John Feltham

Blog

Ayurvedic medicine is so much more than just a holistic practice. This thousands of years-old medicine is recognised by the World health Organisation (WHO), and practised by over 300,000 doctors around the world. According to ayurvedic medicine principles, balance is everything - and it can be achieved by harmonising the three core aspects of our being. 🌬 Vata is all about the energy of movement - if you're Vata dominant you may be thin, feel cold often, have dry skin, or experience racing thoughts. An imbalance in your Vata can result in anxiety, fear, and digestive issues like constipation. 🔥 Pitta is linked to fire and is thought to control the endocrine, metabolic, and digestive systems - people who are predominantly Pitta can have a medium build, feel cold often, and have acne-prone skin. They tend to be busy, high-achieving, and always on the move. An imbalance in Pitta can lead to anger, overexertion and burnout, and skin irritation and rashes. 🌊 Kapha is associated with earth and water. This stabilising energy is thought to supply water to the body and maintain the immune system. Someone who is Kapha dominant is calm, grounded, and forgiving. But an imbalance in Kapha can lead to jealousy, sluggishness, and weight gain. Here’s our favourite ways to introduce Ayurveda into your life: Maharishi Ayurveda offers a range of products to support your health holistically. Herbal teas, spices and skincare products nurture your wellbeing through a natural healing and preventative approach. Swap your morning coffee for Raja’s Cup: The master physicians of Maharishi Ayurveda have created the most wonderful caffeine-free alternative to boost your mornings. Made entirely of Ayurvedic herbs including Ashwagandha for a rich, roasted coffee flavour, Raja’s Cup is the only coffee substitute you’ll ever need. Every drop of this magic mix is infused with the best components to elevate your health and eliminate free radicals. You can buy your own Raja’s Cup here. Restore, Calm, or Invigorate with Ayurvedic Teas: Maharishi Ayurveda teas are designed to heal your body while you sip and relax your mind for a moment of calm. The specially formulated tea blends contain herbs well traditionally used to help balance body and mind. Do you feel restless, fatigued, constipated or having trouble sleeping? These signs of Vata imbalance can be eased by sipping the Calming tea throughout the day. This delicious blend of miraculous herbs can be taken hot or cold. If you find yourself feeling unusually frustrated, impatient, irritated or overly critical there may be a Pitta Imbalance driving your symptoms! The Cooling Tea may be all you need to find feelings of calm. How about those moments where you feel an unusual sense of complacency or dullness, or when your skin is unusually oily, digestion is slow, or you’re oversleeping? This Kapha imbalance can be alleviated by the Stimulating Tea. Here at Integrative Wellness we know life can be challenging so Maharishi Teas are a must-have to keep us grounded and well! Try them for yourself and share your thoughts with us! Make the most of your toothpaste: You brush your teeth everyday, but did you know gut health starts with good oral health? Herbs can work wonders to keep your gums healthy whilst preventing bad bacteria to travel to your digestive system. Ayurdent Toothpaste is a natural toothpaste that does so much more than simply clean your teeth; made from a blend of 20 ancient herbs, this toothpaste kills bacteria, cleanses toxins, aids membranes, and restores your teeth and gums. Try the benefits of Maharish Auyervda with a special 10% discount, during February. *Use the code Ayurveda at checkout. *while stocks last!

Ayurvedic medicine is so much more than just a holistic practice. This thousands of years-old medicine is recognised by the World health Organisation (WHO),  and practised by over 300,000 doctors around the world. 
 
According to ayurvedic medicine principles, balance is everything - and it can be achieved by harmonising the three core aspects of our being. 
 
🌬 Vata is all about the energy of movement - if you're Vata dominant you may be thin, feel cold often, have dry skin, or experience racing thoughts. An imbalance in your Vata can result in anxiety, fear, and digestive issues like constipation.
 
🔥 Pitta is linked to fire and is thought to control the endocrine, metabolic, and digestive systems - people who are predominantly Pitta can have a medium build, feel cold often, and have acne-prone skin. They tend to be busy, high-achieving, and always on the move. An imbalance in Pitta can lead to anger, overexertion and burnout, and skin irritation and rashes. 
 
🌊 Kapha is associated with earth and water. This stabilising energy is thought to supply water to the body and maintain the immune system. Someone who is Kapha dominant is calm, grounded, and forgiving. But an imbalance in Kapha can lead to jealousy, sluggishness, and weight gain. 
 
Here’s our favourite ways to introduce Ayurveda into your life:
 
Maharishi Ayurveda offers a range of products to support your health holistically. 
 
Herbal teas, spices and skincare products nurture your wellbeing through a natural healing and preventative approach. 
 
Swap your morning coffee for Raja’s Cup:
The master physicians of Maharishi Ayurveda have created the most wonderful caffeine-free alternative to boost your mornings. Made entirely of Ayurvedic herbs including Ashwagandha for a rich, roasted coffee flavour, Raja’s Cup is the only coffee substitute you’ll ever need.
Every drop of this magic mix is infused with the best components to elevate your health and eliminate free radicals. 
 
You can buy your own Raja’s Cup <a href="https://www.integrativewellness.net.au/products/maharishi-ayurveda-rajas-cup-powder?_pos=1&amp;_sid=30a4ad540&amp;_ss=r" title="Raja's Cup">here</a>. 
 
Restore, Calm, or Invigorate with Ayurvedic Teas:
Maharishi Ayurveda teas are designed to heal your body while you sip and relax your mind for a moment of calm. 
The specially formulated tea blends contain herbs well traditionally  used to help balance body and mind. 
 
<div style="text-align: left;"><a href="https://www.integrativewellness.net.au/products/maharishi-ayurveda-organic-vata-tea?_pos=11&amp;_sid=b6cf926ab&amp;_ss=r" target="_blank" title="Maharishi vata tea" rel="noopener noreferrer"><img src="https://cdn.shopify.com/s/files/1/0360/4001/6012/files/DB6D82E6-60A1-469D-A455-740EA8E0CD92_160x160.jpg?v=1644218107" style="float: left;" width="160x160" height="160x160"></a></div>
<meta charset="UTF-8">
 
Do you feel restless, fatigued, constipated or having trouble sleeping? These signs of Vata imbalance can be eased by sipping the <a href="https://www.integrativewellness.net.au/products/maharishi-ayurveda-organic-vata-tea?_pos=9&amp;_sid=772cc2b31&amp;_ss=r" title="Vata Calming Tea">Calming tea</a> throughout the day. This delicious blend of miraculous herbs can be taken hot or cold. 
 
 
 
<div style="text-align: left;"><a href="https://www.integrativewellness.net.au/products/maharishi-ayurveda-organic-pitta-tea?_pos=10&amp;_sid=772cc2b31&amp;_ss=r" title="Pitta Cooling Tea"><img src="https://cdn.shopify.com/s/files/1/0360/4001/6012/files/E7EF9525-A3B3-4CF0-9405-F6656BDFCE38_160x160.jpg?v=1644218241" style="float: left;" width="160x160" height="160x160"></a></div>
<a href="https://www.integrativewellness.net.au/products/maharishi-ayurveda-organic-pitta-tea?_pos=10&amp;_sid=772cc2b31&amp;_ss=r" title="Pitta Cooling Tea"> </a>
 
 If you find yourself feeling unusually frustrated, impatient, irritated or overly critical there may be a Pitta Imbalance driving your symptoms! The <a href="https://www.integrativewellness.net.au/products/maharishi-ayurveda-organic-pitta-tea?_pos=10&amp;_sid=772cc2b31&amp;_ss=r" title="Pitta Cooling Tea">Cooling Tea</a> may be all you need to find feelings of calm. 
 
