be. magazine by Medibank. Issue 25: Rhythm (Summer 2019)

The Rhythm Issue

Issue Twenty-five / Summer 2019

From the CEO Craig Drummond

Psychologist Mihaly Csikszentmihalyi coined the term ‘flow’ to describe the state of being completely focused on and absorbed in an activity. We’ve all been there – think back to a time when your mind was clear, when time seemed to tick over at a different speed, and when everything felt effortless and easy. The research on flow suggests that this state has a positive impact on our happiness and wellbeing.

This issue of be. magazine takes a look at routines, cycles, patterns and habits that can give our lives more nourishment, energy and flow. As you can see on these pages, the ways in which we find this is a personal thing.

For me, swimming in the ocean is one way I find my flow and I’m looking forward to spending more time in the water as the weather warms up. Many of us will be heading to the beach over summer and lifeguard Trent Maxwell has some good tips for playing it safe on page 52.

Medibank’s Better Health for Better Lives purpose is something we aspire to every day. Thanks to everyone who shared their expertise and stories with us during the year, and to all the readers who are the inspiration for be. magazine in the first place.

28 Teriyaki mixed grain salad

38 Feeling the rhythm

68 The emotional rollercoaster

84 Two to tango

Gemma Davis and Tracy Noelle

Anna Seymour

Patricia Zurita Ona

Cameron Willliams

Food

Exercise

Wellbeing

10 Sugar rush How blood sugar impacts the body.

38 Feeling the rhythm Life as a Deaf dancer.

64 Music for your mood Use psychology to charge your playlist.

14 Morning burst Breakfast ideas to wake you up.

42 The time is right What’s the best time to exercise?

68 The emotional rollercoaster Coping with intense feelings.

16 Blooming fresh Discover the joy of the farmers’ market.

46 Good morning yoga A simple sequence to start the day.

70 The calm challenge A 10-day experiment.

18 Good for the gut The gut health trends to try – and not to try.

48 Fit on the journey Get active on the way to work.

72 The fur effect Pets for soothing stress.

20 Footloose and FODMAP-free A diet to relieve IBS symptoms.

50 Lift and hold How to choose the right sports bra.

Recipes

52 Splashing safe Beach safety essentials.

22 Antipasto barbecue chicken 24 Cinnamon, cashew and dried cranberry granola

56 Step this way Why your gait matters.

86 Self-care for two Healthy habits for pregnancy.

28 Thai peanut noodle salad

60 To the beat Music for fitness.

34 Teriyaki mixed grain salad

80 Quit for good How to quit smoking.

84 Two to tango Boosting male fertility.

58 Find your flow Stretch out with tai chi.

32 Mushroom Chinese stir-fry

78 The blue light blues Screens and our eyes.

54 Born to dance Music and movement for babies.

26 Cauliflower, pomegranate and pistachio salad

30 Protein ice cream

76 Under pressure Teeth clenching and grinding.

88 The rules of napping The smarter way to recharge.

90 Travel for the rhythm Destinations for music lovers.

A note from the editor Rebecca Howden

Our daily lives flow in a rhythm – we wake up, move our bodies, eat, sleep and repeat. And inside us, a brilliant symphony of processes all cycle through in perfect harmony, magically keeping us alive and vibrant.

So it’s natural that music can be so visceral for us. We feel it in our bodies; it can wash over us or hit us right in the ribcage. It compels us to move. Even as babies, the instinct to bounce and sway to the beat is strong. It’s a human impulse that stretches across time, cultures, ages and abilities.

For this issue of be. magazine, I wanted to explore some of these different rhythms in our lives, and how we can use them to feel more vital and healthy. It’s about creating habits that nourish us, understanding how our body works, and celebrating the pleasures of music and movement of all kinds.

One of the things I love about making this magazine is getting to interview so many interesting, knowledgeable people about their work and ideas. A highlight this issue was talking to music psychologist Dr Nikki Rickard about the impact of music on our mood.

Whether your jam is orchestral classics or gangsta rap – or you’re someone more like me, who loves Nirvana and Taylor Swift with equal ferocity – the music you love can have a powerful effect on how you feel. Nikki unravels a bit of how it works, taking a scientific lens to playlist creation that we can all play with.

