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68 41 76

Features

50 The science of digestion

106

Your gut is a feat of engineering – here’s how to keep it happy and healthy

57 102

IN THIS ISSUE

124

56 Make your health goals stick

Fitness pros share their best motivation tips so that you can become fitter, stronger and get more energy

60 Drop kilos fast! Our fat-burning

plan will have you looking and feeling fit and fabulous in just seven days

68 Your best diet guide We put today’s most popular diets under the microscope and reveal which ones work and those you should avoid

92 Listen to your heart How to cultivate your intuition or sixth sense, and to know when to listen to it 96 The resolution that changed

their lives Meet the women whose New Year’s resolutions opened new doors

102 Low libido? We share nine

reasons that could be to blame that every woman should know about

106 Menopause and your

memory What really happens to your brain during menopause – and what you can do about it

112 Wellness travel ‘Treat’ yourself to a healing session during your next break

76 ‘Kindness’ is Natarsha Belling’s motto Behind the scenes the popular newsreader faced family challenges that have changed her outlook on life

29 4

PREVENTIONAUS.COM.AU

Pulse

12 Hit the beach Why walking on

sand is great for your body and soul

82 Tress management Solutions to summer’s hair-care woes

13 Switch off A 21st-century monk shares his secrets for ultimate relaxation

86 Which expert should I chose?

Our go-to guide for health and wellbeing

14 Q&A The quirky questions – you’ve often wondered about – answered

60

127

February/March 2020 Health

17 Holiday for your health Study

33 Meet your hips How their ingenious design keeps your body in sync

finds how good getaways are for you

18 The wine/heart link New research

of the Month Arm-toning Tricep Dips favourite pool and beach-side picks

Your mitochondria could be to blame

36 Getting sweaty down there Everything you need to know to stay as fresh as possible in the heat

Nutrition

Beauty

make your barbecues healthier

29 Summer superstars Enjoy in-season healing foods like berries

Fitness

31 Lap it up Swim for a healthier life 32 Pick up the pace! And live longer

Food

124 Easy low-carb meals

On the table in 30 minutes or less!

39 Future-proof your skin How to fight the pollution irritating your skin

128 Super-fast seafood Light and simple dinners for summer nights

40 Single-serve skincare The new

134 Nature’s finest Fresh summer fruit stars in delicious desserts to serve alfresco

ampoules and capsules just for you

27 Vegie burgers How to choose the healthiest vegetarian patties

49 New ways to nod off Sleep

podcast guru shares slumber secrets

22 Tiny powerhouses Feeling tired?

26 Good-for-you-grilling How to

48 Say ‘yes’ more often Having a positive attitude pays dividends

35 Fitness fun in the sun Our

quiz so you can stay safe in the sun

25 Coconut water The lowdown

47 Yoga flows Regular practise

can help you cope better with stress

34 Michelle Bridges’ Move

reveals why you shouldn’t drink every day

20 Test your sun IQ Try our quick

Mind

41 Younger-looking eyes

An award-winning makeup artist shares her secrets for a more youthful look

42 Easy on the earth Our top sustainable beauty products

44 Vein hopes The latest on varicose vein and spider vein treatments

Subscribe to

138 Grocery guru

Healthy frozen treats to beat the heat

Every issue 6 From the editor 9 Over to you 146 Health hero

for a chance to win a trip for two to Cambodia worth $12,000.

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FEBRUARY/MARCH 2020 PREVENTION

5

Editor’s letter

Your best year starts here!

If you’re vowing to make this year your healthiest yet, you’ve come to the right place! We’ve packed this issue with all the practical advice and information you need to get started... and keep going.

We understand that it’s not easy to start a new fitness regimen. Sometimes it takes courage to begin something new – especially if it involves showing up to a class, where everyone seems a little fitter, more agile and more experienced than you are. I still feel a twinge of nerves each time I walk into my yoga class, as everyone else seems to me to be more flexible and more advanced than I am. To be honest, I have to mentally nudge myself out the door each morning. (My self-talk involves a gentle reminder that it will make me feel fantastic, so who cares about the rest?)

Someone who knows about making fitness goals stick is Lorna Jane Clarkson. The dynamo behind the Lorna Jane activewear brand is celebrating the 30th anniversary of her brand, and in this issue she shares some of her wisdom with us (see page 146.)

Looking to shed a few kilos after the festive season?

Most of us tend to get diet recommendations and advice from our friends and colleagues or from social media. It can be hard know what advice is credible.

So we’ve delved into the evidence behind today’s most popular diets. The good news is that the right plan can not just help you lose weight, but also boost your long-term health. However, the worst diets trending right now can pose serious health dangers, the least of which is you’ll put all the weight back on.

If you’re keen to stay on track and be the healthiest, best version of you, why don’t you let Prevention inspire you throughout the year? If you sign up for a subscription now, you’ll go in the draw to win a fabulous Wendy Wu trip for two to Cambodia, worth $12,000! Find out more on page 120.

Enjoy this issue!

ANDREA DUVALL EDITOR

6

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what we're loving...

WORKOUT COUTURE Putting a new twist on activewear is the collaboration between Lululemon and UK designer Roksanda Illincic, which just launched in Australia.

See our cover star Natarsha Belling wearing one of their stunning workout looks on page 80.

THIS BEAUTIFUL IDEA The Over 40s Beauty Box – Your 5 Makeup Essentials (below), from Brisbane makeup artist, Amanda Ramsay, is the result of years of testing what best suits women 40-plus.

RRP $229, amandaramsay.com.au/shop.

SLOW ADVENTURES New book, ‘Slow Travel’

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Meet the team EDITOR Andrea Duvall ART DIRECTOR Karen Berge CHIEF SUB-EDITOR Lyn Justice WRITER Stephanie Osfield DIETITIAN Melissa Meier, APD BEAUTY EDITOR Cecily-Anna Bennett DIGITAL CONTENT & SOCIAL MEDIA COORDINATOR Elly Glendenning EDITORIAL ENQUIRIES editor@preventionaus.com.au CONTRIBUTORS Drew Ackerman, Lauren Balsamo, Victoria Black, Sara Bower, Professor Grant Brinkworth, Kelsey Butler, Eve Cameron, Kristin Canning, Gen Davidson, Anne Davies, Chrissy Freer, Leslie Goldman, Ute Junker, Wendy Korn, Liz Kreiger, Jennifer King Lindley, Liz Macri, Dr Ginni Mansberg, Katherine Martinelli, Amy Schlinger, Dr Pennie Taylor, Airelle Tchiprout.

PHOTOGRAPHERS Peter Brew-Bevan, Getty Images, Jeremy Greive, iStock, Mark O’Meara, Elsa Mora (illustrator), Rob Palmer.

ON THE COVER Photography Peter Brew-Bevan Stylist Penny McCarthy Hair & Make-up Lilly Miljkovic

ADVERTISING National Advertising Manager Melissa Fernley mfernley@nextmedia.com.au 02 9901 6191 Advertising Manager Rose Valentine Pamilar rpamilar@nextmedia.com.au 02 9901 6164 Victorian Account Manager Claire Mullins cmullins@nextmedia.com.au 0433 796 247 Advertising Traffic Georgia Sutton PRODUCTION & DIGITAL MANAGER Jon Bishop PRODUCTION MANAGER Peter Ryman SUBSCRIPTIONS

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Prevention® is a registered trademark of Hearst Magazines International. © 2020 Hearst. All rights reserved. Prevention Australia is published under license from Hearst by NEXTMEDIA ACN: 128 805 970, Level 8, 205 Pacific Highway, St Leonards, NSW 2065 © 2020. All rights reserved. No part of this magazine may be reproduced, in whole or in part, without the prior permission of the publisher. Printed by Bluestar WEB Sydney, Distributed in Australia and NZ by Ovato Distribution Services ISSN 2208-0031. The publisher will not accept responsibility or any liability for the correctness of information or opinions expressed in the publication. All material submitted is at the owner’s risk and, while every care will be taken, nextmedia does not accept liability for loss or damage.

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Expert articles are for information purposes only and are not a substitute for medical advice or to be relied on for diagnosis or treatment. The Authors and the Publisher accept no responsibility for medical decisions readers may make. The Authors and the Publication assume no liability or responsibility for damage or injury to persons or property arising from any use of any product, information, idea or instruction contained in the articles. Always seek the advice of a qualified medical practitioner if you think you are suffering from a medical condition.

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Last issue’s cover star, journalist Chris Bath, revealed how ‘walking away’ led to a brilliant new career.

Over to you Many of you were keen to share how last issue inspired you to take on new healthy habits.

MAKING MENOPAUSE EASIER I loved your article, 8 Ways to Ease Menopause (Dec/Jan).

Winner!

I have breast cancer and am experiencing many of these menopause symptoms due to my medication. I can’t wait to try all of the suggestions mentioned in your story and even messaged my breast cancer buddies, who are also experiencing these, and told them to grab a copy of your positive and motivating magazine.

Thanks for putting a smile on Following this has helped me my face in what is an extremely lose weight easily. challenging time in my life.

Pauline Edwards, NSW Rowena Trubiani, Vic CALMING ANGRY SKIN After reading what probiotics ADVICE THAT WORKS can do for my skin (Dec/Jan), There are so many diets that I tried using one of the products tell you to cut out fats, or carbs, you recommended and have or dairy. It’s very confusing and noticed my reddish skin tone has potentially dangerous. Your calmed down. Who knew? I will article, Diet Doozy (Dec/Jan) keep taking them and hopefully made sense: eat all the food reap more benefits. groups but reduce portion size Elizabeth Dowhaluk, NSW and limit sugar to snacks.

WRITE IN FOR YOUR CHANCE TO WIN...

PHOTOGRAPHY (MAIN): PETER BREW-BEVAN

INSTAGRAM PIC

This quote resonated with many of you starting your weight-loss journey.

Courtesy: In The Daylight.

TOP TWEET

You were all eager to read our article about the surprising things that real women discovered during menopause.

PINTEREST

LORNA JANE WELLBEING PACK Tell us what you think about this issue of Prevention and the best letter published in our next issue will win this great prize!

Be motivated to stick to your healthy New Year’s resolutons with this prize pack from Lorna Jane: • Lorna’s cookbook, Eat Good Food, RRP $44.99 • 2020 Active Living Planner, RRP $29.99 • 1 x workout outfit: tights, sports bra and an Active Tank of your choice.

Total value $300+ (depending on styles selected).

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$300!

Send your feedback to preventionaus.com.au/win. Or, write to Comps at Prevention Magazine, Locked Bag 5555, St Leonards NSW 1590. For full terms and conditions, go to the website.

The makeup tips for how to get a perfect pout got you all pinning, after our beauty experts shared their easy ideas and trends.

FAVOURITE FACEBOOK POST

Our article on simple moves to get toned after 40 caused quite the stir online – and they’re so easy!

FEBRUARY/MARCH 2020 PREVENTION

9

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MORE JOY, LESS STRESS – FOR A HEALTHIER, HAPPIER YOU

You can never cross the ocean until you have the courage to lose sight of the shore.

PHOTOGRAPHY: ISTOCK

– Christopher Columbus

FEBRUARY/MARCH 2020 PREVENTION

11

Pulse

3 months… how long it takes for an acquaintance to become a friend, according to US research.

TAKE YOUR WALK TO THE BEACH

Sip and paint

Want to boost your hand-eye coordination and imagination and also enjoy fun with friends?

Then this summer sign up for some painting and pinot at one of the many new pop-up art studios so you can channel your inner Monet or Frido Kahlo. Just google ‘wine and painting classes’ to find an event near you.

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YOU’LL BURN MORE KILOJOULES Striding on sand turns your walk into a strength-training workout for your quads, calves and glutes. When your feet sink into the grains with each step, your legs have to work hard to propel you forward. The result? Up to 50 per cent more kilojoules torched!

IT’S EXTRA CALMING Listen to the lapping waves…

Breathe in the salty air… Pay attention to the wonders of nature that you don’t always notice, like tiny shells or scurrying crabs, and be ‘mindful’ of their beauty. This process of slowing down and focusing allows your brain to power down from ‘worry’ mode.

GOING BAREFOOT CAN HELP YOUR HEALTH When you’re barefoot, you receive far more sensory feedback from your feet, which are rich in sensitive nerves. These nerves affect muscle movement and spatial awareness, and can also improve the way that you stand, walk and move.

WORDS: STEPHANIE OSFIELD. PHOTOGRAPHY: iSTOCK

Hitting the sand has a load of benefits for your mind and body. Here are three reasons to kick off your shoes and feel the sand between your toes:

The great summer

switch off

Body on the beach but head still in the office? Who better to teach us how to relax our minds than a 21st-century monk?

T

aking a holiday to slow down doesn’t always work now that our pace of life is so fast. Thankfully, Buddhist monk and acclaimed meditation teacher Gelong Thubten, author of A Monk’s Guide To Happiness, says we can train the mind to be present, rather than thousands of kilometres away. Thubten became a monk after an excessive lifestyle led to severe burnout. His 25 years of training included intense isolated meditation retreats, so he’s an expert in switching off. “It’s important to drip-feed mindful moments into your life before you go away, because if you can’t relax the mind, relaxing the body is not enough,” Thubten says. So, try this when you’re away…

WORDS: ARELLE TCHPROUT. PHOTOGRAPHY: GETTY IMAGES

CREATE SOCIAL MEDIA ‘MEALTIMES’ When it comes to social media, there’s a reason it’s called ‘a feed’. “We don’t eat all day; we do it in a balanced way and allow ourselves to digest the food, so we should do the same with media platforms,” Thubten says. Instead of flicking through your phone constantly when you’re poolside or on the beach, schedule in an hour (or less) each day you’re on holiday for a ‘social media blitz’. Allow your mind time to digest what it’s seen before the next ‘meal’, so you don’t feel overwhelmed.

TURN OFF NOTIFICATIONS Switching off your phone altogether could make you feel anxious.

Instead, remove notifications so you can connect on your own terms. “We think we need to know everything immediately, but the world won’t stop if we miss something for a couple of hours,” Thubten says. “We can afford to take time out.”

FEEL YOUR SURROUNDINGS Become more present by focusing on what you can touch. “If you’re in a car, that might be the feeling of the car seat underneath you,” Thubten says. In a stressful situation, this will help ground you; in a positive situation, it allows you to appreciate the here and now.

SAVE YOUR PICTURES “We seek validation through ‘likes’,” Thubten says. “It’s almost as though we’re losing the ability to know what we like ourselves, as we post things to see if others like them.” When posting, think about what you’re seeking. “Do you want to spread joy or are you needing approval?

Become aware of the underlying motivation,” he says. Save photos for when you’re home. This allows you to enjoy experiences as they happen.

BLUE-SKY THINKING Try Thubten’s quick meditation technique, which you can do anywhere: “Look up at the sky. Think, your mind is like the sky: limitless. Feel as if your mind is slowly mixing with the sky.

Keep looking. When you feel distracted, remember thoughts are like clouds and the sky is behind them. Your mind is bigger than your thoughts. Imagine you’re looking beyond the clouds. At the end, focus on your body for a few moments.”

Pulse

Z

Z

Z

Q

JUST AS I FALL ASLEEP, MY WHOLE BODY JERKS AND JOLTS ME AWAKE. WHAT’S HAPPENING? This is called a ‘hypnic jerk’ (sudden muscle contraction) and about 70 per cent of people sometimes have them.

As the brain eases into sleep, it sends a signal down the spine to immobolise voluntary muscles so you won’t act out your dreams.

Normally that’s slow and subtle but, when you’re sleep-deprived, it’s a faster and less smooth transition, explains neurologist and sleep specialist Dr Christopher Winter.

If you have a falling or stumbling dream, it also gets acted out with a jerk.

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PREVENTIONAUS.COM.AU

So you’ve wondered why you sneeze when you tweeze your eyebrows, and why your legs shoot out as you fall asleep?

We’ve found the right experts to get your questions answered.

Q

MY

READING GLASSES HELP ME BUT ARE MY EYES BECOMING DEPENDENT ON THEM? Readers do relax focusing muscles so yes, technically your eyes do become somewhat dependent on them, says ophthalmologist Dr Amy Zimmerman. Still, she advises wearing them if you need to, as nearly everyone’s focus worsens with age. “Don’t blame the glasses,” she says.

“Blame ‘Father Time’.”

Q

WHY DO I SNEEZE WHEN TWEEZING MY EYEBROWS? The forehead and tip of the nose are both connected to the trigeminal nerves.

“It starts in the brain and has three main parts that spread throughout the face like tree branches,” reveals dermatologist Dr Emily Rubenstein. “So when you aggravate the brows through waxing or tweezing, you can irritate the nose, causing a sneeze.” A similar mechanism causes some people to sneeze when gazing at the sun.

WORDS: LESLIE GOLDMAN. PHOTOGRAPHY: iSTOCK

Z

WHAT’S going on?

Q

Silly question

WHY DO GUYS GRUNT AT THE GYM?

Some believe making noise helps stabilise the core and directs more force into movements.

“For certain people, it seems to have some performance benefit,” says fitness expert Dr Cedric Bryant.

Q

WHAT’S THAT TINY, WEIRD BUMP ON MY TONGUE THAT KIND OF HURTS? Some people call these ‘lie bumps’, the result of fibbing, according to an old wives’ tale. They’re actually inflamed tastebuds. Possible culprits are acidic, spicy, sugary or too-hot foods, or trauma to the tongue from accidentally biting it. The bumps go away in a day or two on their own, or you can swish salt water and also avoid spicy or acidic foods.

Q

WHY DO MY JOINTS CREEEAK?!

Creaking, cracking, snapping or grating sounds in the joints can result from a tight muscle or tendon causing friction over a bone, or a release of trapped gasses (mostly air) from the soft tissue around the joints, says integrative health specialist Dr Brian Hollett. It tends to worsen with lack of motion. “When it comes to joint health, motion is lotion,” Dr Hollett says.

Q

WHY ARE THERE CORN KERNELS IN MY POO?

The outer layer of the corn kernel is made of cellulose, a substance we can’t digest. “It will travel through your stomach and intestines without getting broken down,” coming out the other end three to six days later, says gastroenterologist Dr Deborah Fisher. Other undigested plant matter, like green beans and seeds, are probably there, too, but stand out less.

FEBRUARY/MARCH 2020 PREVENTION

15

New on PREVENTIONAUS.com.au Visit us online for easy exercises, healthy recipes and weight-loss tips to feel fabulous!

FOOD BEAUTY

FITNESS

New year, new you!

IT’S EASY TO GET YOUR DAILY FIX: Like us on Facebook: @preventionmagaustralia

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Follow us on Instagram: @preventionaus

Follow us on Twitter: @preventionaus

PHOTOGRAPHY: iSTOCK

If you’re looking for some health and fitness inspiration to start 2020 feeling fit and fabulous, we’ve got you covered! Join us on our website or head over to social media to discover all the easy tips and simple moves you’ll need to revitalise your routine, plus the nutrition information you’ll want to hit your new year weight-loss goal. Sign up for our weekly e-newsletters to get advice and motivation delivered straight to your inbox to help you shed those extra kilos this year!

Health

THE BEST BREAKTHROUGH SCIENCE, MADE SIMPLE

Holiday for your health

WORDS: STEPHANIE OSFIELD. PHOTOGRAPHY: GETTY IMAGES

When your holiday glow starts to fade, that’s your cue to start organising your next getaway.

Your health will thank you. People who enjoy regular breaks don’t just benefit from more quality me-time – they also enjoy less weight gain and lower insulin levels throughout life, according to a new study. The upshot?

The more vacationing a person does, the lower their risk of heart problems. So start planning your next holiday now! It doesn’t have to be a trip of one or two weeks. Consider a weekend country or coastal retreat, as well as short, relaxing home vaycays.

Health now

1 night... of less than six hours of zzzzs can make you more sensitive to pain.

THE WINE HEART LINK Love to pour a tall glass of red or white with dinner or to unwind the minute you arrive home? Then your heart could be picking up the tab. New research shows that frequent drinking is more likely than binge drinking to increase your risk of the most common heart rhythm disorder, atrial fibrillation, which increases the risk of stroke. People who drink every day are at highest risk.

So make sure you have at least two alcohol-free days each week and find other ways to chill, such as meditation or a sunset walk.

Gluten allergy cure closer

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PREVENTIONAUS.COM.AU

Here’s good news for people with coeliac disease or a gluten intolerance: you may soon be able to enjoy regular pasta and bread.

A breakthrough trial in the US has shown that by giving sufferers nanoparticles of gluten regularly, they have been able to desensitise the sufferers’ gut, allowing people to tolerate eating gluten in their diet.

Next time you’re giving the house a good scrub, go easy on the bleach. Inhaling bleach can cause health blips, such as breathing problems for people and pets, shows a new US study.

The effect is stronger if the fumes accumulate in a closed room, so when using bleach, always open the nearest windows to allow the chlorine gases to dissipate.

Meanwhile, where possible, swap bleach for vinegar. Studies in the US compared malt vinegar with household cleaning products and found it can effectively combat bacteria.

UK research has shown that vinegar can effectively kill off cold and flu viruses on household surfaces like door knobs and taps.

WORDS: STEPHANIE OSFIELD & ANDREA DUVALL. PHOTOGRAPHY: iSTOCK

Bleach blahs

®

Discover

ENERGETIC ASIA Engage in cultural experiences, active adventures and get off the beaten track on your next Asian holiday with Wendy Wu Tours.

Walk along the Great Wall of China, hike through forest landscapes in the Himalayas, cycle through rice fields and coconut groves or paddle in a bamboo basket boat.

Immerse yourself in the sights, sounds and colour of Asia on an exciting journey of exploration and discovery.

GREAT WALL, CHINA

MOUNT EVEREST, NEPAL

HOI AN, VIETNA M

To see our full range of holidays, visit wendywutours.com.au or call 1300 177 481

Think you know all there is to know about staying sun safe this summer?

Try this quick quiz.

WORDS: LAUREN BALSAMO & CECILY-ANNA BENNETT. PHOTOGRAPHY: GETTY IMAGES

IQ

Test your sun

Health

Q

True or false? IF YOU USE AN

found that people were more likely to get burnt sitting under an umbrella without SPF than sitting directly in the sun with SPF, because shade doesn’t block UV light from all angles.

SPF15 PRIMER AND AN SPF30 MOISTURISER, THAT’S EQUIVALENT TO WEARING AN SPF45.

False. Think of it like milk: “If you have a cup of 2 per cent milk, then add another cup of 2 per cent, it doesn’t become 4 per cent,” says dermatologist Dr Rachel Nazarian.

Q

Q

True or false? AVOIDING

SUNBATHING WILL PROTECT ME FROM SKIN CANCER.

Sadly false. According to Cancer Council Australia, about two in three Australians will be diagnosed with some form of skin cancer by the time they turn 70.

True or false? ANY HAT OFFERS GOOD PROTECTION.

False. A loose-weave straw hat isn’t enough. Opt for a hat that is tightly woven with a brim at least 8cm wide.

Q

True or false? I NEED TO APPLY

Q

True or false? LYING UNDER

A BEACH UMBRELLA IS GOOD PROTECTION.

Sort of. Pick one that’s opaque, UPF-rated and large enough to cover your entire body. “But even if you sit under it all day, you still need to reapply sunscreen every two hours,” Dr Nazarian says. A recent Johnson & Johnson study

SUNSCREEN TO MY HAIR.

True. You need to apply it to your part, because it’s especially vulnerable to sun damage. Lightweight spray sunscreens for scalp and hair will protect this delicate skin while preventing a greasy look (try Aveda Suncare Hair Veil, RRP $50, adorebeauty.com.au).

Q

True or false? THE MOST

COMMON PLACE TO DEVELOP SKIN CANCER IS THE HANDS.

False. The deadliest form, melanoma, is most often found in women on the legs, possibly because we skimp on SPF when wearing shorts, skirts and dresses.

Q

True or false? GETTING A BASE

TAN IS USEFUL PROTECTION BEFORE GOING ON A BEACH HOLIDAY.

False. You can’t ‘prep’ skin for an onslaught of sun exposure. If skin changes colour (brown, red or anything in between) that means you are accruing damage. “Every time you expose yourself to UV, there’s a risk of mutation that could cause cancer,” Dr Nazarian says.

Q

True or false? A HIGH SPF

DOESN’T NEED TO BE APPLIED AS OFTEN AS A LOW ONE.

False. You need to reapply both every two hours.

Find your perfect SPF You’re unique. Your sunscreen should be, too.

Take our quiz to find out exactly what kind to use.