 
 
<div style="text-align: left;"><a href="https://www.integrativewellness.net.au/products/maharishi-ayurveda-organic-kapha-tea?_pos=12&amp;_sid=b6cf926ab&amp;_ss=r" title="Maharishi Kapha Tea"><img src="https://cdn.shopify.com/s/files/1/0360/4001/6012/files/F7008E2B-9273-41D1-ABA5-3B7517DDBC4B_160x160.jpg?v=1644218388" style="float: left;" width="160x160" height="160x160"></a></div>
<meta charset="UTF-8">
 
How about those moments where you feel an unusual sense of complacency or dullness, or when your skin is unusually oily, digestion is slow, or you’re oversleeping?
This Kapha imbalance can be alleviated by the <a href="https://www.integrativewellness.net.au/products/maharishi-ayurveda-organic-kapha-tea?_pos=11&amp;_sid=772cc2b31&amp;_ss=r" title="Kapha Stimulating Tea">Stimulating Tea</a>.
 
 
Here at Integrative Wellness we know life can be challenging so Maharishi Teas are a must-have to keep us grounded and well! 
 
Try them for yourself and share your thoughts with us!
 
Make the most of your toothpaste:
 
You brush your teeth everyday, but did you know gut health starts with good oral health? 
 
Herbs can work wonders to keep your gums healthy whilst preventing bad bacteria to travel to your digestive system. 
 
 
<div style="text-align: left;"><a href="https://www.integrativewellness.net.au/products/maharishi-ayurveda-ayurdent-toothpaste-classic-75ml?_pos=1&amp;_sid=2eb6e7576&amp;_ss=r" title="Maharishi Ayurveda Ayurdent Toothpaste "><img src="https://cdn.shopify.com/s/files/1/0360/4001/6012/files/AE22A46E-DF94-4D3C-A928-777C5303817D_240x240.jpg?v=1644218638" style="float: left;" width="240x240" height="240x240"></a></div>
<a href="https://www.integrativewellness.net.au/products/maharishi-ayurveda-ayurdent-toothpaste-classic-75ml?_pos=1&amp;_sid=2eb6e7576&amp;_ss=r" title="Maharishi Ayurveda Ayurdent Toothpaste "> Ayurdent Toothpaste</a> is a natural toothpaste that does so much more than simply clean your teeth; made from a blend of 20 ancient herbs, this toothpaste kills bacteria, cleanses toxins, aids membranes, and restores your teeth and gums.
 
 
Try the benefits of Maharish Auyervda with a special 10% discount, during February.
*Use the code Ayurveda at checkout. *while stocks last!

Could Ayurveda be the key to health, happiness and a long life?

Many of us will experience fatigue or low energy now and then. While we all have short stints where we burn the candle at both ends, or have a few late nights in a row, low energy over an extended period of time may be an indication your adrenals need support. Sustainable energy is the result of having a balanced diet, restorative sleep, and good resilience to stress. If you are finding it difficult to concentrate or to relax, and your energy slumps around 3pm, it may be time to assess the underlying causes, and create healthier habits. Here are some simple tips to get you started: 🤼‍♀️ Exercising for energy When your energy is low, exercise is likely the last thing on your mind. Although it may seem counter-intuitive, the right type of exercise can actually help improve your energy levels. Try restorative exercises like yoga or a walk in nature. Aim for 30min three times a week and see how you go! 🧘🏽‍♀️ Stress less (easier said than done, I know) The “fight or flight” is our natural response to stress, however when activated for a long time it takes a toll on our bodies, leading to constant fatigue and increasing our chances of chronic diseases and hormonal imbalances. Research shows that mindfulness and techniques such as diaphragmatic breathing are very effective to bring back our state of “calm”. 🍊 Nourish your adrenals The never ending demands of work, family, and life commitments can overtax our adrenals, thus reducing its ability to produce enough cortisol to meet our body’s demand. You've probably heard of adrenal fatigue and now may be wondering if it may be the source of your constant exhaustion. If you feel like you are running on an empty tank, start nourishing your adrenals with a varied diet, rich in citrus fruits, colourful vegetables, good-quality protein and healthy fats. And don’t skip meals! If you’ve been struggling with your energy levels and feeling less zesty than usual please consider making an appointment to see your healthcare professional. Long-term exhaustion is often more serious than just being tired, and it is important to address the underlying causes. If you would like to know how can help you regain your energy and vitality, click here to book a consultation!

Many of us will experience fatigue or low energy now and then. While we all have short stints where we burn the candle at both ends, or have a few late nights in a row, low energy over an extended period of time may be an indication your adrenals need support.
Sustainable energy is the result of having a balanced diet, restorative sleep, and good resilience to stress. If you are finding it difficult to concentrate or to relax, and your energy slumps around 3pm, it may be time to assess the underlying causes, and create healthier habits.
Here are some simple tips to get you started:
🤼‍♀️ Exercising for energy
When your energy is low, exercise is likely the last thing on your mind. Although it may seem counter-intuitive, the right type of exercise can actually help improve your energy levels. Try restorative exercises like yoga or a walk in nature. Aim for 30min three times a week and see how you go!
🧘🏽‍♀️ Stress less (easier said than done, I know)
The “fight or flight” is our natural response to stress, however when activated for a long time it takes a toll on our bodies, leading to constant fatigue and increasing our chances of chronic diseases and hormonal imbalances. Research shows that mindfulness and techniques such as diaphragmatic breathing are very effective to bring back our state of “calm”.
🍊 Nourish your adrenals
The never ending demands of work, family, and life commitments can overtax our adrenals, thus reducing its ability to produce enough cortisol to meet our body’s demand. You've probably heard of adrenal fatigue and now may be wondering if it may be the source of your constant exhaustion. If you feel like you are running on an empty tank, start nourishing your adrenals with a varied diet, rich in citrus fruits, colourful vegetables, good-quality protein and healthy fats. And don’t skip meals!
If you’ve been struggling with your energy levels and feeling less zesty than usual please consider making an appointment to see your healthcare professional. Long-term exhaustion is often more serious than just being tired, and it is important to address the underlying causes.
<a href="https://integrativewellness.us1.list-manage.com/track/click?u=ef31f76caeb51b1974f3a8dc9&amp;id=1afff9bef7&amp;e=f15333ebc0">If you would like to know how can help you regain your energy and vitality, click here to book a consultation!</a>
 
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Top tips to restore your vitality

