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IN THIS ISSUE Features
46 15 no-big-deal hacks to improve your health From getting craft y to sitting on the floor more, these smart strategies will have you feeling stronger and more energised in no time.
52 Rumour alert! Can you believe what you hear? We set some common health misconceptions straight.
56 Kat Stewart gets personal The actress, star of hit drama Five Bedrooms, opens up about her tragic family loss and how it’s shaped her.
62 7 surprising reasons weight creeps on Where are those stubborn extra kilos coming from, you say? We unmask the villains. 68 Walk this way to kick-start your
94
weight loss It’s time to lace up those walking shoes and step into shape with our six-week exercise plan. Then join us on our annual 10-kilometre Prevention Virtual Walk! See page 25 for details.
78 How to keep your cool Fast to get furious? Climb out of that temper trap with these pro solutions.
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PREVENTIONAUS.COM.AU
84 The truth about collagen It’s the hero ingredient that’s found naturally in plenty of foods, but do you need it in skincare or supplements, too? 88 Can you really boost your brain? Forgetting passwords, birthdays or people’s names will be a thing of the past after you’ve tried these strategies.
94 Keeping abreast of the situation What better way to embrace Breast Cancer Awareness month than with a wrap-up of the new developments in treatments and preventative measures. 100 Easy rider Dreaming of a holiday but just too overwhelmed to plan it? Unpack your frazzled mind on one of these slow, leisurely getaways instead.
Pulse 11 Words of wisdom from… Dr Seuss. 12 Nice rewards How being kind to others is being kind to your body. Plus, why you should give your steak knives a rest and try out plant-based cuisine this World Vegetarian Day on October 1.
118 11
October/November 2021 Mind
Nutrition
Food
16 Let it go Find out how not sweating
28 Euro winner Keep your memory
112 Grain maker Yummy wholegrain
the small stuff can make a big difference to your mental wellbeing.
in check on the Mediterranean diet.
brekkies you’ll jump out of bed for.
114 Starry nights Take the pressure off
17 Play on! Slay your stress
30 Can you manage menopause symptoms with food? Our dietitian has the shopping list you need right now!
dinnertime this week with these tasty meals from former Donna Hay recipe creator and food stylist Lucy Tweed.
Beauty
118 Tang dynasty These flavoursome,
hormone by 66% How music can change your tune in a positive way.
18 6 phone habits that are good for you! From lowering blood pressure to staying focused at work, here are some phone features you didn’t realise you had.
Fitness 22 Work of art How tai chi can match standard exercise punch for punch.
23 What should I look for in a pair
34 I want a really effective, inexpensive moisturiser Well, we’ve found just the right products for you.
37 Can you… workout in make-up? Turn here now before you even sweat a drop! 38 The beauty tech boom Can
of walking shoes? Keep on the front foot in your daily walk with these tips.
DIY beauty gadgets match in-salon treatments? We put them to the test.
24 Move of the month Get a strong,
Health
toned core with these simple donkey kicks from Tiff Hall.
25 Prevention 10km Virtual Walk Join us on October 24 for our annual walk, where the walk is real but the community is virtual. Sign up today and you’ll receive a ton of goodies!
spicy meals will not only take your taste buds on an exotic journey, but also improve your gut health!
Pets 127 Get healthy at the same time as your pet Plus, how to check for any ear trouble.
Every issue 9 From the editor 10 Over to you 124 Prevention profiled
44 Heart over head Want to keep your mind razor sharp? It could be as simple as looking after your heart.
Smart ideas and products for your healthy lifestyle.
45 Does it work? Back pain relief
130 Life lessons Meditation
Experts go over the most common treatments so you can bend again.
guru Caitlin Cady shares what she’s learnt along the way.
Subscribe to and receive a free skincare kit from Blessed by Nature! HURRY, limited time only! See p108.
OCTOBER/NOVEMBER 2021 PREVENTION
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Meet the team EDITOR Andrea Duvall ART DIRECTOR Karen Berge CONTRIBUTING EDITORS Penny Carroll, Faye James SUBEDITOR Anthony Di Carlo BEAUTY EDITOR Cecily-Anna Bennett BRAND INNOVATIONS MANAGER Alison Kirkman DIGITAL CONTENT MANAGER Bec van den Elzen EDITORIAL ENQUIRIES editor@preventionaus.com.au CONTRIBUTORS Caroline Bollinger, Lynn Cardy, Marisa Cohen, Lynya Floyd, Adele Jackson-Gibson, Ute Junker, Liz Krieger, Kate Rockwood, Lizz Schumer, Laura Tilt, Ingeborg van Lotringen, Dan Winter, Stephanie Anderson Witmer, Victoria Wolk, Selene Yeager
ON THE COVER Photography Cameron Grayson Styling Milana De Mina Hair & make-up Justin Henry
PHOTOGRAPHERS Destination NSW, Cameron Grayson, Getty Images, iStock, Rob Palmer, piccolopr.com.au, Davey Rogers, Tourism and Events Queensland, Tourism Tasmania, Michelle Tran, Lucy Tweed, Bayleigh Vedelago ADVERTISING Brand Partnerships Manager Kirsty Peros kperos@nextmedia.com.au 0404 506 553 Advertising Traffic Georgia Sutton PRODUCTION & DIGITAL MANAGER Jon Bishop PRODUCTION MANAGER Peter Ryman SUBSCRIPTIONS
Kat wears Saba shirt, Rolla’s jeans and Allegra Allure earrings
PREVENTION IS PUBLISHED BY Managing Director General Manager Associate Publisher Group Sales Director
Arek Widawski Carole Jones Andrea Duvall Anabel Tweedale
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Prevention® is a registered trademark of Hearst Magazines International. © 2021 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 © 2021. All rights reserved. No part of this magazine may be reproduced, in whole or in part, without the prior permission of the publisher. Printed in Australia by IVE. Distributed in Australia and NZ by Ovato Distribution Services
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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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Editor’s letter
PHOTOGRAPHY (ANDREA): JEREMY GREIVE
One small step... Once, there was a little girl who tripped over her own feet – literally. Oh, the humiliation of going frog hunting with my cousins and jumping over a puddle and falling in. Yep, not sporty. At all. Years passed and I can confidently say that, during that time, my sporting expertise was, er, marathon shopping – I reckon I had a black belt in that. But when my son was small and we adopted a dog, I began getting up early to walk him and discovered the simple pleasures of seeing strawberry sunrises, where the sky would flush bright pink before exploding into full daylight. It was magical. At the end of my route, I found a gully with steep steps – 150 of them – and started to set myself a challenge of charging up them as fast as I could. These morning walks were my introduction to what healthy could feel like – more energy, vitality and less 11am brain slumps. The Prevention team are all great walkers. Our general manager, Carole, conducts walking meetings; our digital content manager, Bec, sets out after dark with her husband and dogs to brush away the cobwebs of the day; and our brand innovations manager, Alison, does walking meditations with a new app on her phone. Our annual 10-kilometre Prevention Virtual Walk is coming up on October 24 and we’d love for you to join us! It’s the event where the walking is real, but the community is virtual (see right and also page 25 for details). But you don’t have to wait until then – you can start walking now! How to make it a regular thing? Here’s some simple advice I’ve used: I put my exercise gear out the night before so I’m out the door before my brain has time to think about it. Another trick that’s worked is shifting my self-talk from “I want to exercise every day” to “I am someone who exercises every day”. I hope this issue inspires you to make easy but powerful changes towards living an even healthier and happier life. Enjoy the issue and see you on October 24!
Join us and win!
Walk with us – wherever you are – on October 24 and you’ll not only hit your own personal health goals via our six-week training program, but also go in the running to win some fantastic prizes. WHEN YOU SIGN UP (SEE PAGE 25), YOU’LL GET: O An exclusive Prevention backpack O A six-week tailored program including healthy
low-kJ meal plans and fitness advice O A weekly newsletter packed with motivational
tips to keep you on track ANDREA DUVALL EDITOR
O Weekly chances to win great prizes, plus more!
OCTOBER/NOVEMBER 2021 PREVENTION
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Over to you Here’s what you told us inspired you in our last issue. LOOK BEFORE YOU EAT I’m trying to make positive changes to my health so I loved the strategies in ‘Break all your bad habits’ (June/July). Instead of reaching for a sugar snack, Winner! I’m now opting for healthier alternatives and becoming more conscious of what I’m eating. In each issue of Prevention, I love the inspirational quotes, how you represent people from diverse cultural backgrounds and how you support great charities. Vanessa Genova, NSW Congratulations, Vanessa! You’ve won LAUGH LINES a Dermalogica Smart Response ‘That ha-ha moment’ (June/July) Serum, valued at $211. about the health benefits of laughter reminded me of my fun, uplifting group of friends. We met MUM’S THE WORD through our blogs and we’ve held Thank you for reigniting my love weekly Zoom meetings for more of magazines with your fantastic than a year now. Four live in articles, such as ‘The Art of Being Australia and two of us live in Alone’ (June/July). As a solo parent Canada. We chuckle, snort and of three teenage boys, there’s giggle at every catch-up and I nothing I love more than my leave with a bounce in my step alone time. This article cemented and my spirit recharged. Laughter that it’s totally okay. Keep up the truly is the best medicine. great articles! Erica Henault, Canada Megan Saunders, Qld
A PAIR OF ROCKPORT PROWALKER SHOES Tell us what you think about this issue of Prevention and every letter published in our next issue will win this great prize!
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Send your feedback to prevention.com.au/win. Or, write to Comps at Prevention magazine, Locked bag 5555, St Leonards, 1590. For full terms and conditions, go to the website.
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You loved Reese Witherspoon’s secret to glowing skin and a clear complexion. A smoothie!
TOP TWEET
You were inspired by this brilliant quote from last issue’s cover star, actress Nicole da Silva.
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Many of you were eager to find out how to slow down ageing – both inside and out!
MOST POPULAR INSTAGRAM PIC
Jennifer Aniston’s refreshing views about getting older received plenty of attention.
PHOTOGRAPHY (MAIN): PETER BREW-BEVAN
WRITE IN FOR YOUR CHANCE TO WIN...
Last issue’s cover star Nicole da Silva’s observations on life (see below) hit a chord with many readers.
Pulse
MORE JOY, LESS STRESS – FOR A HEALTHIER, HAPPIER YOU
You’re off to great places. Today is your day. Your mountain is waiting, so get on your way.
PHOTOGRAPHY: GETTY IMAGES
Dr Seuss
Pulse now
Book Club
The CSIRO Gut Care Guide
NICE REWARDS Smile at a stranger, shout someone a coffee, offer a compliment: kindness – whether you’re giving or receiving it – does wonders for wellbeing. Research has found that engaging in kindness lights up the pleasure and reward centres in the brain and triggers a flow of hormones that boost feelings of happiness and life satisfaction. It has a physical impact, too. Being kind releases endorphins, which offer natural pain relief, while a spike in the hormone oxytocin dilates blood vessels, helping to reduce blood pressure. The catch? You’ve got to keep being nice to reap maximum health rewards. There’s plenty of time to practise before World Kindness Day on November 13, but it’s the perfect reminder to bank a few good deeds for your health.
By Dr Michael Conlon, Dr Pennie Taylor, Dr Cuong D Tran and Megan Rebuli (Macmillan Australia, $39.99)
Evidence shows your microbiome impacts every part of your health, from your immune system to your brain and metabolism, so CSIRO’s top scientists have a simple guide to making the right food choices, along with a host of tasty recipes (see from p112 for a sample!).
Setting Boundaries By Dr Rebecca Ray (Pan Macmillan, $32.99)
Simple hacks for living a calmer, happier life from clinical psychologist Dr Rebecca Ray. If you often feel guilty for not doing or being enough, or find it hard to assert your own needs, then this immensely readable book is a valuable toolkit.
Life Is Tough (But So Are You)
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Give your steak knives a rest and try out plant-based cuisine this World Vegetarian Day on October 1. A recent UK study found that vegetarians have healthier levels of disease markers than meat eaters, while Aussie researchers have found that upping fruit and veg intake is linked to less stress. Not sure how to make a vego diet work? Look for super plant foods that, like meat, are a complete protein – that is, they contain all nine essential amino acids. Try quinoa, chia seeds or toss soy products like tofu or tempeh into a stir-fry or salad.
PREVENTIONAUS.COM.AU
What to do when life throws you a curveball? Viral video producer Briony shares her raw and relatable guide to rolling with the punches in this uplifting book. Drawing on her journey with Hodgkin’s lymphoma, she reveals happiness tips, her crisis management A-team and how to make friends with pain. Scan the QR code to find these great reads and many more of our handpicked favourites at Booktopia.
WORDS: PENNY CARROLL. PHOTOGRAPHY: GETTY IMAGES
A day to
veg out
By Briony Benjamin (Murdoch Books, $32.99)
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Mind
SMART WAYS TO STAY SHARP, CALM AND POSITIVE
WORDS: PENNY CARROLL. PHOTOGRAPHY: GETTY IMAGES
Peace of my mind Next time you butt heads with your partner, colleague or friend, offer an olive branch as soon as possible. US researchers say that resolving a disagreement by day’s end is a powerful way to combat chronic stress. The study found that people who resolved a row the same day experienced a much lower emotional response than those who didn’t. The day after the event, the peacekeepers’ stress had vanished. Need some help negotiating a truce? Try these tips from Katie Burgess, psychologist and lecturer at the Australian College of Applied Psychology.
RELAX “Take deep breaths, keep a calm voice and maintain ‘soft’ eye contact and body language – avoid crossing your arms or waving them around.” LISTEN “Give them time to express their feelings without interruptions. When listening, reflect back the key points the other has shared to demonstrate that they’ve been heard.” ACCEPT “Effective resolution also requires courage – the ability to accept one’s part in the conflict. Remember, being right has never resulted in a healthy, harmonious relationship.” OCTOBER/NOVEMBER 2021 PREVENTION
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Mind now
23% Your risk of major depression drops this much when you wake up just one hour earlier. SOURCE: UNIVERSITY OF COLORADO
LET IT GO Dropped a cup of coffee, missed your bus or forgot to pick up the milk? The quicker you can shake off your irritation, the better for your wellbeing, says a new US study. If you’re a bit of a stresshead when it comes to the small stuff, it might be that your amygdala – the almondshaped part of the brain that supports emotion and memory – is primed to hang on to small negative events for longer than more optimistic folk, impacting your overall mental health, the researchers explain. For a happier outlook, try not to let the little things ruin your day – even if it was a delicious coffee!
Bitter feed
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If you’re all about good vibes only, give Twitter a miss in the evenings. An analysis of more than 25 million tweets has shown that negative messages grow steadily throughout the day and peak at midnight, while people tend to send out positive blasts in the mornings.
In search of a great night’s sleep? Check your fruit bowl. Research has found that women who upped their fruit and veg by at least three serves per day over three months were more than twice as likely to see an improvement in chronic insomnia symptoms. If stress is what’s keeping you awake, filling up on fresh produce can help with that, too. Aussie scientists have discovered that people who ate at least 470g of fruit and vegies daily (just over the recommended five serves) had 10 per cent lower stress levels than those who munched half as much. To power up your plant intake, try adding a few new-to-you fruit and veg to your shopping basket each week and start experimenting in the kitchen.
WORDS: PENNY CARROLL. PHOTOGRAPHY: GETTY IMAGES
Get up fresh
COVER STORY
Play on!
SLAY YOUR STRESS HORMONE BY
66% WORDS: ANDREA DUVALL. PHOTOGRAPHY: GETTY IMAGES
Poor cortisol. It means well, but just doesn’t know when to quit. While a surge of the stress hormone may be a great survival tactic when you need to flee a predator (hello, Rottweiler from around the corner), it’s less helpful when you’re fretting over running late for a meeting, staring at the ceiling at 3am or worrying about your debts.
S
tudies show that one of the most effective ways of reducing cortisol and calming your brain is to play music – up to 66 per cent, in fact. It’s even more effective than other calming techniques, such as meditation and massage, according to recent research. Japan’s Osaka Medical Center played tunes for a group of patients undergoing surgery and found the patients’ cortisol levels rose much less than others who underwent the same procedure in a quiet room. In other findings, people prone to difficulty
falling asleep enjoyed improved muscle relaxation and distraction from thoughts when they listened to relaxing tunes. So, what type of music reduces stress the best? Experts recommend slower-tempo tracks with woodwind or stringed instruments, an easy listening radio station or even nature sounds, such as rain, flowing rivers or birds. Create a personal playlist today that makes you feel calm and loosened up. Like the medicine label says: play as required. Think traffic, waiting on anxious news or after a row with a loved one. OCTOBER/NOVEMBER 2021 PREVENTION
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6
!
PHONE HABITS
that are good for you
PHOTOGRAPHY: GETTY IMAGES
It’s called a smartphone for a reason, don’t you know? From lowering blood pressure to staying focused at work, that little gadget can ring up plenty of health benefits.
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PREVENTIONAUS.COM.AU
1
Mind
THINK FIRST Before you pick up your phone, ask yourself why you need it, says Anya Kamenetz, author of The Art of Screen Time. “This way, you’ll use it with purpose and not out of anxiety or boredom.” If you’re with another person and really do need to check your phone, she says, “tell him or her out loud why you’re picking it up.” That simple statement can go a long way toward avoiding any hurt feelings.
2
SEND
BORING TEXTS (REALLY!)
Next time you feel like pulling your hair out at work, initiate a “What do you want for dinner?” text chat with your partner, suggests a US study. Researchers found that exchanging mundane messages with a loved one can lower blood pressure, which commonly rises in response to stress.
3
4 SNAP A DAILY
FAVOURITE That photo of your amazing home-baked cake doesn’t just make a fun Instagram post – it can also improve your wellbeing, suggests a new study published in the journal Health. Over a two-month period, researchers interviewed people who took one photo a day of something they liked. Some said they felt less lonely after sharing the image with friends, while others felt more “in the moment” just by having taken the shot. “The commitment provides an opportunity for daily interaction, engagement with your environment and a sense of purpose and achievement, all of which can affect your wellbeing,” says study co-author Dr Andrew Cox.
LISTEN TOGETHER Personal music devices have led to a cease-fire in radio battles in the car or at home, but here’s a good reason to go earbud free with loved ones: listening to music can boost the bond between you, says a US study. “Music leads to coordination via moving or singing together, and when you feel ‘in sync’ with someone, you tend to like that person more,” says study co-author Dr Jake Harwood.
5 HEALTHY PATTERN KICK-START A
Digital lifestyle expert Carley Knobloch says habit-tracking apps, such as Done and HabitBull (both free), can help you create a routine and stick to it. “One of my goals is to write in a journal every morning to ease my anxieties,” she says. “Done’s alerts make sure I never forget, and its tracking feature inspires me to keep up my momentum.”
6
…AND BREAK A BAD ONE Research shows that people check their phone up to 100 times a day, so here’s one way to get more work done. With the Forest: Stay Focused app, you plant a virtual seed (which will eventually grow into a tree), set a working time and then put your phone down. If you use another app during your working time, your tree will wither away. So cute. OCTOBER/NOVEMBER 2021 PREVENTION
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FODMAP & Food Sensitivities Dietary Indegestion Dietary Regularity
Dietary Bloating
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Fitness
FEELING STRONGER, FITTER AND FIRMER AFTER 40 STARTS HERE
Quick charge Whether it’s a set of squats while you wait for the kettle to boil or a brisk walk around the park at lunch, fitness ‘snacking’ is taking off. Research from wellness services platform Mindbody has found that 34 per cent of Australians do ‘snacksized’ exercise for 30 minutes or less at a time. So, do snackable workouts work? “Absolutely,” says exercise scientist and PT Brooke Turner from balancefitnessandnutrition.com.au. “When it comes to exercise, quality over quantity combined with consistency is what will get you both mental and physical results. Bite-sized workouts are achievable, excuse proof and an instant mood booster.” Try this quick sesh from Brooke.
10-
-up
nute tone i m
WORDS: PENNY CARROLL. PHOTOGRAPHY: GETTY IMAGES
Set your timer for five minutes and complete as many rounds as possible of the following moves. « 8 SQUATS « 6 PUSH-UPS ON YOUR KNEES « 4 LUNGES EACH SIDE
Rest for two minutes, and then repeat!