START

MY SKIN TYPE IS DRY I OILY MY ACTIVITY LEVEL IS HIGH I LOW

Natio Broad Spectrum Sunscreen SPF50+, RRP $12.95, Priceline

MY SKIN TONE IS DARKER I LIGHTER

MY ACTIVITY LEVEL IS HIGH I LOW

SunSense Avène Anti-Ageing SPF50+ Face Sunscreen SPF50+, Spray, RRP $20.95, RRP $34.95, Chemist Chemist Warehouse Warehouse

MY SKIN TYPE IS DRY I OILY

MY ACTIVITY LEVEL IS HIGH I LOW

Neutrogena Aspect Sun Ultra Sheer Envirostat Face & Body Face Sunscreen SPF50, Stick SPF50, RRP $36, RRP $16.99, adorebeauty.

Priceline com.au

SKIN TONE Olive and dark-skinned women: Look for clear-dry or ‘invisible’ zinc, which won’t leave an ashy finish.

MY ACTIVITY LEVEL IS HIGH I LOW

Mesoestetic Nivea Sun Mesoprotech Ultra Sport Antiaging Sunscreen Fluid SPF50, SPF50+, RRP $79.80, RRP $20.99 adorebeauty.

Chemist com.au Warehouse

La RochePosay Anthelios XL Wet Skin SPF 50+, RRP $36.99, Priceline

SKIN TYPE Oily? Go with oil-free or non-comedogenic (won’t block pores).

Dry? Check the label for moisturising ingredients like ceramides.

ACTIVITY LEVEL Use water-resistant sunscreen that protects you while you’re sweating or swimming (a must if you’re active).

FEBRUARY/MARCH 2020 PREVENTION

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Health

Tiny powerhouses Feeling sluggish? It could be your mitochondria aren’t producing enough fuel for your cells. Emerging science suggests that these tiny power generators inside our cells play a vital role in our metabolism and also our energy levels.

BY KRISTIN CANNING

Mitochondria inside our cells take food and turn it into the energy cells need to survive. Just how well they do this can be affected by our lifestyle.

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PHOTOGRAPHY: GETTY IMAGES

Fast fact

Help fill those energy tanks!

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MANAGE YOUR MENU Mitochondria love healthy fats (think avocados, olives and nuts), Dr Lipman says. Also add more salmon and tuna to your diet, as the omega-3s found in fatty fish may boost mitochondrial function.

Along with omega-3s, getting enough vitamin C, zinc, B vitamins and magnesium helps protect mitochondria from oxidative damage. (Nutritional deficiencies can impair mitochondrial production of ATP.)

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our mitochondria aren’t exactly something you spend much time thinking about. Then again, neither was your microbiome just a few years ago. But emerging research suggests that these bean-shaped structures in your cells could be just as important as those microscopic gut bugs.

Quick high school biology refresher: Mitochondria are your cells’ power sources, converting food into ATP (adenosine triphosphate), a fuel that powers everything from nerves firing in your brain to the movement of your muscles, including the beating of your heart. Today, some experts believe mitochondria play an even larger role in wellness, and having healthy ones can help boost energy levels.

The flip side: When your mitochondria aren’t in top shape, you won’t be either.

According to integrative medicine expert Dr Frank Lipman, ‘mito sluggishness’ can

leave you feeling extra foggy and tired – a condition he calls FLC, or ‘feel like crap’ syndrome, which may slow your metabolism.

We naturally produce fewer mitochondria as we age, and everyday stress can cause irreparable damage to the ones we still have.

Being in a nail-biting situation for just five minutes, for example, can cause our mitochondria to eject DNA into the bloodstream, relaying stress to the rest of the body, new research has found. This stress can cause body-wide inflammation that has been linked to neurodegenerative diseases like Alzheimer’s.

Scientists are still discovering exactly how much mitochondria impact our wellbeing, but keeping them healthy is a must, says Dr Marni Falk, executive director of the Mitochondrial Medicine Frontier Program at a leading US hospital.

Luckily, the habits that keep you well make ‘mito’ happy, too.

TAKE TIME TO CHILL People who practised relaxation training for just 20 minutes a day, including deep breathing and meditation, had more efficient and resilient mitochondria in just eight weeks, according to a study in the scientific journal PLOS One. Listen to a guided app, do deep-breathing exercises during your commute, ease your way through calming yoga stretches, or book a post-workout massage. Therapeutic rubdowns have been shown to reduce inflammation and promote the growth of mitochondria after strenuous exercise.

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SWEAT IN INTERVALS Mitochondria thrive on exercises that involve bursts of speed and recovery, like walking or cycling intervals. HIIT workouts are beneficial because intense periods of activity spur an increase in ATP production and can reverse age-related decline in mitochondrial functioning. If possible, take your sweat sesh outside. Some Vitamin D from sun exposure can make your mitochondria more efficient. And chilly weather has a similar effect.

So during summer, turning your post-workout shower cool for a minute or so also does the trick, Dr Lipman says.

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Nutrition

BETTER HEALTH, MORE ENERGY AND USEFUL, EXPERT-APPROVED ADVICE ON A PLATE

‘Coco’ loco

WORDS: MELISSA MEIER. PHOTOGRAPHY: iSTOCK

Coconut Water has been touted for a raft of health benefits. And in summer, this refreshing, slightly sweet drink will transport you to the tropics in no time. But do its proclaimed benefits really stack up? At nearly 300kJ ( just 70 cals) per cup, it’s a lighter option than fruit juice or a soft drink (though if you chug-a-lug it like H20, those kilojoules will quickly stack up). It’s rich in potassium to keep your muscles pumping and is good for your heart, too. Coconut water also contains small amounts of magnesium for your bones, and iron for energy. This summer, skip the varieties with added sugar – you’ll get the most benefits from sipping it fresh from the coconut.

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Nutrition now

Good-for-you grilling Long summer days and balmy nights are the perfect combo for outdoor cooking – but the way you choose to sizzle can have a big impact on your health. Here’s how to do a healthy barbecue: GO LEAN Forget fatty steaks and sausages, and opt for trimmed rump or eye fillet instead. Seafood is also a welcome addition, as is lean chicken breast.

COOK SMART Charred meat can produce harmful compounds, so don’t let the barbie get too hot. Cook in foil or use a marinade (but not a sugary one) to reduce the chance of blackening.

FOCUS ON COLOUR A healthy barbecue isn’t just about the meat – why not add all-important vegies to the grill? Corn cobs, capsicum and mushrooms work a treat, as do onions, zucchini and vine-ripened tomatoes. Grill on!

418 kilojoules

(100 cals) That’s how much extra energy you can burn over a day on a high-protein diet.

Colour your diet orange 26

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Do you love orange vegies – sweet potato, carrot and pumpkin? How about eggs, oily fish or milk?

These foods are great for your overall health by contributing to your intake of vitamin A, which is essential for eye health. But that’s not all – a recent study found that people with a high intake of vitamin A cut their risk of cutaneous squamous cell carcinoma (a common type of skin cancer) by almost one-fifth.

Before you do your next grocery haul, consider this: a recent study found that although people expect to eat 94% of the vegetables they buy, in reality, they only consume 44%.

The story isn’t any better with fruit – with people assuming they’ll eat 71% of what they buy, but finish just 40%. To fight food waste and save cash, try these tips: • Write a shopping list before you go, so you purchase only what you need.

• Think top-to-toe.

Instead of binning the broccoli stalk, blitz it and use it to bulk up bolognese.

• Don’t toss carrot, celery or onion ends, either – keep them for a healthy homemade stock.

• Fresh produce about to go off?

Make friends with your freezer and keep it for a soup or stew.

WORDS: MELISSA MEIER. PHOTOGRAPHY: MARK O’MEARA & iSTOCK

WHAT A WASTE!

Do vegie burgers stack up?

With the plant-based food movement in full swing, there’s been an explosion of ‘vegie burgers’ in supermarkets and on menus at fast-food chains. But are they a healthy alternative?

Our dietitian Melissa Meier investigates.

PHOTOGRAPHY GETTY IMAGES

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rendy vegie burgers are just about everywhere right now.

The ones that are made from nutritious vegies and legumes, like beans, are a great meal option if you want to give them a try. These are actually just as flavour-packed as their meat-based counterparts. Other vegie burgers, though, don’t cut it in terms of taste or texture – and they aren’t necessarily good for you, either.

To spot the pefect patty, remember to ask these three questions:

Is it real food? Scan the ingredients list for easily identifiable natural ingredients, rather than long lists of ultra-processed elements and additives. Good-for-you patties are made with tofu, nuts and/or legumes (think beans, chickpeas and lentils), rather than highly refined proteins like wheat gluten or soy protein isolate.

Is it loaded with salt? Recent studies have found alarmingly high levels of sodium in vegetarian and vegan

products, so pay close attention to the salt content. Say ‘no’ to anything with more than 400 milligrams of sodium per 100 grams – the less salt, the better.

Does it have enough fibre?

Fibre isn’t just important for gut health – it keeps you feeling satisfied, too. Use the ‘per 100 gram’ column on the back of the pack to compare products, and opt for the brand with the highest fibre content. Vegies, legumes, nuts and seeds all help to boost the fibre content.

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Nutrition

Summer superstars

PHOTOGRAPHY: GETTY IMAGES

Some of the most healing foods are in season during summer. Take advantage of Mother Nature’s bounty by adding these nutritional powerhouses to your warm-weather meals.

Blueberries

Capsicums

Tiny but mighty, these little berries are seriously good for you.

One large study linked them to reduced risk of heart disease, plus they contain an impressive amount of antioxidants to fight disease.

All colours contain vitamin C, as well as fibre and vitamin E. But red capsicums are the most powerful, delivering more than 10 times your daily allotment of vitamin C in one capsicum.

Cherries

Pump up your summer diet with these fresh florets, filled with plenty of fibre, vitamin C and phytochemicals that can help fight cancer.

So give your coleslaw a nutritional kick by shredding and mixing broccoli with carrot or apple, then tossing in either a yoghurt or vinegar dressing.

You get a big dose of antioxidants with every one you pop in your mouth, as they contain compounds that protect the heart and support eye health. The redder the better, because the pigment that gives cherries their colour also provides their disease-fighting power.

Broccoli

Fast fact Strawberries

These sweet treats are loaded with fibre and folate – and it takes only nine of them to get your daily dose of vitamin C. Plus they're super low in kilojoules, with just 130kJ (30 calories) in 10 strawberries.

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CLEAR OUT THE

CHEMICALS WITH A sparkling clean home doesn’t require harsh chemicals and toxic ingredients. In fact, with so many under-regulated and misleading household cleaning products containing toxic ingredients on the market, knowing what is safe and what isn’t can be overwhelming.

Young Living is committed to keeping your home safe from toxic chemicals with our line of naturally derived Thieves® household cleaning and personal care products. Whenever you use these products, you’ll feel great knowing they’re safe to use around everyone in the family, including kids and pets.

For more information about safe cleaning solutions, listen to our podcast on the topic: Visit http://bit.ly/ThievesPodcast

Call 1300 289 536

Visit www.youngliving.com.au #ThievesNaturalCleaning

Fitness

FEELING STRONGER, FITTER AND FIRMER AFTER 40 STARTS HERE

WORDS; STEPHANIE OSFIELD. PHOTOGRAPHY: GETTY IMAGES

Lap it up There’s nothing better than taking a dip on a scorching hot day. But don’t just dive under or dog paddle – seize the opportunity to swim a few laps. Swimming is one of the most effective cardio exercises because it boosts your heart rate and works nearly all your muscles while supporting your joints.

Whether you love breaststroke or butterfly, or do the Australian crawl, it doesn’t matter.

As long as you’re in the swim it’s good news for your health. Research has shown that swimmers live longer than inactive people and have better heart and lung function.

Swimming can also help lower blood pressure and control blood sugar. Fringe benefit: just half an hour of moderate swimming will burn up about 1000kJ (250 cals). So go on, take the plunge!

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Fitness now

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hours That’s how long a post-exercise high can last.

SWING SHIFT Tired of your usual exercise routine? Then head to a nearby playground and channel your inner child. Swinging on the swings can condition your joints, muscles, tendons and ligaments, while climbing the jungle gym will work your core muscles. Or go all out and hang on the monkey bars to sculpt stronger arms. Even a humble park bench can provide a platform for tricep dips and standing push-ups. For extra fun, seesaw with a friend – while you chat you’ll be toning your tummy and legs.

Pick up the pace!

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Stop walking at a snail’s pace! While it’s long been recognised that walking leads to a raft of health benefits, a new study has found that the faster your walking pace, the more years you can add to your lifespan.

People who walk moderately fast enjoy a 20 per cent increase in life expectancy.

When you step up the pace, that rises to a terrific 24 per cent!

Working out regularly can do wonders to help lower blood pressure.

But those benefits may be completely washed away if you use an antibacterial mouthwash after you exercise.

The surprising results of a new study show that using mouthwash after a workout prevents the body from reaching – and staying – in a low blood pressure range post-exercise.

This is because the mouthwash wipes out oral bacteria that allow nitric oxide levels to rise in the blood after exercise, increasing blood flow and also lowering blood pressure.

The antidote?

Use salt water as a mouthwash. Studies show a salty mouth swish is just as effective at reducing oral bacteria and will keep your breath feeling fresh, too.

WORDS: STEPHANIE OSFIELD. PHOTOGRAPHY: GETTY IMAGES & iSTOCK

MOUTHWASH FITNESS FALLOUT

Meet your

HIPS Hips really don’t lie – when something isn’t right with them, you often hear about it from other parts of your body.

Ingenious design Your hips are built like the joystick of a video game controller: A ball on the end of your femur (or thighbone) fits into a socket. The design allows you to lift, rotate and shift your legs in many directions, smoothly gliding around so you can salsa, squat, kick or step over your kid’s dirty laundry pile… again. Versatile, right? The fact is, your hips – second to your shoulders – are among the most mobile joints in your body.

The root of your aches If you have unexplained pain in your groin, knees or lower back, it could be because your hips aren’t doing so well. Inflammation, arthritis and injuries can cause you to walk oddly or sit with poor posture. Overcompensating for the pain can put pressure on the spine, plus your knees and other joints, causing damage over time. Also, the hips are the hub of many nerves that connect to other areas of the body, so if you irritate a nerve in your hip, you might feel it in your backside.

Fortunately, pain that is rooted in the hips can often be alleviated by rest, anti-inflammatory drugs or physiotherapy, says Dr Nicholas DiNubile, an orthopaedic surgeon. Losing extra kilos can take pressure off those joints, too.

ARTWORK BY ELSA MORA

Smart sitting Too much sitting can tighten hips, eventually causing the femur to grind against its socket’s edge. Good sitting posture can help: Sit tall with your feet flat on the floor, keeping your knees at the same level as your hips. Try not to slouch or lean to one side too much, and get up at least every hour to keep your hips mobile.

Did you know?

You take 1-3 million steps a year, a big ask for your hips to carry all that body weight around!

Fitness

tip

Michelle Bridges'

Move of the month

To make this more challenging, perform the exercise with both your legs extended and resting on another secure bench or chair in front of you.

WHAT TRICEP DIPS WHY We spend so much time focusing forwards – leaning forwards, moving forwards – it’s easy to literally end up folded forwards (picture those little old ladies who are hunched over and unable to stand up straight anymore). Train to be balanced by targeting the back of your body – the back of your arms specifically!

HOW

• Keeping your arms long, put your hands on the edge of a secure bench or chair.

• Bring your bottom close to the edge of the bench or chair, and bend your knees so your feet are flat on the floor.

• Extend one leg in front of you.

EXECUTION

1 2 3

Keeping your arms squeezing towards each other and your weight mainly in your hands, bend your elbows and lower your bottom towards the floor.

Push down through your hands, squeezing with your arms, then come back up to the start position.

Switch legs so the other one is extended and repeat the dip.

Check out Michelle Bridges’ 12 Week Body Transformation program. Get workouts, 1000+ healthy recipes and weekly meal plans that are created for your personal health goals. Just head to: go.12wbt.com/ sign-up. Prevention readers get a special 10 per cent off with the code PREV10.

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PHOTOGRAPHY: 12WBT

WANT MORE EXERCISE TIPS FROM MISH?

Freshen up KIND-LY DEODORANT, $18.95 Stay dry and odour-free using this 100% natural and locally made range. kind-ly.com.au

Give it a whirl WHAM O FRISBEE, $19.99 Get the whole family (dogs too!) moving with an easy-to-throw frisbee. rebelsport.com.au

Game on!

FINSKA, $69.89 Bring a little fun competition to the beach with this Swedish game. finska.com.au

Fitness fun

in the sun

Stay active and soak up the rays this summer with our favourite pool and beach-side picks!

Cover up Dry off DOCK & BAY CABANA BEACH TOWEL, $38 Quick-dry technology makes this towel dry three times faster. Plus sand doesn’t stick! dockandbay.com

AQUA BLU AUSTRALIA PLUM RASH GUARD, $114.90 A zip front and generous stretch make this rashie your sun protection go-to. theiconic.com.au

Stay shady SUNDAY SUPPLY CO. SUN RAY TRAVEL BEACH UMBRELLA, $199 Keeping out of the sun has never been so lightweight or so stylish. sundaysupply.co

Carry all

WORDS: ELLY GLENDENNING

SUNNY LIFE AZULE LUXE MESH BEACH BAG, $49.95 There’ll be no more sand in your bag with this easy filter mesh. sunnylife.com.au

Walk on air BIRKENSTOCK ARIZONA NATURAL METALLIC LEATHER IN COPPER, FROM $168 Stay cool and comfortable on long walks with these cushioning sandals. birkenstock.com.au FEBRUARY/MARCH 2020 PREVENTION

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Fitness

Getting sweaty

DOWN THERE Intense summer workouts can see you combating more than armpit stains and a sweaty bra. Here’s what you need to know about that awkward crotch sweat, and what you can do about it.

WEAR MOISTURE-WICKING FABRICS Opt for breathable underwear. Choose loose, cotton materials whenever possible, or you can reach for underwear with moisture-wicking properties, which is great for workouts. If you’re working out, ditch your clothes ASAP after exercising to cut down on the risk of skin conditions like folliculitis (inflammation of hair follicles) or yeast infections.

TRIM THINGS UP Especially during the warmer months, doing a bit of grooming below the belt can also help minimise sweat around your vagina, says dermatologist Dr Alan Parks. Pubic hair actually aggravates your sweat glands, prevents sweat from evaporating, and may trap unpleasant 36

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smells, so giving it a trim can give your skin some room to breathe.

USE A GENTLE CLEANSER Your vagina is extremely sensitive, so it’s important to note that hygiene products should never actually go inside it, as this could throw off your vaginal pH and increase your risk of infections. Simply wash around your vulva to keep things fresh.

APPLY A BIT OF POWDER Using a cornstarch-based powder that absorbs moisture can be a lifesaver for people prone to crotch sweat. Again, just make sure you’re not actually putting it inside your vagina, warns Dr Parks, and opt for just a light dusting around your vulva. Avoid talc-based baby powder or talcum powder, as they’ve been linked to negative health effects in women, including an increased risk of ovarian cancer.

TALK TO A PRO There are medications to reduce out-of-control perspiration. Plus you can get Botox injections (yes, really!) in your problem areas to control the sweat completely for up to six months. In fact, it’s a common treatment for those who also deal with constant pit stains (from sweaty armpits).

Bottom line Sweating down there is normal.

But if it truly bothers you, talk to your GP, who can help keep you sweat-free.

WORDS: KELSEY BUTLER. PHOTOGRAPHY: iSTOCK

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long with your armpits and scalp, the area surrounding your vagina has a high concentration of hair follicles and sweat glands. And, like any other part of your body that sweats, your crotch area will do what it can to prevent overheating. “Sweating is your body’s air conditioner,” says dermatologist Dr Joyce Imahiyerobo-Ip. “It provides the body with a way of cooling itself down.”

It’s important to note that sweating, even around your vagina, is totally normal. So what can you do about crotch sweat? Keep these tips in mind next time things feel a bit too moist for comfort down there.

Fast fact Avoid using talc-based baby powder or talcum powder as they’ve been linked to an increased risk of ovarian cancer.

Beauty

WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: iSTOCK

FAST, EASY WAYS TO LOOK AS GOOD AS YOU FEEL

COVER STORY

Beauty now

love, love love!

Eau de You

Set to be one of the big trends of 2020 is ampoules and capsules supplying a single-dose of skincare. So why are these better than your jar of cream? Because this method keeps the active ingredients lab-fresh until application. (By contrast, creams and serums kept in a jar are exposed to air and constant finger dipping, which can reduce their ingredients’ potency over time.) Single-use skincare delivers a perfect shot of nutrients to your skin, preserving the benefits of the formula. Use as you would a serum: after cleansing and before moisturising.

Supercharge your skin with our top picks below:

FOR PROTECTING Babor Stress Control Ampoules, RRP $93 for 7, au.babor.com This concentrate supports the skin’s natural cortisol levels, soothes stressed skin, smooths wrinkles and contains a powerful peptide that helps facial features to relax.

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FOR BRIGHTENING Elizabeth Arden Vitamin C Ceramide Capsules, RRP $75 for 30, David Jones These shots of ultra-potent vitamin C with ceramides give skin natural radiance by nourishing, strengthening and moisturising.

FOR ANTIAGEING Skin Doctors Potent Vit. A Ampoules, RRP $59.95 for 50, skindoctors.com.au Each ampoule contains 15 per cent pure clinical retinol to improve the appearance of wrinkles, uneven tone and also pigmentation.

FILTERS BANNED If you’ve rolled your eyes one too many times at the overdone pouts and razor-sharp cheebones of Instagram beauties who’ve enhanced their appearance with digital filters, there’s good news. The photo-sharing giant has vowed to ban any filters that give the users the appearance of cosmetic surgery – and adversely affect the way users of the app feel about themselves – minimising the rise of modern-day ‘selfie dysmorphia’.

WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: iSTOCK

SINGLE-SERVE SKINCARE

Your signature scent is a personal thing – and now, it’s even more so, thanks to a new perfume house where you can create your very own one-of-a-kind fragrance for $70.

Founded by the powerhouse Parisian scent designer, Johanna Monange, Maison 21G allows you to mix a bespoke eau de toilette – based on your personality, mood or preferred ingredients – with over 600 possible combinations.

Sydney readers can pop into the boutique at Sydney’s Hyatt Regency for a lesson in EDT mixology, or you can visit maison21g.com.

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SHAPE UP BROWS Studies have found that brow colour and impact fades with age. The simple act of filling in sparse areas and making them a little darker is like a mini eye lift.

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ADD DEFINITION Don’t skip mascara, so load up your lashes for instant definition.

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CREATE ILLUSIONS WITH MAKE-UP Sweep a matte, taupe eyeshadow under the lower lash line to create an instant eye lift.

Extend it ever so slightly beyond your upper lashline, then simply join this bottom line to your top line – and you’re done!

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CONCEAL DARK CIRCLES Strategically place a tiny amount of concealer in the deepest or darkest zone.

The secret is to apply with a fine-tipped brush, like an eyeliner brush.

Apply sparingly, then gently pat the product in with your ring finger.

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DISGUISE UNDER-EYE BAGS It’s all about reflecting light. So use a lightweight, illuminating liquid concealer that bounces the light to deliver a vibrant under eye.

PHOTOGRAPHY: GETTY IMAGES

6 secrets to younger looking eyes Say goodbye to puffy, tired eyes. Award-winning make-up artist, Amanda Ramsay, shares her tips on how to look years younger, fresher and brighter.

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Pick the right eye cream

There’s an eye cream for every issue under the sun (and around your eyes). If puffiness is your problem, try a cream with caffeine or vitamin K, which help flush out fluids. Caffeine also helps to constrict the blood vessels, working wonders on dark circles, while vitamin C eye creams can help fade brown spots. To soften crow’s-feet, look for a cream with retinol, to boost collagen, and antioxidants, to prevent further damage.

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Beauty

Easy on the earth

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Stock your shelves with our pick of some of the best sustainable beauty – as good for you as for the environment.

1. BYBI BEAUTY BABE BALM BRONZE HIGHLIGHTING BALM Give your skin a rosy, radiant glow with this natural highlighter, manufactured in 100 per cent recyclable packaging. RRP $24, Sephora

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2. PURE PLANET CLUB ORGANIC LIP BALMS These organic, plastic-free, recyclable lip balms contain nourishing ingredients like shea and cocoa butters, plus vitamin E. RRP $30 for 3, pureplanet.com.au

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3. UPCIRCLE FACE SCRUB COFFEE & FLORAL OILS This natural exfoliator repurposes used coffee grounds along with skin-softening ingredients, including rosehip, geranium and shea butter.