Collagen makes up almost 30% of the protein in our bodies, especially in the connective tissue - skin, tendons, ligaments and blood vessels. To give you an idea of just how important collagen is, here’s where the body uses it most: Skin: 75% Tendons: 65-80% Ligaments: 70% Cartilage: 50% Bone Mass 20% But, what is collagen? Collagen is a general term for structural proteins which hold the tissues together, providing strength and stability to the entire body. Thanks to collagen, our blood vessels can expand and contract, our joints are flexible, and our skin looks plump and elastic. It sounds amazing right? But, as we get older our ability to produce collagen decreases. Researchers suggest that we begin to lose about 1% of our collagen each year from our late 20s onwards, with this rate increasing faster the older we get. This decrease in collagen means our connective tissues lose strength and stability, our bones and joints become weaker, and lines and wrinkles start to appear. And factors like sunlight exposure, smoking, pollution, alcohol, and nutrient deficiency can accelerate this process. The good news: Collagen Peptides have shown to help reverse or at least delay this process when taken as part of a healthy and balanced diet. Here are some of the benefits of Collagen intake: Improved skin’s hydration, elasticity, and plumpness. Visibly reducing the appearance of fine lines and wrinkles. Reduced appearance of cellulitis: In a study of women ages 24-50 with moderate cellulite, compared to placebo, 2.5g of collagen peptides taken daily for 6 months resulted in a statistically significant decrease in the degree of cellulite and skin waviness Bone mineral density BMD improvements especially in the neck and spine, contributing to a reduced fracture rate, accelerated fracture healing, reduced bone loss and improved bone density in the long term. Over 20 studies involving over 3000 people have proven the health benefits of collagen in joints, cartilage, ligaments and bones. These results were achieved using the collagen peptides below: For joints, Fortigel®. Proven to activate the growth of new cartilage by stimulating chondrocytes, leading to a reduction in joint discomfort. For skin, Verisol®. Shown to upregulate the synthesis of collagen, elastin and glycosaminoglycans in the dermal layer of facial skin, resulting in reduced wrinkles, increased hydration and improved cellulite appearance by increasing dermal thickness and elasticity For bones, Fortibone®. Stimulates osteoblast and osteoclast activity leading to an increase in the synthesis of bone components such as collagen. Studies show with regular intake of Fortibone positive changes in bone mass density. When searching for collagen supplements, quality is key. Therefore, choosing a well-researched product means you are more likely to get results. As always, please remember that supplements should be taken as part of a healthy and balanced diet and lifestyle, and under the care of a qualified healthcare professional. And if you have questions, please contact us or leave a comment :-) With love 💕 Simone O Feltham References: https://www.webmd.com/skin-problems-and-treatments/news/20191212/collagen-supplements-what-the-research-shows https://www.designsforhealth.com.au/hydrolysed-collagen-proteins-make-a-comeback/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/

Collagen makes up almost 30% of the protein in our bodies, especially in the connective tissue - skin, tendons, ligaments and blood vessels.
To give you an idea of just how important collagen is, here’s where the body uses it most: 
<ul>
<li style="font-weight: 400;">Skin: 75%</li>
<li style="font-weight: 400;">Tendons: 65-80%</li>
<li style="font-weight: 400;">Ligaments: 70%</li>
<li style="font-weight: 400;">Cartilage: 50%</li>
<li style="font-weight: 400;">Bone Mass 20% </li>
</ul>
But, what is collagen? 
Collagen is a general term for structural proteins which hold the tissues together, providing strength and stability to the entire body. 
Thanks to collagen, our blood vessels can expand and contract, our joints are flexible, and our skin looks plump and elastic. It sounds amazing right? 
But, as we get older our ability to produce collagen decreases. 
Researchers suggest that we begin to lose about 1% of our collagen each year from our late 20s onwards, with this rate increasing faster the older we get. 
This decrease in collagen means our connective tissues lose strength and stability, our bones and joints become weaker, and lines and wrinkles start to appear. And factors like sunlight exposure, smoking, pollution, alcohol, and nutrient deficiency can accelerate this process.
The good news: Collagen Peptides have shown to help reverse or at least delay this process when taken as part of a healthy and balanced diet.
Here are some of the benefits of Collagen intake: 
<ul>
<li style="font-weight: 400;">Improved skin’s hydration, elasticity, and plumpness. Visibly reducing the appearance of fine lines and wrinkles. </li>
<li style="font-weight: 400;">Reduced appearance of cellulitis: In a study of women ages 24-50 with moderate cellulite, compared to placebo, 2.5g of collagen peptides taken daily for 6 months resulted in a statistically significant decrease in the degree of cellulite and skin waviness</li>
<li style="font-weight: 400;">
Bone mineral density BMD improvements especially in the neck and spine, contributing to a reduced fracture rate, accelerated fracture healing, reduced bone loss and improved bone density in the long term.
</li>
<li style="font-weight: 400;">Over 20 studies involving over 3000 people have proven the health benefits of collagen in joints, cartilage, ligaments and bones.</li>
</ul>
These results were achieved using the collagen peptides below: 
For joints, Fortigel®. Proven to activate the growth of new cartilage by stimulating chondrocytes, leading to a reduction in joint discomfort.
For skin, Verisol®. Shown to upregulate the synthesis of collagen, elastin and glycosaminoglycans in the dermal layer of facial skin, resulting in reduced wrinkles, increased hydration and improved cellulite appearance by increasing dermal thickness and elasticity
For bones, Fortibone®. Stimulates osteoblast and osteoclast activity leading to an increase in the synthesis of bone components such as collagen. Studies show with regular intake of Fortibone positive changes in bone mass density. 
When searching for <a href="https://www.integrativewellness.net.au/search?type=product%2Carticle%2Cpage&amp;q=collagen">collagen supplements</a>, quality is key. Therefore, choosing a well-researched product means you are more likely to get results. 
As always, please remember that supplements should be taken as part of a healthy and balanced diet and lifestyle, and under the care of a qualified healthcare professional.
And if you have questions, please contact us or leave a comment :-)
With love 💕
Simone O Feltham
 
References: 
<a href="https://www.webmd.com/skin-problems-and-treatments/news/20191212/collagen-supplements-what-the-research-shows">https://www.webmd.com/skin-problems-and-treatments/news/20191212/collagen-supplements-what-the-research-shows</a>
<a href="https://www.designsforhealth.com.au/hydrolysed-collagen-proteins-make-a-comeback/">https://www.designsforhealth.com.au/hydrolysed-collagen-proteins-make-a-comeback/</a>
<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/</a>

Collagen - All you need to know!

Today, I am writing about something very close to my heart. For those who know me, my love for Nature is evident - in my consulting room, my veggie garden, or in the little jungle I call home. They also know my beloved pet Blondie is everything to me. We work and play together, and we have also faced many challenges along the way - 3 countries, 4 states, 5 cities, and counting. As I sit here typing these words, a sense of immense relief and gratitude fills my heart. Less than one month ago, I thought I would lose her forever. Now, witnessing her resilience and courage, I am reminded of how important it is to have faith. To trust our own body, knowing it has an inherent ability to heal. And to heal, we need love and connection. Most pet owners will agree that our fur friends bring us happiness and joy. But, they also give us so much more! Having a pet comes with some powerful health benefits: Caring for an animal can help relieve depression and anxiety. It can reduce loneliness. Playing with a dog or cat can elevate levels of serotonin and dopamine, making you feel calm and relaxed. Having a pet encourages you to exercise and play, which in turn improve your cardiovascular health. I personally believe pets teach us LOVE, through their absolute dedication and devotion towards their families. They teach us forgiveness and understanding. They evolved (more than us humans!) to observe and read our emotions, and they respond to them in a more humane way than us, without judgement or expectations. They are simply there for us. I feel truly blessed and privileged to be given more time with my "Little One", and considering that each month of their lives counts for almost one year of ours, they also teach us to be present. Make each day count and have more fun! Spend more time outdoors, in nature. Adopt a pet. Foster an animal in need. Or simply pet a dog, or a cat, or any other animal (humans included!) But, most importantly, remember that pets are family! Allow yourself to learn from them, to share unconditional love and care for them because the reality is - you are getting so much more in return! With love, always Simone