OCTOBER/NOVEMBER 2021 PREVENTION
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Fitness now
WORK OF ART Shifting stubborn belly fat doesn’t have to be a hot and sweaty affair. New research shows that the meditative martial art tai chi can be as effective as conventional exercise at slimming the waistline. The study split adults into three groups that either did no exercise, followed a standard strength and aerobic workout plan or did tai chi for an hour three times a week. After 12 weeks, both the tai chi and standard exercise groups had whittled centimetres from their waist, with the tai chi group faring slightly better. The tai chi lot also managed to maintain both the weight loss and improved cholesterol results for more than six months. Not bad for a gentle workout!
12
minutes of walking (or light housework!) after every hour of sitting can help protect your health, according to new findings from Columbia University.
Twotoned
22
PREVENTIONAUS.COM.AU
What do the most active adults have in common? They all do at least two different types of physical activities each month, according to a new US study. Why not try boosting your own exercise levels by mixing up a fitness salad – think dancing, yoga, swimming, walking and weights.
Here’s an easy fitness hack: just add pink food dye to your water bottle to make you run faster and further. In a recent UK study, participants hit the treadmill for 30 minutes and, throughout their run, either rinsed their mouth with a clear drink or one exactly the same but coloured pink. Surprisingly, those handed the pink drink ran an average of 212 metres further, increased their speed by 4.4 per cent and enjoyed the workout more than those using the clear drink. Why? The researchers say the rosy colour affects your perception of sweetness and enhances mood, which could be why it puts pep in your step.
WORDS: PENNY CARROLL. PHOTOGRAPHY: iSTOCK
Pink panther
Fitness
Q walking
What should I look for in a pair of
shoes?
Y
our foot hits the pavement differently when you’re walking compared with when you’re running, so it’s important to choose shoes made for walking. The best ones tend to have a wider toe box, which won’t squish your toes when you roll up on them in your stride (you should be able to wiggle all five toes comfortably). They also have more arch support, to protect where the force is greatest when you walk, as opposed to running shoes where the cushioning tends to be more in the heel. Look in the description for words such as ‘cushioning’ and ‘shock absorption’, which will help lessen the impact on your joints, as well as ‘arch support’, which helps prevent shin splints and foot pain. If you’re strolling at least four days a week, you should consider replacing your sneakers about every four months. To keep your feet feeling good with every step, try these:
1
2
WORDS: ANDREA DUVALL. PHOTOGRAPHY: iSTOCK
BEST FOR BUSHWALKING AND TRAILS 1. HOKA ONE ONE Kaha Low GTX Soft cushioning offers comfort on a lumpy trail, and they are super lightweight to minimise fatigue. The right fit for adventure days. $359.95, hokaoneone.com.au BEST FOR ALL-DAY WEAR 2. ROCKPORT Trustride Prowalker The long-wear sole provides shock absorption and support to pressure points. The brushed leather styling takes you from morning walk to smart cafe catch-ups. $199.95, rockport.com.au BEST FOR WALKING TO RUNNING 3. ASICS Gel-Kayano 27 These shoes have an excellent supportive mid-sole for walking, and the flex grooves at the heel and toe provide a smooth roll-through for swift movement. $260, asics.com/au
Did you know?
3
It’s time to replace your shoes when the heel is worn down on one side. OCTOBER/NOVEMBER 2021 PREVENTION
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Fitness
MOVE OF THE MONTH…
with Tiff Hall
Get a strong, toned core DONKEY KICKS (with or without band) 1. Start on all fours with your hands and knees shoulder-width apart, and your back and neck in a neutral position.
2. Avoid sinking through your stomach and chest. You can achieve this by pushing strong through your arms into the floor and engaging your core by tucking your pelvis under. 3. Keeping your knee bent, kick your right leg up and behind without compromising your hip and lower back stability – a bigger range of motion doesn’t equal better results.
4. Squeeze right glute at the top of the kick, return your knee lightly back to the ground and continue to repeat on the same side.
5. If you’re using a mini-band (for more For more workouts, visit Tiff Hall’s online health and fitness program at TIFFXO.com
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resistance), wrap it around both of your thighs, or under your supporting leg’s knee to hold it in place. Do 10 reps with each leg.
PHOTOGRAPHY: MICHELLE TRAN
T
he donkey kick is a hip-hinge movement, driven primarily by the glutes (buttocks), which can help improve stability, sculpting and toning. Now it may look one sided, but the exercise actually targets both left and right butt cheeks. Your supporting leg is there to keep you stable and hold most of your weight and therefore putting your gluteus medius (the muscle on the outer surface of the pelvis) to work. Meanwhile, your kicking leg hits up your gluteus maximus (the main hip muscle) and your hamstring. And if you’re maintaining proper form in that all-fours tabletop position, you may even start to feel your core kick in. Plus, as this exercise is all about stability and posture, it can also work your shoulder muscles. Remember, slow and steady is key to keeping the movement under control. Mini-band: optional. Let’s go!
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VIRTUAL WALK! Grab your sneakers and take part in our annual 10-kilometre walk on October 24 – it’s the event where the walking is real, but the community is virtual. Here’s how to join the hundreds of other people taking part. You can do the walk around your local park with friends or on the treadmill – whatever suits you! Sign up now for only $39 and you’ll receive these excellent benefits.
THE GOODIES YOU’LL GET: O A Prevention backpack, plus a reusable tube for sunscreen (see right) O A weekly low-kJ meal plan from our nutritionists O A toning guide to add to your walking plan O A weekly email with motivational tips and expert advice from our ambassadors O Plus, each week, you’ll automatically go in the running to WIN fantastic prizes!
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FAYE JAMES Accredited nutritionist, author and health writer
DR EMMANUELLA MURRAY Clinical psychologist
SAMANTHA GASH Endurance coach and ex-Survivor contestant.
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Nutrition
BETTER HEALTH, MORE ENERGY AND USEFUL, EXPERT-APPROVED ADVICE ON A PLATE
WORDS: PENNY CARROLL. PHOTOGRAPHY: GETTY IMAGES
Stop button Cancer’s kryptonite might just be found in the humble button mushroom. After reviewing data from 19,500 cancer patients, US researchers found that eating just 18 grams of mushies – that’s about one medium button mushroom – every day is associated with a 45 per cent lower risk of cancer. Mushrooms are rich in vitamins and antioxidants, including the potent amino acid ergothioneine, which could offer a protective effect, the scientists pointed out. The type of mushroom doesn’t matter, they added, so whether you love oyster, shiitake or Swiss browns, get some ’shrooms on your plate.
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Nutrition now
25%
How much longer chilli lovers may live compared with those who don’t like it hot. Spice it up! SOURCE: AMERICAN HEART ASSOCIATION
Scrap value
There may be some health benefits to the odd glass of wine, but the real goodness is in the stuff that never makes it to the bottle. US researchers have unveiled a treasure trove of healthboosting compounds in the grape seeds, skins, stems and pulp leftover from winemaking. Oligosaccharides, a type of sugar thought to improve gut health, and antioxidant-rich flavonoids were identified in the waste, and the researchers say they could be used to create supplements and food products in the future, with the added bonus of making wine production more sustainable. Cheers to that!
Fresh dose
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Move over, meds – Aussie researchers say the effectiveness of ‘health food prescriptions’ is on par with some medications. After reviewing 13 programs that use fruit and vegetables to treat obesity, type 2 diabetes and high blood pressure, the scientists found that people not only ate more healthy foods, but also improved weight and blood glucose.
Love a latte? Your body does, too, say UK researchers, who found that coffee of any kind may reduce your risk of developing liver disease. Analysing a decade’s worth of data, the study found that drinking ground or instant coffee – decaffeinated or not – is associated with a 21 per cent reduced risk of developing chronic liver disease, a 20 per cent reduced risk of fatty liver disease and a 49 per cent reduced risk of dying from chronic liver disease, compared with not consuming coffee at all. The best results were associated with ground coffee, which is high in antioxidants kahweol and cafestol. However, because instant coffee also had a positive effect, the researchers say other compounds in the brew may be showing the liver some love.
WORDS: PENNY CARROLL. ADDITIONAL WORDS: DAN WINTER. PHOTOGRAPHY: ISTOCK
LIVER SHOT
WHO SAYS WHAT? The WHO (World Health Organization) states that regular hydration is critical, “an essential element for all forms of life”, including optimal brain and body function, vitality, energy and wellness. Beware Of Refined Sugar! Common forms of hydration are often drinks loaded with refined sugars, which have been linked to obesity and many diseases. WHO also warns, modern farming often exposes hazardous pesticides and herbicides, which can have a toxic effect on our body and health.
“
Check The Labels Carefully. Choose a beverage that promotes wellness, rather than causes illness. Choose drinks without preservatives or added sugar, not exposed to toxic, harmful pesticides and herbicides and free from artificial sweeteners, colours and flavours. Organic drinks with no nasties are the choice of healthy, happy, long living people! PS is the platinum standard in hydration for optimal health and happiness, driven by the love of people and society.
Many drinks have up to 12 teaspoons of sugar per serve. Sugar overdose is bad for your immune system and a cause of diabetes and heart disease. Choose organic, no preservatives or added sugar, wherever possible. It’s great to see a healthy alternative which tastes delicious and without artificial sweeteners.
”
DR. JOHN TICKELL
PS Organic is available at leading cafes, independent grocers and other happy retail stores. For your local stockist or to stock these amazing drinks, contact your nearest distributor NSW drinkscene.com.au (02) 9667 0044 baldico.com.au (02) 9316 9125 beachandbush.net.au (02) 6624 3555 food-corp.com.au 0466 908 674 socratesdistributors.com.au (02) 9905 1598 aaronsorganics.com 0422 058 370 VIC camati.com.au (03) 9464 5535 QLD thedistributorsbrisbane.com.au (07) 3802 7800 kellysdistributors.com.au (07) 3345 2688 WA tavolino.com.au (08) 9350 6949 NATIONAL organiclifedistribution.com.au 1300 655 974 thecafedistributors.com.au 1300 755 991 waivaclark.com.au (07) 5390 9966
ACO CERT. NO. 2024
Taste Happiness, Guilt Free! NO PLASTIC. NO NASTIES. NO ADDED SUGAR. NO GMO. NO PRESERVATIVES. NOTHING ARTIFICIAL.
Nutrition
CAN YOU MANAGE
MENOPAUSE SYMPTOMS with food?
Yes! Evidence shows there’s potential for lessening the symptoms by tweaking your shopping list. Here, dietitian Laura Tilt has the food you need to make the ‘change’ a smoother ride.
I
f you’re going through perimenopause – the change before the change that tends to kick in from your early forties – or menopause itself, did you know that you can help reduce some of the symptoms by what you eat? First, let’s look at potential triggers: caffeine, alcohol and spicy foods have all been associated with hot flushes and night sweats – these affect about 85 per cent of women. So, if you’re struggling, it’s worth cutting down or removing each of these from your diet one by one to see if this brings relief. When it comes to the main driver of menopause symptoms, declining oestrogen levels are your usual suspect. Thankfully, studies suggest that compounds called phytoestrogens that are present in various plant foods, such as chickpeas, lentils and linseeds, and soy products, such as soy milk, edamame, tofu and tempeh, may reduce symptoms by mimicking the effects of oestrogen. However, it’s worth noting that results are inconsistent, for a number of possible reasons. If you’re keen to try this approach, aim for two or three servings of
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phytoestrogen-rich foods daily and expect to wait many months for an improvement in symptoms. Following a Mediterranean-style diet (olive oil as primary fat source, plus lots of fruit, veg, legumes, wholegrains and fish) is good for menopausal health, too. Not only has it been linked with fewer symptoms, a 2018 study also found that postmenopausal women eating this way had higher bone density and muscle mass, which both drop during menopause. It also protects against heart disease, the risk of which increases at this time. Speaking of bones, menopause triggers bone loss, which increases osteoporosis risk, so you’ll want to get enough calcium and vitamin D, which both help prevent this. Aim for three servings of calcium-rich foods a day – a glass of milk; 100g of calcium-set tofu; 30g of cheese. Vitamin D in food is limited, so a daily supplement is advised if you’re not getting outdoors for at least 20 minutes of sunlight every day. Adapt your nutrients to your body’s evolving needs and you’ll smash this shift. See opposite for my top three symptom saviours.
Your
SYMPTOM-SOOTHING SHOPPING LIST
TOFU Why? Soy foods contain phytoestrogens, which mimic the effects of oestrogen and may ease symptoms of declining levels. Try: Slice, marinate and fry it, then pile it into a stir-fry or salad.
OILY FISH Why? Omega-3 fats have shown some promise for menopause symptoms and heart health, and oily fish is the richest (and tastiest) food source of these important fats. Try: Tuna salad, grilled salmon or fishcakes.
YOGHURT
PHOTOGRAPHY PHOTOGRAPHY:iSTOCK iSTOCK
Why? Bone health takes a hit
during menopause, making eating enough calcium-rich foods, such as yoghurt, essential. Try: Greek-style yoghurt is the best choice (it also contains gut-friendly bacteria). Top it with fresh fruit or a spoonful of muesli, use it as the base for a smoothie, or add a dollop to curries. OCTOBER/NOVEMBER 2021 PREVENTION
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“This is the purest and most amazing crème. My dark hormone spots have lightened and my skin feels like silk. Everyone notices and comments. I feel amazing and love going bare faced without makeup now.” Kim, Queensland
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for Prevention readers Use coupon code PREVENTION Valid to 31/12/2021
84.35% certified organic ingredients. 10 0% natural ingredients. 5 star customer reviews. Rosacea, eczema, scars, pigmentation. Get your FR E E Naturopathic skin protocol at clemenceorganics.com
Afterglow You might be surprised to know that one of the things people subconsciously use to judge age is how bright a complexion is. According to leading Melbourne dermatologist Dr Eleni Yiasemides, brightness, or radiance, as it’s often referred to, is key to looking more youthful, no matter how many lines are on your face. “As you age, your skin becomes duller, which is related to the collagen and water content diminishing,” she explains. “Brightening products can help to maintain the luminosity of the skin, or its reflective quality, by reducing pigmentation, as well as exfoliating and boosting cell turnover.” The best ingredients? Vitamin C, which boosts collagen and elastin production and reduces pigmentation, alpha hydroxy acids (including glycolic and lactic), which gently exfoliate and balance your complexion, and vitamin A (aka retinol), which increases cell turnover, ensuring light bounces off your skin more evenly. Want to look as bright as you feel?
Try these:
WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: GETTY IMAGES
BIOLOGI BF RESTORE FACE & BODY SERUM Containing pure vitamin C from native Australian finger lime, this natural serum effectively reduces pigmentation. From $12.73, biologi.com.au ELUCENT ANTI AGEING DAY MOISTURISER This clever SPF 50+ cream contains alpha hydroxy acids and skin-loving vitamins to increase hydration and improve texture and tone. $49.99, Chemist Warehouse L’ORÉAL PARIS REVITALIFT LASER PURE RETINOL NIGHT SERUM This serum goes to work while you sleep, helping to reduce pigmentation and wrinkles and even out your complexion. $51.95, Chemist Warehouse
Ingredient IQ:
Beauty now
Smoosh Skin Virgin Plum Luminous Face Oil, $39, smooshskin.com
I WANT A REALLY EFFECTIVE, INEXPENSIVE MOISTURISER. WHAT SHOULD I LOOK FOR?
Try these:
PREVENTIONAUS.COM.AU
BLESSED BY NATURE ANTIOXIDANT REVITALISING CREAM A luxurious day cream containing vitamins A, C and E, as well as green tea extracts, to strengthen and protect your skin. $17.99, Priceline
CERAVE FACIAL MOISTURISING LOTION Three essential ceramides and hyaluronic acid work together in this hypoallergenic lotion for all-day hydration. $22.99, Chemist Warehouse
A new report by Columbia University has found evidence linking psychological stress to greying hair. Not only did the study prove that stress can accelerate silver strands, but that hair colour can be restored once the anxiety is eliminated. Don’t go zen-ing out just yet though. If your greys are age-related, the only thing that’s going to restore your colour is a trip to the salon.
WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: GETTY IMAGES
THE GREY TRIBULATION
The main function of a moisturiser is to act as a protective barrier for your skin, keeping it hydrated and healthy. Key ingredients to look for include glycerin and hyaluronic acid, which draw water into the skin, ceramides, which help the skin retain moisture, and butters, oils and fatty acids, which help to reduce water loss. Even better if they also contain anti-ageing antioxidants, such as vitamins C and E, plus green tea extract and resveratrol, which help to reduce visible signs of ageing, from pigmentation to wrinkles. Thankfully, there are plenty of great products out there that don’t cost the earth.
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A plum a day keeps the wrinkles away? So say clinical studies on Kakadu plum oil that show it has major antioxidant power. Packed with vitamins A, C and E, it stimulates collagen and elastin for a smooth, even complexion, while also regulating oil production to minimise breakouts.
Find it in:
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Plum oil
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Breast Cancer Trials
LET’S TALK ABOUT SEX
September 30, 2021 From 5pm–6.30pm (AEST)
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Beauty
Can you …
workout in make-up? Read this before your next sweat session if you want to save face.
S
ometimes you have no choice but to turn up to the gym with a face full of make-up. Life is busy, which means working out is often wedged between meetings or at the end of a long day. The question is, should you boost your fitness in foundation? “Ideally you should go without make-up and cleanse just before your workout,” suggests dermatologist Dr Jo-Ann See from Central Sydney Dermatology. Make-up can trap the oil and bacteria that sweat brings to the surface of your skin, leading to breakouts. But if you can’t avoid wearing make-up while you exercise, try these simple tips (and gym-friendly products, below) to give your skin its best chance to remain blemish free.
KEEP IT LIGHT Choose a light-formulation foundation and reduce your use of moisturiser pre-sweat as much as possible to avoid clogging pores, says Dr See.
TREAT POST-SWEAT SKIN GENTLY
WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: GETTY IMAGES
Sweat-friendly picks
THE LIGHT FOUNDATION: Aspect Minerals Liquid Foundation, $59, adorebeauty.com.au THE GENTLE CLEANSER: Caudalie Vinoclean Instant Foaming Cleanser, $36, sephora.com.au THE SWEAT REMOVER: Bioré Charcoal Micellar Water, $10.99, Chemist Warehouse THE TREATMENT: La RochePosay Effaclar Ultra Concentrate Serum (containing salicylic acid), $59.95, Chemist Warehouse
Jumping straight into the shower while your skin is still hot can affect your protective skin barrier, so any harsh or active ingredients risk becoming irritating. For the same reason, avoid scrubbing your skin post-exercise. Rich, creamy cleansers can be more clogging than foam cleansers or micellar water, which sweep away perspiration without leaving residue, explains Dr See.
BE KIND TO YOUR PORES Once you’ve stopped sweating and your face is clean, try applying a salicylic acid treatment to reduce and prevent pore blockages, suggests Dr See. “Just beware if your skin is sensitive, as it’ll be even more so after a workout.” OCTOBER/NOVEMBER 2021 PREVENTION
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PHOTOGRAPHY: GETTY IMAGES PHOTOGRAPHY iSTOCK
Beauty
THE
Beauty
beauty tech
O BO M Can DIY beauty gadgets match in-salon treatments? From LED light masks to motorised face cleansing brushes, we put them to the test.
LED LIGHT THERAPY MASK WHAT IS IT? These futuristic-looking masks cover the face and emit different light wavelengths that penetrate the skin to target specific concerns. Red LED is for anti-ageing and helps promote collagen and elastin, blue reduces bacteria and breakouts, yellow decreases redness and green tackles pigmentation.
IS IT WORTH IT? YES
B
eauty tools are having a moment right now, especially since we’re spending more and more time at home (thanks, COVID). There’s seemingly no end of gadgets promising to buff, shine, tighten, brighten and exfoliate. But do they live up to the hype? It turns out some of them might. “Many at-home devices provide a fraction of the effect you’ll get in a clinic, but that doesn’t mean no benefits,” says dermal therapist Dr Giulia D’Anna. “Less effective means it may take longer and require more sessions, but results are still possible.” Read on to discover the products that are worth your money and those that are best left to the professionals.