RRP $25.99, upcirclebeauty.com.au

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4. THE BEAUTY CHEF PROBIOTIC SKIN REFINER Formulated using the remaining liquid from the lacto-fermentation process of The Beauty Chef’s probiotic powders, this sustainable, natural exfoliant is rich in lactic acid to exfoliate, balance and hydrate. RRP $69, thebeautychef.com

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5. BIOME HEMP, SHEA & CLAY BODY BAR This zero-waste, gentle soap both nourishes and exfoliates with natural ingredients, including hemp, olive, hemp seed oil, castor oil and Australian pink clay. RRP $9.95, biome.com.au

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6. BIOSSANCE SQUALANE + VITAMIN C ROSE OIL This weightless, sustainable squalene oil, derived from sugarcane, brightens with vitamin C and reduces fine lines with rosehip. RRP $112, Sephora

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7. DEAREST LIPS LIP BALM IN LAVENDER & HIBISCUS Naturally coloured with hibiscus flowers, this nourishing, eco-friendly lip balm will keep your lips soft and moisturised. RRP $10.95, biome.com.au

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9. CHARLOTTE TILBURY HOT LIPS 2 LIPSTICK IN GLOWING JEN This hydrating vegan lipstick contains antioxidants and moisturing properties for kissable lips – and comes in a refillable case.

RRP $57, charlottetilbury.com/au 10. BAR NONE REPAIRING SHAMPOO & CONDITIONER This clean-formula, zero-waste, vegan duo contains no plastics, no nasties, is free of harsh ingredients and comes in recyclable aluminium packaging. RRP $20 each, Woolworths

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WORDS: CECILY-ANNA BENNETT

8. ECOTOOLS SHEER POWDER BRUSH You can perfect your complexion with this soft, 100 per cent cruelty-free bamboo powder brush.

RRP $18.99, ecotools.com.au

Beauty

VEIN HOPES Did you know?

Doing exercises that improve circulation and muscle tone in your legs can ease varicose vein discomfort.

WORDS: EVE CAMERON. ADDITIONAL REPORTING: STEPHANIE OSFIELD. PHOTOGRAPHY: GETTY IMAGES

What can be done about unlovely leg veins that knock our confidence?

It turns out, quite a lot.

Beauty

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his might make you feel squeamish, but let’s unpack veins. Spider veins… varicose veins… the ones that have you reaching for the maxi dress or trousers (again) because the simple summer pleasure of baring your legs has become a self-conscious ordeal.

Greeny-blue, sometimes twisted, sticky-out varicose veins appear when the valves in the venous system of your legs stop working properly and blood begins to pool. There’s a well-proven familial link. If your mother has them, there’s a 45 per cent chance you’ll get them, rising to 90 per cent if both parents do, according to consultant venous surgeon Professor Mark Whiteley.

Crossing your legs doesn’t cause them. Neither does being on your feet all day, though standing for long periods can make them worse. Despite the fact that many women develop them when pregnant, varicose veins have nothing to do with hormones. Rather, they’re a result of the increase in blood volume that occurs during pregnancy, which puts pressure on the venous system. While they shrink after birth, they rarely disappear.

NEW ULTRASOUND TREATMENT When it comes to smaller, purple and red spidery thread veins, the important thing to know is that, in the majority of cases, they’re a sign of underlying varicose veins, and to properly identify what lies beneath, you’ll need a specialist duplex ultrasound. Pinpointed issues could include problems with the pelvic veins, which is significant because many women who suffer the resulting chronic pelvic pain are often misdiagnosed with endometriosis, Prof Whiteley believes.

So if you do have an underlying problem, what’s the treatment? Coming soon is the first non-invasive technique, which uses ultrasound, beaming energy through the skin from the outside. Until it lands, which promises to be in a couple of years, there are only invasive procedures: microwave ablation, laser ablation and radio frequency. Although the technology is different, the process is the same – legs are loaded with local anaesthetic and a needle is passed into and up the vein to be treated, followed by a thin catheter through which the energy is fired to close

or destroy the vein wall. It’s a bit like having a dental filling – there’s no pain, but you feel tugging and movement. Scars are tiny, as it’s pinhole surgery, and you’ll walk out after less than an hour wearing bandages that you swap the next morning for compression stockings, which you wear for two days. There can be some pain and bruising afterwards. Another technique, ClariVein, claims to cause less pain and bruising and doesn’t need anaesthetic ( just a stiff gin). It uses a spinning wire to damage the vein wall and a drug to close it.

SCLEROTHERAPY VERSUS LASER With underlying veins dealt with if need be, smaller veins are easily treated with sclerotherapy, in which a substance is injected into the vein to destroy the wall. It stings. Compression stockings are a must afterwards and need to be worn day and night for 15 days to stop blood flowing back into the vein, clotting and brown marks forming on the skin (these can be permanent). For this reason, it’s a procedure that’s best done in winter, from both a comfort and wardrobe perspective.

Laser can work on leg thread veins, too. However, there is a risk of being left with permanent white burns, which is why most experts prefer painstaking sclerotherapy.

And that’s the rub with varicose and spider veins: there aren’t any quick fixes, so they are best viewed as a long-term project. Shorts next year, then?

THE COST OF TREATMENTS The good news is that you can sometimes get some financial assistance for these procedures to treat varicose and spider veins: • Medicare will provide some cover for treating varicose veins with sclerotherapy if they are bigger than 2.5mm, or causing health problems, such as skin ulcers. (Medicare does not offer rebates to reduce spider veins or prominent veins for cosmetic reasons.)

• Your health fund may reimburse some of the cost of treating spider or varicose veins if they’re causing ongoing issues, such as aching or swelling. You will most likely need to provide a letter from your doctor or vascular specialist.

• As a guide, ultrasound-guided sclerotherapy usually starts at around $300 to $500 for spider veins and goes up to $800 or more for bigger veins. Other treatments, such as laser ablation and surgery, can vary from between $2000 to upwards of $4000 per treatment.

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Goodness you can trust...

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Mind

SMART WAYS TO STAY SHARP, CALM AND POSITIVE

How yoga flows can fight fear

WORDS: STEPHANIE OSFIELD. PHOTOGRAPHY: GETTY IMAGES

Yoga and meditation do more than bliss you out. New research shows they can also help reduce the size of your right amygdala – the part of your brain that processes thoughts and feelings of fear and anxiety.

The study, conducted in The Netherlands since 1990, recruited more than 15,000 people aged 45 and over. About 3700 participants, who practise yoga and meditation, were given regular MRI scans to map any change to their brain.

The scans found that engaging in regular Oms (meditation mantras) and asanas (yoga poses) helps downsize the right amygdala, which, in turn, leads to a greater ability to handle stress in daily life.

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Mind now

Did you know?

20%

The drop in anxiety when worry warts exercise regularly.

Total recall

SAY ‘YES’ INSTEAD OF ‘NO’

Want to feel more positive and happy? Then start saying ‘Yes’ more often. Researcher Dr Dan Siegel, of the UCLA Mindful Awareness Research Centre, found that, by saying ‘No’ too often, we close ourselves off to life’s possibilities. Initially working with children, he now takes adults through this powerful exercise you can try yourself: Have someone say to you ‘No!’ firmly and repeatedly and see how you feel. In workshops, participants report feeling closed, rigid, even frightened. By contrast, when someone says ‘Yes!’ with conviction, people said they felt more open, confident and trusting.

Why not say ‘Yes!’ to the opportunities life brings you – that party invitation, impulse holiday with friends, or even a new hobby.

Would you struggle to remember your best friend’s phone number without checking your phone?

You’re not alone.

Three in four Aussies believe our reliance on smartphones is making us distracted and shrinking our ability to remember things. A recent Australian survey by Entity Health found: of Aussies blame electronic devices for poor concentration and focus

76%

can’t remember regular appointments without their device

44%

can’t remember important birthdays without checking their phone

Pass on the salt

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Protect your brain from ageing by not overdoing the salt. A recent study found that a high-salt diet causes a deficiency in a compound that’s critical to brain health. As a result, overdoing the salt can contribute to learning and memory problems. So for your memory’s sake, seek out other ways to give your meals a flavour punch – think chilli, pepper, mustard, wasabi, a squeeze of lemon or a sprinkling of herbs.

The antidote? It’s a no-brainer really.

Commit details to memory, switch off your phone and fire up your brain.

WORDS: STEPHANIE OSFIELD. PHOTOGRAPHY: iSTOCK

30%

New ways to

F

NOD OFF

Constantly awake at night? ‘The world’s most boring man’, global sleep podcast guru, Drew Ackerman, shares his slumber secrets.

WORDS: ANDREA DUVALL. PHOTOGRAPHY: GETTY IMAGES

W

hen Drew Ackerman talks, more than three million followers fall asleep.

His podcast, Sleep With Me, which delivers rambling bedtime stories in a dozy monotone, was borne out of Drew’s own struggles with insomnia. Six years on, his global fan base of late-night listeners has turned him into an unlikely expert on what it takes to really get good shuteye. Here are his top tips: “Have a pleasurable wind-down routine – it might be a bath, a natural therapy or a bedtime story. An hour before I want to be asleep, I do some yoga stretches and then I’ll read fiction. Even if I can’t fall asleep, at least I feel a little bit more relaxed and nourished, instead of harried, like, ‘Oh, God, I’ve got to stop what I’m doing and go to sleep!’ ” “Avoid over-stimulating things at bedtime, even stimulating conversations (another reason to put your phone away).”

“Having a dark room is really important, and studies back that up. Light pollution is

something that researchers are looking at now. There are so many lights that you may not even be aware of, like LEDs on seemingly every device. I keep a roll of painter’s tape and I put it over those LEDs and it really does make the room darker.”

“Find a way to give yourself a bit of empathy and compassion. Often times, if we can’t sleep, we start to blame ourselves. So try thinking how you’d take care of a friend. You’d say, ‘Hey, that’s tough and you do deserve a good night’s sleep and I know that you’re going through this rough time.’ It might not solve things, but sleep can be such a loaded issue for people that just loosening that knot a little bit can help.”

“Just for peace of mind, talk to your doctor about your sleep issues. See if there are any underlying health issues, and ask if there is anything else you can be doing to help you fall asleep.”

Drew’s Aussie podcast episode, Australia Sleepy Slang Tour, was sponsored by natural sleep medicine ReDormin Forte by Flordis.

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Did you know?

PHOTOGRAPHY: iSTOCK

Your colon’s bacteria make up the lion’s share of your immune system, supporting the body’s natural defences.

GUT HEALTH

THE SCIENCE OF

DIGES T

N IO Think your smartphone is a feat of engineering?

Well, it’s got nothing on your gut. Discover the inner workings of this complex system, with tips and watch-outs for a happier, healthier tummy.

BY LIZ KRIEGER

THE BASICS Mmm… garlic. Or maybe it’s butter and sugar.

As soon as the smell of something yummy wafts from the kitchen, your digestive system kicks into gear, starting with your tongue and ending with your colon.

“It’s an amazingly complex system,” says gastroenterologist Dr Chris South. “The digestive system has so many zones and organs, all united in the same goal: to turn food into fuel by extracting the nutrients we need.”

Your personal food processing plant is like a symphony orchestra: when all the players perform well, the result is beautiful music that simply flows. Should one or two musicians space out or be unable to play their parts, all of a sudden the group can sound more like your school band practice. In bodily terms, that means bloating, pain, constipation and all manner of digestive disasters. Turn the page to learn more about this amazing ensemble, some of the causes of missed notes, and how to get your body back in tune. E FEBRUARY/MARCH 2020 PREVENTION

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From fork to flush

YOUR BODY ON FOOD NOSE Behold a gooey wedge of chocolate mud cake! When you visually take note of the texture, colour and shape, all of a sudden you want it, even if you weren’t craving cake before.

MOUTH The saliva pooling in there contains the enzyme amylase, which starts digesting the cake as soon as it makes it onto your tongue.

The liquid also helps to lubricate the food and mould it to slide into the pharynx (your throat).

PANCREAS + LIVER The pancreas shoots juices containing enzymes into the small intestine to break down carbs, fat and protein. The liver sends bile, via the gall bladder and bile ducts, to digest fat.

SMALL INTESTINE This freakishly long tubular organ (roughly six metres!) is where the bulk of your body’s nutrient absorption happens, via finger-like projections (villi) that cover the coils along the inside.

PUT YOUR GUT IN A GOOD MOOD Having a healthy gastrointestinal (GI) tract may play a significant role in mood regulation, says dietitian Jaclyn London. That’s thanks to probiotics, beneficial bacteria found in your gut that can help improve digestion and the absorption of nutrients. So how do you get better, stronger probiotics? By eating foods high in prebiotic fibre, which help these ‘friendly’ bacteria thrive. Add more asparagus, artichokes, apples, cabbage, oats, pulses, nuts and seeds to lend a hand in getting your gut to stay ‘friendlier’.

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Scent receptors register aroma, and this may lead you to begin to salivate.

EPIGLOTTIS When you swallow, the saliva covers your trachea, keeping that cake from going down the ‘wrong pipe’ and towards your lungs (cough!). When all goes well, the food heads through the upper oesophageal sphincter, a ring-shaped muscle, and then into the oesophagus.

STOMACH Welcome to the hydrochloric acid bathtub! Here, muscle contractions grind stuff up even more and ready it to travel to the small intestine. For most people, the majority of what has been eaten leaves the stomach within two hours.

LARGE INTESTINE Also known as the colon or large bowel, it’s at least 1.5 metres long.

It absorbs water from food, turning whatever’s left into poo. It’s also where trillions of (mostly good) bacteria help finish digestion and make certain vitamins.

RECTUM The final stretch is where waste waits before being released.

This area of the colon has a lot of nerves, which alert you when it’s full and when you need to find a bathroom.

PHOTOGRAPHY: iSTOCK

EYES

GUT HEALTH

5

CAUSES OF DIGESTIVE DRAMA Check out these surprising reasons for gut distress.

YOUR MIND

TRAVEL

1

3

The fix Do what you know lowers stress, like

The fix Move as much as possible, drink lots of water and go easy on alcohol, which can be dehydrating. To ease symptoms, take 200 to 400mg of magnesium citrate a day, says Dr Vincent Pedre, author of Happy Gut. Magnesium citrate attracts water to the colon, keeping things moving.

Know how your stomach can act up when you’re nervous? “Like a direct internet connection from your head to your gut, the vagus nerve runs from the brain to the abdomen,” says gastroenterologist Dr Shanti Eswaran. “So if something is going on in your head, that nerve is affected,” causing diarrhoea (when liquid fills your intestine) or constipation, generally defined as ‘going’ fewer than three times a week.

You may also feel more abdominal pain.

meditation or exercise. If emotions are a big cause of the problem, cognitive behavioural therapy or antidepressants can help.

MORNING COFFEE

2

If you start the morning with a cup or more, the stimulant acts in two ways – and quickly. It speeds up the gastrointestinal tract overall, Dr Eswaran says. But it also causes rectal hypersensitivity, leading to contractions and then to your hasty search for a bathroom.

The fix Time your coffee right, and be aware

that, for some people, any very hot or very cold beverage can cause the contractions, she says.

Racing to get to the gate, new-to-you foods, not taking in enough liquids, a change in routine and the sedentary nature of travel slow down your gastrointestinal tract.

The result can be constipation.

ANTIBIOTICS

4

Medicine you take to fend off an infection can sometimes leave your gut depleted of the ‘good’ bacteria it once had, rendering you susceptible to ‘bad’ bacteria creeping in, Dr Chris South says.

This can lead to diarrhoea.

The fix Eat prebiotic (high-fibre) foods, which the healthy bacteria in your gut feed on. This can help them flourish. Dr South recommends upping the fibre in your diet rather than popping a probiotic supplement.

YOUR CYCLE

KEEP A SYMPTOM DIARY Many patients are too grossed out or embarrassed to go into detail with their doctor about their digestive issues, so make a list! Jot down your issues – bloating, pain, constipation, funky-coloured stools – as well as how long you’ve had them and what you’ve tried, then simply hand it to your GP. While you can solve many of these problems through changes to your diet or exercise routine, or with over-the-counter fibre supplements, there are also prescription options for irritable bowel syndrome (IBS), Crohn’s disease and other digestive dramas.

5

If you tend to get diarrhoea when you have your period, it’s no coincidence.

Prostaglandin hormones can trigger muscular activity in your intestines, says gynaecologist Dr Mary Jane Minkin.

The fix If it’s a big problem, ask your doctor about taking birth control pills, which prevent ovulation. You can also try ibuprofen, which blocks the production of more prostaglandins, Dr Minkin says. E FEBRUARY/MARCH 2020 PREVENTION

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GUT HEALTH

Eat for a happy GI tract

FOODS YOUR TUMMY WILL LOVE These four items are must-munches, says dietitian Jaclyn London.

GINGER Compounds in ginger – fresh, crystallised or in tea – can halt the stimulation of gastrointestinal tract receptors that make you feel queasy.

Research links regular consumption to less morning sickness and chemo-induced nausea.

OATS This grain is loaded with soluble and insoluble fibre, which can absorb water and bulk up your stool – and that helps keep things moving through your gastrointestinal tract.

By keeping you regular, the fibre in oats also eases gas pressure.

POTATOES Both regular white potatoes and kumara, or sweet potatoes, can be calming for your belly when it’s upset.

This is because they’re binding, meaning that they absorb excess water in your intestines and help to keep your poo together.

YOGHURT Recovering from a stomach bug? Then eat some plain unsweetened Greek-style yoghurt.

The yoghurt’s live and active cultures can help boost the production of gut bacteria that will aid in getting your gastrointestinal tract back to normal.

Call the doc if you have...

UNEXPLAINED BLOATING OR PELVIC PAIN In rare cases, this could signal ovarian cancer, especially if you feel full after eating very little.

Bloating with frequent tummy pain and diarrhoea might be due to an inflammatory bowel disease (IBD), such as ulcerative colitis.

BLOODY STOOLS It may be a haemorrhoid, but always ask your GP. Blood could be a sign of IBD or be caused by a growth or tumour.

PALE POO In general, your stool should have some green, yellow or brown in it. If it’s greyish or super-light, there could be a liver problem or a bile duct blockage.

There’s no polite way to say this: moving your body helps you move your bowels. The muscles in your digestive system are positively affected even by something as simple as brisk walking and staying active throughout the day, says physician Dr Sandra Fryhofer. When the muscles in your body are active, the natural squeezing of muscles in your gut (peristalsis) can get stimulated, which aids in moving everything through. In a study of 62,000 women, those who reported daily physical activity were about half as likely to experience constipation as those who worked out less than once a week.

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PAIN IN THE LEFT TUMMY Severe discomfort with a fever could mean diverticulitis, an infection in the large intestine. You’ll be given antibiotics, then start a diet rich in fibre.

PHOTOGRAPHY: iSTOCK

Exercise regularly to be more ‘regular’

UNEXPLAINED WEIGHT LOSS This could signify a range of things, including coeliac disease, Crohn’s disease, ulcerative colitis or, rarely, cancer of the colon, pancreas or gall bladder.

Research shows it takes 3-4 weeks to turn a new behaviour into a habit.

HOW TO STAY MOTIVATED

Make your

HEALTH GOALS STICK

So you’ve resolved that this year you’re going to be fitter, stronger, lighter and healthier? Okay then – let’s do this!

We asked fitness pros for their best motivation tips so you can make it really happen.

PHOTOGRAPHY: iSTOCK

REFRAME YOUR FITNESS GOALS First of all, says sport psychologist Dr Eddie O’Connor, “If you’re asking, ‘How can I stay motivated?’ you’re already lost. Motivation doesn’t last – as soon as you [take a licking] that first time, the motivation goes away.”

Instead, Dr O’Connor says it’s more important to have a clear picture of what you want your identity to be. “It’s not enough to say, ‘I want to get in shape,’ he insists. “ ‘I want to be a healthy person,’ is a more powerful sentiment.”

Then, what does a healthy person do? How do they act? Dr O’Connor uses his own life as an example. He says that he’d tried running, triathlons and other forms of fitness. But it wasn’t until he discovered CrossFit that he found his identity. “I am a CrossFitter, so I go to CrossFit,” he says. He loves the community aspect of the workout, so it’s who he is.

Dr O’Connor says when you encounter workout roadblocks, you have to be willing to embrace the challenges and “feel the pain” to get through them.

FOCUS ON HOW WORKING OUT WILL MAKE YOU FEEL When it comes to rewards, Dr O’Connor says, “How I feel after working out is reward enough.”

He adds that if you do feel you’re the type of person who needs a reward to get through, make sure that reward isn’t related to food, so gift yourself a new workout outfit instead of a trip to your favourite restaurant.

Personal trainer Leanne Shear agrees. “I really actually envision the outcome of my workout and how good I will feel, even doing nothing intense but just moving and getting the blood flowing,” she says.

And if you’re just getting back into working out after some time off – however long it may have been – hold on to that feeling, says Nike Master Trainer Alex Silver-Fagan. “I always remind myself of that moment where I felt good – liking how I looked in an outfit or having a really good workout,” she says. “When I don’t feel as good, I remind myself of those good feelings. I never want to feel not good.” E FEBRUARY/MARCH 2020 PREVENTION

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HOW TO STAY MOTIVATED

Make goals happen!

Use these five ‘SMART’ principles to help you create a fitness goal that’s perfectly suited to your body’s needs, your current fitness level and also your schedule.

S

PECIFIC Vague goals give people too much leeway and can lower their motivation to push themselves, personal trainer Chris Powell says. So be precise and say, for example, that you want to lower your body fat by 10 per cent.

M

PUT TOGETHER A KILLER WORKOUT PLAYLIST

A

Load your smartphone with your favourite songs and turn the music up when you’re feeling too tired to change into your workout clothes. More often than not, you’ll perk up and feel ready to work out, says personal trainer Michael Everts. “It gets you to the gym – the hardest part of motivation – and once you’re there, you’ll probably stick around,” he says.

TTAINABLE If you can barely find 20 free minutes in your day, don’t set yourself up for failure by saying you’ll walk for 50 minutes three days a week.

R

EALISTIC Even with the smartest plan and the strongest determination, your body can handle only so much.

Fast weight loss is possible, but if you drop more than half a kilo a week, you’re most likely looking at muscle and water loss – not fat.

T

IME SENSITIVE Deadlines create a sense of urgency and make your goal a priority, Chris Powell says. Give yourself four to six months to train for an event (like a charity walk or sprint). If your goal is to lose weight, once you’ve achieved it, set a time frame to review how well you’ve maintained it.

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KEEP WORKOUTS SHORT Trainer Leanne Shear says that when she’s not feeling like doing a long, hard workout, she knows that even 15 to 20 minutes is better than nothing – and that she can still get an intense workout in a shorter time frame.

Sometimes knowing the finish line is so close is helpful. “So if I’m feeling less than motivated, I know it will be over quickly,” Leanne says. “I will have gotten a solid workout in, and I’ll be feeling great!”

SET SMALL FITNESS GOALS In a similar vein, try creating small goals for yourself. Trainer Alex Silver-Fagan suggests doing just 10 star jumps or five push-ups a day.

This way, you’ll feel accomplished every time you set foot in a gym or class. “It’s baby steps,” she says, “and you have to stay with it when it gets hard.” But most important, remember

this tip from Alex: “Progress isn’t instant – one workout doesn’t get you in shape. One pizza, or one bar of chocolate, isn’t going to put you over the edge.” Doesn’t that put things into perspective nicely?

IMAGINE YOUR MOST EMBARRASSING PHOTOS Everyone has those photos they wish never existed, but sometimes they can serve as a good reminder of how far you’ve come and what you’ve accomplished. Whenever you feel like skipping a workout, looking at those photos will inspire you to keep at it.

“Some clients have had close friends keep embarrassing ‘before’ pictures of them with instructions to release the pictures on social media if they don’t stick with their workout plans…evil!” says David Jack, personal trainer and performance enhancement specialist.

“But it’s worked.”

PHOTOGRAPHY: GETTY IMAGES

EASURABLE You should be able to gauge and quantify your progress, so set micro (weekly) and macro (monthly) goals to keep yourself on track.

Find a workout buddy They say time flies when you’re having fun, and this is especially true if you’re working out with a buddy. It also helps to have an exercise pal who’ll cheer you on throughout your workout. Just when you think you can’t possibly do another push-up, your friend is there to say you can – and you do. “A workout buddy can help because it encourages people to make connections with others who share common values and are pursuing similar goals,” says Philip M. Wilson, PhD, who studies motivation and the factors that determine our participation.