I also had the pleasure of talking to contemporary dance artist Anna Seymour. Anna was born Deaf, but rhythm is an essential part of her life and work. She generously shares with us how she experiences and connects with music, and her stories about Deaf dance parties around the world offer a really fascinating perspective.

Enjoy this issue – and the bittersweet symphony of life this summer.

Contributors

Rebecca Howden is the editor of be. magazine and has spent the past 10 years writing about arts, culture, lifestyle and health. She reads too many books and has a spooky black cat named Gatsby.

Dr Nikki Rickard is Program Director of Psychology at Online Education Services and an Adjunct Associate Professor at Monash University. Her research in music psychology explores emotional processes underlying mental health and wellbeing.

Sophie Jackson is a dog, dancing and nature enthusiast by night, and a health writer at Medibank by day.

Ena Music is a yoga instructor with over 10 years of experience practicing yoga. She trained with My Health Yoga in Brisbane and teaches regular classes at MyDrishti Yoga Studio.

Dr Jennie Brand-Miller (AM) is Professor of Human Nutrition at the Charles Perkins Centre, University of Sydney and Director of the Glycemic Index Foundation.

She is recognised around the world for her groundbreaking work on the glycemic index of foods.

Angela Palo is a selfconfessed multi-passionate creative. When she’s not holding a pen, a pencil or a paintbrush, you’ll find her staying active with a solid workout, and enjoying delicious food and wine.

Trent Maxwell is better known as Lifeguard Maxi from Bondi Rescue, the youngest ever professional lifeguard to patrol Bondi Beach. He is the author of the Maxi the Lifeguard series for kids.

Zoe Bingley-Pullin is a nutritionist, mother, chef and founder of Nutritional Edge, a nutritional consultancy company based in Sydney.

Chunmei Yang is a certified tai chi instructor, personal trainer, massage therapist and nutrition consultant. She is the founder of Tai Chi for Health Brisbane and leads programs at the Tai Chi for Health Institute.

Mike Lee is a re-homed advertising copywriter, now a senior writer at Medibank.

When he’s not listening to Pink Floyd, he’s listening to cover bands performing Pink Floyd.

Anna Seymour is a Melbourne-based contemporary dance artist.

She is the co-founder of The Delta Project, a dance company bringing together Deaf and hearing performers.

Caitlin Saville lives in Melbourne and has worked in the world of books, films and opera.

Jane Adams is the national spokesperson for the Australian Farmers’ Markets Association.

Dr Sarah White is the Director of Quit Victoria. Her previous roles include Director of Communications at the Royal Women’s Hospital and Global Director of Communications at the Ludwig Institute of Cancer Research.

Rebecca Grant is a Melbourne-based content producer and writer with an interest in health.

She has over 10 years’ experience working in the communications and media world, and recently took some time out to have a baby called Harry.

Reece Carter is a naturopathic nutritionist and an ambassador for the Trust Your Gut Campaign, Jodi Lee Foundation.

Dr Chris Russell is a private obstetrician, gynaecologist and fertility specialist who practises in Melbourne. He specialises in IVF, polycystic ovary syndrome (PCOS), advanced laparoscopic surgery, recurrent miscarriage and antenatal care and delivery for highrisk pregnancies.

Dr Patricia E. Zurita Ona is a clinical psychologist who specializes in OCD, trauma, all types of anxiety and related conditions, and emotion dysregulation problems for children, teens and adults.

Louise Swinn is a writer and editor who spends a lot of time reading or thinking about reading.

Cameron Williams is a writer who has been covering pop culture, lifestyle and health for over a decade.

Dr Lei Liu is an ophthalmologist at Vision Eye Institute Boronia. She specialises in glaucoma and cataract surgery, as well as diagnosing and treating a range of general eye conditions.

Christina O’Brien is a senior podiatrist with experience in private and public health care in Sydney. She is a member and ambassador for the Australian Podiatry Association.

Bonnie Palmer is a Melbourne-based writer who is passionate about health, fitness, good food and wine.