Today, I am writing about something very close to my heart.
For those who know me, my love for Nature is evident - in my consulting room, my veggie garden, or in the little jungle I call home.
They also know my beloved pet Blondie is everything to me. 
We work and play together, and we have also faced many challenges along the way - 3 countries, 4 states, 5 cities, and counting. 
As I sit here typing these words, a sense of immense relief and gratitude fills my heart. Less than one month ago, I thought I would lose her forever.
Now, witnessing her resilience and courage, I am reminded of how important it is to have faith. To trust our own body, knowing it has an inherent ability to heal. 
And to heal, we need love and connection.
Most pet owners will agree that our fur friends bring us happiness and joy. But, they also give us so much more!
Having a pet comes with some powerful health benefits: 
<ul>
<li>Caring for an animal can help relieve depression and anxiety. It can reduce loneliness.</li>
<li>Playing with a dog or cat can elevate levels of serotonin and dopamine, making you feel calm and relaxed.</li>
<li>Having a pet encourages you to exercise and play, which in turn improve your cardiovascular health.</li>
</ul>
I personally believe pets teach us LOVE, through their absolute dedication and devotion towards their families.
They teach us forgiveness and understanding. 
They evolved (more than us humans!) to observe and read our emotions, and they respond to them in a more humane way than us, without judgement or expectations. They are simply there for us.
I feel truly blessed and privileged to be given more time with my "Little One", and considering that each month of their lives counts for almost one year of ours, they also teach us to be present.
Make each day count and have more fun!
Spend more time outdoors, in nature.
<a href="https://secondchanceanimalrescue.com.au/adopt-a-pet/" target="_blank" title="Scar Animal Rescue" rel="noopener noreferrer" style="color: #436e19;">Adopt a pet.</a>
<a href="https://www.awlqld.com.au/awlq-animals/foster-a-pet/" title="Animal Welfare League Queensland " style="color: #48741d;">Foster an animal</a> in need.
Or simply pet a dog, or a cat, or any other animal (humans included!)
But, most importantly, remember that pets are family!
Allow yourself to learn from them, to share unconditional love and care for them because the reality is - you are getting so much more in return!
With love, always
Simone

Pets are family 💕

Have you ever been to the doctors seeking some relief to your debilitating symptoms, just to hear “PMS is normal, all women have it.”Then, you felt resigned to the fact that you were doomed to experience pain, cramping, heavy bleeding, and not feeling quite yourself for about a week each month? Trust me, you are not alone. I’ve been there too! Until I started learning everything I could about the menstrual cycles, about the beautiful web and flow of our reproductive hormones, which makes us so unique and special. Instead of dreading my periods, I started to cherish it. Knowing it was giving me an indication of my emotional and physical state. Even better, I learned how to support my health so I could experience pain-free cycles and beautiful skin. So, just read on to know exactly what Premenstrual Syndrome (PMS) is, and how to reduce its symptoms naturally. PMS refers to the symptoms we experience in the lead up to, and during, our period. Symptoms can include bloating, acne, anxiety, fatigue, irritability, food cravings, an increased appetite and many more. Often caused by alterations or imbalances of the circulating oestrogen and progesterone during our monthly cycle, mostly in the luteal phase (after ovulation). But since the body works as an orchestra where the endocrine system is the maestro, there are other factors involved in the development of symptoms: stress, nutritional deficiency, mood, physical activity, etc. To better understand which hormones may be contributing to these symptoms, PMS is subdivided in four classes: PMS-A (Anxiety) Mostly caused by an excess of oestrogen and/or progesterone insufficiency, often due to poor liver function, excess endogenous or exogenous hormones (OCP), imbalance diet, chronic stress. Typical symptoms include: insomnia, irritability, heart palpitations, stress-induced sweating PMS-C (Carbohydrate craving) Mostly caused by blood sugar dysregulation and low thyroid function. Symptoms include: sugar cravings especially before menses, increased appetite, headache, hypoglycemia, palpitations, intolerance to heat PMS-D (Depression) Often caused by an imbalance in oestrogen/progesterone ratios or low progesterone. Symptoms include: low mood, depression, crying, feelings of hopelessness, fatigue,insomnia, apathy, low libido PMS-H (Hyperhydration) Once again, oestrogen may play a part, leading to increased aldosterone in the late luteal phase of the cycle. If stress is present, this may contribute to aggravated symptoms due to increased cortisol. Symptoms: water retention, weight gain, bloating, breast tenderness and/or swelling, nipple sensitivity. You may be thinking “what if I experience all of those symptoms?”. That seems to be the case for many of us, nonetheless, trying to understand which symptoms are more predominant can assist in balancing your cycles sooner. And there are many things you can do to balance your hormones and reduce your PMS naturally: Adopt a low GI/GL diet and encourage regular small meals to stabilise blood sugar levels while eliminating sugar and refined carbohydrates, especially if you crave sugar leading up to your menses. This can be challenging at first, that is why adding nuts and seeds to your diet can help as they reduce cravings Eliminate all stimulants: caffeine: coffee, tea (black, oolong, green), chocolate and other caffeine-containing beverages) as they increase cortisol production and deplete your adrenal glands Increase your intake of protein as they are required for neurotransmitter production and hormone-signalling Increase fibre and vegetable consumption, especially brassica family to assist with clearance of endogenous oestrogen Include some restorative exercise to your weekly routine. Multiple studies have now confirmed that yoga is more effective at relieving the symptoms of PMS and period pain than painkillers! Aim to have 8 hours of deep, restorative sleep as during your sleep your liver is at work to clear excess hormones and other toxins from your body Although those suggestions may be simple, adopting them for at least three consecutive cycles may help reduce your symptoms significantly. And if you have taken the oral contraceptive pill for a long period or have a poor diet, it is also important to address these possible nutrient deficiencies: B Vitamins These water-soluble vitamins are directly involved in energy production, carbohydrate metabolims, liver detoxification processes and more. Vit B6 has been found to improve PMS symptoms, modulate neurotransmitter production. studies showed an improvement in feelings of depression associated with PMS, particularly that associated with high oestrogen/progesterone oral contraceptive pill use. Vitamin B6 is a fantastic mood-booster, supporting the production of serotonin, a hormone which helps to improve some of the symptoms of PMS. Vitamin B6 also plays an important role in detoxifying excess amounts of oestrogen, progesterone and testosterone. Vitamin B9 and B12: folate and B12 work synergistically in all chemical reactions. They are involved in growth, development, energy release from food and in the activity of serotonin and other neurotransmitters and cell membrane stability, thus they may influence PMS via these pathways. Calcium - research has shown calcium helps reduce early fatigability, changes in appetite, and depression in women with PMS compared with the placebo group. Essential Fatty Acids (EFAs): due to their anti-inflammatory action, EFAs can assist in reducing pain associated with PMS when taken consistently for at least three months. Iron: required for energy, deficiency in this important nutrient may compound symptoms such as fatigue or depression associated with PMS. Magnesium: research has shown that a combination of magnesium and vitamin B6 can useful for reducing anxiety-related premenstrual symptoms (nervous tension, mood swings, irritability or anxiety). Zinc: an essential cofactor for more than 200 enzymes, Zinc is important for the metabolism of neurotransmitters like dopamine, and prostaglandins, which are involved in inflammatory processes. Acne and skin disturbances associated with the menstrual period may also improve with zinc. Remember, although experiencing a mild discomfort before your menses is normal, if your PMS is affecting your well being or impacting the quality of your life, seek help from a qualified healthcare professional. Leave us a comment! Share!