Fast fact

WORDS: AMY SCHLINGER. PHOTOGRAPHY: iSTOCK

Women start to lose muscle mass and strength in their 30s. You can restore it with exercise, speciďŹ cally resistance, or strength, training.

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FAST FITNESS

Drop kilos

FAST!

This fat-burning plan will have you looking and feeling fit and fabulous. Commit to just seven days and we guarantee you’ll be hooked!

T

his simple yet transformative plan doesn’t require a gym or any more gear than a set of 2-5kg dumbbells. Start it, stick with it, and you’ll be blown away by how lean and fit you become. Seeing results fast is the best way to ensure that you stick with any program, so at the end of the first seven days, you’ll feel fantastic benefits. Stay with it, as each day you will build incrementally more tone and lose fat where it counts. “Real, lasting success is created – not in some massive show of effort – but in a series of small steps taken every day,” says fitness and nutrition expert Adam Rosante.

And we do mean small: Adam asks you to exercise for only 45 seconds on the first day of this plan! It begins with simply doing some

jumping jacks and squats, and slowly builds until you have a 30-minute, full-body, fat-burning workout that you can definitely do.

How can we be so sure? There are only eight moves in total, and starting with fewer reps will help you perfect them.

But we know as well as anyone that sometimes that to-do list has to be pushed off until tomorrow.

That’s okay. “If it’s been less than a week since you last worked out, pick back up where you left off,” Adam says. “Any longer – start from the beginning.” It won’t be longer, though, because once you start this challenge, you won’t want to stop at the seven-day mark but continue on to day 30. You’ll be like us – sweaty, as well as dripping with confidence. E

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OVERHEAD PRESSES

JUMPING JACKS

PUSH-UPS

BICEP CURLS

Stand with your feet shoulder-width apart, toes pointed out slightly, arms extended out in front of you. Squat down as far as you can without losing the natural curve in your lower back.

Hold your dumbbells at shoulder height, palms facing in. Extend your arms overhead, twisting them so your palms face away from you.

You’ve known how to do this move forever, but don’t be tempted to sail through the set. Keep your knees aligned with your toes, your arms high, and your butt tucked.

If you need to at first, do the push-up on your knees. Lower your knees to the floor, cross your ankles, and draw your heels towards your butt.

Hold your dumbbells down at your sides, palms facing each other.

Twist your arms forward and raise the dumbbells up to shoulder height.

PREVENTIONAUS.COM.AU

PHOTOGRAPHY & ILLUSTRATIONS: HEARST US

SQUATS

FAST FITNESS

DAY 1

DAY 6

45 Seconds 10 jumping jacks 8 squats

2 minutes, 30 seconds 15 jumping jacks 8 squats 8 push-ups 8 bent-over rows 20-second plank 15 jumping jacks

DAY 2 90 Seconds 15 jumping jacks 8 squats 8 push-ups

DAY 3 2 minutes 20 jumping jacks 8 squats 8 push-ups 8 bent-over rows

DAY 7 3 minutes 20 jumping jacks 10 squats 10 push-ups 10 bent-over rows 25-second plank 20 jumping jacks

DAY 4 2 minutes, 30 seconds 25 jumping jacks 8 squats 8 push-ups 8 bent-over rows 20-second plank

DAY 5

Rest!

Give yourself a pat!

YOU’VE MADE IT THROUGH 7 DAYS! Notice how much more you can do, and savour that feeling.

Now you’ve set up a daily routine, the hardest part is done, so why not keep going? We’re taking you through 30 days, still building slowly.

DAY 8 3 minutes, 45 seconds 25 jumping jacks 12 squats 12 push-ups 12 bent-over rows 30-second plank 25 jumping jacks

DAY 9

BENT-OVER ROWS

PLANK

SIT-UPS

Squeeze your shoulder blades together as you pull your dumbbells from roughly your knees up towards your hips.

Get in plank position, with your forearms on the floor. Draw your butt down and belly in, so your body is straight and parallel to the ground.

Keep your feet and hips on the floor and your hands behind your head, using only your abs to lift your back off the ground until you’re sitting up straight.

4 minutes, 30 seconds 30 jumping jacks 15 squats 15 push-ups 15 bent-over rows 35-second plank 30 jumping jacks

DAY 10

Rest!

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DAY 11 3 minutes, 45 seconds 30 jumping jacks 8 squats 8 push-ups 8 bent-over rows 8 overhead presses 35-second plank 35 jumping jacks

DAY 12 4 minutes, 30 seconds 35 jumping jacks 10 squats 10 push-ups 10 bent-over rows 10 overhead presses 40-second plank 40 jumping jacks

DAY 13 6 minutes, 15 seconds 40 jumping jacks 12 squats 12 push-ups 12 bent-over rows 12 overhead presses 45-second plank 45 jumping jacks

DAY 14 6 minutes, 30 seconds 45 jumping jacks 15 squats 15 push-ups 15 bent-over rows 15 overhead presses 50-second plank 50 jumping jacks

DAY 16 6 minutes, 30 seconds 50 jumping jacks 10 squats 10 push-ups 10 bent-over rows 10 overhead presses 10 biceps curls 40-second plank 10 sit-ups 50 jumping jacks

DAY 17 7 minutes, 30 seconds 55 jumping jacks 12 squats 12 push-ups 12 bent-over rows 12 overhead presses 12 biceps curls 45-second plank 12 sit-ups 55 jumping jacks

DAY 18 9 minutes 60 jumping jacks 15 squats 15 push-ups 15 bent-over rows 15 overhead presses 15 biceps curls 50-second plank 15 sit-ups 60 jumping jacks

DAY 19

Rest!

10 minutes, 15 seconds 65 jumping jacks 18 squats 18 push-ups 18 bent-over rows 18 overhead presses 18 biceps curls 55-second plank 18 sit-ups 65 jumping jacks

DAY 20

Rest!

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Real, lasting success is created – not in some massive show of effort – but in a series of small steps taken every day.

PHOTOGRAPHY: iSTOCK

DAY 15

FAST FITNESS

DAY 21

DAY 23

12 minutes, 30 seconds 50 jumping jacks 10 squats 10 push-ups 10 bent-over rows 10 overhead presses 10 biceps curls 10 sit-ups 30-second plank 50 jumping jacks ■ Rest 1 minute When you’ve caught your breath, repeat the same moves you just did, except for the first set of jumping jacks.

17 minutes, 30 seconds 65 jumping jacks 15 squats 15 push-ups 15 bent-over rows 15 overhead presses 15 biceps curls 15 sit-ups 40-second plank 65 jumping jacks ■ Rest 1 minute When you’ve caught your breath, repeat the same moves you just did, except for the first set of jumping jacks.

DAY 22 14 minutes 55 jumping jacks 12 squats 12 push-ups 12 bent-over rows 12 overhead presses 12 biceps curls 12 sit-ups 35-second plank 55 jumping jacks ■ Rest 1 minute When you’ve caught your breath, repeat the same moves you just did, except for the first set of jumping jacks.

DAY 24 18 minutes, 30 seconds 70 jumping jacks 18 squats 18 push-ups 18 bent-over rows 18 overhead presses 18 biceps curls 18 sit-ups 45-second plank 70 jumping jacks ■ Rest 1 minute When you’ve caught your breath, repeat the same moves you just did, except for the first set of jumping jacks.

DAY 25

Rest! E

PHOTOGRAPHY: iSTOCK

FAST FITNESS

DAY 26

DAY 27

DAY 28

DAY 29

19 minutes 50 jumping jacks 10 squats 10 push-ups 10 bent-over rows 10 overhead presses 10 biceps curls 50 jumping jacks 10 sit-ups 30-second plank ■ Rest 1 minute 10 squats 10 push-ups 10 bent-over rows 10 overhead presses 10 biceps curls 50 jumping jacks 10 sit-ups 30-second plank 50 jumping jacks ■ Rest 1 minute Repeat the second set of moves

23 minutes 55 jumping jacks 12 squats 12 push-ups 12 bent-over rows 12 overhead presses 12 biceps curls 55 jumping jacks 12 sit-ups 35-second plank ■ Rest 1 minute 12 squats 12 push-ups 12 bent-over rows 12 overhead presses 12 biceps curls 10 sit-ups 35-second plank 55 jumping jacks ■ Rest 1 minute Repeat the second set of moves

26 minutes 65 jumping jacks 15 squats 15 push-ups 15 bent-over rows 15 overhead presses 15 biceps curls 65 jumping jacks 15 sit-ups 40-second plank ■ Rest 1 minute 15 squats 15 push-ups 15 bent-over rows 15 overhead presses 15 biceps curls 15 sit-ups 40-second plank 65 jumping jacks ■ Rest 1 minute Repeat the second set of moves

30 minutes, 30 seconds 70 jumping jacks 18 squats 18 push-ups 18 bent-over rows 18 overhead presses 18 biceps curls 70 jumping jacks 18 sit-ups 45-second plank ■ Rest 1 minute 18 squats 18 push-ups 18 bent-over rows 18 overhead presses 18 biceps curls 18 sit-ups 45-second plank 70 jumping jacks ■ Rest 1 minute Repeat the second set of moves

DAY 30

You made it!

Your next assignment is to take a week off from strength training (but keep up your cardio by walking, running or cycling). You’ve earned it – and it’ll help your muscles repair and get ready for your next challenge. After all, “This isn’t the end,” says fitness expert Adam Rosante. You’re fit enough now to do whatever you want. Starting this routine over again from the beginning is one option. If you work to improve your times, you’ll get stronger, and the variety built into it will keep your fitness from plateauing. But why not sign up for that boxing class you’ve been intimidated by, or tell your friends at work you can join the office netball team this year? You’re in a whole new place now, so take advantage of your new-found fitness and amaze yourself!

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WHICH DIET?

YOUR

BEST

DIET guide Some diets promise weight loss, while others claim to help you live a longer, healthier life. We’ve put the most popular under the microscope: what’s the science behind them and which one will work best for you?

KETO DIET

PHOTOGRAPHY: GETTY IMAGES

A VERY HIGH-FAT, VERY LOW-CARB DIET FOR WEIGHT LOSS.

What it is From 70 to 90 per cent of kilojoules come from fat and just 10 per cent or less from carbs.

A keto meal might be steak and salad, that’s it. Rice, pasta, bread and starchy vegies (spuds, peas, corn), along with dairy and most fruit (with the exception of ‘allowed’ low-carb fruit like berries) are forbidden.

Meat and other high-sat fat foods are abundant.

What happens in the body This diet puts you into a state of ketosis, where your body burns fat instead of carbs for energy.

PROS You can drop weight fast, and fans say they aren’t hungry – the pseudo-starvation state triggers hormones that quell hunger cues.

CONS Much of the initial weight loss is water.

“For every gram of carbs not eaten, three grams of water are lost,” says nutritionist Kristine Clark.

The water and electrolyte loss can also raise your risk of dehydration, which contributes to the ‘keto flu’ some get when first starting. “You’ll suffer from headaches, muscle soreness and constipation, and feel moody and fatigued,” she says. You’ll probably need dietary supplements for all the vitamins and minerals you aren’t eating, which adds cost and raises your risk of health problems. E FEBRUARY/MARCH 2020 PREVENTION

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WHICH DIET?

WHOLE30

A MONTH-LONG ELIMINATION DIET.

What it is For 30 days you cut out added sugars, grains, dairy, alcohol, baked goods and legumes from your diet; then you add them back one group at a time, as a way to ‘reset’ your health.

What happens in the body YOU EAT AS OUR HUNTER-GATHERER ANCESTORS ARE THOUGHT TO HAVE EATEN – SO ONLY FOODS FOUND IN NATURE, AND NOTHING PACKAGED, PROCESSED OR FARMED.

What it is A strict Paleo diet is meat (preferably wild game), fish, eggs, nuts, and wild plants, with no processed food, sugar, salt, dairy, grains, legumes and few starchy vegies. The theory is that most of our modern health woes (cancer, diabetes, heart disease) started when agriculture did.

What happens in the body Avoiding processed food automatically spares you the blood-sugar roller-coaster from refined carbs and sweets, and eating less sodium may mean lower blood pressure.

Consuming only whole foods “can help with weight loss as well as chronic-disease risk,” says nutritionist Jaclyn London.

PROS The focus on fresh produce scores a lot of points. You can eat as much as you want of permissible foods. Limited studies have confirmed that people can lose weight on Paleo. One found that women lost significant fat mass and waist circumference and lowered their triglyceride levels in six months, although they regained some of the weight later.

CONS By avoiding whole grains and legumes, you skip vitamins and phytochemicals, potentially raising your risk of heart disease, cancer and diabetes, Jaclyn says, while avoiding dairy leaves out protein and calcium.

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Elimination diets are used by doctors to diagnose food intolerances because they help identify what may be causing discomfort or allergy-like symptoms as you pay attention to how you feel when you add back a food.

PROS Proponents find that they lose weight, have more energy and/or improved mood, or simply enjoy being conscious of what they’re eating.

CONS There are no independent studies on Whole30 and how it affects long-term health and weight loss, but it’s highly restrictive, which is never a good thing, says nutritionist Kristine Clark.

VEGAN FOLLOWERS DON’T EAT ANY FOODS FROM ANIMALS, INCLUDING EGGS, DAIRY OR EVEN HONEY.

What it is Many vegans choose to eat this way for either animal welfare or environmental reasons.

What happens in the body By cutting out meat and dairy products, you may eat fewer kilojoules that come from saturated fat, says Jaclyn London. You may also add more fibre-rich foods to your daily meals, which helps your heart and aids digestion.

PROS When done right (lots of fruits, vegetables, nuts, grains and legumes), a vegan diet tends to be high in vitamins and phytochemicals, and low in saturated fat. This means lower rates of heart disease, some cancers and diabetes.

CONS Eating a balanced diet as a vegan can require a load of planning to get the nutrients you need – especially vitamins B12 and D and omega-3 fatty acids, Jaclyn says. E

PHOTOGRAPHY: GETTY IMAGES

PALEO DIET

A vegan diet, rich in vegies, legumes (like the chickpeas in hummus), plus fruit, nuts and grains, is high in vitamins and low in sat fat.

People tend to lose weight on this diet, a US study found.

There’s growing scientiďŹ c evidence that intermittent fasting can help with weight loss, diabetes control and even protecting brain health.

WHICH DIET?

DASH INTERMITTENT FASTING EATING VERY FEW KILOJOULES FOR ALL OR PART OF A DAY.

What it is One of the most popular variations of intermittent fasting is the 5:2 plan – you eat normally five days a week, then limit your intake to about 2000kJ (500 calories) on the other two days.

What happens in the body There’s growing scientific evidence to show that fasting can improve your health, from helping with weight loss, to protecting your brain, and even improving diabetes control.

PROS Fasting focuses on how you eat, rather than what you eat, so it’s less of a ‘diet’ and more of a lifestyle.

CONS Some feel deprived on fast days and ‘feast’ on the other days, making up any kilojoule deficit. The risks include fatigue and low blood sugar on fasting days, says nutritionist Jaclyn London, and some daily medications need to be taken with food, so diabetics should give it a miss. “Everyone should double-check with their doctor before starting,” she adds.

IT STANDS FOR DIETARY APPROACHES TO STOP HYPERTENSION.

What it is The salt-restricted diet – developed to counteract high blood pressure – emphasises fruits, vegetables and whole grains, and includes low-fat or non-fat dairy, plus sweets in moderation.

What happens in the body DASH is heavy on foods with minerals linked to blood pressure regulation, while cutting salt. Reducing sodium optimises blood flow throughout your body, while the antioxidants you munch work to protect you from disease.

PROS DASH is simple to follow because it uses everyday foods and isn’t overly restrictive. The plan is easily modifiable for weight loss (one study found an average of 1.4kg lost over eight to 24 weeks).

CONS None, unless you hate to track and count. “This diet has specific nutrition targets and servings, which can be a turnoff for some people,” Jaclyn London says. E

MEDITERRANEAN DIET A STYLE OF EATING IN KEEPING WITH THE TRADITIONAL DIET OF VILLAGERS LIVING AROUND THE MEDITERRANEAN SEA.

PHOTOGRAPHY: GETTY IMAGES

What it is The Mediterranean diet emphasises healthy fats in foods such as nuts, olives and plant-based oils; seafood; legumes such as chickpeas, beans and lentils; fruit and leafy greens; and whole grains. You can even have a daily glass of wine. Modest amounts of dairy are encouraged, but red meat is limited.

What happens in the body Because it’s heavy on fresh produce, whole grains and healthy fats, you’ll get loads of B vitamins for energy, plus disease-fighting antioxidants, Jaclyn says. Many of the foods you’ll fill up on are linked to improved heart health and reduced risk of chronic disease.

PROS Reams of data have shown that people who eat the Med diet live longer, healthier lives. One large study found that women who ate this way had a 46 per cent higher chance of ageing without major chronic diseases or significant impairments in brain health. The wealth of high-fibre foods supports gut health and can keep you feeling satisfied, which is important when trying to lose weight.

CONS There aren’t any, Jaclyn says – just go heavy on the vegies and light on the prosciutto! “It’s a lifestyle, not a diet,” she says.

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WHICH DIET?

Trending in

2020

Across social media you’re likely to bump into these new diet approaches. Our dietitian Melissa Meier considers their worth.

NORDIC

FLEXITARIAN

This eating pattern mimics that of the traditional Nordic countries (Norway, Denmark, Sweden, Finland and Iceland), and has a strong focus on sustainability.

It’s rich in plant foods, wholegrains (like barley, oats and rye), beans, chickpeas and lentils, and canola oil, with some lean meat and fish included occasionally.

PROS & CONS There’s not a lot of scientific evidence supporting the Nordic diet (yet!), as it’s a relatively new area of nutrition research. But there is some evidence that it can improve heart health and help with weight loss. With an abundance of high-fibre plant foods on the menu, this diet is one worth following.

of eating that’s mostly plant-based, with only occasional serves of meat and fish. It celebrates fresh produce, wholegrains and legumes (like beans, chickpeas and lentils), but doesn’t completely wipe animal foods off the menu – the idea is that you just try to cut back. A typical day could include baked beans for brekkie, a tofu salad bowl for lunch and a big batch of roasted vegies with a piece of grilled salmon for dinner.

PROS & CONS Research suggests the flexitarian diet is a great one to follow. It may improve your metabolic health, reduce your blood pressure and even cut your risk of diabetes. It could be a good thing for your waistline, too, with several studies linking the flexitarian diet to weight loss. An added bonus is that by focusing on plants, you’ll ramp up your intake of fibre – good news for gut health.

Plus, flexitarianism isn’t overly restrictive, which means you’re more likely to stick to it long-term.

NOOM

What it is Noom is an online course with a focus on behaviour change. The program allows you to log your meals and track your activity, and provides personalised feedback to help you build healthy habits… for good. It promises to help you lose weight and improve your fitness, and the results are rather promising.

PROS & CONS Research from The University of Sydney ranked Noom as the best quality weight-loss smartphone app. In the same study, the app also earned the number one position for scientific accuracy, and had the second best score when it came to behaviour change techniques, too.

If you’re looking for a tech-based solution to help improve your wellbeing, Noom is the one to try.

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What it is ‘Flexible vegetarianism’ is a way

Sydney University research has ranked Noom the best weight-loss smartphone app, and also number one for scientific accuracy.

PHOTOGRAPHY GETTY IMAGES

What it is Move over Med, the Nordic diet is here.

ALKALINE

What it isThe alkaline diet is based

Fast fact Research shows the flexitarian diet can help whittle your waistline, improve metabolic health and blood pressure, and reduce diabetes risk.

on the idea that certain foods increase the acidity of your blood, while others have a more alkalising effect. Devotees claim the more acidic your bloodstream is, the more likely you are to gain weight and also experience inflammation. The acid-producing culprits include animal foods like red meat, chicken and fish, as well as chocolate, wheat and alcohol.

PROS & CONS Although it sounds like a good idea, the science just doesn’t stack up.

While it’s true that food can impact the acidity of your urine, that doesn’t correlate to changes in the acidity of your blood. Your body has its own extremely tight controls over the acidity of your bloodstream, because minor changes can be lethal.

Nonetheless, the alkaline diet encourages you to bump up your consumption of fruit and veg, which is always a good thing.

PEGAN

What it is What do you get when you cross Paleo and vegan eating patterns?

The Pegan diet! Picture this: vegie-packed scrambled eggs for breakfast, tuna salad for lunch and lean meat with three veg for dinner, plus a handful of nuts and seeds for snacking throughout the day.

PROS & CONS With a focus on fruit and veg, healthy fats and a mixture of plant and animal proteins, as well as a goal to reduce your intake of processed foods, the Pegan diet has a lot going for it. But it also limits grain foods, dairy, beans, chickpeas and lentils – which are all crucial for a well-balanced, healthy diet. Overall, this diet is far too restrictive, and unnecessarily cuts out a raft of health-giving foods.

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Natarsha Kindness comes first Newsreader Natarsha Belling has been in the spotlight for 25 years, but behind the scenes she’s faced challenges that have changed her outlook on life.

BY CECILY-ANNA BENNETT PHOTOGRAPHY PETER BREW-BEVAN

t thing that you notice when you meet Natarsha Belling is her warmth. It radiates from within and immediately lifts the room. There’s the easily makes conversation as though re already firm friends. There’s also her , full-face smile that starts with the crinkle at her eyes. I could mention that she’s shorter than you might expect, and that she t enough to run a marathon. E

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COVER STORY

COVER STORY

But to do that, feels like I’d be doing her a disservice. After all, the way she looks is not nearly as interesting as who she is, what she does and the kindness with which she lives her life. Just one example: Once I get home from our interview, my phone rings. It’s Natarsha. We’d chatted earlier about last year being a difficult year for many – and she was calling to give me a verbal hug, to thank me for my time and wish me well for the year ahead.

FAMILY IS EVERYTHING Compassion is something that’s been instilled in Natarsha, now 44, since birth. There’s her NSW country upbringing, the influence of her loving, supportive parents (who she still speaks to every day), and her beloved grandparents who prioritised family above all else.

But it’s the adversities she’s experienced in her personal life that have given her the empathy to relate to others. “Our youngest son, Hugo, was very sick when he was really young with serious respiratory problems, and we were in and out of hospital,” she reveals. “Although it’s incredibly challenging when you’re in that moment, you survive day by day. I’d sleep on the hospital floor for six hours, and then go into work. My husband, Glen, would take over, and then my parents would come and help. And no-one knew about that, because that’s what we just did. It made me appreciate that if my son’s healthy and happy, I’m okay.

“Our son wasn’t terminally ill, but it gave us a tiny insight into what others go through. We met children whose families were from rural areas and had no accommodation. In hospitals, there are extraordinary people who change and save lives every day. And when I retire – not that I’m doing that any time soon – I’d love to go and volunteer to support rural families, especially in hospitals.”

It’s clear that if news reporting is Natarsha’s passion, then family is her absolute heart and soul.

She’s the mother of two “adorable, energetic” sons – Hugo, now nine, and his older brother Harrison, 11 – and has been married to Glen Sealey, chief operating officer at Maserati, for 18 years. She says 78

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the key to keeping the spark in their relationship is learning to embrace each other’s differences.

“What I love most about my husband is we have the most wonderfully heated debates,” she says.

“And what I also love about him is he doesn’t stress about anything. He’s an incredibly relaxed, kind person, and he always sees the best in everyone.”

In summer, Saturdays see Natarsha and Glen join a group of friends for a weekly game of what she calls ‘senior touch football’. So the couple that plays together, stays together? “We’re highly competitive, and we must win at all costs,” she laughs. “But we forget that we’re not 18 anymore.

As my husband says, I think the brain’s cashing cheques that the body can’t receive, or something like that. I forgot my contact lenses once, and went to score a try, but it was a metre from the try line!

It’s the effort that counts. But it’s truly the highlight of our week. Our boys play their games, we play the seniors game, and then if we haven’t got a lifetime injury, we’ll have a couple of drinks afterwards.”

PASSIONATE ABOUT HER JOB Flick the TV over to Network 10 from 10am on weekdays and you’ll see ‘Tarsh’, as she’s affectionately known, reading the morning news on Studio 10. She gets up at around 5am (“As soon as I’ve had that espresso, the brain starts to kick into action”) and heads into the studio to discover what her day will bring. It’s a career she’s been passionate about since the day, at age 21, she read her first international television bulletin, with only half an hour’s notice, for the ABC and its Asia television service, broadcast to millions.

“It continues to light a fire in my belly, to make sure we, as the media, give voices to people who don’t have a voice,” Natarsha says. “I think to show compassion to others is a fundamental value that makes the world a better place. I never want to lose my passion, or my compassion. With the stories that do affect me terribly, I go home and have a good cry, especially if it’s a story to do with children. You automatically think, if that ever happened to me, I don’t know how I would cope.”