While a mask isn’t comparable to the strength of in-clinic light therapy, it’ll still make your skin look brighter after just a few sessions. “The great thing about at-home LED masks is that they have a cumulative effect,” says Dr D’Anna. “You can apply most LED masks many times a week, with no downtime and virtually no risk. It’ll definitely add value to your skincare regimen and your skin overall.” An added bonus? Lying down under the lights is relaxing, and anything that reduces stress is in your skin’s best interests, too. TRY: Glowstick LED Light Therapy Mask, $199, glowstickco.com E OCTOBER/NOVEMBER 2021 PREVENTION
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Beauty
Did you know? The average woman spends about $313 a month on beauty, or $3756 per year. MICRONEEDLE ROLLER WHAT IS IT? FACIAL TONING DEVICE WHAT IS IT? An electronic facial massager that uses microcurrents to energise the facial muscles, the idea being this will lift and tone your skin, accelerate collagen production and smooth out lines and wrinkles.
IS IT WORTH IT? NO The idea of a face massage is a relaxing one, but Dr D’Anna suggests facial toning is best left to the professionals. “Sagging skin is definitely one of the most common complaints I encounter in my practice,” she says. “The cells responsible for manufacturing collagen and hyaluronic acid sit at least 3–6mm under the skin. In clinic, we might use microneedling, laser, radio frequency and similar treatments that are capable of penetrating deep. The at-home devices can’t reach the cells that produce tighter, firmer skin.”
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This roller, covered in tiny needles, may look like a mini torture device, but if used correctly, the needles, when rolled over your face, create controlled microscopic punctures in skin that induce new collagen to form. This can improve skin texture and tone and can also enhance the penetration of your skincare.
IS IT WORTH IT? YES AND NO The short needles in DIY devices make them generally safe to use at home, but that also means you should have realistic expectations about what can be achieved: yes to generally improving texture and tone; no to reducing scars, capillaries and increasing elasticity. Only a professional treatment with deeper needling can get those results for you. At home, don’t use anything longer than 0.25mmlength needles. To avoid injury, stay well away from your eyelids and don’t forget to go over your nose. “It’s the most sun-exposed area on the face, so the more collagen there the better,” says Dr D’Anna. “You might also notice reduced pigmentation.” TRY: Synergie Skin 0.25mm Home Roller, $99, synergieskin.com.au
59
The percentage of women who are comfortable with their appearance, according to a recent survey.
MOTORISED FACE CLEANSING BRUSHES WHAT IS IT?
PHOTOGRAPHY: GETTY IMAGES
Soft silicone bristles and sonic vibration come together in a handheld device that cleanses, massages and boosts circulation all at once.
MICRODERMABRASION WAND WHAT IS IT? Microdermabrasion wands generally use exfoliating discs and vacuum suction to buff off the thick and often uneven top layer of skin, exposing the soft, new, smoother skin beneath.
IS IT WORTH IT?
IS IT WORTH IT?
YES, but use caution
YES
If you don’t have the technique right, or if you go too hard, you can do your face more harm than good. “The top layer of skin is only a few cells deep, so less is more,” says Dr D’Anna. Start by using it once a month, and then every second week, and eventually no more than once a week.“Always follow microdermabrasion with hydrating serums, such as hyaluronic acid and moisturiser, and sun protection is a must. Retinol can help speed up your cell cycle so that your skin responds more effectively, too.” A word of warning: if you suffer from any skin conditions, including sensitivity, eczema or psoriasis, stay away from any microdermabrasion wands. TRY: PMD Beauty Personal Microderm Pro, $299, Mecca
Not only does a pulsating, vibrating face cleanser feel good on the skin (giving you a few minutes of precious self-care), it also does an exceptional clean, loosening oil, dirt and make-up with ease. Dr D’Anna agrees that this one is a good investment. “It’s important to use gentle pressure and make sure you also cleanse your neck,” she says. “You’ll be shocked by the grime that comes off your skin here.” TRY: Finishing Touch Flawless Hydra Vibrating Facial Cleansing Brush ($69.99, Shaver Shop), which has four cleansing and massage modes, from gentle to deep, using the power of sonic vibration.
OCTOBER/NOVEMBER 2021 PREVENTION
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Smart move
WORDS: PENNY CARROLL. PHOTOGRAPHY: GETTY IMAGES
What happens when you pair the world’s healthiest diet with a daily walk? University of South Australia researchers are confident it’ll add up to a sharper brain. They’ve kicked off a world-first two-year trial that’ll follow more than 350 Australians aged 60 to 90 without cognitive impairment to see whether following the Mediterranean diet (think plenty of fruit, vegies, legumes, wholegrains and fish) and taking a daily stroll can reduce the risk of dementia. Early pilots of the study, known as the MedWalk Trial, showed improved memory in those who stuck to a Med menu and daily walking plan for six months, so the researchers are anticipating similar exciting results for this analysis, which covers a broader group of Aussies over a longer period (see p68 for some walking inspiration!).
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Health now
2x People with gum disease are twice as likely to have high blood pressure. Time for that dental check-up? SOURCE: HYPERTENSION JOURNAL
HEART OVER HEAD Taking care of your ticker may have a silver lining for your brain. A recent UK study of more than 30,000 people has found a significant link between a sound heart and better brain function in healthy people. The researchers compared participants’ heart MRI scans with scores from cognitive tests that measured problemsolving and reaction times to make the connection. While previous studies have highlighted a correlation between dementia and heart disease, this is the first to show an association between brain and heart function in well people. The upshot? Looking after your diet and fitness may help prevent the onset of dementia.
Guiding light
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Receiving a cancer diagnosis can be scary and overwhelming, but a new online tool could help change all that. My Neo Guide, developed by Breast Cancer Trials, gives people diagnosed with early breast cancer an evidence-based look at their treatment options and it could be just what you, or a friend or family member, need to feel less anxious and more in control. Visit myneoguide.com
If your neck is sore, it might not only be your posture that’s to blame. A US study has found that factors such as body weight, age and even time of day play a role in neck strength and endurance, too. The report found that your endurance, or ability to hold a posture, was almost 30 per cent higher in the morning than in the afternoon. Practising good posture is still the best way to ward off aches, the researchers say. Soothe pain with these tips from ergonomic specialist Dr Elizabeth Kirk from Beyond Ergo. At work: Sit back in your chair, take a deep breath and roll your shoulders whenever you feel tension. At home: Relax in a neutral posture with your head and neck supported. If you’re using a device, place it directly in front of you, just below eye level. At the gym: Build neck strength with arm raises, shoulder shrugs and reverse flys.
WORDS: PENNY CARROLL. PHOTOGRAPHY: GETTY IMAGES
Necks in line
Does it work?
Back pain relief Experts weigh in on which treatments are worth a shot. BY STEPHANIE ANDERSON WITMER
A
PHOTOGRAPHY: iSTOCK
bout one in six Aussies report having back problems, and four out of five will experience it at some time in their life. The most frequent ‘ouch’ spot? The lower back. Because it moves the most, its risk of injury or pain from overuse is greater. Happily, most back pain usually goes away without treatment. Pain that persists or interferes with daily life, which could signal a serious injury or illness, should be checked by your GP. For minor aches, though, over-the-counter products may offer relief. Here are some popular ones.
TOPICAL TREATMENTS
BACK WRAPS
CHAIR SUPPORTS
WHAT THEY ARE: Creams, ointments and gels contain active ingredients that numb the area or trigger skin sensations (warm or cold) to ease pain-inducing inflammation. Common ingredients include camphor, menthol, lidocaine, aspirin and arnica. WHAT WE KNOW: The ingredients override back-to-brain pain signals. In a Japanese study, camphor and menthol increased blood flow to muscles, helping to reduce pain. And a Cochrane research review concluded that arnica (which works like an antiinflammatory) diminished lower back pain. SHOULD YOU TRY THEM? For minor aches, sure. But they’re probably useless for deep-muscle or disc pain, as they can’t penetrate dense ligaments and deep muscle or tissue, says chiropractor Dr Scott Bautch.
WHAT THEY ARE: Wraps primarily target lower back pain and claim to bring relief via heat, cold, compression or a combo. Choose disposable or reusable (these can be warmed in a microwave or chilled in a freezer). WHAT WE KNOW: Compression stabilises and helps with swelling, as seen in a small European Journal of Pain study, which found that compression wraps dulled lower back pain. Cold wraps help calm exercise-related soreness by taming inflammation, while heat wraps help with stiffness and spasms. SHOULD YOU TRY THEM? For moderate pain, try a simple elastic compression wrap, advises Dr Bautch. Hot or cold wraps can help, but a heating pad or bag of ice is cheaper and also as effective, says orthopaedic surgeon Dr Thomas Dowling.
WHAT THEY ARE: Lumbar pillows, propped at the base of your seat, support your lower back. Plastic posture helpers, which are placed on your chair, help keep your spine in its proper position. And foam wedges you sit on may relieve spinal disk pressure to lessen lower back or tailbone pain. WHAT WE KNOW: A Journal of Physical Therapy Science study found physiotherapy and lumbar pillow use decreased lower back pain better than physiotherapy alone. Gel or memory foam pillows take pressure off the tailbone, and chair supports may help but won’t eliminate pain, says Dr Dowling. SHOULD YOU TRY THEM? Sitting less and moving more trumps any product, says Dr Dowling. He likes lumbar rolls, if they fit perfectly in the small of your back. OCTOBER/NOVEMBER 2021 PREVENTION
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WELLBEING FIXES
15 HACKS NO-BIG-DEAL
to improve your
HEALTH
Try these simple strategies to feel strong, happy and energised! BY ADELE JACKSON-GIBSON
N
o matter where you are on the health spectrum, you don’t have to change everything at once to feel results. Here you’ll find little expert-backed moves that’ll have a major impact on your overall wellbeing. Start adding these to your routine today and you’ll be moving, feeling and thinking better in no time!
1
Have fun HYDRATING
We’re all on a mission to drink more water. Need help remembering to sip? Download a free app, such as Hydro Coach or Aqualert, that’ll send you ‘Drink up!’ alerts. Or, turn consuming H20 into a daily challenge: Invest in a cool ‘smart’ water bottle, such as Botell or Hidrate, which tracks your drinking on their app and shows how you’re doing versus your daily target and lets you compare today’s effort with the week so far.
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2
Sit on the floor Watching TV might sound like a lazy thing to do, but when you do it on the floor, you can realign your body, says personal trainer Kelly Starrett. “Sitting on the floor makes the hips stay open, and the spine protects itself and resets,” he explains. “Plus, it engages muscles you don’t use when sitting in a chair.” There’s no need to be in perfect lotus position – you can squat, kneel or sit with legs stretched out. Each targets different muscles. For extra credit, regularly getting up from the floor without leaning on anything improves your balance.
PHOTOGRAPHY: GETTY IMAGES
MAKE THE MOST OF THE MORNING You already know to exercise, but creating and maintaining a morning movement ritual can be particularly helpful in making you feel energised and ready to take on the day, says health coach and PT Jen Bruno. So take your morning coffee on a walk, try sunrise yoga or go on a quick bike ride. The action doesn’t matter – as long as you’re moving. If you’re counting it as your workout for the day, aim for about 30 minutes. Another plus: Exercising in the morning jump-starts your metabolism and makes you more likely to be active throughout the day. E OCTOBER/NOVEMBER 2021 PREVENTION
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WELLBEING FIXES
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GET CRAFTY Repetitive motions, such as knitting and other crafts, can be soothing and elicit the body’s relaxation response – the same calm, meditative feeling some people get from formal mindfulness practice or yoga. In a survey of more than 3500 knitters, 81 per cent who suffered from depression described feeling happier and calmer after clicking their needles. Other studies have shown that knitting can help curb negative thoughts.
Eat more KIWI FRUIT
Research shows that antioxidant-rich kiwi fruit may improve sleep, boost immunity, reduce blood pressure and maintain bowel health. In a study, people who ate two kiwi fruit before bedtime found that they fell asleep faster, slept more and had better-quality shut-eye. The kiwi fruit’s highfibre content makes it good for your bowels and also your heart. Plus, it’s high in vitamin C, which is not only good for immunity but important for building skin-strengthening collagen, too.
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CHALK UP YOUR DAILY WINS Research has found that people who spend a few minutes each night writing about what has gone well that day feel measurably happier. “Most of us focus on our weaknesses and what we don’t have,” says psychologist and life coach Dr Carol Kauffman. “By listing good things, you’re training yourself to reverse your focus from what you did wrong to what you did right. You’re emphasising your strengths.”
Rinsing in cold water for 15 to 30 seconds may help improve circulation and give you a burst of energy in the morning, says immunologist and wellness expert Dr Tania Elliott. When the cold water hits your skin, it gives a quick shock to your nervous and circulatory systems, dilating blood vessels, increasing blood flow to your extremities and causing your heart to beat faster. 48
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PHOTOGRAPHY: GETTY IMAGES
Take cold showers
GO BAREFOOT
Studies show that spending time in nature can boost your mood and tame stress, but you may get even more of a benefit if you stroll around the yard sans shoes. One report in the journal Explore found that making skin-to-earth contact for at least 10 minutes may reduce inflammation and pain and increase blood flow. How so? Some experts believe that contact with the earth’s natural electromagnetic field helps rebalance your bioelectrical systems to support cellular health. E
WELLBEING FIXES
POWER DOWN BEFORE BED
PHOTOGRAPHY: GETTY IMAGES. ADDITIONAL WORDS: ANDREA DUVALL
Create a set of bedtime steps to get you snooze ready – dim the lights, listen to calming music while you brush your teeth, or do a quick meditation. And don’t forget to put away digital devices at least 30 minutes before bed to avoid melatonin-disrupting blue light. Your bedtime routine plays an important role in making sure you get the eight hours of sleep your body needs to undergo its complete reset every night.
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Breathe FOR STRONGER ABS
Yes, deep breathing is a great way to relieve stress, but it can strengthen your abs, too. Having a strong core is key to good posture and also helps prevent you from getting hurt doing ordinary tasks like lifting a box or putting away groceries on a high shelf. In fact, just the act of taking deep breaths works your abdominal muscles, says Ife Obi, a certified Pilates instructor. Try it: Take a full breath in and then forcefully exhale as if you’re fogging a mirror. Focus on breathing into your ribcage while trying to keep your abs tight for at least 30 seconds. Start with three times a day and work your way up to one minute per session – if you can do this, it means your core is getting stronger!
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Set stretch alerts Program your phone to notify you every 30 to 60 minutes, then limber up when you hear it. “Stretch your wrists and neck, especially if you work at a computer,” says strengthtraining coach Steph Gaudreau. “Stand up and do gentle torso twists, shoulder rolls and side bends.” Beyond the fact that it feels great, stretching during long periods of sitting helps prevent muscle and joint pain and stiffness.
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START DOING ‘TRAY BAKE SUNDAYS’ Throwing vegies and protein onto a baking tray with your favourite herbs and spices and then roasting them is one of the easiest ways to get dinner on the table and nutritious food in your belly, says dietitian Jessica Stamm. “Get creative based on what’s in season,” she adds. In spring, try adding asparagus stalks with salmon fillets, sliced potatoes, truss tomatoes lemon and thyme, or try chicken legs with broccolini, capsicum, red onion, cumin and paprika. Pro tip: Make enough for leftovers so you have a few lunches covered for the week.
COUNT HOUSEWORK AS EXERCISE Too tired to clean the house and then do a daily workout? Don’t be too hard on yourself: science says household chores are a form of exercise, too. Studies have shown that engaging in everyday activities that make you move and get your heart rate up can positively affect muscle strength and overall health, from your heart to your brain. But don’t quit your regular workouts altogether – just feel free to count vacuuming and grocery lugging toward your weekly total!
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PARK YOUR FORK BETWEEN BITES Indigestion is uncomfortable and drags down your energy level, and one common cause is eating too much too fast, says dietitian Sydney Greene. “Your brain needs 20 minutes to catch up with your stomach and recognise that you’re full,” she explains. “Putting the fork down requires you to chew, taste and sense the food in your mouth, which can help prevent speed eating or overeating.”
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FACT VS FICTION
! t r e l a r u o m u R
CAN YOU BELIEVE
?
what you hear There’s health ‘information’ everywhere, but some of it is as reliable as an office printer. Here’s how some common misconceptions took hold, what’s actually true and how to stay well. BY LIZ KRIEGER AND ANDREA DUVALL
FALSEHOOD IF YOU SCOOP DROPPED FOOD OFF THE FLOOR WITHIN FIVE SECONDS, IT’S TOTALLY SAFE TO EAT. There’s more wishful thinking than science behind the five-second rule. While it’s unclear exactly where this rumour originated, it’s said that the practice of dusting off dropped food goes back 800 years to Mongolian warrior Genghis Khan, who happily ate food that had been on the ground. It’s likely that this myth has persisted because, if you all got violently ill every time you ate slightly dirty food, you’d soon learn to stop doing it, says microbiologist Dr Don Schaffner, who conducted tests to see just how fast food became contaminated after falling. In Dr Schaffner’s experiments in 2016,
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he found that any amount of time food spent in contact with a surface resulted in bacterial ‘transfer’ – the more time, the more bacteria. And bacteria can cause gastrointestinal illness.
FACT Common sense is your best friend in deciding whether to brush something off and eat it. Consider how moisture-rich or porous the food is, says dietitian Jaclyn London. For example, a strawberry may pick up more bacteria than a solid cracker. And keep in mind what had been on that floor (the dog or muddy shoes) before you dropped the food, she adds. If an expensive piece of salmon or sirloin hits the floor, go ahead and rinse it off, but remember to scrub the sink of bacteria, says Dr Schaffner, who points out that cooking the food will kill any lingering germs. E
PHOTOGRAPHY: GETTY IMAGES
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FALSEHOOD YOU SHOULD FEED A COLD AND STARVE A FEVER.
The idea of eating more when you have a cold comes from a centuries-old myth that food stokes the fire in your belly to fight off germs. The ‘starve a fever’ half of that maxim has been traced to a 1574 dictionary that claimed that fasting was “a great remedy of fever”. “But there’s no evidence that this adage is true,” says internal medicine specialist Dr Nitin Damle. In fact, a 2008 study in the Journal of Nutrition found that mice exposed to the flu took longer to recover and were more likely to suffer ill effects if they were on a restricted diet. Dr Damle thinks this idea has remained entrenched in the public mind for various reasons, including the fact that many people with a feverish flu have no appetite, yet those with a common cold are still able to eat.
FACT Throughout either illness, it’s wise to stay well
PHOTOGRAPHY: GETTY IMAGES
hydrated and eat balanced, healthy meals including at least a few grams of protein, says Dr Damle. One exception: If you’re knocked flat with a stomach bug, consider letting your digestive tract rest for 12 to 24 hours by consuming only liquids. And feel free to down chicken soup. Maimonides, an influential 12th-century Jewish physician and philosopher who first wrote about the all-natural cold remedy, was on to something: Some studies have shown that chicken soup has anti-inflammatory properties and can help clear chest and nasal congestion.
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FACT VS FICTION
FALSEHOOD MSG IN CHINESE
FOOD CAUSES HEADACHES. This belief can be traced back to a letter published in the New England Journal of Medicine in 1968, in which a doctor reported feeling as if he had a hangover after eating Chinese food and suggested that the common seasoning monosodium glutamate (MSG) was the culprit. This lone opinion, with no scientific back-up, led to a flood of follow-up letters to the journal about supposed ‘Chinese restaurant syndrome’, and the idea was picked up by mainstream media. Critics say MSG is a common ingredient in many processed foods, including canned soups and fried chicken from fast food restaurants, and it occurs naturally in tomatoes and cheese, but no one was suggesting
that consumers avoid those. To this day, some people blame headaches and other unpleasant symptoms on Chinese food with MSG, despite the fact that doubleblind studies have never been able to prove a connection between the umami-tasting seasoning and negative effects. Authorities, including Food Standards Australia New Zealand, have approved MSG as a safe additive.
FACT If you get headaches after eating any food, consider a more common trigger: salt, which can be very high in some sauces, says London. Your best bet is to order steamed versions of your favourite dishes and get the sauce on the side so you can adjust how much you use. And fill up on vegies – they contain minerals that help balance out the sodium.