Have you ever been to the doctors seeking some relief to your debilitating symptoms, just to hear “PMS is normal, all women have it.”Then, you felt resigned to the fact that you were doomed to experience pain, cramping, heavy bleeding, and not feeling quite yourself for about a week each month?
Trust me, you are not alone. I’ve been there too! 
Until I started learning everything I could about the menstrual cycles, about the beautiful web and flow of our reproductive hormones, which makes us so unique and special.
Instead of dreading my periods, I started to cherish it. Knowing it was giving me an indication of my emotional and physical state.
Even better, I learned how to support my health so I could experience pain-free cycles and beautiful skin.
So, just read on to know exactly what Premenstrual Syndrome (PMS) is, and how to reduce its symptoms naturally. 
PMS refers to the symptoms we experience in the lead up to, and during, our period. Symptoms can include bloating, acne, anxiety, fatigue, irritability, food cravings, an increased appetite and many more. Often caused by alterations or imbalances of the circulating oestrogen and progesterone during our monthly cycle, mostly in the luteal phase (after ovulation). 
But since the body works as an orchestra where the endocrine system is the maestro, there are other factors involved in the development of symptoms: stress, nutritional deficiency, mood, physical activity, etc.
To better understand which hormones may be contributing to these symptoms, PMS is subdivided in four classes:
PMS-A (Anxiety)
Mostly caused by an excess of oestrogen and/or progesterone insufficiency, often due to poor liver function, excess endogenous or exogenous hormones (OCP), imbalance diet, chronic stress. 
Typical symptoms include: insomnia, irritability, heart palpitations, stress-induced sweating
PMS-C (Carbohydrate craving)
Mostly caused by blood sugar dysregulation and low thyroid function.
Symptoms include: sugar cravings especially before menses, increased appetite, headache, hypoglycemia, palpitations, intolerance to heat
PMS-D (Depression)
Often caused by an imbalance in oestrogen/progesterone ratios or low progesterone. Symptoms include: low mood, depression, crying, feelings of hopelessness, fatigue,insomnia, apathy, low libido
PMS-H (Hyperhydration)
Once again, oestrogen may play a part, leading to increased aldosterone in the late luteal phase of the cycle. If stress is present, this may contribute to aggravated symptoms due to increased cortisol.
Symptoms: water retention, weight gain, bloating, breast tenderness and/or swelling, nipple sensitivity.
You may be thinking “what if I experience all of those symptoms?”.
That seems to be the case for many of us, nonetheless, trying to understand which symptoms are more predominant can assist in balancing your cycles sooner. 
And there are many things you can do to balance your hormones and reduce your PMS naturally: 
<ol>
<li style="font-weight: 400;">Adopt a low GI/GL diet and encourage regular small meals to stabilise blood sugar levels while eliminating sugar and refined carbohydrates, especially if you crave sugar leading up to your menses. This can be challenging at first, that is why adding nuts and seeds to your diet can help as they reduce cravings</li>
<li style="font-weight: 400;">Eliminate all stimulants: caffeine: coffee, tea (black, oolong, green), chocolate and other caffeine-containing beverages) as they increase cortisol production and deplete your adrenal glands</li>
<li style="font-weight: 400;">Increase your intake of protein as they are required for neurotransmitter production and hormone-signalling</li>
<li style="font-weight: 400;">Increase fibre and vegetable consumption, especially brassica family to assist with clearance of endogenous oestrogen </li>
<li style="font-weight: 400;">Include some restorative exercise to your weekly routine. Multiple studies have now confirmed that yoga is more effective at relieving the symptoms of PMS and period pain than painkillers!</li>
<li style="font-weight: 400;">Aim to have 8 hours of deep, restorative sleep as during your sleep your liver is at work to clear excess hormones and other toxins from your body</li>
</ol>
Although those suggestions may be simple, adopting them for at least three consecutive cycles may help reduce your symptoms significantly.
And if you have taken the oral contraceptive pill for a long period or have a poor diet, it is also important to address these possible nutrient deficiencies: 
<ul>
<li style="font-weight: 400;">B Vitamins</li>
</ul>
These water-soluble vitamins are directly involved in energy production, carbohydrate metabolims, liver detoxification processes and more.
<ul>
<li style="font-weight: 400;">Vit B6 has been found to improve PMS symptoms, modulate neurotransmitter production.</li>
</ul>
studies showed an improvement in feelings of depression associated with PMS, particularly that associated with high oestrogen/progesterone oral contraceptive pill use. 
Vitamin B6 is a fantastic mood-booster, supporting the production of serotonin, a hormone which helps to improve some of the symptoms of PMS. Vitamin B6 also plays an important role in detoxifying excess amounts of oestrogen, progesterone and testosterone.
<ul>
<li style="font-weight: 400;">Vitamin B9 and B12: folate and B12 work synergistically in all chemical reactions.</li>
</ul>
They are involved in growth, development, energy release from food and in the activity of serotonin and other neurotransmitters  and cell membrane stability, thus they may influence PMS via these pathways.
<ul>
<li style="font-weight: 400;">Calcium - research has shown calcium helps reduce early fatigability, changes in appetite, and depression in women with PMS compared with the placebo group.</li>
</ul>
<ul>
<li style="font-weight: 400;">Essential Fatty Acids (EFAs):  due to their anti-inflammatory action, EFAs can assist in reducing pain associated with PMS when taken consistently for at least three months.</li>
</ul>
<ul>
<li style="font-weight: 400;">Iron: required for energy, deficiency in this important nutrient may compound symptoms such as fatigue or depression associated with PMS.</li>
</ul>
<ul>
<li style="font-weight: 400;">Magnesium: research has shown that a combination of magnesium and vitamin B6 can useful for reducing anxiety-related premenstrual symptoms (nervous tension, mood swings, irritability or anxiety).</li>
</ul>
<ul>
<li style="font-weight: 400;">Zinc: an essential cofactor for more than 200 enzymes, Zinc is important for the metabolism of neurotransmitters like dopamine, and prostaglandins, which are involved in inflammatory processes. Acne and skin disturbances associated with the menstrual period may also improve with zinc.</li>
</ul>
Remember, although experiencing a mild discomfort before your menses is normal, if your PMS is affecting your well being or impacting the quality of your life, seek help from a qualified healthcare professional.
Leave us a comment! 
Share!