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Sugar rush Our blood sugar rises and falls throughout the day, playing a big role in how vibrant we feel.

Professor Jennie Brand-Miller, director of the Glycemic Index Foundation, explains how to keep our energy flow balanced.

Your body is incredibly complex and is finely tuned, just like a car, for peak performance. You are what you eat. Through the complex process of metabolism, energy is directed from the food you eat into fuelling normal growth, development and physical activity – or into storage such as fat.

Blood glucose (sometimes referred to as blood sugar) is the most common kind of sugar found in the blood. It is the main source of energy for most of the body’s organs and tissues and an essential source of fuel for the brain.

Your body prefers carbohydrates as the main fuel source for energy. When you eat carbohydrate foods such as breads, cereals, pasta, rice and fruit, your body converts them into glucose in the bloodstream. The glucose is absorbed from your intestine and becomes the fuel that circulates in your bloodstream.

Blood glucose in the body Blood glucose level (BGL) is the concentration of glucose in the bloodstream. If you haven’t eaten in the past few hours (and you don’t have diabetes), your blood glucose level will normally fall within the range of 3.5 – 6 mmol/l. When you eat this will rise, but rarely above 10 mmol/l.

When glucose levels in the blood rise after a meal, the pancreas receives the message to secrete a hormone called insulin. Insulin drives glucose out of the blood and into the cells. Once inside the cells, glucose is transported into various pathways – to be used as an immediate source of energy, or converted to glycogen (a storage of glucose) or to fat. Insulin is like a key that unlocks the cell door to let the glucose inside.

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Understanding the glycemic index Carbohydrates are an important part of your diet as they help keep your body sensitive to insulin and give you energy. They are also one of the biggest influences on your blood glucose levels. It is therefore important to be choosy about the type of carbohydrates you eat.

Different carbohydrate foods will have dramatically different effects on your blood glucose levels. The tool to help you choose the right carbohydrates is the glycemic index – the GI. The GI is a ranking of carbohydrate foods on a scale from 0 to 100. The GI of a food reflects how fast its carbohydrates hit the bloodstream.

It’s based on scientific testing of real foods in real people, in the state in which it is consumed.

• High GI carbohydrates break down quickly during digestion, causing your blood glucose to rise and crash.

• Low GI carbohydrates break down slowly during digestion, releasing glucose more gradually into the bloodstream.

Choosing low GI carbohydrates is one of the secrets to long-term health, reducing your risk of type 2 diabetes and heart disease. It is also one of the keys to maintaining good blood glucose control.

Look for the GI symbol This symbol is your guarantee that the GI value stated near the nutritional information label is accurate and the food meets strict nutritional criteria. Look out for it when shopping to ensure you are making a healthy, low GI choice.

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Healthy, low GI swaps Eating the low GI way is simple – you don't need to count numbers or eat a low carbohydrate diet. It just involves swapping high GI foods for low GI foods in your diet. This could mean eating muesli instead of wheat flakes for breakfast, having low GI, dense, grainy bread instead of fluffy white bread in your sandwich, or choosing a fruit-based smoothie instead of a soft drink.

For more ideas, check out the free Simple Swap tool from the Glycemic Index Foundation, available at gisymbol.com/swap-it

Sugar rush / Jennie Brand-Miller

Lower GI

Higher GI

Authentic sourdough

Soft white breads

Dense, wholegrain/multigrain low GI breads, such as Bürgen, Tip Top 9 Grain or Helga’s Lower Carb Breads

Light and airy wholemeal and white breads Breads

Traditional grains like rolled oats, pearl barley, quinoa, natural and Bircher-style muesli and GI Symbolcertified cereals

Most refined, commercial, processed cereals Cereals

Carisma potatoes, parsnip, corn, lentils, chickpeas, kidney, cannellini, baked beans

Potatoes: mashed, chips and French fries Jasmine, calrose, Arborio, glutinous, short grain, brown or white rice Polenta, millet

Water crackers, crispbread, doughnuts, confectionary, processed fruit bars, pretzels, rice cakes and crackers

SunRice low GI Doongara white or brown rice, basmati, prepared sushi made from traditional Japanese rice Main meal carbs