FALSEHOOD COCONUT OIL IS A FAT-BURNING MIRACLE FOOD
The health halo around coconut oil goes back almost 20 years to a US study, which showed that eating and cooking with medium-chain fatty acids – a type of molecule found in coconut oil – can help dieting adults burn more fat. In the study, participants were fed meals rich in medium-chain fatty acids and, after four weeks, the results showed that this ingredient had reduced their overall fat levels and helped the dieters burn more energy. But there was a catch: They received lab-made 100 per cent mediumchain fatty acids, whereas coconut oil is made up of just 14 per cent medium-chain fatty acids. Another health aura coconut oil fans point to is that it’s high in a type of saturated fat called lauric acid, which behaves in the body like healthy unsaturated fats and boosts HDL (good) cholesterol.
FACT A meta-analysis of multiple clinical trials showed that coconut oil increases both the LDL (bad) cholesterol as well as the HDL (good) cholesterol levels. Alternatives such as olive oil (extra virgin is best) and canola oil, which are mainly unsaturated fat, both lower LDL cholesterol and raise HDL cholesterol, making them clearly a healthier choice for cholesterol overall.
FACT CHECKER With unreliable health info being so widely shared on social media, it’s hard to know what’s true or not. So where should you go for trustworthy facts? Here are some of Prevention’s favourite resources to turn to for the most up-to-date, evidence-based information. O Health Direct healthdirect.gov.au O Better Health Channel betterhealth.vic.gov.au O Jean Hailes for Women’s Health jeanhailes.org.au
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At the time, you feel like the sky is falling and that you’re the only person it’s happened to.
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COVER STAR
Kat Stewart gets personal
For the first time, the actress opens up about her tragic family loss and how it’s shaped her and why she aches for that special connection again.
KAT WEARS SABA TOP AND PANTS
BY ANDREA DUVALL PHOTOGRAPHY CAMERON GRAYSON
Sitting at her kitchen bench, Kat Stewart is looking chic on Zoom, but soon tells me her feet are snuggled into a comfy pair of Uggies below. The actress is disarmingly relaxed and playful – a surprise considering the hard-edged characters she’s portrayed, such as real-life gangster’s wife Roberta Williams in Underbelly, the brassy Billie Proudman in Offspring and now the statusobsessed Liz Wendell in delicious new drama Five Bedrooms. So, those characters were just acting, then? She laughs. “I’m actually quite well-behaved in real life,” she explains. “I think I’ve always loved the opportunity to let rip in my work. In a way, it means in real life I can be quite mild mannered.”
Just off the Zoom screen, Kat’s two children – with fellow actor and husband David Whiteley – Gigi (Georgia), five, and Archie, nine, are rumbling through the house. “I had kids late [Kat’s 48], so I have to live a long life and live as well as I can – for them and for myself,” she says. We discuss what ‘living well’ means in this strange pandemic era. “My body is not really a temple,” she says. “I think pleasure is really important in having a good quality of life. I’m one of those people who always has a bottle of champagne in the bottom of the fridge, because you never know when there’s something to celebrate… or commiserate. You should take those moments. If a friend is E OCTOBER/NOVEMBER 2021 PREVENTION
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COVER STAR
That’s something I’ve tried to remember: to not see the chips in the windscreen, but to look out and see the view. visiting from out of town, you should stop what you’re doing and seize that time together. If my dad invites me out to lunch, I’ll drop everything because he’s the best company in the world.”
A MOTHERLY LOVE The importance of savouring life’s simple pleasures is something that hit home when Kat’s mum, Kitty, tragically died in 2015 after a short battle with pancreatic cancer. “She told me that when she came out of the specialist’s office [having been given her diagnosis] that she and Dad held each other, and Mum said, ‘Our beautiful life,’” she recalls. “For the first time, she could see her life as if she was looking out the car window, and instead of seeing the chips on the windscreen, she could see the beautiful view. That’s the clarity [knowing she was dying] gave her. That’s something I’ve since tried to remember: to not see the chips in the windscreen, but to look out and see the view.” Since her mum’s death, Kat’s been reluctant to discuss her grief publicly. “At the time, you feel like the sky is falling and that you’re the only person it’s happened to,” she shares. “Of course, it’s not. But I never wanted to feel like I was exploiting it. I was also scared that if I talked about it, I’d just become... a puddle.”
Now, though, Kat wants to open up about how it felt to nurse her mother and how that time became a watershed that changed her. Kat, who has two older brothers, has often described how the family bonded during a year travelling around Europe when she was eight. “That was great for us as a family and we’ve been tight ever since; it was a defining period,” she says. That bond was especially strong with her mum. “We were annoyingly close. I’d speak to her several times a day. She was a hands-on mother and she anticipated everything I needed before I knew I needed it, especially with my first baby.” Like many first-time mums, Kat rolls her eyes and says: “I didn’t know what I was doing. Mum basically turned up every morning to help. I didn’t even know that I did need help. She was always there, she was always interested in how my work was going, she was across all my life.”
STRONG TO THE END Kat remembers her mum feeling “not quite right” for several months before finding out over the phone that she was living with inoperable cancer. “It’s not good news,” she told Kat, who immediately raced to her parents’ home. “Mum and Dad and my brother and I had a bit of a group hug,” she remembers. “We knew it was terminal.” Within two days of the diagnosis, her mother couldn’t swallow. “It was awful. I didn’t want her to be alone for any of it,” says Kat, who pulled out of a play she was about to start interstate. E
Lovable characters
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HIGH FIVE
A FINE PAIR
EXTENDED FAMILY
UP TO THEIR EARS
Kat (centre) with the cast of breakout hit drama Five Bedrooms, which tells the story of five singles who decide to buy a house together on a whim.
With actor husband David Whiteley. “Thirteen years of marriage, two hilarious kids and he still looks great in a tux,” she joked on Instagram.
As the boisterous Billie Proudman (back row, second from left) in the hugely popular Network Ten drama Offspring, which ran for seven seasons.
Kat and David’s adorable children, Archie (left) and Gigi, have the sudden urge to dig burrows in the backyard for some reason!
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KAT WEARS SABA SHIRT; ALLEGRA ALLURE EARRINGS
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COVER STAR
I still ache for her. It’s a reminder of that special connection, so I actually don’t want it to go away. “I was able to be with her every day, which was just the greatest gift. We all took turns to be with her. But she was such a consummate mother. It wasn’t, ‘poor me’; it was all about us.” She remembers her mum being carried out to an ambulance on a stretcher one chilly winter’s day and looking at Kat and, just like a mum, gently chiding her to put her coat on. “She’s literally at death’s door and she’s still mothering me,” she says, smiling. Kat pays tribute to the selfless way her mum behaved in her final weeks. “Even though she was tired, she made sure she saw everyone who wanted to see her to say goodbye, telling them the things they needed to hear to feel like they had closure,” says Kat, consciously keeping her voice from breaking. “She was looking after everyone.”
KAT WEARS BANDE STUDIO PUFFER VEST; COUNTRY ROAD TANK; THE UPSIDE LEGGINGS; ALLEGRA ALLURE EARRINGS. STYLING: MILANA DE MINA. HAIR & MAKE-UP: JUSTIN HENRY
NEW BEGINNINGS In a bittersweet twist, Kat had found out she was pregnant with her second child just weeks before her mother died. “When we learnt that I had a girl coming, Mum and I were thrilled that the bond between mother and daughter would continue,” says Kat, who reveals that her mum named her unborn grandchild. “I always knew my daughter’s middle name would be Kitty, after Mum. And she suggested naming her Georgia – Gigi for short – and that if she wants to be prime minister one day, she can be Georgia,” she says, laughing. Kat’s mum was just three days past her 70th birthday when she passed away. More
A health fix
of Kat
Morning ritual? I get up at about six and write a journal for about three pages. It’s called Morning Pages, a complete downloading of your thoughts, a flushing out of stuff you don’t need.
I get it on paper and never read it again.
heartbreaking was the fact it had only been four and a half months since her diagnosis. “I was privileged to be there when she died and then, three months later, I was in hospital to have my daughter, so [life] had that sense of coming full circle.”
FRESH CONNECTION Now that Gigi’s five, Kat has had time to process the memories of her mother. “With the benefit of time, I think I’m the luckiest girl in the world that I still ache for her,” she says. “It’s a reminder of that special connection, so I actually don’t want it to go away.” It’s the kind of connection that Kat is enjoying forging now with her daughter. As Kat looks back on that bonding European trip her family took when she was small, she reflects: “Weirdly, I feel we’ve had a bit of that in lockdown, spending all this time together as a family. And even though you wouldn’t ask for COVID, there have been some silver linings, like Gigi’s contagious laugh. She has the kind of laugh that just doesn’t make sense for a little five-year-old girl; it’s almost like a grownup’s dirty joke laugh. My little boy gets a great kick out of making her giggle.” Meanwhile, Kat’s lighting up our screens again as the delightfully impassive lawyer Liz in the new season of Five Bedrooms. Portraying strong, confident women appears to be a drawcard for Kat. “I love dynamic women,” she says. “I want to tell unapologetic stories about women in their 40s and 50s living full-blooded, sexual lives. We want to see ourselves on the screen. That’s my ambition – to keep going, unapologetically, in great projects.” Five Bedrooms Season 2 is available now on streaming service Paramount+.
Mummy’s time, so they know to keep quiet if they enter the room.
Favourite exercise? I do yoga – not fancy handstands, just vinyasa flows for flexibility. That keeps me sane. My kids understand that’s
a little bit, so if there’s a fantastic dessert on offer, then I’m prepared to pay the price.
Food habits? About 10 years ago, I discovered that I work better without gluten. I can cope with
Biggest weakness? Haigh’s Chocolate Speckles. I just can’t be trusted with them!
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7
surprising reasons
WEIGHT CREEPS ON
You’re eating well, exercising, doing all the right things, so why won’t your pants button up? As maddening as these stubborn extra kilos can be, identifying your issue will help you lose them again in no time. BY MARISA COHEN
I
t’s understandable when you gain a few kilos after a holiday or if you broke your ankle and spent six weeks propped on the couch bingeing on TV (and Tim Tams). But when there doesn’t seem to be a reason, it can feel as if some dark magic is at play. You may find yourself standing on the scales screaming into the void, “Why am I gaining weight?!” Deep breath. You’ve got this. Most likely there’s something in your life that’s shifted just enough to make a difference, but not so much
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that you’d notice, says Dr Alexandra Sowa, who specialises in preventative health, nutrition and obesity medicine. “I see this all the time,” she explains. “You may not step on the scales for a while, and you feel like you haven’t changed anything, and then you go to the doctor’s office and suddenly notice you’ve gained five kilos.” But that doesn’t mean it’s your destiny to go up another size every year. Here are some of the most likely reasons for your unexplained weight gain and how you can reverse the cycle.
SNEAKY WEIGHT GAIN
1
YOUR INSULIN LEVELS MAY BE OUT OF WHACK
PHOTOGRAPHY: iSTOCK
If you’ve been battling weight issues for a while and none of your efforts are moving the needle, make an appointment with your GP, who can assess you for insulin resistance or prediabetes. (They can also test for hypothyroidism, in which your thyroid gland doesn’t produce enough hormone, slowing down your metabolism and potentially leading to weight gain.) “Insulin is the hormone that signals the body to pull glucose from the bloodstream and store it in the muscles, liver and fat,” explains obesity medicine specialist Dr Tirissa Reid. “But when you’re overweight, cells may not respond to the insulin as well – they’re resistant, so the pancreas has to pump out more insulin to maintain a normal blood sugar.” This is also common in women who have polycystic ovary syndrome. High insulin levels keep the body in storage mode and make weight loss harder, she says.
WHAT YOU CAN DO: The most effective way to reverse this trend is to eat a diet low in refined carbs and added sugars and to become more physically active, since muscles respond better to insulin after exercise, says Dr Reid. She recommends using a fitness tracker or an app if you don’t have time for long workouts. “If you’re at 2000 steps per day, try to go up to 2500 per day next week and continue to increase,” she says. Switching to foods with a lower glycaemic index (GI), which means they’re digested more slowly, keeping blood sugar steady, is also important for controlling your insulin levels. Dietitian Brooke Delfino, from Australian Healthy Food Guide, suggests these food switches: “Swap white bread for high-fibre wholegrain varieties, choose rolled oats or untoasted muesli instead of sugary breakfast cereals and snack on fruit and nuts in place of sweet biscuits. Keep an eye out for low-GI versions of rice, pasta and potatoes, too.” E
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SNEAKY WEIGHT GAIN
Extra time
Eating late at night, when your metabolism naturally slows down, has been shown to result in weight gain.
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STRESS AND EXHAUSTION ARE SLOWING DOWN YOUR METABOLISM
If you’re up at night worrying about your ageing parents or hormonal teens and the general state of the world, know this: “Stress and lack of sleep can cause a cascade of hormonal changes that alter your metabolism and affect your sense of hunger and fullness,” Dr Sowa explains. Anxiety pumps up the hormones ghrelin and cortisol, which increase your appetite and can make you crave carbs, and also affects levels of the hormone leptin, which helps you feel full. Not surprisingly, a recent Swedish study of 3872 women over 20 years found that the more stressed they were by work, the more likely they were to gain weight. Stress also hinders sleep, which further throws off metabolism rates and hunger cues.
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WHAT YOU CAN DO: It’s easy – just fix the world and make everyone around you kinder and more sane. Hmmm, maybe not. But you can manage your stress with mindfulness meditation (for the time poor, the free app Headspace offers meditation sessions starting from just one minute). Discovering a few minutes of calm can help you work toward anxiety-reducing goals such as thinking positively. To sleep more soundly, you know you should put down your devices at least an hour before bedtime, but you may not realise this: A US study found that after subjects spent just one night sleeping in a room with dim light, their insulin levels the next morning were significantly higher than those of people who slept in complete darkness, potentially affecting their metabolism rates. A quick solution? Buy blackout curtains.
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YOUR ALLERGY PILLS MAY BE MAKING YOU FAT
“It’s believed histamines, chemicals produced by your immune system to fight allergens, have a role in appetite control,” says Dr Reid. That means “antihistamines may cause you to eat more,” she says. A large study from Yale University confirmed a correlation between regular prescription-antihistamine use and obesity. Dr Reid points out that some antihistamines may also cause drowsiness, which could make you less likely to exercise.
WHAT YOU CAN DO: Talk to your doctor about alternatives, such as nasal steroid sprays, nasal antihistamines (which have less effect on hunger), leukotriene inhibitors and allergy shots, suggests immunologist Dr Jeffrey Demain. He also says that using a HEPA filter, washing sheets frequently in hot water and keeping pets out of the bedroom can help reduce the need for allergy drugs. While you’re at it, ask your GP if any of your other meds are known to cause weight gain (certain antidepressants, beta-blockers and corticosteroids are), and see if there are equally effective alternatives that don’t affect weight.
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YOUR PORTION SIZES HAVE CREPT UP
Portion sizes when you eat out or order in are generally far bigger than you need and can warp your sense of what a ‘normal’ serving size is. Research from the UK found that people who were served large meals tended to choose bigger portions later on, says Dr Lisa R. Young, nutritionist, portion size expert and author of Finally Full, Finally Slim. Even if your home-cooked meals have crept up only five per cent over the past few years, that can be an extra 400 kilojoules a day, which adds up to about five kilos a year, says nutrition and food researcher Dr Lawrence Cheskin.
WHAT YOU CAN DO: First, Dr Young suggests that you spend a few days getting a reality check on how much food you’re actually eating. Instead of pouring breakfast cereal straight into the bowl, try using a measuring cup to serve up the correct size portion (see below). “What you thought was one cup might actually be three cups,” she says. Then practise tuning in to your body. “When you’re finished eating, wait 20 minutes.” It takes that long for the hormones in your belly to reach your brain and tell it you’re full. If you get to 20 minutes and your stomach is grumbling, then have a little more. E
SNEAKY WEIGHT GAIN
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YOU’RE EATING THE RIGHT THING AT THE WRONG TIME
Let’s say you switched jobs and your healthy dinner is now at 9pm instead of 6.30pm. Or streaming Netflix until the wee hours involves snacking well past midnight, though not excessively. Even if you’re not eating more kilojoules per se, a time shift might account for extra kilos. Why? There’s a connection between your circadian rhythm (the way your body responds to the cues of daylight and darkness) and body fat. A 2017 study found that when uni students ate closer to when their sleep-inducing hormone melatonin was released (often near bedtime), they had a higher percentage of body fat and a higher body mass index.
WHAT YOU CAN DO: Try to eat dinner at least two hours before bedtime and avoid snacking between then and sleep, recommends Dr Sowa.
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6
YOUR ‘HEALTHY’ FOOD IS PACKED WITH KILOJOULES
You could be eating the best organic, dietitian-approved, plant-based or ethically farmed food, but that doesn’t mean the kilojoules transform into pixie dust. In fact, research has shown that when you’re eating something healthy, part of your attention to fullness tends to turn off, says nutrition scientist Dr Véronique Provencher. “In several studies, we found that when we perceive a food as healthy, it creates a bias in our judgement, and we may think (consciously or not) we can eat more of it, no problem,” she says. “For instance, we see a salad as healthy, so we feel we can eat as much as we like with as many dressings or toppings as we want.”
WHAT YOU CAN DO: First of all, turn off your phone, computer and TV screen during meals so you’ll stay connected to your satiety cues, says Dr Provencher. Something else that may help, other experts say, is to become more aware of portion sizes and what’s in your food.
Parting advice
Overdoing it even on nutritious food can spike the scales, so remember to watch your portion sizes.
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TIME IS PASSING, DAMN IT!
Each birthday you celebrate brings on one undeniable change: Your basal resting metabolism (the rate at which your body at rest burns energy) slows down. “It’s not a dramatic drop,” says Dr Cheskin. “But, as you age, you’re probably also getting less active and more tired, and your body tends to lose muscle mass, which burns kilojoules more efficiently than fat.” So even if you’re eating the same amount, your body is not burning it off as effectively as it did during your 20s.
PHOTOGRAPHY iSTOCK PHOTOGRAPHY: iSTOCK
WHAT YOU CAN DO: Make your body burn more kilojoules every day. Rev up your metabolism with our walking guide on page 68, and then build up your kJburning muscle (right) with these moves from sports scientist Dr Michele Olson.
Powering off Building muscle will help increase your metabolism and thus keep those kilos off. Start with what you can do, then move up to two sets of 12 each. Repeat every other day.
CHAIR SQUATS Sit on the edge of a chair with arms out in front of you. Now stand up and sit back down. Repeat.
TRICEP DIPS Sit on the edge of a chair, supporting yourself with your arms. Now slide off, walking your feet out in front of you a few steps. With knees bent and body below the seat, bend your elbows to lower your body down. Then press up until arms are straight. Repeat.
PUSH-UPS On all fours, or using your knees, straighten out and then lower your body until almost on the floor. Pause and then push yourself back up. Repeat.
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Fast fact Spending just 20 minutes walking in nature can significantly lower stress hormone levels, according to a recent US study.
So, why are you still inside?
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Walk this way to
KICK-START YOUR WEIGHT LOSS Lace up those walking shoes, because we’re about to take you on a journey – a six-week fat-blasting journey that’ll shed those kilos, firm you up and make you happier. BY CAROLINE BOLLINGER & SELENE YAEGER
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inding the right fitness and weightloss program can be like choosing a friend or partner: those who aren’t a good fit fade out of the picture, while a great match can last a lifetime. Enter this easy walking program, which will help you build a solid fitness base, while amping up fat burn. The secret is the intervals. In a study from the University of New South Wales, women who walked three days a week for 20 minutes – alternating between fastand moderate-paced intervals – lost five times as much weight as those who went at a steady, brisk speed three days a week for 40 minutes. The swift strollers didn’t change their diet, and torched most of the fat from their legs and belly. When you commit to this six-week plan, you’ll not only shed kilos, you’ll also feel ready to
join us on our annual 10-kilometre Prevention Virtual Walk on October 24. The walk is real – you can do it wherever you are and then connect with fellow participants on social media via #preventionvirtualwalk. When you sign up, you’ll receive a terrific Prevention backpack for walk day, weekly meal plans, motivation advice, plus the chance to win some fantastic prizes (see page 25). The program over the following pages starts gently and then gradually builds as you get stronger. You’ll be walking six days a week. On three of the days, you’ll do brisk walks. On the other three, you’ll do intervals – speeding up for short bursts and also building your endurance by walking at a steady pace. Remember to warm up and cool down before and after each walk with a four-minute stroll. Ready to step into shape? E OCTOBER/NOVEMBER 2021 PREVENTION
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Week 1
70
DAY 1 DAY 2
Brisk walk (level 5–6) 25 minutes
DAY 3 DAY 4
Brisk walk (level 5–6) 25 minutes
DAY 5 DAY 6
Brisk walk (level 5–6) 25 minutes
Interval training 4 minutes fast walk (level 7) followed by 2 minutes brisk walk (level 5–6). Do two times
Interval training 30 seconds speed walk (level 9–10) followed by 1 minute easy walk (level 3–4). Do eight times
Interval training 1 minute fast walk (level 8) followed by 1 minute brisk walk (level 5–6). Do six times
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HOW HARD SHOULD YOU WALK?