All you need to know about PMS, and how to treat it naturally

Have you noticed how "gut health" seem to be the talk of town nowadays? Well, there is a good reason for that! Did you know: More than 80% of serotonin (the ”happy” hormone) is produced in our gut Around 70% of the cells responsible for maintaining us healthy actually live in our gut, where they help modulate our immune system Research shows that bacteria in your gut can send signals to your brain, influencing your mood and even the foods you crave When it comes having a healthy gut, which in turn means you will also have a beautiful skin, bountiful energy and blossoming health, researchers say the greater the variety of good bacteria in your gut (aka gut microbiota) the better. This is because these bacteria help you digest and absorb your food more efficiently whereas an imbalance in your gut microbiota (known as dysbiosis) can lead to symptoms like bloating, flatulence, and allergies As you can see, having a healthy gut is essential for you health and well-being. So, now, let’s check the 7 easy steps you can take to improve your gut health: Step 1: Clean your pantry Are you eating any processed or fast foods, gluten, dairy, refined sugar, and white flour containing foods such as biscuits, cakes and pastry? Those foods that are harmful to your gut bacteria. They cause damage to your gut lining whilst being overall nutritionally poor. Removing those foods from your diet can make a huge difference to your health! Step 2: Create new eating habits As you start to eat clean, you will notice that it is important to plan your meals ahead otherwise you will end up falling into your old habits as soon as your fridge is empty. Add fresh vegetables to your shopping list. You can pre wash and cut them so they are ready for a salad when you feel hungry. Start loving legumes! Things like chickpeas, lentils, and beans are a rich source of protein as well as a source of prebiotics - your gut bacteria's most loved food! Think fibre: whole grains, leafy vegetables, fruits. Fibre keeps you regular, removes toxins from your body and helps soothe your gut lining. Gradually increase them to avoid bloating and wind, and drink plenty of water. Step 3: Call in the army Since we now know that we have more bacterial cells than human cells in our bodies, it is very important to make sure we are housing the good ones! The best way to do that is by adding fermented foods to our diet: yogurt, sauerkraut, kefir, kombucha, tofu and tempeh are all good sources of beneficial bacteria. Look also for probiotic supplements containing Lactobacillus plantarum, Bifidobacterium lactis, or Lactobacillus acidophilus, as those have been found to help balance our microbiota. Step 4: Feel good about being healthy Changing habits can be challenging, so it is important to honor your health and remind yourself that what you eat impacts how you feel and look. By starting each day with a healthy breakfast you set the tone for a bright day ahead! Eat a high protein/high fibre breakfast. It could be porridge, a coconut chia pudding or even a smoothie. Eat plenty of fresh fruit and vegetables, protein from white meats, eggs and fish, as well as good fats from avocados, seeds and nuts. Eating well is an act of self-love and self-care. Surely enough your body will feel it! Step 5: Practice mindful eating The way you eat is just as important as what you eat. Good digestion relies on you being relaxed and chewing your food properly. But the benefits go beyond your gut. Mindful eating also helps reduce anxiety and weight gain. Try to be fully present when eating - that means no phones or TV. Observe your body sensations while you eat, noticing all the tastes and textures. Visualise the benefits that food can bring to your body. Step 6: Be active Exercising helps strengthen all your muscles, including your belly. It also helps to move your meals along, towards your bowels where it gets absorbed and then eliminated. According to the Gastroenterological Society of Australia, exercising has also been shown to reduce problems such as heartburn, flatulence, stomach cramps and constipation. Step 7: Sleep like a Goddess Ever wondered why sleeping is so important? It is during our slumber that most of our repairing & regulation mechanisms take place. This is because during our sleep, the parasympathetic system, which regulates things like mood, immunity, reproduction, and digestion, becomes fully active. To get the most out of your slumber time, try to sleep on your left side as researchers found that this promotes better digestion, thanks to the gravity moving waste towards the descending colon and from there, out of your body in the morning — just like clock work! Now that you know how what you feed your body impacts your health and wellbeing, make sure you are not just eating but nourishing yourself through good nutrition, good thoughts, good friends, and good sleep! And if you need support and guidance in your healing journey, we are here for you! Click here to book an appointment, or contact us to find more. References https://www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/ https://gut.bmj.com/content/67/5/847 https://www.ecowatch.com/how-good-gut-health-can-boost-your-immune-system-1882013643.html https://www.sciencedaily.com/releases/2019/09/190906092809.htm https://www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet https://positivepsychology.com/mindful-eating-exercises/ https://www.theactivetimes.com/fitness/nutrition/how-exercise-helps-digestive-health https://www.healthline.com/health/healthy-sleep/sleep-effects-digestion#side-sleeping https://www.healthline.com/health/healthy-sleep/sleep-effects-digestion#takeaway

Have you noticed how "gut health" seem to be the talk of town nowadays? 
Well, there is a good reason for that! Did you know:
<ul>
<li>More than 80% of serotonin (the ”happy” hormone) is produced in our gut</li>
</ul>
<ul>
<li>Around 70% of the cells responsible for maintaining us healthy actually live in our gut, where they help modulate our immune system</li>
</ul>
<ul>
<li>Research shows that bacteria in your gut can send signals to your brain, influencing your mood and even the foods you crave</li>
</ul>
When it comes having a healthy gut, which in turn means you will also have a beautiful skin, bountiful energy and blossoming health, researchers say the greater the variety of good bacteria in your gut (aka gut microbiota) the better. This is because these bacteria help you digest and absorb your food more efficiently whereas an imbalance in your gut microbiota (known as dysbiosis) can lead to symptoms like bloating, flatulence, and allergies 
<ul></ul>
<ul></ul>
As you can see, having a healthy gut is essential for you health and well-being. So, now, let’s check the 7 easy steps you can take to improve your gut health:
<h4>Step 1: Clean your pantry</h4>
Are you eating any processed or fast foods, gluten, dairy, refined sugar, and white flour containing foods such as biscuits, cakes and pastry? 
Those foods that are harmful to your gut bacteria. They cause damage to your gut lining whilst being overall nutritionally poor. 
Removing those foods from your diet can make a huge difference to your health!
<h4>Step 2: Create new eating habits</h4>
As you start to eat clean, you will notice that it is important to plan your meals ahead otherwise you will end up falling into your old habits as soon as your fridge is empty.
Add fresh vegetables to your shopping list. You can pre wash and cut them so they are ready for a salad when you feel hungry. 
Start loving legumes! Things like chickpeas, lentils, and beans are a rich source of protein as well as a source of prebiotics - your gut bacteria's most loved food!
Think fibre: whole grains, leafy vegetables, fruits. Fibre keeps you regular, removes toxins from your body and helps soothe your gut lining. Gradually increase them to avoid bloating and wind, and drink plenty of water. 
<h4>Step 3: Call in the army </h4>
Since we now know that we have more bacterial cells than human cells in our bodies, it is very important to make sure we are housing the good ones! 
The best way to do that is by adding fermented foods to our diet: yogurt, sauerkraut, kefir, kombucha, tofu and tempeh are all good sources of beneficial bacteria. 
Look also for probiotic supplements containing Lactobacillus plantarum, Bifidobacterium lactis, or Lactobacillus acidophilus, as those have been found to help balance our microbiota.
<h4>Step 4: Feel good about being healthy</h4>
Changing habits can be challenging, so it is important to honor your health and remind yourself that what you eat impacts how you feel and look.  
By starting each day with a healthy breakfast you set the tone for a bright day ahead! 
Eat a high protein/high fibre breakfast. It could be porridge, a coconut chia pudding or even a smoothie.
Eat plenty of fresh fruit and vegetables, protein from white meats, eggs and fish, as well as good fats from avocados, seeds and nuts. 
Eating well is an act of self-love and self-care. Surely enough your body will feel it!
<h4>Step 5: Practice mindful eating</h4>
The way you eat is just as important as what you eat. 
Good digestion relies on you being relaxed and chewing your food properly. But the benefits go beyond your gut. Mindful eating also helps reduce anxiety and weight gain. 
Try to be fully present when eating - that means no phones or TV. Observe your body sensations while you eat, noticing all the tastes and textures. Visualise the benefits that food can bring to your body. 
<h4>Step 6: Be active</h4>
Exercising helps strengthen all your muscles, including your belly. It also helps to move your meals along, towards your bowels where it gets absorbed and then eliminated. 
According to the Gastroenterological Society of Australia, exercising has also been shown to reduce problems such as heartburn, flatulence, stomach cramps and constipation. 
<h4>Step 7: Sleep like a Goddess</h4>
Ever wondered why sleeping is so important? It is during our slumber that most of our repairing &amp; regulation mechanisms take place. This is because during our sleep, the parasympathetic system, which regulates things like mood, immunity, reproduction, and digestion, becomes fully active. 
To get the most out of your slumber time, try to sleep on your left side as researchers found that this promotes better digestion, thanks to the gravity moving waste towards the descending colon and from there, out of your body in the morning — just like clock work!
Now that you know how what you feed your body impacts your health and wellbeing, make sure you are not just eating but nourishing yourself through good nutrition, good thoughts, good friends, and good sleep!
And if you need support and guidance in your healing journey, we are here for you!
Click here to <a href="https://www.integrativewellness.net.au/collections/naturopathic-services-1">book an appointment</a>, or <a href="https://www.integrativewellness.net.au/pages/contact-us">contact us</a> to find more.
 References <a href="https://www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet" style="color: #444444; text-decoration: underline;">https://www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/" style="color: #444444; text-decoration: underline;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/</a> <a href="https://gut.bmj.com/content/67/5/847" style="color: #444444; text-decoration: underline;">https://gut.bmj.com/content/67/5/847</a> <a href="https://www.ecowatch.com/how-good-gut-health-can-boost-your-immune-system-1882013643.html" style="color: #444444; text-decoration: underline;">https://www.ecowatch.com/how-good-gut-health-can-boost-your-immune-system-1882013643.html</a> <a href="https://www.sciencedaily.com/releases/2019/09/190906092809.htm" style="color: #444444; text-decoration: underline;">https://www.sciencedaily.com/releases/2019/09/190906092809.htm</a> <a href="https://www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet" style="color: #444444; text-decoration: underline;">https://www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet</a> <a href="https://positivepsychology.com/mindful-eating-exercises/" style="color: #444444; text-decoration: underline;">https://positivepsychology.com/mindful-eating-exercises/</a> <a href="https://www.theactivetimes.com/fitness/nutrition/how-exercise-helps-digestive-health" style="color: #444444; text-decoration: underline;">https://www.theactivetimes.com/fitness/nutrition/how-exercise-helps-digestive-health</a> <a href="https://www.healthline.com/health/healthy-sleep/sleep-effects-digestion#side-sleeping" style="color: #444444; text-decoration: underline;">https://www.healthline.com/health/healthy-sleep/sleep-effects-digestion#side-sleeping</a> <a href="https://www.healthline.com/health/healthy-sleep/sleep-effects-digestion#takeaway" style="color: #444444; text-decoration: underline;">https://www.healthline.com/health/healthy-sleep/sleep-effects-digestion#takeaway</a>