Pasta cooked ‘al dente’, soba noodles, pearl couscous, buckwheat, quinoa, pearl barley

Fresh fruit (such as apples, pears, bananas, grapes, kiwi fruit), wholegrain crackers, dried fruit and nuts, plain and fruit based yoghurt, nut, seed and grain bars

Snacks

Water, 100% fruit juice (limit to 150 ml), reduced or low fat milk or soy drink, fruit smoothies

Cordials, soft drinks Beverages

More ways to manage your blood glucose levels •

Eat regularly – don’t skip meals. Most people find that their blood glucose levels improve if they space their meals and snacks evenly throughout the day.

•

Keep carb portions moderate. Be aware of the amount you eat at one time. The amount of carbohydrates you eat is always going to be important for managing blood glucose levels and weight. Even a large portion of a low GI food will have a big impact on blood glucose levels!

•

Have low GI foods in each meal. Try to eat at least one serving of a low GI carbohydrate food at each meal using this plate guide. This will help promote nutrition balance, appropriate portion sizes and help lower the overall GI of your diet.

•

Follow the ‘Healthy Eating Plate’. The plate guide suggests ¼ of the plate should include healthy low GI carbohydrates, ¼ of the plate should include lean protein foods and ½ the plate should be salads or non-starchy

•

Make time for exercise. Aim for 30 minutes of walking or equivalent. Being physically active every day will help improve your blood glucose levels and general health.

vegetables. This is used internationally as a practical tool to help you translate dietary guidelines into planning healthy meals.

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Morning burst Wake up bright with food that gives you nourishing energy. Nutritionist Zoe Bingley-Pullin shares some deliciously healthy breakfast ideas.

Those of us who aren’t ‘morning people’ know that some days, it’s a real struggle to get up and going, let alone feel enthused about the day ahead. Thankfully, how you fuel your body and what you choose to eat, especially at breakfast time, can help make the mad morning rush less of a chore.

When we wake up, cortisol (the ‘stress’ hormone, though in this context it’s healthy and necessary) starts to rise and oppose melatonin (the 'sleepiness' hormone). Essentially, cortisol helps us get out of bed to start the day. We may also wake feeling hungry from our overnight fast or lacking energy and stamina.

Food has an important job in the body at this time. A good, nourishing breakfast will help to replenish glycogen levels, keep blood sugar in check, start the digestive system, satisfy hunger and provide fuel for the day ahead. If you start the day with a poorly balanced breakfast, you may experience a negative impact on your energy levels and cognitive functioning, and it may even lead to overeating later on in the day.

Surprising energy boosters Here are a handful of foods you might not have thought of that make energising additions to your breakfast: Tofu (key nutrient: protein) Tofu offers a powerhouse of nutrition to start the day off with.

This includes protein to help stabilise appetite and iron to support the formation of red blood cells and cellular energy production. It’s a great option for vegetarians and those who can’t stomach other forms of protein in the morning. Make sure to eat alongside a source of vitamin C such as tomato, lemon juice, capsicum or spinach to help with iron absorption.

Papaya (key nutrient: vitamin C) Adding some fresh papaya to your breakfast not only tastes delicious, but also offers a source of vitamin C, which helps support healthy cortisol production. As discussed, cortisol is necessary in the right amount to help wake you up in the morning. Along with vitamin C, papaya is rich in other antioxidants, which may help to improve cognitive function and memory. Papaya also contains the enzyme papain, which helps to break down proteins and may support digestion.

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Oat bran (key component: fibre) Oat bran gets a lot less attention than oats, but it offers lots of health benefits. Oat bran is essentially made from the layer of cells found under the oat husk, and it's very high in fibre.

This means you will feel fuller for longer after breakfast, and it will help to keep energy and concentration stable. Oat bran is also a good source of B vitamins, which also help to support energy production.

Hemp seeds (key nutrient: omega-3s) If you haven’t tried hemp seeds before, breakfast is the time to do it. Hemp is a good plant-based source of omega-3 essential fatty acids. These fats are called ‘essential’ because the body cannot make its own supply and we must get an adequate intake through our diet. Including healthy fats in meals helps to keep us satisfied from the foods we eat, and therefore helps to support energy levels. Omega-3s are also linked to improved mood.