When she’s not working, helping her boys with their homework and juggling the infinite number of other things that go hand in hand with being a working mum, Natarsha and her family find space for themselves – literally – by road-tripping. As a Mudgee girl, born and raised, her love for rural Australia is unconditional.

“As a family, we love getting into the country – we call it our country fix. It’s about getting E

NATARSHA WEARS (OPENER): COUNTRY ROAD TOP AND SKIRT, HOLLY RYAN NECKLACES, MARA & MINE SHOES. (THIS PAGE): COUNTRY ROAD STRIPED SHIRT, REIKO JEANS, HOLLY RYAN NECKLACE.

To show compassion makes the world a better place. I never want to lose that or my passion.

Natarsha’s life hacks Powering through exhaustion If I’ve had an especially tough week, or if I’m emotionally exhausted, and have a sleep, I’m a different person.

I’ll put my alarm on, then have my 45-minute power nap. I think that sleep changes everything.

Drifting off If I’m having trouble going to sleep, I put on the Calm app. Often, I’ll fall asleep two minutes into the hour-long meditation. It really works.

Replenishing energy For me, it’s about the power of music – ’80s specifically. Once, when I was running, I was listening to Pat Benatar’s Hit Me With Your Best Shot. I was right into the song; I might’ve even been doing a bit of skipping. And then I got so excited, I actually tripped.

There was blood everywhere. I was so humiliated, I had to call Glen to pick me up.

Favourite food cravings As I’ve matured, I like a good cheese.

I used to have a shocking sweet tooth, but now I’m addicted to cheese.

Usually blue.

Dealing with being overwhelmed I think the secret is honesty – and surrounding yourself with good people.

I find it very difficult when people don’t tell the truth. I remember one of my girlfriends went to a mothers’ group and she said everyone was talking about how well their babies were sleeping. And she found out many years later that all of these women were struggling.

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We don’t ‘give back’ enough.

It’s important because we are a blessed generation living in a wonderful country.

COVER STORY

back to basics. The minute we drive out of the city, our stress levels reduce by about 90 per cent,” she says. “Last year, we took our sons on an outback adventure. We got a ute and we drove 6500km over 10 days. It was hardcore camping. We live in an incredible country and it was great to go and show the boys firsthand what we’re talking about with the drought, that some of these communities don’t have water. We camped at Uluru and it was one of the best holidays our sons say we’ve ever been on.”

CHARITY AMBASSADOR There are a number of causes close to Natarsha’s heart, the plight of drought-stricken families among them. She’s also a long-time ambassador for the Sydney Children’s Hospitals Foundation, Dementia Australia and Vision Australia. Last year, Natarsha took her eldest son to volunteer with Street Buffet, an organisation that feeds homeless people in Woolloomooloo. “I think we don’t do that enough,” she says. “We don’t give back. And it’s really important because we are a blessed generation and we live in a wonderful country. We need to understand the importance of gratitude and to realise that sometimes we need to reorganise our priorities.”

So how does she fit it all in? “My grandmother taught me a great lesson, which is called the Serenity Prayer,” Natarsha says. “It goes, ‘Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.’ There are certain things in life you can’t control and that understanding is

something you acquire as you get older. And if you’re overwhelmed, you should be honest and say, ‘You know what? I’m not okay.’ I often feel overwhelmed and I think that there’s power in being able to say ‘no’. Because people don’t often remember you for all the bits and pieces you do for them. They just remember how you’re behaving, or if you’re tired, or if you get snappy or angry. For me, it’s about getting my priorities right. I’ve become much better at saying ‘no’ as I’ve matured.”

As far as getting older is concerned, Natarsha doesn’t give it much thought. “I’ve never been defined by my age,” she says. “I’ve only ever thought of it as just a number. I interviewed Nigella Lawson once and she made a very interesting point. She said you’re lucky if you get old, because there are a lot of people who don’t get that chance.

But there’s that saying that when you’re older, you’re wiser, and it’s true. There are things I say and do now I would never have done in my 20s, because I have wisdom and life experience. Society as a whole should really value the more mature.

“People in our society, our parents’ generation, our grandparents’ generation, have life wisdom that is priceless. You can’t learn that in a book.

We all have life experiences that change the way we see or do things. So, these years now are the best years of my life. I feel incredibly blessed.

What makes me happy? Enjoying a laugh with my family and friends. Champagne, dancing and karaoke. And gratitude. We don’t value gratitude nearly enough in life.”

STYLIST: PENNY McCARTHY. HAIR & MAKEUP: LILLY MILJKOVIC. NATARSHA WEARS: ROKSANDA X LULULEMON SINGLET, TIGHTS AND JACKET, VEJA SNEAKERS.

Natarsha’s a TV natural

MODEL STUDENT

REGIONAL REPORTER

FAMILY PORTRAIT

ON THE SET

Natarsha (aged six here) loved school, where her nickname was Extra Credit, because she always handed in extra homework!

“I always asked plenty of questions, a great foundation for journalism!”

Her first day as a journalist at Prime TV in Orange. “Regional TV was a brilliant training ground. I’m still passionate about fighting for rural Australia, with the crippling drought and water mismanagement crisis.”

Natarsha’s favourite family photo with husband Glen when Harrison was two and Hugo 18 months.

“Super cute and energetic! But what was I thinking dressing the boys for the beach in white?”

Natarsha at work on Studio 10 – where she reads the news – with co-hosts (from left) Kerri-Anne Kennerley, Angela Bishop and Joe Hildebrand, along with special guest, singer Paulini.

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SUMMER HAIR SAVERS

TRESS MANAGEMENT Hair can be tricky in summer – if sun leads to your colour fading, dry locks or the frizzies, try these expert solutions.

By WENDY KORN

PROTECT COLOR Whether your hair is dyed or au naturel, sunlight bleaches the colour. Unfortunately, results can be unpredictable and unattractive, says Cheri McMaster, former principal hair scientist for Pantene. “Though it’s likely that natural hair might take on subtle highlights from the sun, processed hair can turn brassy and lose lustre,” she says.

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How Create a ‘sunblock’ for your hair – because there’s no effective chemical product or dye designed to counteract the impact of UV rays on hair (though added SPF helps).

In summer, a wide-brimmed hat is the best weapon to protect your hair – and also your brand-new colour – Cheri says. Try one made from a tightly woven UPF (UV protection factor) fabric, such as the Cancer Council’s Hepburn Breton Hat (RRP $54.95, cancercouncilshop.org.au).

It’s stylish, lightweight and provides the maximum solar radiation protection rating of UPF50+.

In a fix A product specifically formulated to shield hair from the sun will offer some protection. Before venturing outdoors, spray wet or dry hair with a protecting leave-in conditioner, such as Keune Care Sun Shield Oil (RRP $24.95, keune.com.au and selected salons), which contains SPF8 for UV protection and nourishing oils that form a moisture-locking barrier around every strand. Respritz when you reapply your sunscreen. E

ADDITIONAL TEXT: CECILY-ANNA BENNETT. PHOTOGRAPHY: GETTY IMAGES

T

here are plenty of things to love about summertime – but the effects of heat, humidity, chlorine and ultraviolet (UV) rays on your hair is not one of them.

Heat from the sun degrades the protective protein in hair, which oxidises the color to a brassy hue, dulls shine and leaves locks brittle. On top of that, UV rays, follicle-frizzing humidity and moisture-zapping chlorine and saltwater can leave your hair seriously thirsty. The good news is that our summer hair care tips will ensure your hair is smooth, healthy and glossy, no matter how much sun, salt, sea or sand you encounter.

“Though natural hair might take on subtle highlights from the sun, processed hair can turn brassy and also lose lustre.”

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SUMMER HAIR SAVERS

Did you know?

PHOTOGRAPHY: GETTY IMAGES

Chlorine builds up on all hair types and colours, leaving a green film.

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FIGHT FRIZZ Moisture in the air makes hair prone to frizzing. Even if your locks aren’t normally vulnerable, any damage – whether from the sun or from colouring, straightening or heat appliances – roughens cuticles, enabling water molecules in humid air to penetrate the hair shaft, causing it to swell.

How Try a silicone-based smoothing serum. “These styling products temporarily ‘glue’ hair cuticles smooth, flattening out roughness and preventing the absorption of water molecules from the air,” says Dr Deborah Sarnoff, a clinical associate professor of dermatology. Today’s more advanced silicone is the ingredient of choice for frizz fighters because it’s non-greasy and microfine, allowing for tinier particles to deposit on hair more uniformly than previous silicone products. Work in a dollop of smoothing serum, such as Eleven Australia Smooth & Shine Anti-Frizz Serum (RRP $24.95, adorebeauty.com.au and selected salons), which has added argan oil for shine and nourishment.

In a fix Spritz styled hair with an anti-frizz hairspray like R+Co Moon Landing Anti-Humidity Spray (RRP $24, David Jones) to help hair stay smooth in any level of humidity. Use alone or after applying a smoothing serum.

CUT GREASE Like oily skin, an oily scalp also gets worse in summer.

“Heat prompts sebaceous glands to churn out more oil, and perspiration compounds the problem because it makes hair appear dirtier and greasier,” says trichologist David Kingsley, PhD, a scientist trained to deal with hair and scalp problems.

How Frequent shampooing is the most effective technique for removing build-up. “You can have greasy roots but fried ends, so apply conditioner to your ends to prevent sun-related dryness and damage,” Dr Kingsley says. Oribe Shampoo for Moisture & Control (RRP $66, adorebeauty.com.au) provides both UV protection and makes easy work of frizzy, curly hair, leaving it smooth, shiny and easy to tame. You can banish grease with a dry shampoo made from oil-absorbing powders, such as Batiste Dry Shampoo and De-Frizz (RRP $12.95, Chemist Warehouse). Or make your own by dusting your hairbrush with cornstarch, shaking off the excess, and brushing it through your hair and scalp.

In a fix Dip a cotton ball in witch hazel – a natural astringent that dissolves oil – and blot your scalp along your part and around your hairline.

Rescuing swimmer's hair “It’s no myth – chlorine builds up on the hair and leaves a discolouring green film,” says hair scientist Cheri McMaster. And this isn’t a blonde-only problem, although the build-up is more obvious on light-colored locks.

How

Be sure to prep hair before you swim in a chlorinated pool or the ocean. Like a sponge, dry hair absorbs the first liquid to which it’s exposed.

“Wet hair with tap water before you take the plunge and it won’t absorb much chlorinated water,” says Dr Kingsley. For extra summer hair care protection, coat wet or dry hair with leave-in conditioner, such as Kristin Ess Weightless Shine Leave-in Conditioner (RRP $18.99, Priceline), and then reapply to protect hair as it dries in the sun. Also be sure to rinse well.

“You can prevent chlorine build-up by washing your hair within a few hours of exposure,” Dr Sarnoff says.

In a fix Try a clarifying shampoo, such as Davroe Clarify Deep Cleansing Shampoo (RRP $11.95, davroe.com), which has residue-removing properties (as well as being vegan, plant-based and eco-friendly), or rinse your hair with ¼ cup cider vinegar mixed into half a litre of water, which also removes dulling and discolouring films. Après swim, a ponytail keeps you cool and minimises damage (only the very outer layer gets exposed to the sun’s rays). Avoid elastic bands with metal seams – opt for soft scrunchies. Also make sure your hair isn’t pulled too tight – that can cause breakage.

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WHICH EXPERT

should I choose?

Not sure who to see for your back pain, food allergy or even beauty treatments? We unpack the differences between the go-to experts for health and wellbeing.

PHOTOGRAPHY: iSTOCK

Psychologists and counsellors each use different techniques to help you through emotional problems.

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EXPERT ADVICE

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hen it comes to boosting our health, fitness and appearance, we have more treatments and specialists on offer than ever before. But sometimes being spoiled for choice can leave you seesawing about which health pro you should see.

Here’s what you need to know to pick the right expert to boost your health, fitness and skincare.

MIND

Psychologist v Counsellor If you need support because you’re going through a rough patch or struggling with anxiety or the blues, both a psychologist and counsellor can help. Most people book in for a course of weekly sessions that go for 8 -12 weeks or longer. But you may find you only need a few sessions. Though they overlap in some knowledge and methods, psychologists and counsellors have different training and take slightly different approaches.

“Psychologists study the mind, how it works and how people behave and respond,” says Ros Knight, President of the Australian Psychological Society.

“Their training, which takes six years, includes a university degree then two years of counselling people under supervision.” Though they can’t prescribe medication, such as antidepressants, like psychiatrists do, psychologists make assessments about your emotional health based on observations and psychological tests. They can diagnose mental health issues, like generalised anxiety disorder, and form treatment plans to help you cope better with what’s going on right now. In the process, they will also help you explore if issues from your past are affecting how you feel and think in the present.

“Psychologists use a range of different techniques, but their best known approach is Cognitive

Behavioural Therapy (CBT), a form of talking therapy that helps you recognise unhelpful thinking styles, such as catastrophising and black and white thinking, and use strategies to change your thoughts, reactions and behaviour,” Ros Knight says.

Counsellors also have a ‘toolkit’ of different approaches to help you, which might include acceptance and commitment therapy to deal with a break-up or solutions-focused therapy to help you cut back on your daily drinking. They let you focus on the issues you think are a priority and then help you recognise and utilise your own strengths to address them. Though counselling is often used to focus on specific problems, such as facing an empty nest or a relationship breakdown, counsellors also deal with the full range of emotional problems that affect people throughout life – including anxiety and depression. “The counselling approach centres around your behaviour patterns and supports you to understand what is happening in your brain and body to make you feel and function the way that you do,” says Dr Judith Boyland from the Australian Counselling Association. “Registered counsellors have tertiary qualifications ranging from a diploma or bachelor’s degree to a master’s degree or doctorate.” If seeing a counsellor, choose someone registered with the Australian Counselling Association or the Psychotherapy & Counselling Federation of Australia.

Cost PSYCHOLOGIST $120 to $250 for a 55-minute

consultation. To qualify for a Medicare rebate for up to 10 sessions a year you need to first get a mental health care plan and referral from your GP. COUNSELLOR $80 to $150 for a 55-minute consultation. Medicare does not offer a rebate, but check with your private health fund. E

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EXPERT ADVICE

BOTOX & FILLERS

Beautician v Dermal Therapist If you want a manicure or a nourishing facial or skin peel, a beauty therapist is a great go-to option. After completing a one-year diploma in beauty therapy, they’re qualified to perform pampering facials, face and body waxing, eyelash and brow tints and body massage. Beauty therapists study skin anatomy, so they’re savvy about the basics of skin function and skincare. They can tailor a skincare regimen for you and suggest the best products for issues such as dry or oily skin or wrinkles. Many beauty therapists also do extra certificate courses to qualify them to perform permanent eyeliner tattooing or using short wavelength laser machines to remove body hair.

For more expert advice about your skin, or to deal with skin issues like acne, scarring, rosacea or hypersensitivity, a dermal therapist can offer more specialist advice. “A dermal

therapist has completed beauty therapy training plus an advanced diploma so they have more understanding and experience of a wider range of corrective treatments for skin conditions, problems and disorders,” says Tina Viney, chief executive officer of the Aesthetics Practitioners Advisory Network. “They are trained in treatments, including laser and intense pulsed light (IPL), LED phototherapy, skin needling procedures and advanced peels.” To ensure you’re getting the best beauty care, check that your therapist is registered with the Aesthetics Practitioners Advisory Network, which registers both beauty and dermal therapists.

Cost BEAUTICIAN $80-$120 for a 60 to 90-minute treatment, such as a facial.

DERMAL THERAPIST $100-$250 for a 60 to 90-minute treatment, such as a facial.

PHOTOGRAPHY: iSTOCK

Beauty therapists are not qualified to give injections of Botox or fillers, which should only be given by doctors and cosmetic nurses. To ensure your cosmetic therapist is qualified to give cosmetic injections, check they are registered with the Australian Health Practitioner Regulation Agency.

SKIN

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FOOD

Food Coach vs Nutritionist vs Dietitian Most of us get our dietary dos and don’ts from the internet. While some tips on the web are credible, many are based on opinion, not scientific evidence. So if you have a diet-related issue or concern, which expert should you choose?

For practical tips on healthy eating and motivation to lose weight, you can chat with a food coach. They can help you define your goals and work towards achieving them.

Food/health coaches have studied different types of diets and lifestyle approaches during their nine-month diploma, but they’re not qualified to create tailored meal plans.

If you’re wanting to have someone who can create a personalised meal plan and recommend specific foods and dietary advice, then consult a nutritionist or a dietitian. Although the government doesn’t regulate the term ‘nutritionist’, according to Nutrition Australia they will usually have a tertiary qualification in nutrition, food science or public health. And they’re trained to prescribe specific diets.

“A dietitian is the best expert to see if you suspect you have a food allergy or intolerance,” says Brooke Delfino, an accredited practising dietitian. “Dietitians are also specialised experts in nutrition for people with health conditions. They can prescribe the best diet plan if you have an issue like diabetes or heart disease.” A dietitian must complete a bachelor’s and master’s university degree, which takes a minimum four years’ study.

Cost FOOD COACH $60-$200 for a 30 to 60-minute consultation. Check with Medicare and your private health fund to see if they offer a rebate.

NUTRITIONIST $65-$200 for a 30 to 60-minute consultation. Some private health funds offer rebates.

DIETITIAN $50-$150 for a 30 to 60-minute consultation. Both Medicare and some private health funds offer rebates. E

For diet-related concerns, it’s a good idea to see an expert who can sort the fads and hype from the facts.

EXPERT ADVICE

INJURIES

Physiotherapist v Chiropractor Ouch! You’ve put your back out and need to see someone for relief. Can’t decide whether to see a physio or chiro? Though there is debate in the medical community about which approach is most effective, or whether chiro techniques can carry risks, many people swear by their benefits in helping treat and relieve back pain. Both use ‘hands-on’ approaches but their techniques and training differ. Physiotherapists spend at least four years studying a bachelor’s degree at university and they’re experts in body function and movement. “Physiotherapists can help you recover from an injury or deal with an ongoing health

problem, such as arthritis,” says Peter Tziavrangos, spokesperson for the Australian Physiotherapy Association. “Treatments aim to reduce stiffness and pain, increase mobility and flexibility and prevent further injury or worsening of symptoms.

During a session, your physiotherapist may use a combination of hands-on joint and soft tissue mobilisation, stretching and also strengthening exercises to alleviate your back pain.” They will also prescribe exercises for you to do at home to help keep you mobile and reduce your pain.

Chiropractors also look at the function and movement of your muscles, bones, tissue and joints, especially your spine, hip and pelvis. “They often use manipulation called ‘spinal adjustments’ and the adjustment chosen for you will depend on your age and problem,” says Dr Anthony Coxon, president of the Chiropractors’ Association of Australia. “Some chiropractic adjustments are deep and cause a ‘popping’ release in the spine, while many adjustments are more gentle.”

Chiropractors also use a range of soft tissue techniques, such as massage, to release tension in the muscles, tendons, joints and fascia – a web-like band of connective tissue that wraps around your muscles, bones, nerves and organs. “At the end of a session, your chiropractor will often prescribe exercises that involve slow, controlled movements, and stretches and encourage improved posture,” Dr Coxon adds. Training as a chiropractor involves a five-year university-based course.

To check if your chiro is qualified, you can contact the Australian Chiropractors’ Association or the Chiropractic Board of Australia.

Cost PHYSIOTHERAPIST:$85-$250 for consultations of

30 to 60 minutes. Medicare (for some conditions) and most private health funds offer rebates.

CHIROPRACTOR $50-$150 for consultations of 30 to 60 minutes. Medicare (for some conditons) and some private health funds offer rebates.

FITNESS

Personal Trainer v Exercise Physiologist Are you lacking motivation about getting fit?

Then a personal trainer (PT) can give your workout – and your willpower – a makeover.

They can ensure that you’re using good form when sprinting or doing squats, planks, sit-ups and weight training. “Whether you’re looking to improve your strength, overall physical health, or train towards a specific event, a personal trainer can develop exercise programs tailored to your needs and goals,” says Barrie Elvish, CEO of Fitness Australia. To qualify, PTs complete a nationally recognised certificate III or certificate IV in fitness – but as some of these courses may only take 12 weeks, where possible look for someone who has completed a diploma in fitness.

PTs can work at gyms and also offer private consultations. “If you’re choosing a personal trainer, make sure they’re registered with a professional organisation like Fitness Australia and are on the Australia Register of Exercise Professionals,” Barrie says. “If you have an injury and want to stay fit, PTs can also work as part of a team with your GP or an exercise physiologist.”

Exercise physiologists (EPs) have a deep knowledge of anatomy and, for people with health issues, they can prescribe the most appropriate exercise. “EPs use exercise to prevent, treat and manage medical conditions, injuries and disabilities,” explains Carly Ryan, standards advisor for Exercise & Sports Science Australia.

If you have an ongoing condition like asthma, osteoporosis, diabetes or a heart problem, they can tailor you an exercise program taking your condition into account. Exercise physiologists complete a minimum of four years at university, studying areas such as sports science. “Graduating EPs also complete a one-year masters in exercise physiology,” Carly says. “This means they’re the most highly trained exercise professionals in Australia. They see clients one-on-one but might also offer group sessions for people with specific issues like type 2 diabetes or heart problems.”

Before booking an appointment with an EP, make sure they are registered with Exercise & Sports Science Australia.

Cost PHOTOGRAPHY: iSTOCK

PERSONAL TRAINER Around $40 to $90 for

Did you know?

Check whether your personal trainer or exercise physiologist has the proper qualifications.

a 45 to 60-minute session. Some private health funds offer rebates.

EXERCISE PHYSIOLOGIST $80 to $130 for a 45 to 60-minute session. Medicare may also offer a small rebate.

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YOUR SIXTH SENSE

Listen to your

HEART

Intuition takes many forms – gut feelings, a little voice in the back of your head, a light-bulb moment. Sometimes it can be as important as cold, hard facts. Here’s how to tap into your sixth sense and know when to follow where it’s leading you.

BY JENNIFER KING LINDLEY

F

Instead of arriving at it through logical, step-by-step analysis, we come to a realisation that may seem like an out-of-the-blue aha!

But experts say these kinds of gut feelings are not a mysterious sixth sense but, in fact, a regular part of how our brains and bodies work.

“Intuition is a form of unconscious intelligence.

We are sensing things below the surface of our awareness,” says psychiatrist Judith Orloff, author of The Empath’s Survival Guide: Life Strategies for Sensitive People. And, she says, using it is a skill we can all get better at. Intuition is not meant to be a Magic 8-Ball dictating your every move. But when you learn to tune in, it can become a trusted adviser.

“We have two ways of processing information about the world around us,” explains psychologist Joshua Hicks, PhD. “A slow, deliberate one, where we consider something in detail, and a fast, automatic one that helps us make sense of things very quickly.” E

ILLUSTRATION: iSTOCK

or Melissa Reid, 42, a morning shower has always been the place to shut out the noise of her busy life. That’s where, one day, something unusual happened.

“Everything got cold and still all of a sudden,” she says. “I heard a voice in my head saying clearly, ‘Check your left breast.’ My fingers drifted to a small, hard, immovable lump.”

That moment of intuition may have saved her life. Melissa was diagnosed with Stage I breast cancer, which was caught and treated. “Afterward my brain was saying, ‘This is not logical.’ I kept trying to understand what had happened. I may never know. But if there was a lesson I took from this, it was to take time every day to pause and turn my attention inward.”

Melissa’s case may seem spooky, but all of us have had moments when we know something without knowing how: “I should call my mum.”

“This is where I want to live.” “It’s going to be okay.”

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Sharpen your instincts Living in a state of constant distraction can cut us off from our own inner wisdom, says psychiatrist Judith Orloff. “You have to quiet the noise to allow it to come through,” she says. She suggests: Find a peaceful place, ideally in nature, take a few deep breaths to help clear your mind, then ask yourself a question you’ve been puzzling over. Be open to any flashes that occur: words, feelings, images, then write them down. Doing so regularly can help you strengthen this ability.

KEEP A LOG To learn to distinguish your real intuitions from your worries (I know this bump is cancer!), psychologist Barbara Greenberg, PhD, suggests you keep a record of the times you thought your intuition had spoken – and what actually happened.

Maybe something seemed to tell you that your teenager was hanging out with all the wrong kids, she says, but when you got to know them, his friends were great. You can compare that with the calm assurance you felt when you chose your new house. “Over time you can develop a sense of the feelings that can be your best guides,” Dr Greenberg says.

