get the most from your fish oil.

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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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