Use this guide to understand how vigorously you should be walking in our weekly plan. Based on a 1-to-10 scale (1 is very gentle, 10 is super fast), the walks are as follows: ACTIVITY
INTENSITY LEVEL
HOW IT FEELS
EASY WALK
3–4
Light effort, rhythmic breathing, you can still sing effortlessly
BRISK WALK
5–6
Moderate effort, breathing is somewhat hard, you can still talk in full sentences
FAST WALK
7–8
Rigorous effort, slightly breathless, you can talk only in brief phrases
SPEED WALK
9–10
Very hard effort, breathless, yes/no responses are all you can manage
Why I walk
“I’M NOURISHING MY NERVOUS SYSTEM WITH EVERY STEP” Pru Chapman, 40
PHOTOGRAPHY: GETTY IMAGES
Week 2 DAY 1 DAY 2
Brisk walk (level 5–6) 30 minutes
DAY 3 DAY 4
Brisk walk (level 5–6) 30 minutes
DAY 5 DAY 6
Brisk walk (level 5–6) 30 minutes
Interval training 4 minutes fast walk (level 7) followed by 2 minutes brisk walk (level 5–6). Do three times
Interval training 30 seconds speed walk (level 9–10) followed by 1 minute easy walk (level 3–4). Do 12 times
Interval training 90 seconds fast walk (level 8) followed by 90 seconds brisk walk (level 5–6). Do six times
“Last year, my heart started leaping up to 150 beats per minute upwards of six times a day, including when I was sleeping. I ended up in emergency and was subsequently diagnosed with sudden onset sinus tachycardia. The cause of this was largely attributed to a combination of stress and caffeine. But it wasn’t quite over. A very intense few months followed, including the sudden death of a close family member, which sent my nervous system into overdrive. This played out as a racing heart, difficulty breathing and head tremors. Prior to my heart doing backflips, I was running, surfing and walking. Being a business owner [Pru is the founder of Owners Collective, a mentoring program for entrepreneurs], I’ve long been aware of the need to balance work and play. Now I had an innate feeling to walk – I craved the freedom, the meditation and the deep relaxation that long walks provided me with. It felt like it was the best (and only) movement that’d support my nervous system. After bouncing from specialist to specialist, and a battery of tests and natural therapies, I can hand on heart say that walking is 100 per cent the most effective medicine for both my nervous system and my heart. If time’s on my side, I walk for about two hours nonstop. I don’t count steps or track distance, I just walk until I feel I’ve done enough. There’s a beautiful ‘emptiness’ of deep relaxation that I feel when I’ve walked enough and a reconnection to nature.” E OCTOBER/NOVEMBER 2021 PREVENTION
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Why I walk
“I LOST 12 KILOS BY WALKING EVERY DAY” Renae Kunda, 50
“I started walking in January this year after my doctor told me that, if I didn’t lose some weight and start to take care of myself, I’d become diabetic within a year. This was quite the shock! I was about 70 kilos when I fell pregnant with both of my children, but the last pregnancy [weight] just never went away and I allowed that to be my new normal. My doctor said there was no reason I couldn’t get back to my original weight. So I started walking five kilometres five times a week with my dog. It took about four days to learn to walk at pace again! I felt clumsy and was watching every rock in case I stumbled on it. Then I felt stronger and started pushing the time barrier. I like to beat my ‘yesterday’ self. Within nine days, I’d lost the first kilo and I’ve since dropped 12 kilos. I live in a high-set house with 17 steps and I used to count them breathlessly as I made my way to the top. Now I can bounce up them! I have a watch that counts my steps and, when it highlights 10,000 steps at about midday, I feel great. I head out every morning just after sunrise. It’s a spectacular time of the morning and puts me in a great mood for the rest of the day. Walking has changed everything: my emotional perspective on life, my connection with nature and my health and fitness. I haven’t reached my goal weight yet – that’ll probably be next year. But I recently went back to the doctor and received great news that my blood sugar levels have come down dramatically, so things are looking on track.”
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Week 3 DAY 1 DAY 2
Brisk walk (level 5–6) 35 minutes
DAY 3 DAY 4
Brisk walk (level 5–6) 35 minutes
DAY 5 DAY 6
Brisk walk (level 5–6) 35 minutes
Interval training 4 minutes fast walk (level 7) followed by 2 minutes brisk walk (level 5–6). Do four times
Interval training 30 seconds speed walk (level 9–10) followed by 1 minute easy walk (level 3–4). Do 16 times
Interval training 2 minutes fast walk (level 8) followed by 2 minutes brisk walk (level 5–6). Do six times
Week 4 DAY 1 DAY 2
Brisk walk (level 5–6) 40 minutes
DAY 3 DAY 4
Brisk walk (level 5–6) 40 minutes
DAY 5 DAY 6
Brisk walk (level 5–6) 40 minutes
Interval training 4 minutes fast walk (level 7) followed by 2 minutes brisk walk (level 5–6). Do four times
Interval training 30 seconds speed walk (level 9–10) followed by 1 minute easy walk (level 3–4). Do 16 times
Interval training 2 minutes fast walk (level 8) followed by 2 minutes brisk walk (level 5–6). Do six times E
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Week 5
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DAY 1 DAY 2
Brisk walk (level 5–6) 45 minutes
DAY 3 DAY 4
Brisk walk (level 5–6) 45 minutes
DAY 5 DAY 6
Brisk walk (level 5–6) 45 minutes
Interval training 4 minutes fast walk (level 7) followed by 2 minutes brisk walk (level 5–6). Do five times
Interval training 30 seconds speed walk (level 9–10) followed by 1 minute easy walk (level 3–4). Do 20 times
Interval training 2.5 minutes fast walk (level 8) followed by 2.5 minutes brisk walk (level 5–6). Do six times
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Q What if I feel sore? Should I still walk, or take a day off?
A
Keep walking – when you’re sore, movement is key. Circulation helps heal your body and break up the lactic acid and reduce the aches. Drinking lots of water, stretching and using a foam roller or a tennis ball on your sore parts can also help soothe the hurt. However, if you’ve sprained an ankle or suffered an injury of some sort, then stop immediately and follow the appropriate medical advice.
Why I walk
“WALKING HELPED ME HEAL AFTER DIVORCE”
PHOTOGRAPHY: iSTOCK
Lucy Baker, 47
“In 2016, I separated from my husband (and later divorced) and found myself very alone. I had to learn to live by myself, so I figured I’d spend six months walking and camping alone in the Tasmanian wilderness. Towards the end, I did some walks with friends. After so much time walking alone, I was a bit apprehensive about how I’d go walking with others. Alone, there’s a meditative quality to walking where it’s possible to find yourself and connect with nature. But I found that friendship is an essential ingredient to happiness, too. Being around the right kind of people with good energy is uplifting. Bushwalkers are my kind of people; those who love and respect the outdoors. I’m a member of both Byron Hikers and Northern Rivers Bushwalking Club [in NSW] and I’ve made good friends through both groups. I recently walked the Fraser Island Great Walk [in Queensland] as part of a group of seven women, and it proved to be a profound experience of friendship. We shared food, first-aid supplies, gear and helped if others had injuries. Independence is often regarded as a good quality in bushwalking, yet the importance of being able to rely on your friends was shown here. Perhaps it’s easier to have deeper chats when you’re walking in line on a track rather than face to face over a cuppa. But sometimes words aren’t needed to have that feeling of connection. Particularly for women, walking alone or part of a group gives enormous strength. It shows you that you’re so much stronger than you think.” E OCTOBER/NOVEMBER 2021 PREVENTION
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Why I walk
“I WALKED AWAY MY BACK PAIN” Tess Dellagiacoma, 57
“I grew up doing day walks in Ku-ring-gai Chase National Park in Sydney and the Dolomites in Italy with my father. As an adult, I decided to get back into walking for exercise and to meet more people. To be out walking in nature is the best medicine. I have a back injury from when I worked as a nurse, which causes lowlevel chronic pain. But I rarely experience major back pain and I’m sure it’s because of a combination of exercises I do to build supporting muscles, such as my core, back and thighs, and walking. After I’ve done a few gym workouts during the week, a long walk puts those muscles into practice and really blows away the cobwebs. I also have osteoporosis and walking helps to strengthen the bones: each time the foot hits the ground, stress is put on the bone and it reacts by becoming denser. My osteoporosis has improved over the years with medication, weightlifting and walking. For a day walk, I do up to five or six hours in a day, which can be about seven kilometres. The distance isn’t as important as how long it takes; a rough track is much slower than a well-worn trail and much more fun, too! My favourite kind of walk is going off-piste – bush bashing in the wild. I especially love going for a swim in a creek at the end of a summer hike. I’m doing the Carnarvon Gorge Great Walk [a 87-kilometre hike in Carnarvon National Park, Queensland] this year and looking forward to pushing my limits on a fivenight hike, carrying all my gear.”
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Your body on WALKING Just in case you needed more incentive to get going!
BRAIN Two hours of walking a week can reduce your risk of stroke by
30% MEMORY 40 minutes three times a week protects the brain region associated with planning and memory.
Week 6 DAY 1 DAY 2
Brisk walk (level 5–6) 50 minutes
DAY 3 DAY 4
Brisk walk (level 5–6) 50 minutes
DAY 5 DAY 6
Brisk walk (level 5–6) 50 minutes
MOOD 30 minutes a day can reduce symptoms of depression by
36% HEALTH Logging 3500 steps a day lowers your risk of diabetes by
29%
Interval training 4 minutes fast walk (level 7) followed by 2 minutes brisk walk (level 5–6). Do five times
Interval training 30 seconds speed walk (level 9–10) followed by 1 minute easy walk (level 3–4). Do 20 times
Interval training 2.5 minutes fast walk (level 8) followed by 2.5 minutes brisk walk (level 5–6). Do six times
LONGEVITY 75 minutes a week of brisk walking can add almost two years to your life.
HEART
WORDS: VICTORIA WOLK. PHOTOGRAPHY: GETTY IMAGES
30 to 60 minutes most days of the week drastically lowers your risk of heart disease.
BONES Four hours a week can reduce the risk of hip fractures by up to
43% WEIGHT A daily one-hour walk can cut your risk of obesity in half.
Join us on our annual
PREVENTION 10KM VIRTUAL WALK! It’s the event where the walking is real, but the community is virtual. Sign up to our six-week training program for low-kJ meal plans, motivational tips and the chance to win great prizes! Grab your girlfriends, your partner or your whole family for a special shared experience. Or come on your own and feel a powerful sense of personal achievement. See you on October 24!
Let's do this together! See page 25 to find out more
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Studies show that, in extreme cases, angry outbursts can trigger heart attacks and strokes in the hours afterwards.
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ANGER MANAGEMENT
HOW TO
keep your
COOL WORDS: LYNN CARDY. PHOTOGRAPHY: GETTY IMAGES
Guilty of blowing your top at just about everything? It might be time to find some healthy ways to restore your inner calm.
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rom irritation and frustration to powerlessness and anger, all manner of emotions pay people a visit at one time or another. “Anger is often the feeling on top of the iceberg, under which all the other feelings sit,” says psychotherapist Deborah Maloney-Marsden. “Emotions left unprocessed often bubble up, resulting in an eruption of rage.” If this sounds familiar to you, help is here. There’s much you can do to tame your tetchiness – you just need to understand your button-pushers. E
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ANGER MANAGEMENT
Can’t calm down? Try: CONSCIOUS BREATHWORK
This can be a real shortcut to peace and self-control and it’s not just a stopgap solution – practised regularly, it can bring long-term emotional gains. WHY SO GOOD? The way you react when things get jumpy is down to which part of your brain is in charge: emotional or rational. “Your brain is hardwired to respond with emotions,” says Melike Hussein, a mindfulness teacher and breath coach. “This is why it’s so easy to get triggered by the slightest thing. The good news is that you can control this evolutionary mechanism.”
WHERE TO START? With small steps, recommends Melike. “Consistency is key. Start simple and practise often, and slot them into your day, especially just before anything you find stressful.” Try this clever blend of breathing and mindfulness when needed: O Take a slow, deep breath through the nose (for five seconds). O Breathe out through the mouth with pursed lips (as if blowing out a candle). Repeat twice more or as needed. O Now turn your focus to your body and any physical sensations. Where do you feel them? How do they feel? O Continue to observe the sensation for a few more moments. Take a slow, deep inhale and let go with a relaxed exhale.
“This exercise is all about allowing the rational brain to analyse the situation and respond (or not) accordingly,” says Melike.
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Absolutely Try:JOURNALING
How many times have you hit ‘send’ on a ranting email, post or tweet and then regretted it a few hours later? Tame your inner rage by switching to a more low-tech way of venting: a nice pen and journal. WHY SO GOOD? “Because the difference between a journal and a tweet is the difference between reflecting and reacting,” explains author and journaling expert Tzivia Gover. “In a journal, you reflect in a private medium that’s just for you. It takes time to compose an entry and then you’re done; you close the book – literally. With emails, tweets and social media posts, it’s all too easy to hit send. I like to say: “Keep a journal and keep your friends.” That’s because a journal is a place to pause so that what you then say to a single person or your social media audience is considered and comes from a mature and healthy place.” WHERE TO START? Don’t overthink this. Simply pick up a pen and journal or notebook. If that blank page feels a little daunting, follow these easy first steps from Tzivia: O Set a daily goal to make the habit stick. Try five to 10 minutes for a couple of weeks. Anchoring your practice to something else (morning coffee, afternoon tea or pre-bed) will help make it part of your daily routine. O Keep entries simple. Write down three interesting things you did over the past 24 hours and how you felt about them. O Forget perfection. It’s okay to miss a day (or several!) and you don’t need immaculate handwriting or spelling. Remember, you can’t fail at this. The pages are there whenever you want to reconnect. O Still stuck? The main thing is to make journaling work for you. So blow off steam, make gratitude lists, describe dreams, even cut out and stick in inspirational quotes. “Studies show that when you write about something that has happened in detail, as well as how you felt, it helps to heal your emotions, encouraging personal growth,” says Tzivia. E
Ready to
? Try: AN EASY EXERCISE
Step away from what irritates you and try this no-sweat move from energy healing expert Madison King.
STRETCH your hands over your head, arms straight, fists clenched, wrists crossed.
BREATHE OUT, bringing hands
down quickly and with force, uncrossing and taking them out to the side of your thighs with fingers now outstretched. While doing this, imagine a line that runs down the centre of your body. Picture this line opening up and spilling out any pent-up anger onto the floor. Breathe out any fury at the same time.
REPEAT three times. Finish by slowly
picturing the line closing back up again, so that no more anger can get under your skin!
Bottled-up anger disrupts the normal balance of the stress hormone cortisol, leading to a weakened immune system.
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ANGER MANAGEMENT
Let's talk it over
Anger problems don’t need to be serious to warrant professional help. Seeing a therapist can simply become part of a self-care regimen.
Did you know?
PHOTOGRAPHY: GETTY IMAGES
Women are more likely than men to get angry behind the wheel, according to a recent road rage survey.
HYPNOTHERAPY
PSYCHOTHERAPY
When you’re stressed, cortisol and adrenaline flood your body. “It’s no wonder you’re feeling on edge – it’s the body’s way of releasing those hormones,” says hypnotherapist Nicolette Pinkney. WHY SO GOOD? Hypnotherapy isn’t just for phobias. “It can help with a huge variety of issues,” says Nicolette. “I’ve seen an increasing number of clients with feelings of anxiety, lack of control, anger, frustration… the list goes on.” WHAT HAPPENS? Hypnotherapy uses the state of hypnosis, but don’t worry! “Similar to daydreaming, it’s safe and natural,” reassures Nicolette. “A hypnotherapist will guide you into this comfortable state simply by talking to you.” Once you’re relaxed, they’ll communicate with your unconscious mind to help bring about change. These changes in your thoughts are retained once you come out of hypnosis. HOW FAST DOES IT WORK? “Often just a few sessions are required to allow clients to feel back in control,” says Nicolette. “A deep-seated reason for your stress or anger may need more work, but even then, it’s rare for anyone to need more than five or six sessions,” she adds.
This psychological intervention may seem like a radical therapy for your rising temper, but, as with hypnotherapy, it works on many levels. “Psychotherapy isn’t just for people in crisis,” says psychotherapist Deborah Maloney-Marsden. WHY SO GOOD? “Seeing a therapist helps you understand why you may be reacting angrily and what other issues may need to be processed,” says Deborah. “Just one hour a week can help to release so much of what you end up holding internally.” WHAT HAPPENS? Typically, sessions are at the same time every week. “It’s a space dedicated to the client, where they’re truly heard – a space where their journey is seen,” explains Deborah. “We may move from past to present to future, and look at new tools to support the client in where they are now.” HOW FAST DOES IT WORK? It varies according to the individual. “Long-term in-depth psychotherapy is a commitment, but many want short-term counselling, where they can focus on a specific issue,” says Deborah. “The key is that it’s based around a client’s specific needs.”
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the
truth about
collagen It’s the magic molecule that gives skin its bounce, so do you need collagen in your skincare and supplements?
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ike blue eyeshadow, scrunchies and kitten heels, trends have a funny way of re-emerging if you’re around for long enough. So, if the current excitement about the latest anti-ageing must-have feels remarkably familiar, you’re not going mad: you’ve been here before. Yes, collagen is making a comeback… or should we say bounce-back? You may have owned a skin-firming collagen cream in the past or dabbled in first-generation collagen supplements before their popularity quietly waned. It has been under the radar for quite some time, but market researcher Mintel recently singled out collagen as “a hero ingredient of the moment”. Dozens of brands are once again giving the plumping protein pride of place in both product names and formulations. Meanwhile, in the ever-growing world of ingestibles, collagen drinks and powders are leading the charge. But does that mean that collagen should once again be among your skincare staples?
WHY EVERYONE NEEDS A COLLAGEN BOOST Collagen is the body’s main structural protein, providing tissues with cushioning, bulk and support. It makes up 30 per cent of the body’s 84
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protein and up to 80 per cent of the skin’s, but internal production of the stuff slows down from your mid-20s, with skin losing at least 1 per cent a year and a whopping 30 per cent in the first five years postmenopause. Little wonder, then, that skin becomes increasingly slack and lined as the years go by. Joints get creakier, too, so maintaining your collagen stores is also important for an agile old age. How that is best undertaken, however, is a matter of debate, especially when it comes to skin.
YOU ARE WHAT YOU EAT A protein-rich diet is the undisputed first port of call, with amino acids found in meat, fish, dairy and eggs, and in plant sources, such as soy, beans, nuts, seeds and fungi, supplying the building blocks the body needs to create its own proteins, including collagen. Also essential are the cofactors that play a part in collagen production: vitamin C, silica (oats, cereals, bananas), copper (cocoa, mushrooms) and sulphur (garlic). Keeping sweet stuff to a minimum and eating a balanced diet of proteins, vegetables and high-fibre grains has even more potential for keeping tissues supple; excess sugar turns juicy grape-like collagen cells into stiff, atrophied raisins through a process called glycation. E
COLLAGEN UNMASKED
WORDS: INGEBORG VAN LOTRINGEN. PHOTOGRAPHY: GETTY IMAGES
Oh, sugar! Excess sugar turns juicy grapelike collagen cells into stiff, atrophied raisins.