Power breakfasts Now that you know some helpful foods to consume at breakfast, here are some healthy and delicious ways to enjoy those foods: • Scrambled tofu, spinach and avocado on 1-2 slices of sourdough or seeded bread.

• 2 eggs scrambled with herbs, goats cheese, hemp seeds, tomato and turmeric, served with 1-2 slices of sourdough or seeded bread or roasted sweet potato.

• A smoothie containing complex carbs, fats and protein – this balance makes it more of a meal. For example, try frozen banana, avocado, hemp seeds, chia, raw nuts or seeds or plant-based protein powder, milk of your choice, ½ tablespoon oat bran and some added nutrition such as berries, spinach and turmeric.

• 1-2 slices of sourdough or seeded toast with hummus, avocado, tomato and pan-fried tofu.

• Chia seed pudding topped with fresh fruit, nuts and seeds.

• A bowl of diced papaya and blueberries, topped with thick Greek yoghurt (or coconut for a dairy free option), hemp seeds and oat bran.

“A good, nourishing breakfast is important for helping to replenish energy levels, keep blood sugar in check, start the digestive system, satisfy hunger and provide fuel for the day ahead.�

The coffee question Food aside, you're probably thinking, "But what about coffee?" If you rely on caffeine to get you going in the morning, this is not all bad. Caffeine, in the form of coffee, green tea or matcha powder, is a good source of antioxidants and can boost mood and cognitive performance.

However, I would shy away from consuming caffeine if you are sensitive to its effects and if it leads to anxiety or nervousness. Avoiding caffeine on an empty stomach may help reduce negative effects and the best time to drink it is mid-morning when cortisol usually starts to decline.

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Blooming fresh The farmers’ market is a treasure trove of fresh, lovingly grown fruits and veggies. Jane Adams from the Australian Farmers’ Markets Association shares some tips for shopping with the seasons.

Illustrations: Rebecca Grant

There should be a vital ingredient on all our shopping lists – food with a face.

In other words, healthy food lovingly nurtured by hard-working farmers, who regularly ferry their harvest to your nearest farmers’ market.

Think of freshly dug spuds, snap fresh asparagus, plump, juicy peaches, organic rice, extra virgin olive oil, succulent strawberries, creamy, ripe white mould cheese, golden yolk eggs, and whatever else the season delivers.

Farmers’ markets offer a colourful bounty of fresh produce for you to explore and enjoy.

Farmers’ markets have boomed across Australia in the past 20 years, creating an exciting nutritious link in our food chain. There are about 200 authentic farmers’ markets trading regularly in all states, from Albany to Byron Bay, Mackay and beyond.

The farmers’ market paddock-to-plate offering is simple. You shop directly from the people who grow, fatten, catch or craft the food you buy, or their family or farm staff. It’s a direct transaction that should come with verbal guarantees of snap fresh quality, evocative farm stories and dollops of laconic country humour.

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Eating seasonally not only supports the hard-working farm folk who put food on our dinner tables – it also brings you the joy of real flavour. Once you have eaten a tree-ripened, justplucked peach on market morning, it’s hard to revert to the taste found in supermarkets.

Shopping in farmers’ markets is also friendly, communal and educational. Stallholders like to chat – about their farm, and how they grow the organic carrots and snow peas you just popped in your basket. As you browse the stalls, you can discover newish veggie varieties like cavalo nero (an Italian spear-shaped brassica) or kale (a big market seller) and heirloom tomato varieties. Kids can shop for their own food, taste it and choose what they want in next week’s school lunch box.

Ask yourself: can a veggie grower with a produce-packed stall possibly grow all those root vegetables, brassicas, leafy lettuces, herbs, carrots, tomatoes, eggplants, celery, beans, fennel, leeks… and bananas? Humble bananas are a good indicator of authenticity, for they require a semitropical climate and therefore shouldn’t be spotted in genuine southern state farmers’ markets. Ditto mangoes.

Now all you need is to seek out your nearest farmers’ market – and remember to thank those hard-working farmers for your next meal.