DO A GUT CHECK There’s a reason it’s called a ‘gut feeling’: intuition often manifests physically.

“Women come to my office with a lot of stomach issues,” Dr Greenberg reveals.

“They describe a sinking feeling in their gut that something is not right. They might be dating someone new and get an old familiar stomach pain, for example. That’s a sign that something is bothering them about the relationship that needs to be explored.” Are you getting goose bumps or a tense feeling in your neck? “These are all physical signs that your body is trying to get your attention about something important,” Dr Orloff says. So learn to recognise your own signals and do a body scan when you’re unsure of how you feel.

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YOUR SIXTH SENSE

Put your intuition to work PRACTISE IN SMALL WAYS FIRST To build confidence, Angela Artemis, founder of poweredbyintuition.com, suggests acting on your hunches at first in small, low-stakes ways.

“I once had a powerful urge to go up and introduce myself to a coach at a business conference,” she says. “It was a great move. After that, I was involved with her in a big project that was a leap in my career.” You have nothing to lose with these encounters, Angela says, and may end up trusting your inner guidance system more.

PLAY TO YOUR STRENGTHS Because intuition is based on instant recognition of patterns, it will steer you best in fields where you have seen lots of similar situations before. That’s why you can take one glance at your child and know with your mother’s intuition that she has tonsillitis – again! Or you hear just a few details about a new idea at work and you’re sure it will be a winner.

USE IT FOR BIG DECISIONS THAT HAVE LOTS OF FACTORS Trying to calculate pluses and minuses of complex choices can be overwhelming and not even lead to a clear answer. A study in Science magazine found when people went with their gut on major decisions, like buying a car, rather than endlessly deliberating, they were more satisfied with their purchase.

Whenever you have intuition about something life-altering, “You need to assess it with facts to make a complete decision,” says Mona Lisa Schulz, MD, PhD, author of The Intuitive Advisor. “Talk to a friend who you know will be honest with you.

Do your research. Never just follow it blindly. It may just be wishful thinking.” Executive coach Melody Wilding agrees: “If a client said, ‘I have a gut feeling I should quit my high-powered job and become a potter,’ I would say, ‘It is wonderful you realise you need more peace and creativity in your life! If that is your priority, what smaller steps can we take to move you in that direction?’ ” After all, that’s valuable insight, too, she adds.

PHOTOGRAPHY: iSTOCK

TRUST BUT VERIFY

Did you know?

Our caveman origins may be the reason we instinctively feel warnings ‘in our bones’ that something is about to happen.

Every moment we are flooded with incoming info: facial expressions, body language, a sudden, unexpected change in the traffic ahead. We can’t possibly stop to analyse all of it. Instead, our brains are working automatically, instantly linking what we are perceiving now with our experiences and knowledge to detect patterns faster than our logical reasoning could.

Often the result comes across as a flash of inner wisdom, says Melody Wilding, executive coach and authority on human behaviour. You’ve heard your baby’s cry hundreds of times, but a slightly different pitch sends you racing. A short drive through a new neighbourhood and you decide to move there: though you might not even have been aware of it, you took in the friendly expressions of the neighbours, while the look of the streets reminded you of your childhood home. “We all have a personal history,” Melody says. “We have gone through all kinds of experiences, good and bad, and have learned something from them. Our intuition is drawing from that. We get the sudden message, ‘Hey, remember when something like this happened before? Pay attention!’ ” This lightning-fast ability to pick up on signs all around us may have developed to ensure our survival, according to Dr Esther Sternberg, an authority on the science of mind-body interactions in illness and healing. If our caveman ancestors heard a rustle in the bushes, the ones who survived went with a gut reaction to run rather than linger to analyse the possible causes (Wind? Squirrel? Sabertooth?). These ancient origins may be the reason you often feel ‘in your bones’ that something is true – or not. You’re offered a dream job, but something about the place makes you want to flee. “Your heart beats fast. You feel sweaty. You feel these things even if you cannot put into words what made you uneasy,” Dr Sternberg says. Women may even be especially attuned, as

brain-imaging studies show we have more neural connections than men do between the left and right hemispheres, linking the logical and intuitive parts of the brain more directly.

Subtle under-the-radar cues – body language and tone of voice – may be what Amanda K., a digital-marketing professional, was picking up on during an encounter that turned out to be a glimpse of the end of her first marriage.

“My ex-husband was very outgoing and could be a little flirtatious with other women,” she says.

“It seemed harmless and really never bothered me. Then one day, I watched him interact with a cashier at a cafe we frequented. Somehow I knew, right then and there, that this time was trouble. I don’t know exactly what I was sensing, but I brushed it off as my being irrational.” Later, Amanda discovered the two had gone on to have an affair, a major reason for her eventual divorce.

Looking back, Amanda recognised that event as part of a pattern of times she had ignored her intuition in relationships. “I have now learned to respect and listen to it. I believe it grows over time, if you do,” she says.

Of course, your inner compass can point you in the wrong direction. Have you suffered the panicked conviction your flight was going to crash, only to disembark hours later without so much as a jostled drink? Worry is not the same as intuition, but it can be hard to separate the two in our busy lives.

“The constant chatter of our minds, along with stress, overthinking, anxiety and our insecurities, can cover up our ability to listen to our inner voice,” explains psychologist Sari Roth-Roemer, PhD. If you can work on filtering out the static, you’ll be better able to address your actual worries – and discover what your intuition is saying. In the end, Dr Roth-Roemer says, “Trust that you have the answers to the big, important stuff in your life.

Who else would?”

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INSPIRING WOMEN

“Completing the triathlon made me realise I’m capable of doing anything I put my mind to. It’s given me the courage to take other risks, including a huge career change.”

- Elissa Lippett, 47

THE RESOLUTION

that changed my life Sticking to a New Year’s resolution can bring powerful benefits for your health, confidence and self-belief.

As these three women reveal, it changed their lives.

BY STEPHANIE OSFIELD

Elissa BRAND-NEW SPIN When Elissa Lippett, 47, committed to training as a cyclist, it kickstarted other positive life changes.

“

W

hen I was 34, I wanted to get fitter to feel more confident about my body, so I signed up to do a triathlon with some super-fit members of my running group. Our preparation involved swimming, jogging and plenty of cycling. Though I was never a big fan of cycling when I used to ride to school, I bought a carbon bike and threw myself into training.

Improving my skills using the gears, brakes and cleats was a huge learning curve. On my first group ride, I felt so exhausted I could barely go on – and we hadn’t even hit the big hills yet! After that, I added solo training to my group training to pick up my pace.

Though my muscles burned on 100km bike rides, knowing I was part of a group working towards a goal spurred me on. I also navigated injuries and challenges, like learning to change a flat tyre. Then, four days

before the event, I drove into a car park with my bike on the roof and it hit the low concrete barrier and got smashed! I was devastated, but luckily, my lovely local bike store kindly leant me a bike for the race.

During the triathlon, I got four flat tyres – the last one at the 180km mark was the hardest moment.

But though I had a big cry, I kept pedalling as hard as I could, so when I crossed that line, I felt invincible.

Completing the triathlon made me realise I’m capable of doing anything I put my mind to. It's given me the courage to take other risks, including a huge career change. After retraining as a relationship and dating coach, I Ieft the safety of my job as a pharmaceutical rep and set up a practice called Embracing Partnerships. I love my new work.

Cycling has become a huge passion in my life and I ride whenever I can. I love how alive and vital I feel riding downhill really fast! I enjoy the camaraderie of cycling with the group. Riding solo is great, too, and reboots me and clears my head. I’ve done the Tour Down Under in Adelaide several times and a seven-day cycling tour in Borneo with a girlfriend, riding 100km daily. And in the future, the Tour de France is also on my bucket list!” E

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INSPIRING WOMEN

Jacqueline CHANGE OF STORY

“

F

or years, I daydreamed about becoming a children’s author, so even when busy at uni and working as a primary teacher, I wrote stories, poems and plays for children in my spare time. I tried them out on my students, who loved them, but I wanted to share them with a wider audience. Then my husband, Ian, said, ‘You talk about writing a book so often, don't you think it's time to do something about it?’

And I thought, ‘You're right – I don't want to spend my life wondering what if.' So in the year 2000, I set a goal to write on weekends and holidays to finish several books and send them to publishers.

I soon learned that building a successful writing career is a marathon not a sprint.

“As writing is my passion, I never feel bored or struggle to get out of bed for work. I love being creative every day.”

- Jacqueline Harvey, 50 So my resolution spilled over into the next year, when I won a competition run by the NSW Children’s Book Council of Australia for an unpublished manuscript. It was incredibly exciting. Then Lothian published my first book Code Name Mr Right. I was thrilled and thought I was on my way. I had four books published and one of them was named the Honour Book in the Children’s Book Council Awards in 2006. Then, just as suddenly, I had nothing published for the next four years. Despite moments of huge self-doubt, I kept writing. But I stopped trying to guess what editors were looking for and wrote a story I would have loved to read when I was 10. That’s when I came up with my character, Alice-Miranda. When I finished that book, I thought it was the best thing I’d ever done.

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So I was a little surprised when it was rejected by five publishers. But I just kept believing in myself and it paid off when the book was accepted by Random House (now Penguin Random House).

By 2012, I had contracts to write about 18 books for Random House and, after a book tour in the UK and US, I left teaching to write full-time, which has definitely made me a much happier person. For seven years, I’ve been travelling and writing and I’ve met the most amazing people in Australia and overseas. There have been so many highlights – such as seeing my books in bookshops, libraries and on bestseller lists, and meeting authors I’ve long admired (and having some become friends).

Though I have to be disciplined about writing, my work days are far more flexible. I love not having to attend lots of meetings or oversee staff, and if I want to stop for a tea break or walk, I can do that whenever I choose. My week is also far more diverse.

One day I’m at my desk; the next I’m speaking to 500 kids, telling funny stories and getting lots of laughs. Then I might visit bookshops or attend a movie event, as one of my books, Alice-Miranda Friends Forever, has been made into an animated film – and a second film is in the works!

As writing is my passion, I never feel bored or struggle to get out of bed for work, which is portable, so I can travel more often. I have an office in Sydney, with a view of a garden and treetops, and an office with stunning views to Lake Wakatipu in New Zealand, where I now own a house. I love being creative every day. Playing with language, and plot twists and turns, keeps my brain sharp.

Sometimes ideas hit like a lightning bolt; other times they're a slow burn. I’ve written 41 books and parents often tell me that my work has helped their child develop a love of reading. Hearing that I'm fostering a joy of books in young readers is the ultimate reward. It gives me incredible satisfaction to have so much fun doing something that brings such enjoyment to others.” E

PHOTOGRAPHY: JEREMY GREIVE. HAIR & MAKEUP: DEANNE DORITY

Jacqueline Harvey, 50, set a goal to publish a children’s book – and it kickstarted her fulfilling new career.

“After an amazing book tour, I left teaching to write full-time, which has definitely made me a much happier person.”

Try this Make your yoga practice stick by scheduling it into your day like you would a work meeting.

INSPIRING WOMEN

Rev up your resolve To turn your New Year’s resolution into a reality, Melbourne-based psychologist, Meredith Fuller, suggests you: • Focus on no more than two goals at once.

• Start this week – this will give you a quick win that makes you feel you’re on the road to change.

•Timeline goals – if your goal is to go jogging to get fit, set both weekly and monthly goals: Go jogging regularly two days this week, start a weekend running group with girlfriends this month and then train for a charity fun run over three months.

• Recognise and challenge negative thoughts like, “This is too hard.” Instead, tell yourself, “I’ve got this,” and “I’m strong and can do it.”

• Be your own cheerleader – keep a diary of your achievements and mentally celebrate them.

• Create a support team of friends and family and ask them for a pep talk if your motivation starts to wane.

Louise INSTANTLY CALMER Since Louise Watts, 52, made a New Year's resolution to practise yoga daily, her health, energy and wellbeing have soared.

“

I

n my 20s, I was a professional ballet dancer, so I’ve always stayed fit doing Pilates and cycling.

But in my 40s, I was doing constant interstate travel and working long days as an executive coach and some of my good health habits started falling away. So in 2017, I made a resolution to make more quality time for myself. Unlike other years when I’d set goals to cut out drinking or get more sleep, that year my resolution was holistic and all about nurturing my mind/body health. At the time, I had just spent the previous year working long, intense and busy days in the lead-up to launching our new business, called Transition Hub, which helps people transition into new and meaningful roles.

I wanted to keep up the pace, but I didn’t want to burn out. So I decided to start practising regular yoga to ensure I had quality ‘offline’ time every day. To stick to that goal, I had to become as organised about yoga as I am about my work commitments. I scheduled it in just like I would schedule an important work meeting. On some days, I did classes and on others, if I was away,

I used website links to follow online sessions or did my own self-devised yoga flow sessions in my hotel room on a towel. It doesn’t sound very revolutionary but that one change alone has had incredible positive knock-on benefits for my entire health and wellbeing.

Even though I was fit, I noticed that I felt more aligned and flexible. When taking a meeting or delivering a program with clients, I felt calm and present. Yoga also took me back to my ballet posture and I started to stand and sit more upright.

It ironed out back and neck pain that had built up over time from stress. My breathing also changed and became slower and deeper and more even. And my sleep improved, too – I went to sleep easily and slept more soundly, then woke up feeling more refreshed. At the same time, I felt far more grounded and centred. Taking time to be still really helped to re-energise me and that spilled over into all aspects of my life, so I actually became even more productive and could also get through much more every day.

“Doing yoga has made me more mindful, so I’m more able to just be in the here and now.

That’s benefited my relationships in a big way.”

- Louise Watts, 52 Two years on, I still practise yoga regularly and enjoy the ongoing health benefits. After juggling lots of different balls all day, I look forward to that time to be present on the mat and enjoy the moving meditation of the different stretches, postures and yoga flows. While I’m doing yoga, I don’t feel any stress in my body, or chatter in my mind, as the stress just starts to melt away. Being disciplined about doing yoga has made me more mindful, so that every day I’m more able to just be in the here and now. That has benefited my relationships in a big way, because it helps me close the door on work and enjoy being present with friends and family. I’m constantly grateful that I made that New Year’s resolution – I just wish I’d done it years ago.”

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9

REASONS FOR A LOW LIBIDO

every woman should know From stress to lack of sleep to underlying health conditions… your sex drive can plummet for all sorts of reasons.

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WORDS: KATHERINE MARTINELLI & ANNIE DAVIES. PHOTOGRAPHY: GETTY IMAGES

YOUR SEX DRIVE

1

YOU’RE GENUINELY EXHAUSTED Late nights don’t necessarily mean fun nights. “Sleep is essential for your sex drive,” explains gynaecologist Dr Shahnoz Rustamova.

“Depleted energy means you’re less likely to be in the mood.” One study found that sleeping just one more hour at night could result in a 14 per cent increased chance of having sex with a partner the next day. In general, women who slept longer on average also reported ‘better genital arousal’ than women who slept for fewer hours. The verdict: Make and keep a date with your pillow and you’ll soon want to make a date with your partner.

T

here’s no ‘normal’ when it comes to sexual desire. Libido differs from person to person and can fluctuate depending on a slew of factors – from the medications you take to the status of your relationship. But what it really comes down to is how each individual woman feels about her personal situation. “If a woman perceives her sex drive as decreased and it distresses her, this can have a huge impact on her self-image and relationship with her partner,” says gynaecologist Dr Lisa M. Valle, an expert in libido and arousal issues in women. On the flip side, if you’re happy and totally unconcerned about your libido, “It is not known to be detrimental to health or quality of life,” says gynaecologist Dr Raquel Dardik. Still, if your low libido is persistent, it could be an indication of a health or psychological issue.

While there’s no medical definition of a ‘healthy’ sex drive, there’s little doubt that some people experience a stronger desire than others, and that certain lifestyle or health factors can play a significant role in that. Here are the most common causes of low libido in women – and when to see your doctor about it.

2

STRESS IS A CONSTANT IN YOUR LIFE

“For a woman to be interested in sex, she’s got to have her brain in the game,” says gynaecologist Dr Hilda Hutcherson. Unlike men, whose libidos are almost completely hormonally driven, women often require some emotional investment in sex (well, good sex).

“When you’re stressed, your focus is elsewhere, and there simply isn’t room in your brain for arousal,” Dr Hutcherson says. Plus, your brain pumps out the hormone cortisol when you constantly feel like you’re under pressure, and that can actually impede sex hormones.

“As a clinician, I’ll talk with a patient to try to uncover a source of stress, as well as discuss potential solutions to the problem,” Dr Rustamova says. If work is weighing on you, think about what might make your life easier.

Is it time to start looking for a new gig? A conversation with your manager to discuss your current workload?

Whatever it is, know that the solution will lead to easier days – and better nights. E FEBRUARY/MARCH 2020 PREVENTION

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YOUR MEDICATION COULD BE TO BLAME

Certain prescription medications – from blood pressure drugs to opioids – can interfere with your sex drive by lowering your levels of testosterone, according to the International Society for Sexual Medicine. Research has overwhelmingly linked ‘low T’ to a reduced libido in both men and women.

Mood-altering drugs, including antidepressants and antipsychotics, may also cause low libido as a side effect, says Susan Davis, PhD, a professor of women’s health at Melbourne’s Monash University.

AN UNDERLYING HEALTH CONDITION IS CAUSING TROUBLE

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YOUR RELATIONSHIP IS ON THE ROCKS

Professor Davis says two of the ‘most critical’ contributors to a strong libido are either a good relationship or a new relationship. If you’re unhappy with your partner or the state of your relationship, mending that first will be crucial in truly firing your desire back up for one another.

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PHOTOGRAPHY: GETTY IMAGES

If your sex drive used to be higher and something feels off, it’s worth checking in with your doctor about it. There are a wide variety of physical conditions that can lead to lowered libido, including thyroid disorders, uterine fibroids, endometriosis, high blood pressure, heart disease, chronic pain conditions like arthritis or fibromyalgia, diabetes, sleep disorders and fatigue. This could be due to vascular problems that obstruct blood flow (yes, even down there), painful symptoms, endocrine problems that tank your hormone levels, or neurological issues that limit sensations.

“Other common conditions like prolapse and incontinence negatively impact sexual function, especially if the urinary incontinence occurs during intercourse,” says gynaecologist Dr Carolyn Swenson.

“Pelvic floor disorders can also negatively impact genital body image, reducing sexual desire.”

Mental health disorders like anxiety and depression can also play a role, as they can wipe out your energy, alter brain chemicals that inhibit sex, and flood your system with stress hormones, like adrenaline and cortisol.

If you suspect an underlying health problem could be to blame, see your doctor to ensure a proper diagnosis and treatment plan.

YOUR SEX DRIVE

It's your call If you’re not happy with your sex life, you should feel empowered to do something about it.

“I am a big proponent for women becoming proactive in seeking a satisfying sex life,” Dr Valle says.

“Each person’s view on what is a satisfying sex life varies.”

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NOT PRIORITISING EXERCISE

Getting regular exercise also proves to be helpful in the bedroom, research suggests. That’s because it has amazing effects on your cardiovascular health, blood flow and overall mood – all key factors in a healthy sex drive. Plus, making time for workouts can make you feel good about everything your body can do, which boosts your confidence, Dr Rustamova says.

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YOUR HORMONES ARE OUT OF WHACK

A change in libido can be influenced by your hormones, and there may be a good reason behind this that your doctor can help you pinpoint. If you recently went off birth control pills, you may find yourself not as attracted to your partner as you once were, according to a Scottish study. In fact, any contraceptive change can cause a dip in libido, Dr Rustamova says. So if you’ve noticed a shift, make sure you let your doctor know so that you can find a new type of birth control that works for you on both counts.

Perimenopausal and menopausal hormonal changes can also lead to low libido.

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YOU’RE SIMPLY PUTTING TOO MUCH PRESSURE ON YOURSELF

“So often, patients won’t get close to their partners at all in the evening – no hand-holding or touching – because they’re worried their partner will assume sex is on the table and, for whatever reason, they don’t feel like it,” Dr Rustamova says. Instead, she suggests placing a priority on kissing and cuddling, and then taking the next step from there – but only if you both feel like it. “Taking the pressure off yourself to have sex can make it easier to feel aroused, naturally,” she says.

Any time you feel bothered or distressed about your perceived decreased libido, it’s best to talk to a doctor with experience in women’s sexual health.

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SEX IS PAINFUL

If sex feels painful, it’s not surprising that you’ll want it less. About 30 per cent of women report feeling pain during vaginal intercourse, according to a study published in The Journal of Sexual Medicine, and this can come down to a number of factors, from vaginal dryness and skin disorders to skipping foreplay.

However, painful sex (aka dyspareunia) can also be a sign that there’s a deeper medical condition at play. Endometriosis, fibroids, certain infections and also a rare condition known as vaginismus are other potential culprits, so it’s worth getting checked out by your doctor.

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Menopause and your

MEMORY Emerging science is mapping the link between women’s hormones and their memory. In her new book, The M Word, GP Dr Ginni Mansberg reveals what really happens to our brain during menopause – and what you can do about it.

Does my brainpower really decline around menopause?

Yes, it does. Sorry. There are only a few studies of brain performance around menopause that start on women before they enter menopause proper.

But two out of three published longitudinal studies say the decline in brain function starting around the time of menopause is real. Certainly during perimenopause, women often say they’re getting

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forgetful. If you test these women, they do indeed show a decline in processing speed and memory for verbal material. So is this changing hormones or old age? What’s to blame? Probably both.

Oestrogen and brain health There are both oestrogen and testosterone receptors throughout the brain. Studies have found that oestrogen enhances the ability of nerves to grow into new parts of the brain and form new connections. It also helps with the formation of memories. It also seems to protect against the accumulation of a protein called beta-amyloid that builds up in Alzheimer’s disease.

Oestrogen also enhances both your verbal memory and your ‘executive function’. The term started as a business metaphor: your executive function is like the CEO who monitors all the E

PHOTOGRAPHY: GETTY IMAGES

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o many of my patients come in, worrying that their brains are turning to water –they’re forgetting things, they’re losing things and they’re worried the dreaded process of developing dementia has started.

Statistics reveal they are not alone. At least during perimenopause, the vast majority of women report memory problems.

MENOPAUSE – THE LATEST

Strengthen your memory Fitter people have bigger, better-functioning brains and they get less dementia.

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Fast fact

PHOTOGRAPHY: GETTY IMAGES

Socialising is linked with growing new blood vessels in the brain, increasing the connections between neurons and and creating new brain cells.

MENOPAUSE – THE LATEST

departments so that the company works efficiently and smoothly. So executive function wraps up planning and organisation, and then the execution of those plans.

So, if oestrogen has all these amazing effects on the brain, it stands to reason that less oestrogen would lead to reduced brainpower.

And then there’s hot flushes Apart from driving you crazy, hot flushes also seem to contribute to memory difficulties in midlife women. Studies have shown that hot flushes cause significant physical changes in your brain in the hippocampus. This was backed up with changes in neuro-imaging studies – it’s the actual flushes that impact the brain rather than the feelings of flushing.

Testosterone and brain health Testosterone is also likely to play a role. How do we know? In premenopausal women, higher levels of testosterone in the bloodstream predict better mathematical and spatial skills. And, in elderly women, higher blood testosterone levels seem to be linked to better verbal fluency and performance at memory tasks.

In postmenopausal women, higher levels of the testosterone precursor made by your adrenal glands have been linked to better executive function, memory and concentration.

In menopausal women, you don’t get the nosedive in male hormones that you do with oestrogen; it is a slower, steadier decline that is more related to age than menopause per se.

So is it a combination of hormones and just getting older?

The theory is that both age-related changes in brain function and hormone changes (the gradual drop in testosterone and sudden drop in oestrogen at menopause) contribute.

What lifestyle and diet changes can I make to prevent cognitive decline?

Exercise Hands down, the best evidence exists for exercise.

Fitter people have bigger, better-functioning brains and they get less dementia. Specifics around

whether aerobic exercise versus strength training, yoga or tai chi has the most beneficial effect, and how much you need to do, are still being nutted out in various studies. But I would suggest half an hour a day of an exercise you enjoy.

Control the hot flushes Controlling them might just be the key to helping your brainpower. In a tiny pilot study, the better the improvement in the flushes, the better the improvement in memory performance. It’s an early trial, so more work needs to be done.

Socialise Studies show that an increase in ‘social engagement with the surrounding environment’ is linked with growing new blood vessels in the brain, increasing the connections between neurons and the creation of new neurons. Most experts agree, socialising is a good idea at every stage for optimum brain health.