COLLAGEN UNMASKED
Fast fact
MORE THAN SKIN DEEP? As for putting back lost bounce with collagenenriched serums and creams? For most skin experts, that’s a categorical no. “The claim that large collagen molecules could absorb into the skin and reinforce your own has been shown to be sheer fantasy,” says renowned mythbuster Paula Begoun of Paula’s Choice Skincare. Cosmetic scientist Jen Novakovich, from investigative beauty podcast The Eco Well, points out that, while collagen is a “useful moisturising agent” that can boost the skin’s general health, there’s no direct effect on collagen production. Jen and Paula are both talking about soluble collagen, derived from animal cartilage and skins. One viable alternative, however, could be the relatively newer ‘hydrolysed collagen’, also seen on labels as ‘collagen peptides’ or ‘collagen hydrolysate’. This is usually from marine sources (specifically fish offal), though it can also be bovine in origin, and is broken down into tinier fragments that are more available to the surface layers of the skin, explains Marisa Dufort, head of research and development at Exuviance and NeoStrata skincare. Within those fragments are amino acids (building blocks needed by the body to make its own protein) and also collagen peptides: chains of amino acids that, when detected by the body, signal a need to make more collagen, thus kickstarting internal production. It’s traditionally used in collagen drinks but has been making its way into topically applied products. For Jen, though, more research is needed. “I haven’t seen much evidence to show hydrolysation would confer additional benefits to collagen’s moisturising ones,” she says. As for vegetarian or vegan collagen, nature makes no such thing, since true collagen is produced only by animal organisms. Plant-based ‘collagen’ is engineered in biotech laboratories from plant-derived amino acids, peptides and protein fibres. Whether these perform better than animal collagen, says Jen, would also require objective clinical studies.
BUILD YOUR OWN Another way to rev up collagen production is to supply skin with lab-engineered peptides and amino acids that have been specifically created to reach the deeper dermal layers and collaborate to improve cell regeneration. It’s an established strategy in wrinkle-fighting skincare, whether it has the word ‘collagen’ in its name or not. 86
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There are at least 16 types of collagen found throughout your body, providing structure and support.
SUPPORTING ACTS Probably the most reliable ingredients of all for plumper-looking skin are those long noted for either kick-starting collagen production, preventing its degradation or protecting cells so they can devote their energy to creating fresh ones. Retinoids (vitamin A derivatives) are proven collagen boosters, while the botanical ingredient bakuchiol is increasingly prized for its retinol-like cell-regenerating effects. Vitamin C helps shield cells from environmental damage and also spawn new ones, while algae extracts help support collagen renewal in many ways, including suppressing collagen-degrading enzymes.
PHOTOGRAPHY: GETTY IMAGES
What about supplements? If diet is key to collagen-plumped skin, what about swallowing the stuff? Both Jennifer Aniston and Khloé Kardashian recently put their names to ranges of collagen peptide powders to be added to smoothies, sprinkled over food and even stirred into coffee. The theory is that the sudden influx of collagen peptides tricks the body into believing that tissue damage has occurred and new collagen needs generating fast. But for this process to happen, the peptides have to pass through the stomach without being broken down by stomach acid into their composite amino acids, a process deemed by some to be virtually impossible. Even if collagen peptides did make it into the bloodstream in one piece, there’s no guarantee they will precision-target the skin, says nutritionist and author Ian Marber. He believes we would do just as well with other sources of ingestible amino acids (such as bone broth, protein shakes or jelly made with gelatin). Again, they won’t necessarily favour the skin over any other tissues that the body needs to repair, but they will be “just as effective” at doing that as the collagen peptides and “probably at a more reasonable price”.
A SHORT CUT But there are ways, some insist, to get collagen peptides through the stomach in one piece. Hence, supplements that come in special ‘enteric’ capsules: acid-proof vessels that have been shown to make it safely through the sea of digestive juices. Another strategy is to ramp up the hydrolysed collagen content in your supplement; the thinking being that if you flood the system with peptides, enough will survive to reach the bloodstream.
THE SKIN-PLUMPING TAKEAWAY Whether you go topical or ingestible, the thing to remember is this: it takes a village to truly create more collagen in the skin. Whatever collagen-boosting product you choose, our advice is to make sure it doesn’t base its promises on the presence of collagen alone. Ingeborg van Lotringen is the author of Great Skin: Secrets The Beauty Industry Doesn’t Tell You (Gibson Square, $29.99) OCTOBER/NOVEMBER 2021 PREVENTION
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ILLUSTRATION: GETTY IMAGES
u r o e y a n ll a
y
C
IMPROVE YOUR MEMORY
BOOST YOUR BRAIN
?
Forgetting birthdays, people’s names or your passwords? Here’s what the latest research says about making your synapses snappier and your neural connections stronger. BY LYNYA FLOYD
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or anyone who’s had to search their mind for a name or a detail (that’s all of us!), it may be a surprise to hear that, according to brain health experts, memory isn’t everything. So why is it the first or only thing you worry about? “People don’t really care about performing better on some mental test,” says psychiatrist and behavioural health physician Dr Gary Small, author of The Memory Bible. “They want to remember their grocery list. When they see someone they know, they want to remember that person’s name so they don’t have to say, ‘Hi, um, how are you?’ and can instead say, ‘Hi, Jenny, how are you doing?’” But memory is much more complicated than plucking a name from your brain or knowing you’re running low on milk. Recalling a friend’s name, for example, is also tied to your brain’s processing speed, your ability to focus and a host of other factors you can improve. But you’ll have to
put in some effort. “In general, people have unrealistic expectations around memory,” says neuropsychologist Dr Sherrie All, author of The Neuroscience of Memory. And, as she points out, it’s not all about age: “People over 40 forget that they forgot things when they were in their 20s, too.” A fair amount of misinformation is out there that can make you feel bad about your brain. For instance, your brain doesn’t stop growing as soon as you graduate high school or university. A reassuring scientific concept called neuroplasticity means your brain has the ability to modify its structure and function throughout your life. New cells can be produced in your brain even when you’re considered to be in old age. This means that if you’re wishing you could make your brain stronger, you absolutely can. “You can’t boost your IQ, but with brain training, you can improve your concentration, expand your working memory and more,” explains Dr All. E OCTOBER/NOVEMBER 2021 PREVENTION
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IMPROVE YOUR MEMORY
1
MOVE YOUR BODY
The science of boosting memory The same strategies that are used to rehabilitate people who have had a stroke or a brain injury can work for the rest of us as well. These include work-arounds that help you complete tasks, the way a crutch might help you walk if you had a broken leg. Think of that song you sang to memorise your multiplication tables, or when you recited the phrase ‘every good boy deserves fruit’ so you’d remember the notes EGBDF on a music staff. Methods also include simple habits such as always putting your car keys on a hook by the door or, when meeting a new person, repeating their name regularly to solidify the memory. These compensatory strategies make up the majority of what you can do to build up your brain. But there’s also a small number of brain-rehab strategies that are restorative, meaning they’re actually repairing or improving brain function. Think about, for example, how a person who’s had a stroke may have to re-learn to walk or speak. “And there are other brain 90
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health behaviours you can adopt, such as getting enough sleep and eating well, to focus your memory, improve your recall and comprehension and more,” says Dr All. What should you expect when you’re looking to make brain gains? “What’s realistic depends on what people are willing to do,” says Dr Small. Brain training, also called cognitive training, isn’t all fun and games (although, admittedly, some of it is!). To some degree, as with diet and exercise, you get out of it what you put into it. Of course, it’s important to note that what happens in a lab doesn’t always translate to the outside world. (You’re probably not able to spend three months on a meditation retreat, for example.) Regardless, experts told us that the five main strategies we outline here are worth your time and energy, and have been shown to improve the way people process, focus on, store and recall information. See how many mind-modifying habits you can regularly work into your life.
There’s no debate: Working out does the body and brain good. “We have really strong evidence that exercise can help you grow more brain cells, increase the number of connections and pathways in your brain and create more nerve growth factors – they’re like fertiliser for your brain cells,” says Dr All. While there’s no one specific type of workout that’s said to be best, studies have looked at the brain-building benefits of everything from riding a bike to doing yoga. One study showed that high-intensity interval training in adults resulted in an increase of up to 30 per cent in memory performance. The research focused on high-interference memory, which helps you do things like distinguish one car from another that’s the same make and model. In a US scientific review, MRI images were used to demonstrate one benefit of yoga: Regular yoga practice brought about increased volume in the hippocampus (a part of the brain involved in memory) and a larger prefrontal cortex (which is essential to planning). Bottom line: Pick a fitness path you enjoy – and stay on it.
Snooze for a better brain
Getting a full, uninterrupted seven to eight hours of sleep per night can help your brain. Research shows that the effects of a lost night of sleep are similar to that of being drunk. During sleep, your body goes through a brain-care cycle. “Deep sleep happens early in the night and allows your brain to flush out toxins, including Alzheimer’s-causing beta-amyloid plaques,” explains Dr All. “REM sleep happens between hours four and eight and consolidates long-term memories into really long-term memories. If you’re awake for more than 30 minutes during the night, you may not get all the REM you need.” Having trouble getting a solid night’s rest? Dr All recommends talking to your GP about making modifications to your diet and lifestyle to help you get the zzzs your brain needs. E
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CHALLENGE YOURSELF TO LEARN NEW THINGS
You may have heard this and thought it meant you had to learn to play the guitar or take up Mandarin. Sure, those things would definitely sharpen your brain (learning a new language boosts the part of the brain tied to memory and attention, for example), but you might give up by the third lesson if you’re overwhelmed. “The idea is to train your brain, not strain your brain,” says Dr Small. “Each of us needs to find that entry point so the new activities we choose are engaging and we’re motivated to do better at them.” That might mean bringing variety into your favourite activity by, say, switching out your daily crossword for a sudoku puzzle a few days a week. Or, if you like painting, trying a freehand drawing class. You’re easing yourself into something new by building on something you enjoy. Experts say that introducing a challenge helps your brain create new pathways instead of repeatedly activating the old ones. “If you’re committed to working on any kind of mental task, you’ll get better and faster at it over time,” says Dr Small. “We all have the capacity to improve. It’s just a matter of practice.” OCTOBER/NOVEMBER 2021 PREVENTION
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Fast fact People who participate in mind-challenging activities are 63 per cent less likely to develop dementia, according to a US study.
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DO SOMETHING MEDITATIVE AND MINDFUL
You’ll never remember the name of the person you just met or the five things your partner asked you to buy at the supermarket if you can’t focus on those things. Thankfully, a 2400-year-old practice can help sharpen your attention in less time than you probably spend looking for something you’ve misplaced. Yes, research has shown that even brief bouts of mindfulness meditation can have instant benefits. In one study, novices to the practice spent 10 minutes listening to an audio-guided mindfulness meditation and saw an immediate increase in their attention, accuracy and reaction times in a task performed afterwards, compared with a control group. Another long-term study looked at the impact of a three-month meditation retreat on a group of
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60 experienced practitioners. Few of us have that kind of time, but, interestingly, some of the gains in attention the participants achieved immediately after the retreat stayed with them seven years later, though they had reduced their practice to about an hour a day. Focus is a good place to, well, focus your brain-building desires. Attention, it seems, is the function that people are most able to improve. “Meditation is a good strategy for strengthening your brain – even if you’re just focusing on your breath during those minutes,” says Dr All. Why so? Because when people meditate, not only does their memory and focus get better, but their fear detector, the amygdala, likely shrinks, too. That last part is key, because you can’t focus as well when you’re in a state of panic or stress.“Cortisol is toxic to brain cells,” notes Dr All.“You can’t get rid of all your anxiety, but you can let meditation help you get out of fight-or-flight mode.”
IMPROVE YOUR MEMORY
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GET MORE SOCIAL
“Once we’ve moved beyond the financial and physical impact of the pandemic, the longestlasting negative consequence will be its mental health impact,” says neuroscientist Dr Adam Gazzaley. “The data is quite convincing that isolation can impact not only how long you live but also how well you live.” Socialising is very good for your brain because it’s another way to learn new things. “When you’re having conversations with other people, you’re working your brain,” says Dr Small. Just 10 minutes of conversation can increase working memory and the ability to suppress distractions, according to one study.
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PLAY GAMES
PHOTOGRAPHY: GETTY IMAGES
Brain-training games are a multibilliondollar industry that has skyrocketed in recent years, but do they work? Maybe. As it stands now, there isn’t a lot of definitive research on the benefits of commercially available brain games. However, the likelihood of them hurting you is low, and it’s possible that they’ll help, so do a little research on their claims before you download them to your device. Some good ones to try include Elevate, Lumosity and Peak – Brain Training (all are available on both iOS and Android).
It may seem overwhelming at first to adopt all of these new behaviours, but here’s one key to bringing ease to the process: Look at expanding your mind less as a chore and more as enjoyment. Whether it’s going for a bike ride, doing a crossword or finding 10 minutes to meditate and de-stress, let the brain-boosting elements of these habits be icing on your cerebral cake, because the process itself is, well, mentally good fun. OCTOBER/NOVEMBER 2021 PREVENTION
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BREAST CANCER UPDATE
Keeping abreast of
the situation Next time you grumble about having a mammogram, ponder this: The treatment options and survival rates for breast cancer have never been better. To support Breast Cancer Awareness Month in October, we share some of the exciting initiatives that may take us to zero deaths by 2030.
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hile breast cancer is the most common cancer affecting Australian women, the happy news is that, in the past few decades, survival rates have increased from 76 per cent to 91 per cent. Research has seen huge improvements in how experts detect, prevent and treat the disease and can improve the quality of life for survivors. We now know, for example, that regular exercise can help prevent cancer and counter the side effects of chemotherapy; genomic research has pinpointed the BRCA gene mutations that increase the risk of developing the disease, so women can make proactive choices and prevent its onset; and scientists are currently working on new drugs and therapies to see what works best for different types of breast cancer. See over the following pages for all the exciting new developments. E 94
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Did you know?
WORDS: PENNY CARROLL AND KATE ROCKWOOD. PHOTOGRAPHY: GETTY IMAGES
One in seven women will be diagnosed with breast cancer in their lifetime.
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BREAST CANCER UPDATE
Upgrade your diet now Oily fish, such as salmon and sardines, may be a key weapon in the fight against breast cancer. French researchers have found that the most aggressive tumour cells – the ones responsible for spreading cancer – use fatty acids for fuel, in a process called acidosis. They also found that these cells behave in completely different ways depending on their fat source. When these cells gorge on high amounts of the omega-3 fatty acid docosahexaenoic (DHA), found mainly in fish, they’re unable to store it properly and end up poisoning themselves. The study used 3D tumour cells to model the process, but a follow-up study in mice showed that those on a DHA-enriched diet had significantly slower tumour development than mice on a conventional diet. It’s recommended that Australians eat 250–500mg of omega-3 fatty acids a day, but research suggests people consume much lower amounts. Adding a few serves of oily fish to your menu each week is a simple way to hit the spot – and potentially lower your cancer risk.
NEW NUKE FOR AGGRESSIVE RISK This year, an important breakthrough came from the OlympiA clinical trial, an international study conducted here in Australia by Breast Cancer Trials, which showed that a drug called olaparib (sold under the brand name Lynparza) taken by women with early stage breast cancer can reduce the risk of cancer spreading or returning by 42 per cent for those who carry the BRCA1 or BRCA2 gene. About five per cent of all breast cancer patients have the BRCA1 and BRCA2 gene mutations, which equates to about 1000 women diagnosed with breast cancer in Australia each year. It’s exciting stuff – especially given the two genes can lead to particularly aggressive forms of breast cancer. “Early stage breast cancer can often (but not always) be cured by surgery and possibly chemotherapy, hormone-blocking tablets and radiotherapy,” says medical oncologist and Breast Cancer Trials medical advisor Dr Nick Zdenkowski. “Despite this, some patients still experience recurrence and then die of their cancer. This medication reduces the number of women who experience a life-threatening recurrence.” The drug is already being used to treat people with advanced ovarian cancer and primary fallopian-tube and peritoneal cancers. The next step is for olaparib to be funded through the Pharmaceutical Benefits Scheme to make it affordable for breast cancer patients. Another ripple effect of the study? It’s likely to increase rates of genetic testing in women with newly diagnosed breast cancer, which will also help to identify relatives who carry the BRCA genes. So, it’s a major win for cancer prevention, too. 96
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BREAST CANCER MYTHS
USE THESE FACTS TO STAY HEALTHY
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NO LUMP MEANS NO CANCER
Mythbuster: Many women don’t have a lump when
their cancer is found on a mammogram, says breast health specialist Dr Dawn Mussallem. Still, it’s important to keep an eye (or hand) out for any change in your breasts and tell your doctor right away. Signs of cancer can include thickening or swelling of the breast, redness or flakiness around the nipple, puckering of the skin, inverting of the nipple, discharge, breast pain and a change in size or shape. If you do find a lump, don’t panic – the majority of lumps are benign, she says. Just get tested to make sure.
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IF YOU DON’T HAVE A FAMILY HISTORY, YOU DON’T HAVE TO WORRY
Mythbuster: About 85 per cent of women who get
breast cancer have no close relative with a history of the disease, which is why it’s important to watch for signs and get regular mammograms. The two biggest risk factors are being born a woman and getting older. Others include dense breast tissue and high BMI. Still, a family history does matter. Your risk nearly doubles if you have a first-degree relative (mother, sister, daughter) who has had it. If you’re at higher risk, talk to your doc about preventative measures such as medication, surgery and early screenings.
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THERE’S LITTLE YOU CAN DO EXCEPT GET SCREENED AND WATCH FOR THE SIGNS
PHOTOGRAPHY: GETTY IMAGES
Mythbuster: Your weight, how often you exercise, whether you drink or smoke, and the hormones you take, all play a role in your breast cancer risk, Dr Mussallem says. Maintaining a healthy weight is very important, as obesity makes postmenopausal breast cancer risk 1.5 to two times higher. Research suggests that getting sweaty regularly can lower breast cancer risk by 10 to 20 per cent for all women – including those at very high risk. Also, watch how much alcohol you drink. Women who have two or three drinks a day have 20 per cent higher odds of breast cancer, but “any amount of alcohol increases breast cancer risk, and the more you drink, the higher your risk,” Dr Mussallem says. It’s a good idea to go easy, whatever your family history. E OCTOBER/NOVEMBER 2021 PREVENTION
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“Surfing helped me beat breast cancer” Gone are the days when cancer patients were instructed to lie down and rest. Research shows exercise can help lessen the side effects of meds, reduce the risk of cancer recurrence and even improve the efficacy of therapies. Lucy Brown, 41, a holiday home manager from Margaret River, WA, says surfing was her lifeline during her breast cancer treatment. “I was breastfeeding my 14-month-old son, Kai, when I found a lump. My doctor thought it was a blocked milk duct, but it turned out to be a bit more sinister, and I was diagnosed with stage 2 invasive breast cancer. I started treatment very quickly – I had two surgeries, eight cycles of chemotherapy and 30 rounds of radiotherapy. The message from all the medical professionals was really clear: it was to keep moving. So that’s exactly what I did. I did Pilates every day and I used the cross-trainer twice a week. But surfing was the main thing I did – I was back out in the ocean four weeks post-surgery. It’s really good cardiovascular exercise and so much fun! The sea is my happy place. There are no distractions, like phones or internet. You can just be present and focus on catching the next wave. Surfing definitely helped me forget about the rigours of treatment. On chemotherapy
As part of her breast cancer treatment, Lucy has been keeping her body moving by indulging in her love of surfing.
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days, because I have a horrible phobia of needles, I could zone out while the nurses were putting the cannula in and just think about all the waves I’d caught that morning. And I surfed every day throughout radiotherapy. The nurses recommended salt compresses to reduce inflammation and relieve the burns, and I think the ocean had the same healing effect, because I had a really mild skin reaction. You’ve got to listen to your body, I believe, so on days when I had low energy after chemo, I surfed smaller waves and had shorter sessions, but I’d still get out there and it was so invigorating. I’m now on tamoxifen hormone therapy and that’s taken a bit of adjusting to – the side effects include mood swings, hot flushes and weight gain. But I think physical activity has really helped manage that. Long term, I’m aiming to keep up the exercise and stay fit for life.”