7 Steps to improve your gut health

Easy ways to help ease your PMS

Winter is here! And with the colder days, it becomes even more important to keep our immune system strong so our bodies are resilient and better able to cope with the chill mornings and rainy days. Have you ever wondered why some people seem invincibly healthy while others catch every passing flu? One may say it is genetics but in fact, there are many things you can do to support your immunity: Eat a rainbow diet During winter, we naturally crave comfort foods and carbohydrate-loaded meals, but if you stick to eating two serves of fruits and five serves of vegetables each day, this will ensure your body is getting all the vitamins it needs to perform at its best. Fruits and vegetables are highly nutritious, packed with vitamins, minerals, antioxidants and phytonutrients - all required for the proper functioning of the immune system. Make a hearty soup every week using winter vegetables: sweet potatoes, pumpkins, broccolis, kale and silver-beets are some of my favourites! Eat organic and seasonal produce whenever possible to ensure you are not consuming pesticide residues. Power your protein intake Protein is a very important nutrient, however many people are at risk of not consuming enough protein, especially vegetarians and vegans. On average, a woman needs about 46g of protein per day or 0.75g/kg, and these requirements may increase depending on activity level or age. When it comes to immunity, the body uses the protein from the diet to create other specific proteins, which will be used to perform many body functions, including working as chemical messengers to warn cells when a virus or bacteria is present; or as antibodies, latching onto pathogens to remove them from our system. Try adding more legumes and whole grains to your diet this winter and aim for one good source of protein with each meal. Take a good vitamin C supplement Vitamin C is the immune system best friend! This is thanks to its antioxidant properties and its ability to recycle and regenerate other important vitamins, like vitamins A and E. Those powerful antioxidants help fight damaging free-radicals, which are associated with ageing and disease. Vitamin C increases our ability to resist infections whilst reducing healing time. It also helps maintain our skin's integrity which stop pathogens from entering our bodies while at the same time keeping our skin looking healthier and youthful (Yay!). Since the body cannot produce Vitamin C, it is important to eat plenty of citrus fruits, orange-coloured vegetables and leafy greens daily. Taking a good Vitamin C supplement can also help keep your immune system strong throughout winter or when feeling tired and run-down. Go Nuts for nuts! (and seeds) Seeds and nuts are rich in protein, healthy fats, fibre, and minerals such as magnesium, potassium, calcium, plant iron and zinc. They also contain vitamins B1,B2, B3 and vitamin E - a natural antioxidant. Our levels of these micronutrients can influence various parameters of our immune system, including antibody responses, cell-mediated immunity, and natural killer (NK) cell activity. Since the body needs these micronutrients on daily basis, having about 30g of nuts and seeds daily is the best way to ensure you are meeting your daily requirements. Eat more fermented foods The inner and outer surfaces of the body (such as the skin and the mucus membranes) are the first barrier against pathogens (viruses, bacteria, toxins), but our gut microbiota (the bacteria in your gut) also plays an important part in fighting disease and modulating our immune response. Having a healthy gut microbiome improves overall health, and when balanced, the good bacteria in your gut makes up about 70% of your immune system cells. If you experience symptoms like bloating, allergies or abdominal discomfort, gradually increasing your intake of fermented foods, pre and probiotics can help ease your symptoms whilst also boosting your immunity. Try adding these foods to your daily diet: coconut yogurt, kefir, kombucha, apple cider vinegar, sauerkraut, tempeh and miso. Also consider a good multi-strain probiotic to help rebalance your gut flora. Spice it up The humble herbs in your kitchen garden can help you fight and recover from illness. Herbs have been used medicinally for thousand of years. They contain hundreds of chemical constituents, some well researched for their pharmacological activity. Although best taken under the supervision of a qualified healthcare professional, when used in cooking or as herbal teas, they are often safe and a great addition to your daily health ritual. Well-known herbs to support immunity are: Echinacea, Oregano, Thyme, Mint, Elderberry, Ginger, Andrographis and Astragalus. Conclusion When it comes to being healthy, the simple rule is to look after yourself: eat well, enjoy a little bit of sunshine everyday, get plenty of sleep and keep yourself hydrated this winter! If you feel like you need extra support to reach your health goals, book a consultation now or contact us for more information. References Hechman, Leah. Clinical Naturopathic Medicine https://www.webmd.com/cold-and-flu/qa/are-highprotein-foods-good-for-the-immune-system https://www.sciencedaily.com/releases/2017/05/170530154319.htm https://www.ncbi.nlm.nih.gov/pubmed/29099763 https://www.healthline.com/nutrition/functions-of-protein#section8 https://www.ncbi.nlm.nih.gov/pubmed/9701160 https://www.nrv.gov.au/nutrients/protein "Vitamin D Linked to Autoimmune and Cancer Disease Genes, Underscoring Risks of Deficiency." Genome Research. CSH Press. Published 24 August 2010. Accessed 22 July 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/#:~:text=Vitamin%20D%20can%20modulate%20the,an%20increased%20susceptibility%20to%20infection https://www.healthline.com/nutrition/best-foods-high-in-zinc Supplements should be taken under the supervision of a healthcare professional. This post is informational only and it does not intend to diagnose or treat any health conditions