Change your diet You’ve probably heard of the Mediterranean diet, based mostly on plant-based foods, such as fruits and vegetables, wholegrains, legumes and nuts.

(Learn more on page 73.)

Research suggests a Mediterranean diet not only slows age-related cognitive decline in older men and women, but also reduces the risk of mild cognitive impairment (MCI) progressing through to full-blown dementia or Alzheimer’s disease.

Plus, it seems to prevent MCI developing altogether.

With a bit less evidence behind it, it seems that the DASH (Dietary Approaches to Stop Hypertension) diet also works to prevent dementia. (We explain what this involves on page 73.)

More or less dairy?

A Japanese study found that consumers of the highest amount of milk and dairy had less Alzheimer’s disease than non-dairy consumers.

But these things are never clear-cut. From observational studies, it seems that eating lots of high-fat dairy might increase the risk of dementia.

It could be the saturated fat, but we don’t know for sure. The bottom line is, if you like low-fat dairy, it is a good choice for your bones. And might, possibly, help your brain. If you’re a dairy avoider, there’s no need to take it up for the sake of your brain. E FEBRUARY/MARCH 2020 PREVENTION

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A glass of wine

HRT

So this is some good news: light to moderate consumption of alcohol has been linked to a lower risk of dementia. The benefits for dementia might be a side effect of the benefits to the cardiovascular system, and therefore the arteries supplying the brain. But moderate intakes of alcohol seem to also reduce inflammation, increase the good cholesterol (HDL) and increase blood flow to the brain. A glass of wine is not half a bottle.

Excessive alcohol consumption and binge drinking (which is only four standard drinks on a single day — and a standard drink is usually far less than we pour ourselves!) increase the risk of developing dementia. The National Health and Medical Research Council’s Australian Guidelines to Reduce Health Risks from Drinking Alcohol recommend limiting alcohol intake to no more than two standard drinks on any day.

It stands to reason that if low oestrogen contributes to a decline in brain function, then replacing it might help. The International Menopause Society clearly states that starting HRT during the midlife period is associated with a reduced risk of Alzheimer’s disease and dementia. This is based on several small studies. There are some issues with this advice. The largest trial of HRT specifically for prevention of cognitive decline found that, after four months, there were no significant differences in memory or other cognitive measures.

In another two slightly larger trials, HRT didn’t yield any benefits for cognitive brainpower.

And then, in 2019, a Finnish study found that women who had taken HRT (any form) had a 10-20 per cent higher risk of developing Alzheimer’s disease than women who hadn’t been on HRT!

Get enough sleep

No changes have been made to the International Menopause Society’s recommendations that: 1. The reason for going on HRT is for the treatment of bothersome hot flushes or vasomotor symptoms.

2. HRT should not be used (solely) for the prevention or treatment of cognitive difficulties in women.

3. No clinical trial has yet specifically studied the long-term effects of HRT on cognitive function in women with moderate-to-severe vasomotor symptoms.

4. Available data from clinical trials provides reassurance that HRT in the early postmenopausal years does not result in early adverse effects on cognitive function.

Exercise your brain We have evidence that doing Sudoku makes you better at doing Sudoku. However, the transfer of that benefit to a different cognitive domain isn’t shown in studies. But we do have evidence of the ‘use it or lose it’ concept for the brain. New exposure to what we call ‘novel stimuli’ seems to not only grow new neurons but also to create new ‘connections’ between neurons – to grow more brain cells with more connections between them.

It is a lifetime of mentally stimulating and challenging activities that stands you in best stead.

So start now! Enrol in a Spanish class and even learn to brush your teeth with your left hand. It’s the learning of new skills that is the key.

Chew gum Studies show that chewing gum is linked to higher productivity and fewer cognitive errors at work.

But not improved memory. I have no explanation for this whatsoever; researchers claim they’re going to do more study on what underpins the link.

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Fish oil Scientists have found that progressively, as we get older, the concentration of DHA (one of the three fatty acids in fish oil) in the brain slowly declines.

People suffering with Alzheimer’s have 60-70 per cent less DHA in both blood and brain compared to people of the same age without dementia. In humans, prospective studies have shown that eating lots of oily fish seems to protect us against Alzheimer’s disease. One study showed eating just one meal a week of fish or seafood for a year was linked to less decline in certain types of memory and processing speed.

I think that raising your blood levels of omega-3 fats is worth a shot. The evidence for having fish and seafood in the diet is the most compelling.

PHOTOGRAPHY GETTY IMAGES

A good night’s sleep, with plenty of deep sleep, helps your brain clear beta-amyloid, the protein linked to Alzheimer’s disease. So experts have theorised that if your body doesn’t get enough good-quality sleep, beta-amyloid might build up in the brain. In one small study, losing just one night of sleep led to an increase in beta-amyloid.

So where does that all leave you?

This is an edited extract from The M Word, How to Thrive in Menopause, by Dr Ginni Mansberg, Murdoch Books, RRP $32.99.

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WELLNESS TRAVEL

‘Treat’ yourself Add a healing session to your next getaway – from ‘forest bathing’ to laughing yourself silly.

BY UTE JUNKER

I

t’s no surprise that we feel better when we’re on holiday. No matter what type of trip we’ve chosen – a beach break, city escape or perhaps a tranquil rural retreat – the mere fact that we’re leaving our routine behind is invigorating.

Top that with new sights, sounds and scents, and no wonder we feel inspired.

However, the benefits don’t have to stop there.

Holidays are also a great time to try something new, and that can include wellness sessions. We’ve rounded up some of our favourite new approaches from right around the globe, and found the best places to trial them during your next hard-earned break. E

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WELLNESS TRAVEL

Try Vietnam’s very own martial art, Vovinam.

IN TASMANIA

Take a walk in the forest

IN VIETNAM

Balance your body and mind FEEL-GOOD FACTOR Looking for a practice that strengthens your body while calming your mind?

Aficionados have long sung the benefits of Asian martial arts as a way to develop peace as well as power.

The focus required in the practice is a great way to give yourself a break from everyday stresses.

WHY IT WORKS As a full-body workout, martial arts bring all sorts of benefits, from cardiovascular fitness and improved blood pressure, to improved flexibility and balance.

Studies have also shown that martial arts can improve memory and the ability to focus, as well as lowering rates of depression.

WHERE TO DO IT The Anam, Cam Ranh Bay, Vietnam. Set on a long stretch of beach an hour’s flight from Ho Chi Minh City, this colonial-chic resort has a strong wellness focus, which includes free yoga classes in the morning.

WHAT IT INVOLVES The Anam is one of the few places to offer classes in Vietnam’s very own martial art, Vovinam. Like other martial arts, Vovinam is about mastery and focus.

These one-hour classes take place outdoors, and no special outfit is required, so you can wear your 114

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favourite workout gear. After some warm-up stretches, the Vovinam master will take you through a number of techniques – including hand and elbow moves, kicks and foot sweeps – during a process that is almost meditative. The energy ramps up when you get to practise some of these moves in a mock bout with the master.

HOW MUCH? Free for guests staying at the resort.

WHILE YOU’RE THERE This stretch of the South Vietnamese shoreline is a great place to enjoy water sports, such as swimming, surfing and snorkelling. Spend a day island hopping, or head to Hang Rai to try your luck spotting sea otters.

The resort also offers food tours led by local families, plus an art trail that visits local artists.

MORE theanam.com After a martial arts class, go sea otter spotting in Hang Rai.

FEEL-GOOD FACTOR Many of us have experienced the head-clearing effects of a good walk in the woods. The Japanese, however, have turned it into an art form, with a practice called shinrin-yoku, or ‘forest bathing’. Don’t let the name fool you: you won’t actually get wet.

The bathing is purely metaphorical.

WHY IT WORKS There’s evidence showing that forest bathing helps with everything from asthma and skin conditions, to stress levels and fatigue, but the really big news relates to boosting immunity. Studies show that time spent in the forest boosts the number of NK cells – which fight cancer and infections – in your body, as well as upping your anti-inflammatory response.

WHERE TO DO IT Nature. Be In It. near Hobart. It’s hardly news that Tasmania, with its endless ancient forests, is a great place to commune with nature, but with Nature. Be In It. you can get your forest fix without venturing too far from Hobart.

WHAT IT INVOLVES What’s the difference between a forest bathe and a standard bushwalk? Well, first off, forest bathing is not about how much ground you cover. Instead, the focus is on slowing down to immerse yourself in nature. During your two-hour session, you’ll take part in a series of activities designed to increase your awareness of the natural landscape around you. From savouring the scents of individual trees to watching the ripples in a stream, or dappled shadows dancing across the ground – the experience will leave you feeling recharged and restored.

HOW MUCH? $75 for a Forest Bathing Sensory Walk, which includes an expert guide, park fees, bush tea and a snack.

WHILE YOU’RE THERE When you’ve had enough forest action, make the most of Tasmania’s coast with some water-based adventures, such as kayaking or sailing.

Stretch your mind as well as your body by stopping at Australia’s most inspiring art museum, MONA, located a quick ferry trip from downtown Hobart.

MORE naturebeinit.com E

Forest bathing Slow down, immerse yourself in nature, and boost your immunity.

After sleep therapy, enjoy a cup of tea at a traditional Japanese Teahouse.

IN JAPAN

Dive deep into sleep

FEEL-GOOD FACTOR Your mother was right when she told you a good night’s sleep will fix just about anything. Sleep boosts energy levels and coping skills – it’s true that problems really do seem more manageable after you’ve slept on them.

WHY IT WORKS A good night’s sleep can reduce stress, blood pressure and inflammatory proteins, which have been linked to stroke, diabetes and arthritis, among other things. Better sleep also improves your ability to pay attention, as well as your emotional stability. Another plus is that because sleep and metabolism are controlled by the same areas of the brain, sufficient sleep can keep your appetite in check.

WHERE TO DO IT The Spa at Mandarin Oriental, Tokyo. This sky-high retreat is a true haven. The serene interiors draw their inspiration from nature – the smoky-beige fabric swathing the walls in the reception area resembles cascading water, while the water lounge and the sauna enjoy some of the best views in town, thanks to their floor-to-ceiling windows.

WHAT IT INVOLVES Mandarin Oriental’s Sleep Support Therapy draws on clinical research, as well as ancient Vedic practices to help with insomnia and troubled sleep. The session starts with guided pranayama breathing exercises, followed by a massage that activates the marma points – Vedic pressure points – plus a facial massage that stimulates the pineal gland. The 116

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treatment concludes with the nasya, or application of nasal oil, an ancient sleep remedy. The aim is to prepare the body for a solid night’s sleep.

HOW MUCH? JPY (Japanese yen) 46,000 for a 105-minute treatment – about $620.

WHILE YOU’RE THERE It has a reputation as a buzzing 24-hour city, but Tokyo also offers plenty of places to unwind if you’re looking for a break from your fast-paced life. Lose yourself in one of the city’s many tranquil corners – the gardens of the Nezu Museum, for instance, are wonderfully serene – or take a break over a cuppa in a traditional teahouse.

MORE mandarinoriental.com

ABOVE: The amazing view from The Spa at Mandarin Oriental in Tokyo, which offers Sleep Support Therapy.

WELLNESS TRAVEL

LEFT: Have a laugh and learn to dance the pizzica at Borgo Egnazia in Puglia, Italy.

BELOW: Trulli houses in Alberobello; The Baroque city of Lecce, called ‘The Florence of the south’.

IN SPAIN

Laugh yourself healthy FEEL-GOOD FACTOR Is there anyone who doesn’t enjoy a good laugh? We all know that nothing lifts your mood faster than a hearty chuckle, so any treatment designed around laughter instinctively feels like a winner.

WHY IT WORKS Studies have proven that laughter can help combat everything from high blood pressure to anxiety and depression. Like a good bout of exercise, laughter can also speed up your heart rate, respiratory rate and oxygen consumption, and it’s also been shown to reduce artery inflammation and increase HDL (‘good’) cholesterol. Plus, laughter can lower stress and boost the immune system.

WHERE TO DO IT Borgo Egnazia, Puglia, Fasano, Italy. Built to resemble a traditional village, this luxurious resort is popular with wellness fans, as well as golfers (it has its own championship golf course). Its day spa is open to outside guests.

WHAT IT INVOLVES The image of neat rows of people obediently laughing in sync is enough to

get anyone giggling, but that’s not how this laugh lesson works.

Your instructor, Giuseppe – an actor, dancer and musician – takes you back to childhood with a session designed to shake off stress and tension through movement and voice. You will learn local dances, such as the lively pizzica, and take part in memorable dancing duels accompanied by tambourines, as well as other activities designed to spark some inner joy.

HOW MUCH? 55 euros for a group class or 220 euros for a 90-minute private class (for two).

WHILE YOU’RE THERE With its scenic coast and countryside and laidback lifestyle, Puglia – the ‘heel’ of Italy’s ‘boot’ – is the sort of place where de-stressing is easy. Enjoy farm-fresh food and tour some of the area’s scenic spots, including the baroque city of Lecce and the village of Alberobello, with its charming trulli houses topped with quirky conical roofs. Don’t overload the itinerary, though – this is the perfect place to go slow.

MORE borgoegnazia.com E

WELLNESS TRAVEL

IN MOROCCO

Bathe like a Berber

FEEL-GOOD FACTOR There’s a good reason that they talk about washing your cares away. At the end of a stressful day, few things are as soothing as a long, luxurious soak in a hot tub.

WHY IT WORKS Hot water does more than just clean out our pores. A warm bath makes our heart beat faster, improving circulation and lowering blood pressure.

Other benefits of bathing include increased levels of serotonin and improved immunity.

WHERE TO DO IT Le Spa, Fairmont Royal Palm, Marrakech. This is one of the most luxurious resorts in this lively desert town, with a design inspired by traditional Moroccan riads. The sprawling spa relies heavily on local ingredients.

WHAT IT INVOLVES Clear your schedule – the Maison d’Asa Berber Bath Ceremonial is more of a bathing ritual than a quick dip, unfolding in 11 steps that can take anywhere between 60 and 90 minutes.

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The measured pace is designed to cleanse not just your body but your mind, allowing you to sink deeper into relaxation with each step. The body, face and hair are each treated in turn. Your therapist will use traditional Moroccan products, including the local black soap, rhassoul clay, and an antioxidant-rich body mask made with argan oil and honey.

HOW MUCH? 1,020 MAD (Moroccan dirhams) per session – about $155.

WHILE YOU’RE THERE At the heart of Marrakech is the maze-like medina, an old walled city where merchants’ tables are piled high with everything from carpets and colourful ceramics to big baskets of fragrant sandalwood and cumin. Take a stroll to absorb the area’s exotic charm, then rise above it as you enjoy a tumbler of mint tea in one of the area’s many rooftop bars. Another tranquil escape is the oasis-like Jardin Majorelle in the Gueliz area, a gorgeous garden created

by Yves Saint Laurent.

MORE fairmont.com

ABOVE: The Fairmont Royal Palm’s Berber Bath Ceremonial culminates with delicious treats. BELOW: Colourful carpets for sale in Marrakech’s maze-like medina.

IN BYRON BAY

ADDITIONAL PHOTOGRAPHY: iSTOCK & GETTY IMAGES

Go deep with infra-red

CLOCKWISE FROM TOP: The foyer at Nimbus Co at Byron Bay; An infra-red treatment room; A path through Byron’s ancient rainforest.

FEEL-GOOD FACTOR Cultures right around the world have discovered that sweating it out, sauna-style, can leave you feeling invigorated. An infra-red sauna gives you all the benefits without subjecting you to such high temperatures.

WHY IT WORKS A traditional sauna heats the air around you; an infra-red sauna uses electromagnetic radiation to warm your body directly. Infra-red sauna is a proven tool for managing chronic pain, and is currently being investigated as a treatment for heart problems, to lower the risk of dementia and to boost the immune system.

WHERE TO DO IT Nimbus Co in Byron Bay. Located just outside the town centre, this specialist centre focuses on infra-red therapy and nothing else. Its minimalist interiors set the tone for a session that is all about taking a break from busyness.

WHAT IT INVOLVES Treatments don’t get much easier than this: all you have to do is show up and sit in a room for 45 minutes while the infra-red does its thing. The temperature in an infra-red sauna is much lower than in a traditional set-up, so the feeling is actually comfortable.

Clients are encouraged to use the 45-minute session as a time-out, to sit quietly and just be in the moment. If that’s not your style, you might like to do some stretches or even a full yoga workout during your session. Alternatively, do a double session with a friend and enjoy a catch-up while giving your body a boost.

HOW MUCH? $40 per session.

WHILE YOU’RE THERE If you’re looking to chill, you’ve come to the right place. While Byron has plenty of buzzy bars and cafes, there’s also a wealth of relaxing outdoor activities on offer.

There’s more to enjoy than just swimming and surfing; the ancient rainforests in the hinterland are great places to go hiking.

MORE nimbusco.com.au FEBRUARY/MARCH 2020 PREVENTION

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Healthy eating, made easy On the menu this month ...

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Low-carb meals

Even if you’re busy, you can still eat well. These healthy, delicious dishes from the CSIRO will be on the table in 30 minutes or less!

VINDALOO LAMB & COOLING SLAW SERVES 4 HANDS-ON TIME 15 minutes COOK TIME 10 minutes 600g lean lamb backstrap 2 tablespoons vindaloo curry paste COOLING SLAW 200g reduced-fat natural yoghurt finely grated zest and juice of 2 lemons 2 x 350g “kaleslaw” kits (dressing sachets discarded) 1 small bunch mint, leaves picked 1. Heat a large chargrill pan over high heat. Coat the lamb all over with the curry paste, then add to the pan and cook for 4 minutes each side, for medium, or until cooked to your liking. Transfer to a board.

2. To make the cooling slaw, whisk together yoghurt, lemon zest and juice in a small bowl. Combine slaw mix and mint, then divide between four plates.

3. Slice the lamb diagonally and arrange next to the slaw. Drizzle over yoghurt dressing. Serve lamb hot.

NUTRITION (per serve) 1571kJ/376 cal. Protein 38.5g.

Carbs 13.7g. Sat fat 4.3g. Fibre 7.4g. Sodium 628mg.

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PRAWN & SUMMER VEGIE LASAGNE STACK SERVES 4 HANDS-ON TIME 20 minutes COOK TIME 10 minutes 400g peeled and deveined cooked prawns, halved lengthways 4 tomatoes, sliced 1 bunch small radishes, trimmed and very thinly sliced into rounds 120g dried low-GI or wholemeal lasagne sheets 300g bought oil-free chargrilled eggplant slices 2 cups watercress sprigs 1 cup large basil leaves, plus extra small sprigs, to serve 40g pine nuts, toasted DRESSING finely grated zest and juice of 2 lemons 1 long red chilli, seeded and finely chopped 3 teaspoons fresh Italian herb paste 1 tablespoon extra virgin olive oil

1. To make the dressing, whisk together all the ingredients in a large bowl. Season with freshly ground black pepper.

2. Add the prawns, tomato and radish to the dressing and gently toss to coat. Set aside.

3. Bring a large saucepan of water to the boil.

Add half the lasagne sheets and cook for 6-8 minutes or until just cooked. Using tongs, carefully remove each sheet and place side by side on trays lined with baking paper, making sure they don’t overlap. Repeat with the remaining lasagne sheets.

4. Divide a third of the prawn mixture between four serving plates. Top with a lasagne sheet, half the eggplant slices, half the watercress and half the basil. Spoon over half the remaining prawn mixture, then top with remaining lasagne sheets, eggplant, watercress and basil. Spoon over the remaining prawn mixture and the extra small basil leaves. Serve sprinkled with pine nuts.

NUTRITION (per serve) 1817kJ/435 cal. Protein 29.4g.

Carbs 29.5g. Sat fat 2.3g. Fibre 8.4g. Sodium 850mg.

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TUSCAN PORK & QUINOA SALAD SERVES 4 HANDS-ON TIME 15 minutes COOK TIME 15 minutes 80g quinoa, rinsed well 2 bunches asparagus 400g trimmed lean pork ďŹ llet, seasoned with pepper 100g drained Tuscan antipasto mix 2 cups leafy green salad mix ďŹ nely grated zest and juice of 1 lemon 1. Cook the quinoa in a saucepan of boiling water for 12 minutes or until just tender. Add the asparagus to another saucepan of boiling water and cook for 2-3 minutes or until just tender, then drain. Transfer the quinoa and asparagus to a large bowl.

2. Meanwhile, heat a large non-stick frying pan over high heat.

Add half the pork and cook, turning occasionally, for 5 minutes or until golden and cooked. Transfer to the bowl and gently toss to combine. Repeat with the remaining pork.

3. Add the remaining ingredients and toss gently to combine.

Serve the salad warm.

NUTRITION (per serve) 944kJ/223 cal. Protein 28g. Carbs 15.2g.

Sat fat 0.8g. Fibre 3.3g. Sodium 270mg.

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FOOD LOW-CARB MAINS

SINGAPORE-STYLE TOFU ZOODLES SERVES 4 HANDS-ON TIME 15 minutes COOK TIME 5 minutes 2 tablespoons sunflower oil 2 spring onions, chopped diagonally 1 red capsicum, seeded and chopped 600g firm tofu, chopped 1 tablespoon curry powder 1 tablespoon hoisin sauce 2 tablespoons salt-reduced soy sauce 100g baby spinach leaves 1½ cups bean sprouts 2 x 250g packets fresh zucchini spaghetti (zoodles) 1. Heat the oil in a large non-stick wok over high heat. Add the spring onion, capsicum, tofu and curry powder. Stir-fry for 3 minutes.

2. Add the hoisin sauce, soy sauce and spinach to the wok and stir-fry for 1 minute. Remove the wok from the heat, add the sprouts and zucchini spaghetti and toss to combine.

3. Divide between plates or bowls and serve.

NUTRITION (per serve) 1378kJ/330 cal. Protein 22.3g.

Carbs 8.4g. Sat fat 2.5g. Fibre 9.8g. Sodium 626mg.

Recipes extracted from The CSIRO Low-Carb Diet, Quick & Easy

by Professor Grant Brinkworth and Dr Pennie Taylor.

Pan Macmillan Australia, RRP $34.99.

FOOD CATCH OF THE DAY

Super-fast seafood These delicious dinners are light and simple for hot summer nights.

FANCY-PANTS CRISPY SALMON WITH SALSA VERDE

SALSA VERDE 1 small bunch flat-leaf parsley, leaves picked, stems chopped 1 cup basil leaves 1 small clove garlic 1 tablespoon drained, rinsed capers ½ cup (125ml) red wine vinegar

smooth, adding a little water if necessary to loosen.

Season to taste.

2. Pat the skin side of the salmon fillets dry with paper towel. Place the fillets, skin-side up, on a large non-stick, flameproof baking tray. Sprinkle the cauliflower and broccoli rice around the salmon, taking care not to get any on the skin.

Place the tomatoes on top of the rice.

3. Cook the salmon under the grill for 10 minutes or until the skin is crisp, the flesh is cooked to medium, the rice is tender and the tomatoes are beginning to split. Remove from the grill and season to taste.

4. Divide the salmon, rice, tomatoes and rocket leaves among plates and drizzle with the salsa verde. Serve with lemon wedges.

Note: Look for pre-prepared cauliflower and broccoli rice in the fresh produce section or the frozen food aisle at supermarkets.

1. Preheat the oven grill to high. To make the salsa verde, place all of the ingredients in a small food processor and then blend until

NUTRITION (per serve) 1521kJ/364 cal. 36.8g protein.

3g carbs. 4.2g sat fat. 5.9g fibre. 189mg sodium.

SERVES 4 HANDS-ON TIME 20 minutes COOK TIME 10 minutes 4 x 150g boneless salmon fillets, skin on 1 x 300g container fresh cauliflower and broccoli rice (see note) 250g cherry tomatoes on the vine 100g baby rocket leaves 1 lemon, cut into wedges

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Salmon is simply packed with goodness: hunger-busting protein, heart-healthy omega-3 fats and B-group vitamins for energy.

FOOD CATCH OF THE DAY

MELLOW YELLOW FISH CURRY WITH BEAN SPROUT SALAD SERVES 4 HANDS-ON TIME 20 minutes COOK TIME 25 minutes 1 x 180g jar Thai yellow curry paste 500g peeled, seeded butternut pumpkin, cut into 1cm pieces 500g yellow squash, each cut into eighths 1 x 400ml tin coconut milk 500g skinless, boneless ling fillets, cut into 4cm pieces BEAN SPROUT SALAD 1 cup (100g) mung bean sprouts 1 cup small basil leaves 100g Lebanese or baby cucumbers, finely sliced 1 tablespoon finely snipped chives or spring onion greens 1 tablespoon lime juice

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1. Place the curry paste, pumpkin, squash and coconut milk in a large deep non-stick frying pan over medium heat. Fill the empty coconut milk tin with water and add to the pan. Bring to a simmer and cook, stirring occasionally, for 10-12 minutes or until the vegetables are just tender.