Let 's talk
ABOUT SEX From body image issues to decreased libido, menopause to fertility challenges, breast cancer can have an enormous impact on your sex life – but it’s a topic that doesn’t get a lot of air time. Breast Cancer Trials is bringing the discussion out of the shadows with a free virtual Q&A session with some of the country’s top experts. To be part of the Let’s Talk About Sex online event on September 30, register at breastcancertrials.org.au
HOW TO REDUCE YOUR RISK
WHAT ELSE IS NEW? Important developments in breast cancer research are emerging every day. Here’s what’s on our radar at the moment.
about which patients this type of treatment is most likely to benefit, and Breast Cancer Trials is conducting research to help move this class of drugs into the clinic,” he explains.
NEW-WAVE THERAPIES: Killing cancer
HORMONE THERAPY: Not all breast
with engineered viruses is a thing. It sounds a bit sci-fi, but it could soon be the norm. Japan has recently given the green light to a new drug for brain tumours that uses a genetically modified herpes virus to selectively seek out and destroy cancer cells. This kind of treatment, known as oncolytic virus therapy, is already in use for skin cancer and could be applied to many other types of cancer, including breast cancer.
cancers are the same, so understanding which drugs work best for certain types and stages of breast cancer is vital. Experimental research from the University of Adelaide and Sydney’s Garvan Institute has found that treatments that stimulate androgen receptors may be more effective than the current standard care for oestrogen-driven metastatic cancer. Therapies using androgens (a sex hormone found in men and women) aren’t new, but this study has discovered they have potent antitumour activity in all oestrogen-receptorpositive breast cancers and can be combined with existing treatments for more powerful results. And they don’t come with any nasty side effects. In fact, androgen therapy can build muscle and bone and improve energy and mood. Clinical trials are now in the works, offering new hope for breast cancer patients.
PHOTOGRAPHY: GETTY IMAGES
IMMUNOTHERAPY: This treatment harnesses the body’s own immune system to fight cancer and is “coming of age in breast cancer”, says Dr Zdenkowski, with trials showing improved outcomes for metastatic cancers (where cancer cells spread from the place where they first formed to another part of the body). “We need to understand more
Many Australian women at high risk of breast cancer (such as having a family history of it) are missing the opportunity to proactively avoid the disease, according to Melbourne’s Peter MacCallum Cancer Centre. It’s found that drugs such as tamoxifen can cut the risk of breast cancer in those with a strong family history of the disease by about 30 to 50 per cent, but about half of the women surveyed and a third of GPs were unaware this option exists. If you have a strong family history of breast or ovarian cancer, it’s worth speaking to your doctor or using the online tool iPrevent (petermac.org/ iprevent) to learn more about preventative treatments.
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IDLE ESCAPES
Easy rider Unwind, unfrazzle and unpack into a slow, relaxing break. BY UTE JUNKER
Whether you’re in the plunge pool (top) or kicking back (opposite), luxury villa Mayan Farm, in Queensland’s Noosa Hinterland, offers scenic views from every corner.
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PHOTOGRAPHY: TOURISM AND EVENTS QUEENSLAND
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e know we’re not the only ones already dreaming of the summer holidays, anticipating that moment when we can shake off the (draining) year that was and recharge. To really make the most of that end-of-2021 escape, we suggest taking the slow road – choosing a destination where you can settle into a more leisurely rhythm and really unwind. A place where you can stop doing and just focus on being; a place where you can let nature work its magic. Where might that be, you ask? We’ve found three great getaways that do just that. Plan your summer trip now so you can look forward to ending a difficult year on a high. E
IDLE ESCAPES
Clockwise from top left: Tuck into some local produce at Black Ant Gourmet in Kin Kin; enjoy coffee made from fresh spring water at Poets Cafe; take a scenic drive through the rolling hills of Cootharaba in the Noosa Hinterland; and then have a dip in one of the region’s many swimming holes.
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Walk on sunshine
PHOTOGRAPHY: TOURISM AND EVENTS QUEENSLAND
Hike up to the top of Mt Ngungun (pronounced ‘noo noo’) for incredible views over the hinterland.
SUNSHINE COAST HINTERLAND, QUEENSLAND Often it’s the little things that count. Starting the morning with a perfectly made cup of coffee. Finding that special something while browsing at the local market or the racks at a well-stocked vintage shop. Hearing a tinkling chorus of bellbirds as you meander through sun-dappled bushland. If you need a big dose of small pleasures, then head for the picturesque hinterland of Queensland’s Sunshine Coast. Everyone knows about the Sunshine Coast’s beautiful beaches, but fewer people are aware of the delights tucked away in the hinterland’s undulating hills, among them lush national parks, pretty towns and a thriving artisanal food scene. No one is in a hurry here, so take your time as you explore inviting towns such as Maleny, with its art and craft galleries, bookshops and fabulous handmade sorbet and artisan cheeses at Maleny Food Co. Take a stroll through the magnificent Maleny Botanic Gardens, taking in its cascading waterfalls and Oriental-style lakes, or wander the trails that wind through the subtropical rainforest of the Mary Cairncross Scenic Reserve.
Other highlights include Montville, home to Montville Coffee, Queensland’s first certified Fairtrade and organic roaster, and the charming, European-style Poets Cafe, which uses water from a natural spring on site. Then there’s the village of Nambour (famous for its Big Pineapple), where you can digest the murals and sculptures along the two-kilometre-long public art trail or go browsing in one of the town’s renowned vintage shops. Drink in sweeping views on the trails that criss-cross the area’s many verdant stretches of bushland. Stroll past palm groves and scribbly gum forest, where wompoo fruit doves call from the treetops in Maleny National Park, or feel small beside the 120-metre drop of the Mapleton Falls. For more wildlife, head to Amamoor State Forest for superb birdwatching, or to the Obi Obi Boardwalk at Maleny to see turtles, bright azure kingfishers and water dragons. If you come at dusk or dawn, you might even spy a platypus. Find out more: You can fly direct to Noosa or drive up from Brisbane, a two-hour trip. The area’s top accommodation choices include the chic villas at Glass on Glasshouse and the sustainable lodgings at Mayan Farm, made of rammed earth and recycled timbers. For more itinerary ideas, see visitsunshinecoasthinterland.com.au E OCTOBER/NOVEMBER 2021 PREVENTION
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HUON VALLEY, TASMANIA If you want to shift your perspective – literally – the Tahune Airwalk is waiting. There are plenty of ways to experience the lush forests of the Huon Valley, but none quite like this walkway suspended 30 metres above the forest floor, giving you a bird’s-eye view of this ancient landscape. If you’re not fond of heights, you can mix it up by heading underground to explore the wonderland that is Hastings Caves. Tucked away 50 metres below the earth’s surface, this vast space is filled with splendid dolomite formations including stalactites, stalagmites, columns and shawls. A dip in the nearby thermal springs is a perfect way to round out the visit. When you visit the Huon Valley, it pays to expect the unexpected. With its northern edge sitting just 30 minutes from Hobart, you can follow the slow-flowing Huon River through scenic farmland and ancient wilderness all the way down to the southernmost edge of Australia. The photogenic towns dotted on either side of the river offer plenty of distractions along the way. In Geeveston, spend some time browsing the studios and galleries – don’t miss Mikkris House, where woodturner Ross Patson-Gill crafts bowls, vases and more from aromatic timbers including sassafras, willow and oak – before taking a stroll to discover the life-sized wooden statues of local characters 104
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sprinkled around town. Grab a coffee at the charming Old Bank cafe before moving on to Willie Smith’s Apple Shed for a lunch that showcases the best local produce. Food lovers should follow their nose to the Farmhouse Kitchen near Huonville, where the delightful Giuliana passes on the secrets of Italian home cooking, or to the quaint hamlet of Cygnet, where homewares shops line the main street and the woodfired oven in the Red Velvet Lounge turns out flavour-packed dishes such as braised lamb belly as well as crispy pizzas. Allow plenty of time for outdoor adventures, too. Steer a kayak down the tannin-stained Lune River or take a hike through the Hartz Mountains National Park, a rugged landscape carved out by ancient glaciers. There are a bunch of challenging routes, including the Hartz Peak track, but also easy trails with stellar views, including the walk to Arve Falls. For a truly memorable experience, head south until you reach the end of the road. That’s where you’ll find the start of the 16-kilometre South Cape Bay Track, which leads you all the way to the southern-most point in Australia, passing through eucalypt forest, marshlands and fern-filled valleys along the way. Find out more: A number of airlines fly direct to Hobart. Wake up amid the trees at Huon Valley Glamping, or choose one of the private villas available through Essentially Tas Accommodation (essentiallytas.com). For itinerary ideas, see the Southern Edge itinerary at discovertasmania.com.au E
Dig into delish Italian fare at the Farmhouse Kitchen. Top: A breathtaking vista awaits on the Tahune Airwalk, set upon the tree canopies of the Tahune Forest Reserve.
PHOTOGRAPHY: TOURISM TASMANIA/KATHRYN LEAHY (TOP)/GENEVIEVE WHITE (BOTTOM)
Cherish nature
PHOTOGRAPHY: (CLOCKWISE FROM TOP) TOURISM TASMANIA/MICHAEL WALTERS, NICK OSBORNE (X2)
Explore the Hartz Mountains National Park for an insight into Tasmania’s remote and rugged southwest wilderness. Below, from left: Experience the region’s best tasting apples with a cider at Willie Smith’s Apple Shed; track through the Huon landscape on the Huon Trail for hidden gems.
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IDLE ESCAPES Left: Step into rock pool paradise at the famed Blue Pool in Bermagui. Bottom: Chow down on fresh Sydney rock oysters at the Tathra Hotel.
What to pack 1
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MERIMBULA, NEW SOUTH WALES Is there anything better than waking up in the morning knowing your most pressing appointment of the day is down at the beach? Well, perhaps just one thing – and that’s knowing that you have a whole range of them waiting to welcome you. Even in a country as blessed with coastal getaways as Australia, the Sapphire Coast town of Merimbula is something special. It isn’t just the town’s five-kilometre-long sandy beach that sets it apart; it’s the fact that there are so many other beaches to choose from in all directions. Whether you feel like swimming or bodysurfing, snorkelling or just taking a long walk, the perfect spot is never too far away. Take Tathra Beach, where wallabies and kangaroos graze in the early morning and late afternoon, or nearby Kianinny Bay, where you may spy stingrays as you snorkel through gin-clear waters. Dive into one of the swim spots around Bega, such as Cuttagee Beach and Lake, or the Blue Pool in Bermagui. Or head to Pambula, where you can pick between Severs Beach, set in the national park, and the tranquil Barmouth Beach at the river mouth, beloved by beach fishers, who catch salmon and tailor for supper in the surf, or fish for bream in the river waters. Of course, there’s more to do around here than just get wet. You might hire a kayak and explore its bays and rugged headlands, or hire a mountain bike to tackle the 55 kilometres 106
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6 1 HYDRATE with a reusable ceramic
water bottle. $49.95, frankgreen.com.au
2 LOOK your best in a flattering swimsuit. $60, asos.com.au 3 PROTECT your peepers with quality sunnies. Guess sunglasses (GU 7782), $125, visiondirect.com.au 4 COVER up with a SPF50+ sunscreen. Aspect Sun, $59, adorebeauty.com.au 5 PACK it all in with this jute tote. $59.95, swiish.com 6 UPGRADE your slip-ons with comfort. Lily slides, $149, countryroad.com.au
PHOTOGRAPHY: DESTINATION NSW
Dip into paradise
of trails near Tathra, or put your best foot forward on a hike through one of the area’s national parks. Among the loveliest is Mimosa Rocks National Park, home to giant tree ferns, soaring spotted gums and delicate hyacinth orchids, as well as black cockatoos and king parrots that dart amid the treetops. The local food scene is also surprisingly sophisticated. At Pambula, the Wild Ryes Baking Co turns out superb breads and pastries, while well-crafted three-course dinners are served down the road at Banksia, housed in a restored former bank. The area’s best taste sensation, however, is its creamy, briny Sydney rock oysters. This is one of Australia’s best oyster regions, so take an oyster farm tour to learn more about these amazing molluscs, or simply tuck into a dozen (or two) at one of the local restaurants. Find out more: Qantas and Rex Airlines both fly to Merimbula. For a back-to-nature feel, try the gorgeous glamping tents at Tanja Lagoon Camp, each one kitted out with a queen bed, ensuite and deck. Prefer a seaside setting? Coast Resort Merimbula’s apartments sit just back from the beach. For more ideas, see visitnsw.com
PHOTOGRAPHY: DAVEY ROGERS
Traverse the Bundian Way ancient pathway in Eden and you might just stumble upon a magnificent spot, such as Cocora Beach.
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food NUTRITIOUS & DELICIOUS
Healthy eating made easy
Curried chicken with golden crispy rice (page 118)
On the menu this month ...
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Wholegrain breakfasts that’ll keep you (and your insides) feeling fine.
Easy dinners from former Donna Hay recipe creator Lucy Tweed.
Your gut health will get a boost with these spicy, flavoursome meals. OCTOBER/NOVEMBER 2021 PREVENTION
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FIBRE-RICH BREAKFASTS
Grain maker Packed with high-fibre wholegrains for a happy, healthy tummy, these delicious riffs on breakfast will keep you (and your insides) smiling all day. GOLDEN BLACKBERRY
APPLE PIE
SERVES 2 HANDS-ON TIME 5 MINUTES
SERVES 2 HANDS-ON TIME 5 MINUTES
1½ cups reduced-fat natural yoghurt ¼ teaspoon ground turmeric, plus extra to sprinkle ½ teaspoon ground cinnamon, plus extra to sprinkle ½ teaspoon vanilla extract ⅔ cup puffed rice ¾ cup blackberries, fresh or frozen 1 tablespoon unhulled tahini
1½ cups reduced-fat natural yoghurt 1 teaspoon ground cinnamon pinch of freshly grated nutmeg 1 teaspoon vanilla extract ⅔ cup quick oats 1 small red apple, cored and thinly sliced 3 teaspoons almond butter 2 teaspoons shredded coconut
1. Mix together the yoghurt, turmeric, cinnamon and vanilla in a large bowl. 2. Divide between two bowls and top with puffed rice, blackberries, extra turmeric and cinnamon and a dollop of tahini. Serve. Recipes extracted from The CSIRO Gut Care Guide by Dr Michael Conlon, Dr Pennie Taylor, Dr Cuong D Tran and Megan Rebuli (Macmillan Australia, $39.99). Photography by Rob Palmer. 112
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1. In a large bowl, mix the yoghurt with the cinnamon, nutmeg and vanilla. 2. Divide between two serving bowls. Top with the oats, apple, almond butter and coconut. Stir to combine and serve.
TIPS: You can also use fresh or frozen blueberries. To prep the night before, layer everything except the puffed rice in a jar. Top with the puffed rice just before serving.
TIPS: If you don’t have almond butter, use peanut butter (which is also high in heart-healthy monounsaturated fat) instead. For a portable breakfast, simply layer all the ingredients in a jar.
NUTRITION (per serve) 1068kJ/256cal. Protein 21.5g. Carbs 23.4g. Sat fat 0.9g. Fibre 6.9g. Sugars 11.9g. Sodium 94mg
NUTRITION (per serve) 1227kJ/294cal. Protein 22.3g. Carbs 34.6g. Sat fat 1.7g. Fibre 6.7g. Sugars 15.8g. Sodium 88mg
Whole armour A diet rich in wholegrains has been shown to cut the risk of heart disease, type 2 diabetes and bowel cancer.
PEANUT BUTTER JELLY SERVES 2 HANDS-ON TIME 5 MINUTES, PLUS 30 MINUTES STANDING TIME
1½ cups reduced-fat natural yoghurt 2 teaspoons chia seeds ⅔ cup quinoa flakes 3 teaspoons crunchy peanut butter (no added sugar or salt) 250g raspberries, lightly mashed (or use frozen berries, thawed) 1. Combine the yoghurt, chia seeds, quinoa flakes and ⅔ cup water in a large bowl. Set aside for 20–30 minutes to allow the chia seeds to absorb the liquid. 2. Divide the yoghurt mixture between two serving bowls and top with a dollop of peanut butter and the raspberries TIP: Prep this the night before by placing all the ingredients in a jar – the chia seeds will absorb the liquid and you’ll have a delicious breakfast for the morning. NUTRITION (per serve) 1818kJ/435cal. Protein 28.2g. Carbs 49.3g. Sat fat 1.3g. Fibre 12.7g. Sugars 14.7g. Sodium 91mg
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FLEXIBLE DINNERS
Starry nights Whether it’s a hectic Monday night or a flexy Saturday, these hero meals from former Donna Hay recipe creator and stylist Lucy Tweed will take the pressure off dinnertime. CAULI TACOS SERVES 8–10 HANDS-ON TIME 20 MINUTES COOK TIME 50 MINUTES
300g cornflour 1½ cups soda water 1 tablespoon ground turmeric 2 teaspoons garlic powder 2 teaspoons ground cardamom 1 teaspoon smoked paprika rice bran oil, for deep-frying 1 whole cauliflower, cut into small florets 20 mini soft tacos 200g mozzarella, sliced into 20 thin rounds Spicy goddess mix Flesh from 2 avocados baby fist of coriander leaves, chopped 1–2 tablespoons jalapeno chillies, chopped (depending on how much heat you like) 1 tablespoon olive oil 1 teaspoon sea salt 2 spring onions, chopped Salsa 250g cherry tomatoes, halved ½ red onion, chopped 1 teaspoon sea salt 1 teaspoon sugar 1 teaspoon cumin seeds 1 tablespoon olive oil Cabbage salad 3 tablespoons lime juice ½ teaspoon ground cumin ¼ red cabbage, shredded 1 teaspoon sea salt
1. Preheat oven to 200°C. Start with the salsa. Combine all the ingredients in a roasting tin lined with baking paper and pop in the oven for 15 minutes. Set aside and allow to cool, and then scoop all the deliciousness into a bowl. Meanwhile, blend the spicy goddess avocado mix (this will make about 1½ cups). 2. In a separate bowl, whisk together the cornflour, soda water, turmeric, garlic powder, cardamom and smoked paprika until it forms a smooth slurry. Pour 1 centimetre of the rice bran oil into a deep frying pan and heat over medium heat. Test the heat with a drip of batter. When it bubbles, you’re ready. 3. Dunk batches of the cauliflower into the batter, allowing the excess to drip off, and then, using tongs, place them in the hot oil. Work in batches so you don’t overcrowd the pan. Fry the cauliflower until golden on each side (about 4 minutes each batch) and place on a wire rack to drain. Once it’s all cooked, combine the cabbage salad ingredients and let them relax for a bit. 4. To heat the tacos in cheesy batches, place them on a tray in a single layer with a slice of mozzarella. Then put the tray in the oven until the cheese is oozing. 5. Serve the tacos hot, like pancakes, on constant rotation from oven to mouth, with the cauliflower, spicy goddess, salsa and cabbage salad. NUTRITION (per serve) 2056kJ/492cal. Protein 12.6g. Carbs 57.6g. Sat fat 7.2g. Fibre 4.8g. Sugars 4.1g. Sodium 643mg E
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FLEXIBLE DINNERS
HOT GREEK SALAD-ISH SERVES 4 HANDS-ON TIME 25 MINUTES COOK TIME 25 MINUTES
1 red onion, finely chopped 1 cup grated zucchini 3 tablespoons olive oil 6 garlic cloves, finely chopped baby fist of chopped flat-leaf parsley ½ cup frozen kale ½ teaspoon sea salt 50g butter 1 cup short-grain white rice 2 cups chicken stock 60g taleggio cheese, sliced (or any other soft, oozy cheese, such as mozzarella or brie) 2 garlic cloves, extra, sliced 400g tin cherry tomatoes 1 Lebanese cucumber, roughly chopped 3 tablespoons kalamata olives 3 tablespoons chopped dill and mint (combined) 1 tablespoon white wine vinegar
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1. Preheat oven to 200°C. In an ovenproof pan, fry the onion and zucchini in 1 tbs of oil over medium heat for 5 minutes, or until soft but not coloured. 2. Add the garlic, parsley and kale and sauté for another 5 minutes, or until combined and fragrant. Season to taste with salt. 3. Add butter and rice, and stir until the rice is fully coated and the butter has melted. Pour in the stock and stir. Put the pan in the oven for 20 minutes. Place the taleggio on top and bake for another 5 minutes. 4. Meanwhile, heat another tablespoon of oil in a frying pan over medium-high heat and fry the extra garlic for 2 minutes. Add the cherry toms and cook for another 3 minutes. This is called a passata party. 5. Toss together the cucumber, olives, dill, mint, vinegar and remaining tablespoon of oil. Place the garlicky tomatoes and fresh salad on the baked rice. Now, just forget the rules. Scoop and slide. NUTRITION (per serve) 2009kJ/481cal. Protein 12.8g. Carbs 50.3g. Sat fat 6.3g. Fibre 5.5g. Sugars 8.1g. Sodium 539mg
BROCCOLI & CHEESE PIE SERVES 8 HANDS-ON TIME 20 MINUTES COOK TIME 40 MINUTES
1 head of broccoli, florets chopped 1 onion, finely chopped 2 tablespoons olive oil zest of 1 lemon 3 tablespoons chopped chives ½ cup finely grated parmesan 445g good-quality shortcrust pastry 4 cups loosely packed basil leaves 250g frozen spinach, thawed and squeezed 1 cup oregano leaves 500g fresh ricotta, crumbled 5 eggs, lightly beaten (reserve 1 tsp for the egg wash) sea salt and freshly ground black pepper 1. Preheat oven to 180°C. Sauté the broccoli and onion in the oil over medium heat for 10 minutes and then remove from the heat. Grate the zest of the lemon over the broccoli mix as it cools.