Winter is here! And with the colder days, it becomes even more important to keep our immune system strong so our bodies are resilient and better able to cope with the chill mornings and rainy days.
Have you ever wondered why some people seem invincibly healthy while others catch every passing flu? One may say it is genetics but in fact, there are many things you can do to support your immunity:
<h4>Eat a rainbow diet </h4>
During winter, we naturally crave comfort foods and carbohydrate-loaded meals, but if you stick to eating two serves of fruits and five serves of vegetables each day, this will ensure your body is getting all the vitamins it needs to perform at its best. 
Fruits and vegetables are highly nutritious, packed with vitamins, minerals, antioxidants and phytonutrients - all required for the proper functioning of the immune system. 
Make a hearty soup every week using winter vegetables: sweet potatoes, pumpkins, broccolis, kale and silver-beets are some of my favourites! 
Eat organic and seasonal produce whenever possible to ensure you are not consuming pesticide residues. 
<h4>Power your protein intake  </h4>
Protein is a very important nutrient, however many people are at risk of not consuming enough protein, especially vegetarians and vegans. On average, a woman needs about 46g of protein per day or 0.75g/kg, and these requirements may increase depending on activity level or age.
When it comes to immunity, the body uses the protein from the diet to create other specific proteins, which will be used to perform many body functions, including working  as chemical messengers to warn cells when a virus or bacteria is present; or as antibodies, latching onto pathogens to remove them from our system.
Try adding more legumes and whole grains to your diet this winter and aim for one good source of protein with each meal.
<h4>Take a good vitamin C supplement</h4>
Vitamin C is the immune system best friend! This is thanks to its antioxidant properties and its ability to recycle and regenerate other important vitamins, like vitamins A and E. Those powerful antioxidants help fight damaging free-radicals, which are associated with ageing and disease. 
Vitamin C increases our ability to resist infections whilst reducing healing time. It also helps maintain our skin's integrity which stop pathogens from entering our bodies while at the same time keeping our skin looking healthier and youthful (Yay!). 
Since the body cannot produce Vitamin C, it is important to eat plenty of citrus fruits, orange-coloured vegetables and leafy greens daily. 
Taking a good Vitamin C supplement can also help keep your immune system strong throughout winter or when feeling tired and run-down. 
<h4>Go Nuts for nuts! (and seeds)</h4>
Seeds and nuts are rich in protein, healthy fats, fibre, and minerals such as magnesium, potassium, calcium, plant iron and zinc. They also contain vitamins B1,B2, B3 and vitamin E - a natural antioxidant. 
Our levels of these micronutrients can influence various parameters of our immune system, including antibody responses, cell-mediated immunity, and natural killer (NK) cell activity.
Since the body needs these micronutrients on daily basis, having about 30g of nuts and seeds daily is the best way to ensure you are meeting your daily requirements. 
<h4></h4>
<h4>Eat more fermented foods</h4>
The inner and outer surfaces of the body (such as the skin and the mucus membranes) are the first barrier against pathogens (viruses, bacteria, toxins), but our gut microbiota (the bacteria in your gut) also plays an important part in fighting disease and modulating our immune response.
Having a healthy gut microbiome improves overall health, and when balanced, the good bacteria in your gut makes up about 70% of your immune system cells. 
If you experience symptoms like bloating, allergies or abdominal discomfort, gradually increasing your intake of fermented foods, pre and probiotics can help ease your symptoms whilst also boosting your immunity. 
Try adding these foods to your daily diet: coconut yogurt, kefir, kombucha, apple cider vinegar, sauerkraut, tempeh and miso. Also consider a good multi-strain probiotic to help rebalance your gut flora. 
<h4></h4>
<h4></h4>
<h4>Spice it up </h4>
The humble herbs in your kitchen garden can help you fight and recover from illness. 
Herbs have been used medicinally for thousand of years. They contain hundreds of chemical constituents, some well researched for their pharmacological activity. 
Although best taken under the supervision of a qualified healthcare professional, when used in cooking or as herbal teas, they are often safe and a great addition to your daily health ritual.
Well-known herbs to support immunity are: Echinacea, Oregano, Thyme, Mint, Elderberry, Ginger, Andrographis and Astragalus. 
<h4>Conclusion</h4>
When it comes to being healthy, the simple rule is to look after yourself: eat well, enjoy a little bit of sunshine everyday, get plenty of sleep and keep yourself hydrated this winter! 
If you feel like you need extra support to reach your health goals, <a href="https://www.integrativewellness.net.au/collections/naturopathic-services-1" target="_blank" title="Integrative Wellness - Naturopathy" rel="noopener noreferrer">book a consultation</a> now or <a href="https://www.integrativewellness.net.au/pages/contact-us" title="Integrative Wellness - Contact Us">contact us</a> for more information.
 
References
Hechman, Leah. Clinical Naturopathic Medicine <a href="https://www.webmd.com/cold-and-flu/qa/are-highprotein-foods-good-for-the-immune-system" style="color: #444444; text-decoration: underline;">https://www.webmd.com/cold-and-flu/qa/are-highprotein-foods-good-for-the-immune-system</a> <a href="https://www.sciencedaily.com/releases/2017/05/170530154319.htm" style="color: #444444; text-decoration: underline;">https://www.sciencedaily.com/releases/2017/05/170530154319.htm</a> <a href="https://www.ncbi.nlm.nih.gov/pubmed/29099763" style="color: #444444; text-decoration: underline;">https://www.ncbi.nlm.nih.gov/pubmed/29099763</a> <a href="https://www.healthline.com/nutrition/functions-of-protein#section8" style="color: #444444; text-decoration: underline;">https://www.healthline.com/nutrition/functions-of-protein#section8</a> <a href="https://www.ncbi.nlm.nih.gov/pubmed/9701160" style="color: #444444; text-decoration: underline;">https://www.ncbi.nlm.nih.gov/pubmed/9701160</a> <a href="https://www.nrv.gov.au/nutrients/protein" style="color: #444444; text-decoration: underline;">https://www.nrv.gov.au/nutrients/protein</a> "<a href="https://genome.cshlp.org/site/press/gr107920.xhtml" style="color: #444444; text-decoration: underline;">Vitamin D Linked to Autoimmune and Cancer Disease Genes, Underscoring Risks of Deficiency</a>." Genome Research. CSH Press. Published 24 August 2010. Accessed 22 July 2018. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/#:~:text=Vitamin%20D%20can%20modulate%20the,an%20increased%20susceptibility%20to%20infection." style="color: #444444; text-decoration: underline;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/#:~:text=Vitamin%20D%20can%20modulate%20the,an%20increased%20susceptibility%20to%20infection</a> <a href="https://www.healthline.com/nutrition/best-foods-high-in-zinc" style="color: #444444; text-decoration: underline;">https://www.healthline.com/nutrition/best-foods-high-in-zinc</a> 
Supplements should be taken under the supervision of a healthcare professional.
This post is informational only and it does not intend to diagnose or treat any health conditions