Find a farmers' market near you at farmersmarkets.org.au

And yes, it’s healthy and good for the planet, especially if you have walked or ridden your bicycle to the market. Many farmers’ markets are ‘plastic bag free’ and offer boomerang bag-bank facilities. What’s more, Saturday morning coffees are often served in reborn op-shop mugs or BYO keep-cups.

Sustainable living isn’t hard once you get the hang of it.

To market, to market All you need for your next market-shopping trip is: • A large basket, bags, a trolley or a backpack, because you will inevitably be tempted by the delicious fresh, seasonal, artisan food and buy more than you planned.

• Cash, although stallholders selling olive oil, wine and more expensive foods will often accept ‘tap and go’ transactions, and many markets have portable ATMs. • Curiosity and wide smiles.

To make sure you are getting the real deal, ask questions as you shop. Genuine stallholders will be happy to chat about their farm, their farming methods, what’s in season, the impact of drought and how to cook the produce you have selected. Looking at cartons is also a handy indicator, although many environmentally conscious farmers do recycle packaging.

Knowing your produce calendar also helps significantly.

Remember that growing seasons can be extended for certain produce through hydroponics and the use of growing tunnels, but certain products like cherries and asparagus have specific and short seasons.

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Good for the gut When our healthy gut bacteria flourishes, so does our wellbeing. Nutritionist Reece Carter explores the gut health trends worth trying – and those that may be best left alone.

“Research shows that certain types of soluble prebiotic fibre can stimulate the growth of healthy bacteria in your bowel.”

Gut health is a big trend in health and wellness, that’s certain.

It's a popular area of study, and emerging research is quickly gathering to support the suggestion that gut health may have flow-on effects to other parts of our wellbeing, from mental health to immunity.

Most of the research is focused on understanding the microbial tenants that call our gut home. Bacteria – some good, some bad – occupy our digestive system, and in great numbers. The question is then, whether it’s time to start considering the health of not just the human organism, but the entire human ecosystem.

It makes sense that diet can have a direct effect on the structure and function of the digestive tissues. That means there are potentially opportunities to take charge of our daily wellbeing by focusing on the gut. Here are some of the biggest trends in gut health – and which ones are worth trying.

Fermented foods Fermentation, in this case, is a process of introducing bacteria to organic molecules in food. The bacteria then breaks the food down for energy, and the end result is a food product

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that contains live probiotics. Probiotics are an effective intervention for multiple digestive complaints, including IBS, so it makes sense that increasing them in our diet would be beneficial too.

So which fermented foods should you try? Yoghurt and other dairy-based fermented foods have the most research to back up their use, but you can also easily make your own sauerkraut and kimchi to include in your diet, which can be good options if you’re avoiding dairy.

The downside of fermented foods, when compared to specially manufactured probiotic supplements, is you can’t be sure of the level of active bacteria they contain. Due to a lack of available evidence, the jury is still out on whether fermented and probiotic-containing foods are as effective as supplements for improving digestive symptoms. However, if you enjoy fermented foods in your diet, keep them up, as there will no doubt be some benefit to your gut.

Prebiotic fibre Where dietary interventions show far more promise, however, is with prebiotics. Probiotics and prebiotics sound similar, but they play different roles in the gut. While probiotics are live beneficial bacteria, prebiotics are a type of fibre that moves through the digestive system undigested.

When prebiotic fibre reaches the gut bacteria intact, they ferment it themselves. That’s right – they do the fermentation for you in the gut! Research shows that certain types of soluble prebiotic fibre can stimulate the growth of healthy bacteria in your bowel. For example, fructooligosaccharides (FOS) such as those found in leeks, onion, asparagus, chicory and Jerusalem artichokes are thought to increase numbers of a good species of bacteria called Bifidobacteria. There is also hope around raffinose from lentils, and resistant starch from oats too.

Colonic irrigation This one receives a big ‘no’ from me. Colonic enthusiasts swear that the procedure – which involves inserting a hose into your rectum and flushing out your bowel with water – will remove bad bacteria and detoxify the body. As delightful as that sounds, for now there’s no research to suggest that’s the case, but there are plenty of potential risks. I recommend sticking to increasing good bacteria through probiotics and prebiotic-rich, plant-based foods instead.