2. Nestle the ling into the sauce mixture and immediately reduce the heat to low.

3. Simmer very gently, spooning the sauce over the fish pieces occasionally, for 8-10 minutes or until the ling is cooked and the sauce has reduced by two-thirds.

4. Meanwhile, to make the bean sprout salad, place all of the ingredients in a bowl and toss to combine.

5. Spoon the curry into shallow bowls and serve with the bean sprout salad.

NUTRITION (per serve) 1853kJ/443 cal. 33.4g protein.

24.4g carbs. 15.3g sat fat. 7.8g fibre. 1353mg sodium.

PRAWN & PUMPKIN LAKSA Recipe on page 132

FOOD CATCH OF THE DAY

PRAWN & PUMPKIN LAKSA SERVES 4 HANDS-ON TIME 15 minutes COOK TIME 15 minutes 1 x 185g jar Malaysian laksa soup paste 1 x 400ml tin coconut milk 200g peeled, seeded pumpkin, cut into 1cm pieces 1 litre water 2 x 250g packets low-kilojoule konjac noodles 400g raw peeled and deveined prawns, tails intact 3 baby bok choy, leaves separated 50g trimmed snow pea sprouts 1 cup (30g) small coriander sprigs 1 lime, cut into wedges 1. Place the laksa paste, coconut milk, pumpkin and the water in a large saucepan over medium heat. Stir until the mixture comes to a simmer, then reduce the heat to medium-low.

2. Meanwhile, prepare the noodles according to the packet instructions.

3. Add the prawns to the laksa and simmer gently, stirring occasionally, for 5 minutes or until just cooked. Add the bok choy and noodles and simmer gently, stirring occasionally, for 3 minutes or until the greens have wilted and the pumpkin is just tender.

4. Divide the laksa evenly among bowls. Top with the sprouts and coriander, and serve hot with the lime wedges.

NUTRITION (per serve) 1467kJ/351 cal. 26.5g protein.

10.1g carbs. 15.1g sat fat. 5g fibre. 1238mg sodium.

Super Fast Diet by Victoria Black and Gen Davidson, Published by Pan Macmillan Australia, RRP $34.99, Photography by Rob Palmer.

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STEAM-BAKED TERIYAKI BARRA WITH SPICED CRISPY NOODLES SERVES 4 HANDS-ON TIME 15 minutes COOK TIME 20 minutes 1 cup (250ml) salt-reduced chicken stock, heated 2 tablespoons salt-reduced soy sauce 2 teaspoons honey 1 clove garlic, crushed 1 teaspoon ground ginger 1 (500g) baby Chinese cabbage (wombok), trimmed, cut lengthways into eighths 1 (400g) large bunch choy sum, trimmed, cut in half crossways 4 x 200g skinless, boneless barramundi fillets SPICED CRISPY NOODLES 25g original fried noodles 2cm piece ginger, finely chopped 1 long red chilli, finely chopped 1 spring onion, thinly sliced ½ cup small basil leaves 1. Place a large baking dish in the oven, then preheat the oven to 220°C (200°C fan-forced).

When the baking dish is hot, remove it from the oven and carefully add the heated stock, soy sauce, honey, garlic and ginger. Stir until well combined, then add the cabbage, choy sum and barramundi.

2. Carefully cover the dish with foil and bake for 15-20 minutes or until the vegetables are wilted and the fish is tender. Remove from the oven and season to taste.

3. Meanwhile, to make the spiced crispy noodles, combine all the ingredients in a bowl. Take the baking dish straight to the table and sprinkle with the spiced crispy noodles. Serve immediately.

NUTRITION (per serve) 1139kJ/272 cal. 42.9g protein.

10.7g carbs. 1.5g sat fat. 5.5g fibre. 720mg sodium.

This easy-peasy tray bake contains more than double your daily needs of immunity-boosting vitamin C.

FOOD SUMMER HARVEST

Nature’s finest GRILLED HONEY PEACHES WITH RICOTTA & BASIL CREAM SERVES 4 HANDS-ON TIME 20 minutes COOK TIME 5 minutes 2½ tablespoons honey 2 teaspoons vanilla bean paste 6 firm ripe fresh peaches, halved, stones removed ⅔ cup reduced-fat smooth ricotta 1 tablespoon chopped basil, plus extra small leaves, to garnish (see tip) 2 tablespoons chopped pistachios 1 Preheat barbecue hotplate or chargrill pan over medium-high heat. Combine 1 tablespoon 134

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of the honey and 1 teaspoon of the vanilla in a small bowl. Brush the honey mixture over cut side of the peaches. Grill peaches for 2-3 minutes or until golden and caramelised.

2 Meanwhile, combine the ricotta, 1 tablespoon of the remaining honey, remaining vanilla paste and the chopped basil in a small bowl.

3 Divide the peaches between serving bowls.

Top each with a dollop of the ricotta cream and sprinkle with pistachios. Garnish the peaches with extra basil leaves and drizzle with the remaining honey.

Tip You can swap the basil for fresh mint.

Nutrition (per serve) 866kJ/207 cal. Sat fat 1.1g.

Carbs 33.1g. Sugar 32.2g. Fibre 5g.

RECIPE: CHRISSY FREER. PHOTOGRAPHY: MARK O’MEARA

Fresh, summer fruit makes the perfect finish to outdoor entertaining – especially when served like this!

SERVES 8 HANDS-ON TIME 15 minutes, plus chilling COOK TIME 35 minutes 25g amaretti biscuits, crushed 1 tablespoon almond meal 250g strawberries, hulled, halved 2 nectarines, stones removed, cut into thin wedges 1 tablespoon strawberry jam, warmed OLIVE OIL PASTRY 1 cup plain flour ⅓ cup wholemeal flour 2½ tablespoons icing sugar ¼ cup mild extra-virgin olive oil 2-3 tablespoons chilled water 1 egg, lightly beaten 1 Preheat the oven to 160°C. Line a large baking tray with baking paper.

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2 To make olive oil pastry, place the flours and icing sugar in a food processor and pulse to combine. Add the olive oil and process until the mixture resembles fine breadcrumbs.

Gradually add the chilled water until mixture just comes together. Form the pastry into a disc. Wrap in plastic wrap and refrigerate for at least 30 minutes.

3 Place the pastry disc on a large piece of baking paper and roll disc out to a large circle about 30-35cm in diameter.

Transfer the paper and rolled pastry to prepared baking tray.

4 Combine crushed amaretti and almond meal. Sprinkle evenly over the pastry base, leaving a 2cm border. Top the pastry with halved strawberries and nectarine slices.

Fold pastry edges over to form a border.

5 Brush edges of the pastry with the beaten egg. Bake the tart for 30-35 minutes or until the pastry is golden and crisp. To serve, brush the top of the tart with the warmed strawberry jam.

NUTRITION (per serve) 905kJ/217 cal. Sat fat 1.4g. Carbs 28.5g.

Fibre 3.1g.

RECIPE: CHRISSY FREER. PHOTOGRAPHY: MARK O’MEARA

STRAWBERRY, AMARETTI & NECTARINE TART

RECIPE: LIZ MACRI. PHOTOGRAPHY: MARK O’MEARA. THESE RECIPES WERE ORIGINALLY PUBLISHED IN HEALTHY FOOD GUIDE MAGAZINE

FOOD SUMMER HARVEST

MANGO & COCONUT SAGO PUDDINGS SERVES 6 HANDS-ON TIME 30 minutes, plus soaking & chilling COOK TIME 15 minutes ¾ cup sago ¾ cup light coconut milk ¾ cup reduced-fat milk 1½ cups water 2 tablespoons caster sugar 1 large ripe mango, thinly sliced 65g raspberries 2 tablespoons coconut flakes, toasted 1 Place the sago, coconut milk, reduced-fat milk and the water in a heavy-based saucepan. Set aside for 30 minutes to soak.

2 Warm the sago mixture over medium heat.

Bring to the boil, stirring occasionally. Reduce heat to low. Cook, stirring often, for 10-15 minutes or until sago is tender. Remove from heat.

3 Stir in the caster sugar. Spoon half the sago mixture between 6 x 1¼-cup serving glasses.

Refrigerate the glasses for about 15 minutes.

4 Meanwhile, purée half the mango flesh using a small food processor or blender. Add the mango purée to remaining sago. Stir to combine. Spoon mango sago over coconut layer. Chill the sago puddings for about 2 hours or until ready to serve.

5 Serve the puddings topped with raspberries, remaining mango and coconut flakes.

NUTRITION (per serve) 748kJ/179 cal. Sat fat 2.9g.

Carbs 33.5g. Fibre 1.8g.

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FOOD FREEZER TREATS

PHOTOGRAPHY: iSTOCK

Spot added sugar by looking for words like dextrose, rice malt syrup and honey on the ingredients list.

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GROCERY GURU

Cool licks!

Trying to beat the heat? Our dietitian Melissa Meier delves into the freezer to find you healthy frozen treats.

W

hen the mercury rises, ice-cold summer treats are hard to resist.

While a creamy gelato brings a whole lot of joy to a hot summer’s day, there are a tantalising array of healthier treats that also cool you down and satisfy your sweet tooth.

Strawberry fields

Tango with a mango

Bulla Nourish Strawberry Sticks Made with 30 per cent strawberry puree, this is one for strawberry lovers. It won us over with its simple ingredients list, and the added bonus that it contains less than two teaspoons of sugar.

So, what fits the ‘healthier treat’ bill? Look for options with less than 600kJ (150 cals) and under 4.5 grams of saturated fat – sorry, but that puts choc-covered creamy options back on ice. It also pays to scan the ingredients list and choose options that are sweetened with real fruit. Here are some we love:

Taste of the tropics

Caramel craving

So sweet and simple

Weis Mango & Ice Cream Minis Sweetened with real fruit and perfectly portioned, these mini ice cream bars are just enough to satisfy a sweet tooth, without going overboard.

Gluten-free, with no artificial colours or added flavours.

Peters Frosty Fruits Tropical An oldie but a goodie!

You just can’t go past a Frosty Fruit, with its tropical mix of pineapple and passionfruit. They’re also gluten-free, so are a good option when catering for family and friends with allergies.

Halo Top Sticks Sea Salt Caramel When you’re in the mood for something a little more decadent, these creamy ice cream sticks, with far fewer kilojoules than regular ice cream, really hit the spot. A perfect treat for summer.

Proud & Punch Berry Passionate Pear, passionfruit, strawberry and also raspberry… delish!

Not only is this refreshing iceblock free of added sugar, but there’s no gluten, dairy, soy or egg.

A real crowd pleaser!

Per 71g serve: 236kJ

Per 40g serve: 235kJ

Per 80g serve: 350kJ

Per 60g bar: 377kJ

Per 72g bar: 190kJ

(56 cal), <1g sat fat, 7.5g sugar

(56 cal), 1.3g sat fat, 8.9g sugar

(84 cal), <1g sat fat, 16.9g sugar

(80 cal), 1g sat fat, 8g sugar, 4g fibre

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with

®

LUBRICANT EYE DROPS

Positive Ageing SEMINARS

2019

What a feast of great ideas!

Our annual Positive Ageing Seminar and high tea at Sydney’s QVB Tea Rooms inspired us to feel fabulous at midlife!

(Clockwise from top) Every guest took home a fabulous goodie bag worth more than $600; Speakers (from left) Chris Bath, Dr Cath Porter and Brooke Delfino; one of the pretty floral table displays; Prevention editor Andrea Duvall and Chris Bath; a sample of the delicious high tea; guests listening to the speakers.

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PHOTOGRAPHY CAMILLE NUTTALL

O

ver a delicious, elegant high tea last November, almost 200 readers were treated to a morning of inspiring speakers who shared advice on how to feel healthy and look fabulous at every age.

Dietitian Brooke Delfino explained the latest findings about the gut microbiome, and shared simple strategies for shopping and meal prep that can make it easy to stay healthy and lean.

Aesthetic physician Dr Cath Porter talked about the science of skin ageing, what the common pitfalls are, and the essentials we all should add to our skincare regimen to keep skin looking healthy, bright and ageless. As an added bonus, she offered every guest a complimentary skin analysis at her deluxe salon, All Saints, in Double Bay. It was newsreader and radio host Chris Bath who had the whole audience laughing as she shared candid anecdotes about her life. And she urged all of us to ‘suck the marrow out of life’ by finding something we’re passionate about and then giving it our all.

Guests on the day were delighted to take home a goodie bag of products worth more than $600.

If you’d like an alert when tickets go on sale for our next Positive Ageing Seminars (presented in Sydney and Melbourne), then sign up at preventionaus.com.au/earlybird.

Profiled Smart ideas for your healthy lifestyle...

A beautiful complexion Jane Iredale’s Beyond Matte Liquid Foundation, RRP $79, is a clean, weightless, multitasking three-in-one primer, concealer and foundation with buildable, stay-put coverage and a natural-looking semi-matte finish. Formulated with plant-based ingredients that nourish the skin, it’s available in 18 self-adjusting shades. It’s also 100 per cent vegan and always cruelty-free.

For stockists, visit janeiredale.com.au.

Gentle protection Cetaphil Sun Kids Liposomal Lotion SPF50+ is a liposomal formulation for very high UV protection formulated for kids’ delicate skin. The pump dispenser provides a consistent amount of product for reliable protection. The liposomal lotion is quickly absorbed and nourishes delicate skin with panthenol, glycerine, aloe vera and vitamin E. RRP $17.50.

Visit cetaphil.com.au.

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. Limit sun exposure and use protective clothing, hats and eye wear. Keep out of eyes.

Reapply sunscreen regularly. CET19-10-2153, CHP AUS 30761-1019.

Amazingly relaxing Scientifically formulated using natural ingredients, Amazing Oils’ new sleep lotion combines organically sourced Australian magnesium with the relaxing effects of lavender and chamomile. Formulated in a luxurious cream, the fast-acting lotion applies effortlessly to the legs and feet to help calm the brain, quiet a racing mind and relax the nervous system. Prompting a good night’s sleep, the Magnesium Pro Sleep Lotion is Australian-made, vegan and pharmaceutical grade. RRP $34.95 for 125ml.

Available at amazingoils.com.au.

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Profiled Naturally clean You don’t need to use harsh chemicals and toxic ingredients to have a sparkling home.

Thieves can help you clear out the chemicals and keep your home clean with their line of naturally derived household cleaning and personal care products. Whenever you use these products, you’ll feel great knowing they’re safe to use around everyone in the family! Find the full range of Thieves products at youngliving.com.au.

What a summer stunner!

Chang’s Crispy Noodle Salad Dressing is convenient and versatile – and the finishing touch for summer’s popular Crispy Noodle Salad, just perfect for your next barbecue. Look for Chang’s Crispy Noodle Salad Dressing at supermarkets – you’ll find the recipe on the bottle and at changs.com.

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Replenish skin Enbacci, Australia’s luxury stem cell skincare brand, now has an innovative range of fruit stem cell sheet masks.

Developed to restore balance and glow to dehydrated, damaged and distressed skin, the Vitis Vinifera Rejuvenating Mask delivers antioxidants deep within the epidermis. This can help reverse the effects of UV-induced photoageing, reduce redness and inflammation, even skin tone, and strengthen collagen and elastin structures. For more, enbacci.com.

Stay healthy on the inside Vita-sol Purity Wholefood Healthy Liver & Gut Support is a nutrient-rich, certified-organic prebiotic greens powerhouse designed to support a healthy liver and gut. The ingredients – dandelion, milk thistle, sprouts, barley grass, chlorella, leafy greens, broccoli and spinach – contribute to the maintenance of normal liver, gut and skin function. Plus, the nutritionally dense formula is derived from all vegan-friendly ingredients. At RRP $59 for 210g (30 serves), Vita-sol’s Healthy Liver & Gut Support is available at selected stockists or online at vita-sol.com.

Safe pregnancy skincare Synergie Skin is proud to provide products for women of all ages and stages, including pregnancy and beyond.

Their new Mum & Bub pack, RRP $117, has been designed

by Synergie founder Terri Vinson, a cosmetic chemist and mother of two. Terri used her first-hand experience to pair two products – De-Stress, a soothing oil that can help prevent stretch marks, and Occlusiderm, an anti-inflammatory, healing balm, also great for nappy rash. She understands how important it is to use safe skincare during pregnancy, and these gentle, clean formulas are backed by science to keep skin healthy and hydrated during the body’s changes.

For stockists and to find out more, visit synergieskin.com.

Look instantly younger

Antioxidant-rich teas

Skin Doctors’ Instant Neck, Chest & Hand Lift will help lift, tighten and brighten sagging skin around the neck and chest. The unique roller-ball system glides over the skin for immediate and long-term effects, working in just one minute! Available at Chemist Warehouse for RRP $49.95 for 50ml. Visit skindoctors.com.au.

Stone & Grove Olive Leaf Teas are made using the finest fresh, estate-grown olive leaves. Produced seasonally using a traditional Japanese process, their olive leaf tea is packed with antioxidants and made to be enjoyed pure or in the handcrafted and refreshingly delicious wellness tea range.

RRP $11.95. For more, visit stoneandgrove.com.au.

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Let the Rosicrucians help you find your deeper Self In the depths of your being resides your deeper Self, an aspect of your being which breathes in calm reflection the very rhythm of the universe. It is in touch with all things and communicates with all that matters for life on Earth. It seeks to instruct and guide its human ward how to live a good life, and does so with care for its wellbeing, and above all, with love and compassion for all expressions of life.

Your Self knows why you are here and what you are meant to accomplish in this incarnation. It knows what your chances are of attaining the goals you have set for yourself, and whether they are beyond your reach or fully attainable. And it assists you to reach the attainable goals with care and attention to the minutest details.

Your deeper Self is a veritable slumbering genius, eager to help you express your hidden talents with greater refinement and sophistication than you have ever considered possible. The most productive thing we can ever do is to find and communicate with this Self.

For millennia, seekers of universal truths have known of the existence of a kernel of perfection lying dormant in every person, manifesting supreme confidence, calmness, maturity

and wisdom. This deeper Self is called by Rosicrucians, the ‘Inner Master’, for it has in abundance, qualities of refinement, high purpose and spiritual maturity we would expect only of the most accomplished of humans.

You can discover how to access this high level of achievement and embark upon the definitive, true direction of your life simply by learning how to contact and regularly commune with your deeper Self. If you are searching for a way of accomplishing the most fulfilling and rewarding things in life, in a fair and ethical way, then learn from the ineffable wisdom of that inner perfection.

To find out more about the Rosicrucian Order and how it can help you to achieve your most treasured goals, visit our website www.amorc.org.au or contact Mastery of Life us for a free copy of our introductory booklet The Mastery of Life, by phoning 1300 88 11 35 or email mastery@amorc.org.au THE ROSICRUCIAN ORDER

THE ROSICRUCIAN ORDER

Pets

How to teach a cat new tricks

PHOTOGRAPHY: iSTOCK

Dogs get all the credit for learning cute skills, but kitties are totally capable, too. By SARA BOWER Find the right motivation

Get tricky

Many cats will respond excitedly to tasty treats as a reward, but other felines might prefer something like playing with their favourite toy, says Dr Ragen McGowan, an animal behaviour scientist. Figure out which makes your furry friend excited – and always pair your method of choice with verbal praise.

The basic things that cats already do can be reinforced and turned into tricks. At mealtimes, call your cat’s name, followed by the command, ‘Come’. If she doesn’t, tap on her food bowl to get her attention.

When she moseysover, give lots of praise, plus the food. After a bit of practise, she’ll begin to connect the command with the action (and with the food).

Start slowly

Have him ‘high-paw’

Training is a great way to bond with your pet, but too much, too fast, might overwhelm her and turn her off. Be consistent, letting your cat work at her own speed. It’s a good idea to focus on one command at a time until she masters it.

“When you see even the slightest glimmer that your cat understands the behaviour that you are trying to teach, reward her enthusiastically,” Dr McGowan advises. He says to keep these sessions short and sweet, with only a few repetitions each time.

“Cats like to use their paws to explore their surroundings, so will often offer a paw if you present your hand to them,” Dr McGowan says.

Turn this into an adorable high-five in a few easy steps. Say your cat’s name to get his attention, then extend your hand parallel to the floor, palm up, in front of him. Pause briefly – if he touches your hand with his paw, say, “Good high-five!” and reward with a treat. Keep practising, then eventually try moving your hand higher, perpendicular to the floor, with your palm facing your cat.

Did you know?

When cats are sleeping, they can have complex dreams, involving long sequences of events – just like humans.

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Health hero

Lorna Jane Clarkson, 55 It’s been 30 years since the activewear dynamo started selling workout clothes in Brisbane. Here, Lorna Jane shares her secrets for both success and wellbeing.

1 2

My biggest strength is making decisions on the spot. My biggest weakness is my tendency towards perfectionism, which I try to keep in check!

To create change in life, you have to push into new territory, so I actually look for challenges and tackle them head-on. This has made me realise that the things we worry about are never as bad as we imagine.

3

The key to eating well is to keep choices simple and enjoyable.

I fuel up daily on wholefoods, fresh fruit and vegies, lean proteins, good fats and plenty of water. And, of course, I never skip dessert!

4

My mother and grandmother are my greatest role models.

They are strong, intelligent women who taught me that it’s important to respect and believe in yourself, while still being open to learning, growing and improving.

5

The highlight of each day is when my husband, Bill, and I enjoy our afternoon ritual of a walk on the beach or in nature. We switch off our phones, connect and talk about our day, which helps us start to unwind and relax into the evening ahead.

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6

It’s important to stand up for yourself and what you believe in. When you don’t seek the approval of others, you can make your own decisions and back yourself 100 per cent.

7

I start each day with 15 minutes of stretching, then a walk with my dog. This boosts my endorphins and mood. I also exercise for an hour a day, mixing up interval training on the treadmill at home, with yoga, body weight exercises (usually abs, push-ups and wall sits), a Pilates class and also strength training with my personal trainer.

8

I believe self-love and self-confidence go hand in hand – and they start with making a commitment to put yourself and your wellbeing first.

9

I don’t really think about work/life balance. I’m more interested in creating an overall life that I love. I’m so passionate about my work that I don’t feel I have to keep my work and life separate.

10

I used to respond to criticism by either defending myself or justifying my point of view. Now I stop to consider if it offers any valuable feedback that I can learn from.

Only then, do I decide the best way to respond.

AS TOLD TO STEPHANIE OSFIELD. PHOTOGRAPHY: LORNA JANE

Look better. Feel better.

Go home invigorated.

$600

USD

HOUSE BEVERAGES INCLUDED

LONGER STAYS IN PORT

SMALL, INTIMATE SHIPS

IMMERSIVE SHORE EXCURSIONS

CONCIERGE SERVICE

SPICE ROUTE & THE SUEZ CANAL An exclusive, local & personalised culinary experience. It’s time to get a real taste for travel. An Azamara voyage is the perfect opportunity to focus on your health - so treat yourself to some rest, relaxation & rejuvenation.

Follow the path of intrepid explorers & merchants on this voyage that traces the historic Spice Route. Sip on famous flavourful ceylon tea, explore the village life by bicycle and see some of the most celebrated shrines on earth.

Enjoy days at sea for spa treatments, a full range of complimentary onboard fitness & nutrition classes, fine dining & even a little stargazing.

ATHENS Heraklion Jerusalem Aqaba Suez Canal Salalah Safaga

SPA CREDIT PER CABIN TWIN SHARE*

Cochin Colombo Hambantota SINGAPORE Flight from & to Australia

YOUR CRUISE PACKAGE: 1 Return flights from Australia 1 2 nights at Fullerton Hotel Singapore 1 Private Singapore Cooking Experience 1 23 nights onboard Azamara PursuitSM - Plush Terrycloth Bathrobe 1 2 nights at Hotel Grande Bretagne Athens 1 Hike & Yoga in the Heart of Athens 1 Transfers in Athens & Singapore

27-NIGHT PACKAGE | 25 MAY 2021 | QUOTE ID 88815 CALL 1300 369 848 | Visit www.ecruising.travel

T&Cs: Offers are not combinable with any other promotion or pricing. Whilst information is correct at time of printing (28/11/2019) offer is valid for new bookings, subject to availability, capacity controlled and may be withdrawn at any time without notice. Refer to www.ecruising.travel for full terms and conditions.