2. Fold and knead the chives and parmesan into the pastry, bring together into a ball and then wrap in plastic wrap. Set aside to rest. 3. Blitz the basil, spinach and oregano in a food processor until fine. Combine the ricotta and beaten egg (except the teaspoon you’ve remembered to keep back) in a large bowl and fold through the blitzed basil mixture. Season with salt and pepper. 4. Roll out the pastry to 40cm round and 5mm thick and place on a pizza tray. Place the broccoli mixture in the middle and top with the herby ricotta, leaving a 7cm pastry band around the edge. Fold the pastry up and over the filling as much as you can, pinching and pleating it to seal. 5. Whisk together the reserved egg and 1 tablespoon of water to make an egg wash. Brush the egg wash over the pastry. Bake for 30–40 minutes, or until the edges are golden and the centre is springy to touch. Serve warm or cold. NUTRITION (per serve) 1663kJ/398cal. Protein 18.2g. Carbs 30.5g. Sat fat 7.9g. Fibre 6.1g. Sugars 3.8g. Sodium 650mg
Recipes extracted from Every. Night. Of. The. Week. by Lucy Tweed (Murdoch Books, $35). Photography by Lucy Tweed.
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SPICED-UP MEALS
Tang dynasty Take your taste buds on an exotic journey with these flavoursome, spicy meals. Best part? They’re proven to boost gut health! CURRIED CHICKEN WITH GOLDEN CRISPY RICE SERVES 4 HANDS-ON TIME 20 MINUTES COOK TIME 35 MINUTES 800g chicken thigh fillets, skin and fat removed 2 tablespoons curry powder 2 teaspoons ground cumin 1 tablespoon extra virgin olive oil 2 tablespoons raw almonds, roughly chopped 300g sugar snap peas, ends trimmed 2 bunches broccolini, halved lengthways 2 cups mint leaves 2 cups flat-leaf parsley leaves 2 cups coriander leaves juice of ½ lime 2 Lebanese cucumbers, sliced into thin discs Golden crispy rice ¾ cup basmati rice ¼ teaspoon ground turmeric 5 golden shallots, thinly sliced 2 tablespoons extra virgin olive oil 1. To make the golden crispy rice, place the rice and turmeric in a saucepan, add 1½ cups water and bring to the boil. Reduce the heat and simmer, covered, for 10 minutes. Remove and set aside, leaving the lid on for the rice to steam. 118
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2. Meanwhile, place the chicken, curry powder and cumin in a large bowl and toss to coat the chicken evenly. Heat the olive oil in a large frying pan over medium-high heat, add the chicken and cook for 4–5 minutes each side or until golden brown and cooked through. Transfer to a plate and cover with foil to rest and keep warm. 3. To finish the golden crispy rice, add shallot and oil to the same pan. Cook, stirring occasionally, for 5 minutes or until softened and golden. Add the cooked rice and stir to combine, and then press down on rice with a spatula to flatten it. Cook for 6–7 minutes, without stirring, or until a golden crust forms on the bottom. Using your spatula, flip big chunks of the rice over (it’ll break apart, but try to keep some sections stuck together), and then push down into the pan for another 5 minutes until dark brown. Remove and set aside for serving. 4. Return the frying pan to medium-high heat. Add the almonds, sugar snap peas and broccolini and cook, tossing, for 3–5 minutes or until the vegies are tender. 5. Mix together the mint, parsley, coriander and lime juice in a bowl. 6. Divide the curried chicken, crispy rice and cucumber evenly among bowls, top with the vegies and dressed herbs and serve. NUTRITION (per serve) 2377kJ/569cal. Protein 49.2g. Carbs 22.6g. Sat fat 5.5g. Fibre 14.6g. Sugars 8.8g. Sodium 299mg E
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SUMAC CHICKEN WITH TAHINI YOGHURT Recipe page 123 120
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SPICED-UP MEALS
Power plant Loaded with antioxidants and phytonutrients, oregano helps improve gut health.
GREEK OREGANO CHICKEN TRAYBAKE Recipe page 123
SPICED-UP MEALS Store any leftover kitchari in an airtight container in the fridge for up to three days, or in the freezer for up to three months.
GOLDEN LENTIL KITCHARI SERVES 4 HANDS-ON TIME 15 MINUTES COOK TIME 1 HOUR 3 tablespoons extra virgin olive oil 2 onions, diced 2 large carrots, diced 1 large zucchini, diced 4 garlic cloves, minced 1 tablespoon minced ginger 1 tablespoon ground cumin 1 tablespoon ground coriander 2 teaspoons ground turmeric 2 cups moong dal (yellow mung beans), soaked for 6–8 hours, drained (see tips, below), or you can use red lentils instead ¾ cup basmati rice 1 litre salt-reduced vegetable stock ½ head cauliflower, roughly chopped 1 cup coriander leaves, to serve ½ teaspoon dried chilli flakes, to serve 1 cup reduced-fat natural yoghurt, to serve 2 tablespoons unsalted roasted almonds, to serve 1. Heat the olive oil in a large saucepan or stockpot over medium heat. Add the onion, carrot and zucchini and cook, stirring, for 15 minutes, or until the vegies are very tender. Add the garlic, ginger, cumin, coriander and turmeric and cook for another 2 minutes until fragrant. 2. Add the moong dal and rice and stir through the spiced vegetables. Add the stock and 2 cups water. Reduce the heat to medium-low and cook, stirring regularly, for 25 minutes. Keep an eye on it and add more water as needed to maintain a loose porridge-like consistency; you may need anything from 2 cups to 1 litre of water. 3. Add the cauliflower and cook for another 10 minutes, or until the cauliflower is cooked through and the moong dal and rice have broken down and are tender to the bite. 4. Divide the kitchari among four bowls. Top with coriander leaves, chilli flakes, yoghurt and almonds and serve. TIPS: Moong dal is also known as mung dal or split yellow mung beans. You can buy it in health food stores or bulk food stores, but if you can’t find it, use red lentils instead. 122
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It’s important that you soak the moong dal beforehand to reduce the cooking time and make the meal easier to digest. NUTRITION (per serve) 2690kJ/645cal. Protein 33.9g. Carbs 69.5g. Sat fat 3g. Fibre 21.2g. Sugars 17.9g. Sodium 739mg
GREEK OREGANO CHICKEN TRAYBAKE
SUMAC CHICKEN WITH TAHINI YOGHURT
SERVES 4 HANDS-ON TIME 20 MINUTES COOK TIME 1 HOUR
SERVES 4 HANDS-ON TIME 15 MINUTES COOK TIME 55 MINUTES
1.2kg bone-in chicken pieces (thighs, breast or drumsticks), skin removed 3 tablespoons oregano leaves, finely chopped finely grated zest and juice of ½ lemon 1½ tablespoons extra virgin olive oil 600g potato, peeled and cut into 3cm chunks 2 onions, thickly sliced 4 garlic cloves, skin on 300g green beans, trimmed 2 zucchini, sliced into 2cm-thick rounds 3 tomatoes, cut into wedges 80g reduced-fat feta, crumbled 2 tablespoons unsalted roasted almonds, roughly chopped
1 head cauliflower, cut into florets 2 eggplants, cut into 4cm chunks 1 large sweet potato, cut into 4cm chunks 2 red onions, cut into wedges 1½ tablespoons ground cumin 4 garlic cloves, crushed 2 tablespoons olive oil 1 tablespoon pine nuts ½ cup flat-leaf parsley leaves
Oregano sauce ½ cup oregano leaves 2 cups flat-leaf parsley leaves juice of 1 lemon 10 green olives, pitted 1 tablespoon apple cider vinegar 1 tablespoon extra virgin olive oil pinch of dried chilli flakes
Recipes extracted from The CSIRO Gut Care Guide by Dr Michael Conlon, Dr Pennie Taylor, Dr Cuong D Tran and Megan Rebuli (Macmillan, $39.99). Photography by Rob Palmer.
Sumac chicken 800g chicken breast fillets 2 tablespoons sumac 1 tablespoon ground cinnamon 1 tablespoon ground cumin juice of ½ lemon 1 teaspoon extra virgin olive oil Tahini yoghurt 1 cup reduced-fat Greek-style yoghurt 1 tablespoon unhulled tahini finely grated zest and juice of ½ lemon
1. Preheat oven to 200°C (180°C fan-forced). 2. Place the chicken in a large bowl, sprinkle over the oregano, lemon zest and juice and season with a good grinding of black pepper. Toss to coat well. 3. Heat 2 teaspoons olive oil in a large frying pan over high heat, add the chicken and sear for 3 minutes each side until golden brown. 4. Divide the chicken, potato and onion between two large baking trays and spread out in a single layer. Drizzle 1 teaspoon olive oil over each tray and scatter the garlic cloves over the top. Bake for 30 minutes. 5. Meanwhile, place green beans and zucchini in a large bowl and toss with the remaining olive oil. 6. Remove the trays from the oven, and remove the garlic cloves and set aside. Scatter over the zucchini and green beans, then bake for another 20 minutes or until the greens are wilted and cooked through. 7. Meanwhile, to make the oregano sauce, squeeze the flesh from the garlic cloves into a food processor. Add the sauce ingredients and pulse to a chunky paste. 8. Divide the baked chicken and vegetables among four plates. Serve with the tomato, feta, almonds and oregano sauce.
1. Preheat oven to 180°C (160°C fan-forced). 2. Spread the cauliflower, eggplant, sweet potato and red onion across two large baking trays. Sprinkle evenly with the cumin and crushed garlic and drizzle over the olive oil. Toss to coat well, and then place in the oven and roast for 30–40 minutes or until the vegies are tender. 3. Meanwhile, to prepare the sumac chicken, place chicken in a large bowl, add spices, lemon juice and freshly ground black pepper and massage into chicken. Heat olive oil in a large frying pan over high heat, add chicken and sear for 1–2 minutes each side or until well browned. 4. Remove the trays from the oven and nestle the seared chicken among the vegies. Sprinkle the pine nuts over the top. Return to the oven and roast for another 12–15 minutes, or until the chicken is cooked through and the pine nuts are golden. Slice the chicken. 5. To make the tahini yoghurt, mix together all the ingredients in a bowl. Add 1–2 tablespoons tepid water and mix to a drizzling consistency. 6. Divide the sumac chicken, roasted vegies and pine nuts among four plates. Drizzle the tahini yoghurt over the top, scatter over the parsley leaves and serve.
NUTRITION (per serve) 2547kJ/609cal. Protein 59.8g. Carbs 33.5g. Sat fat 5.1g. Fibre 12.5g. Sugars 13.6g. Sodium 484mg
NUTRITION (per serve) 2655kJ/635cal. Protein 64.7g. Carbs 51.5g. Sat fat 1.9g. Fibre 20.5g. Sugars 28.5g. Sodium 762mg
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Go with your gut With a 28-day jump-start program featuring more than 65 recipes, detailed shopping lists and essential advice on food sensitivities, Fiber Fueled by Dr Will Bulsiewicz (Penguin) will turbocharge your gut for lifelong health. Available at all good bookstores.
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Pets
Match fitness Keeping your pet healthy can have the same effect on you, so try these tips for wellness all around. BY LIZZ SCHUMER
Y
ou and your furry friend are good for each other in more ways than you may realise. Together, you can be healthier than you’d be separately, research has found. Simply put, “If your pet depends on you, you’re more likely to stick to a schedule,” explains nutritionist and fitness trainer Natalie Jill.
PHOTOGRAPHY: iSTOCK
GET IN SHAPE TOGETHER Most dogs need 30 to 45 minutes of daily movement. The Australian Physical Activity Guidelines recommend that adults get at least 150 minutes of moderate exercise a week, which equates to 30 minutes five times a week, so not all that different from your pet. “Start with something less strenuous, like short-range fetch or a quick walk,” says vet Dr Gary Richter. And, of course, training for Prevention’s Virtual Walk is another win-win for you and your dog! Hiking is a great way to stimulate both your minds with new sights and smells. Jill suggests doing squats while playing fetch and running after the ball with your pup to raise both your heart rates. Dogs that get proper exercise will often show fewer destructive boredom- or anxietyrelated behaviours, says Dr Richter – and studies show that it reduces stress in humans too.
SHARE HEALTHY SNACKS “The best thing you can do to keep your pet healthy is to give it optimal nutrition,” Dr Richter says. Processed, prepackaged snacks and treats often come with added sugar, salt and fat, so hit the produce aisle for treats you can share with your pet, says vet Dr Ernie Ward. Because cats maintain their weight more through their food bowl than with exercise, a healthy diet is especially important for them. Dr Ward suggests giving cats a few flakes of vacuum-packed tuna or salmon as a treat. The fish has protein and omega-3s to keep both your heart and your cat’s healthy.
DO SAME-TIME CHECK-UPS Syncing your calendars can help keep the whole household on track. “Schedule both human and pet check-ups around the same time each year so you don’t forget,” Dr Richter advises. Be sure to bring along a list of the food you feed your pet, any medication they take and any questions you have. (That goes for your annual physical, too.) “The check-up provides a general health update and identifies any new or ongoing needs,” he says. And just as you tell your doctor about changes in your own body, watch your pet’s behaviour so you can address anything new with your vet. E
Did you know? A US study found that walking with a dog increases walking speed by 28 per cent, compared with just 4 per cent when strolling with a person.
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Pets
Ear to help Whether your dog’s ears hang low or stand at attention, they need more than just the occasional scratch. All dogs can get ear infections, which are not only painful, but can also affect their hearing and sense of balance. Here’s how to keep any problems at bay. BY LIZZ SCHUMER
Dogs whose ears are long and floppy or especially hairy may be predisposed to getting more ear infections because of decreased air circulation, explains veterinarian Dr Jerry Klein. That said, any type of ear can get infected. Pets that do a lot of swimming or bathing, or have a history of ear trouble or allergies, may get them more often, says veterinarian and pet safety advocate Dr Jason Nicholas. Food allergies, in particular, can contribute to ear issues and are likely to affect both ears at once.
HOW OFTEN TO CHECK Look in your dog’s ears once a week if you can, and not just with a cursory glance. “By really examining and comparing each ear canal to the other, you can detect unusual changes,” says Dr Klein. Check to see whether the ear canals are the same colour, and be alert for musty or foul odours and any discharge or skin-texture aberrations. For dogs with floppy ears, gently lift or pull back the ear flaps to evaluate the ear canals. Always 128
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look in your pet’s ears a few days after bathing or swimming to make sure an infection isn’t brewing. Because bacteria and yeast grow best in damp environments, keep your dog’s ears clean and dry. There are lots of ear cleaners for dogs; your vet can guide you on the best choice. Never stick a cotton swab into your pet’s ear canal (or yours, for that matter), as it could become lodged there or cause damage, warns Dr Nicholas.
SIGNS OF TROUBLE A dog that has the most common type of ear infection, otitis externa, may be in pain and may shake their head excessively and scratch at their ears, head or neck. Their ears might have a foul odour, a yellow, brown or crusty discharge or thickened, inflamed skin. A middle-ear infection may also lead to a head tilt, circling or loss of balance. If you notice any of these signs, head to your vet for an evaluation. They’ll check your dog’s ears, swab for debris and evaluate it under a microscope (called ear cytology) and then treat them with appropriate medication.
AND WHAT ABOUT CATS? Cats can get ear infections, too, and both dogs and cats can get ear mites. The tiny bugs may look like white specks on dark fur and can cause ear irritation, waxy discharge and hair loss from scratching. They’re highly contagious, even between species, so see your vet as soon as you notice any of these signs.
PHOTOGRAPHY: iSTOCK
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Life lessons
Caitlin Cady, 39 After grappling with chronic illness throughout her twenties, the meditation teacher and author is now on a mission to share the transformative power of tuning in.
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I LOVE MOVEMENT. I do a lot of yoga as foreplay to meditation! I also love rebounding on a fitness trampoline, which is amazing for the lymphatic system and low impact, but you still get that incredible endorphin hit.
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THE FOUNDATIONAL MOTIVATION FOR ME IN EVERY WELLNESS PRACTICE IS… “How can I show up as the best version of myself?” I really think we’re here to be our best selves and it’s about stripping away the things that make us feel not great. It’s hard to show up as your best self when you don’t feel good.
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PERFECTIONISM IS SOMETHING I DON’T REALLY DANCE WITH ANYMORE. I’m learning to say no and do things because I feel like doing them, rather than “does that look good on paper?”
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WHEN I WAS YOUNG, MY DAD TAUGHT ME THAT THE BEST THING FOR BEING SAD IS TO LEARN SOMETHING NEW. I’ve always found that to be true. Being curious is such an important mindset to have in life.
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6
AGEING IS SUCH A PRIVILEGE. Who cares about your wrinkles? What actually interests me about ageing is the depth of knowledge and the resilience you develop.
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IF I COULD TEACH PEOPLE ONE PRACTICAL THING, IT’D BE TO BREATHE THROUGH THE NOSE. I do box breathing, where you inhale for four, retain breath for four, exhale for four, retain breath for four. It’s a simple tool you can use anytime when you’re feeling anxious or panicked.
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I APPRECIATE EVERY MOMENT, ESPECIALLY WITH MY LOVED ONES. I lost my brother a few years ago, and when you lose someone young – he was 34 – and so suddenly, it makes you more courageous in your life and so much more grateful for the things that we can take for granted.
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I’M A PROLIFIC THANK YOU NOTE WRITER. I love showing my appreciation to people, and I have my [three] kids doing it as well. I credit my mum with instilling that awareness of gratitude in me.
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IF ALL ELSE FAILS, YOU’LL FIND ME HAVING A DANCE PARTY IN THE KITCHEN! It’s such a great way to recover a sense of joy, reconnect with your body and engage in a bit of playfulness.
Caitlin’s book, Heavily Meditated (Hardie Grant, $29.99), is out now.
AS TOLD TO PENNY CARROLL. PHOTOGRAPHY: BAYLEIGH VEDELAGO. CAITLIN’S FREE HEAVILY MEDITATED APP IS AVAILABLE ON THE APP STORE AND GOOGLE PLAY.
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I WAS INITIALLY SCARED OF MEDITATION. But eventually I saw it as my last opportunity for healing, because I had tried everything else. I don’t think meditation is a silver bullet – it’s not like you start meditating and then everything’s perfect – but it helped me unravel unhelpful ways of being that ultimately let my nervous system get out of that constant state of ‘fight or flight’, which then opened the doorway for my body to heal.
TM
The refined signature bubbles of S.Pellegrino sparkling water mixed with vibrant blends of delicious Mediterranean fruit flavours.
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