No matter which trends tickle your fancy – remember to go and see your GP if things don’t feel quite right.

It makes sense to start increasing these foods in your diet if you tolerate them, and consider a prebiotic supplement if your healthcare provider recommends it.

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Footloose and FODMAP-free If you suffer from Irritable Bowel Syndrome, reducing a special group of carbohydrates called FODMAPs may help bring relief. Here’s what you need to know.

Bonnie Palmer

There’s been a lot of talk about FODMAPs in recent years.

Understanding what it means could be important in alleviating symptoms of Irritable Bowel Syndrome (IBS).

What are FODMAPs? FODMAP stands for Fermentable Oligo-, Di-, Monosaccharides and Polyols. Essentially, they’re a group of carbohydrates that some people have trouble absorbing.

This can cause IBS symptoms, such as abdominal pain, bloating, diarrhoea, constipation and flatulence.

Fermentable: The process through which gut bacteria ferments undigested carbohydrates, producing gases.

Oligosaccharides: Fructans and galactooligosaccharides (GOS), found in onion, garlic, wheat, rye and legumes such as baked beans, lentils and chickpeas.

Disaccharides: Lactose, which includes milk, yoghurt, custard and soft, unripened cheeses.

Monosaccharides: Excess fructose found in apples, honey, high fructose corn syrup and mangoes.

And Polyols: Sorbitol and mannitol, which are found in mushrooms, apples, pears, nectarines and a range of artificial sweeteners.

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Pioneering research from Monash University led to the creation of the low FODMAP diet in 2012. The idea is to restrict high FODMAP foods for 2-6 weeks to determine if FODMAPs are causing your symptoms, then gradually introduce some foods back in to identify which ones are your specific triggers.

My week-long trial of the low FODMAP diet Around five years ago I was diagnosed for IBS via the ‘breath test’. This involves visiting a hospital and measuring the amount of gas in your breath after swallowing an amount of sugar. If these sugars are poorly absorbed, the intestinal bacteria ferment the sugar to produce gasses, including hydrogen and methane.

Now, with the FODMAP Diet app in hand (available via the App Store and Google Play), I gave the low FODMAP diet a go.

And it was quite an experience. For seven days I limited my FODMAP intake. Here’s a taste of my week’s menu: • Porridge with ½ a cup of lactose-free milk, topped with strawberries.

• Peanut butter (no sugar, no salt) on two slices of gluten free bread.

• One pre-made gluten free pizza, topped with tomato paste, ½ bunch of fresh basil, handful of rocket, ½ a punnet of cherry tomatoes and 30 g of reduced fat mozzarella cheese.

• Salad made from basil, spinach, rocket, pine nuts, parmesan and olive oil on gluten free pasta.

• A salmon fillet, handful of Lebanese cucumber, ¼ red capsicum, ¼ bunch of fennel leaves, ½ a lemon (juiced) and 2 tablespoons of low fat feta cheese.

The verdict: one week down Overall I felt better! My energy levels improved; important for my twice-weekly PT sessions and once-weekly tennis lesson.

My sleep also improved.

How long should you stay on the low FODMAP diet?

Jane Muir is head of Translational Nutrition Science in the Department of Gastroenterology at Monash University. As she explains, she’s been leading the team responsible for “quantifying the levels of FODMAPs in food, and then developing the low FODMAP diet used in dietary studies.”

An enormous amount of people have used the low FODMAP diet to improve their IBS symptoms. But the goal isn’t to cut out all FODMAPs indefinitely. In fact, Jane outlines the three steps to reducing the symptoms of IBS using FODMAP knowledge: • Step 1 – Follow the low FODMAP diet, which takes 2-6 weeks.

• Step 2 – Reintroduce individual FODMAPs to identify which ones you can tolerate. This can take 8-12 weeks.

• Step 3 – FODMAP personalisation phase, where you reintroduce the FODMAPs you can tolerate back into your diet.

Jane adds, “The help of a dietitian is very important to help people through the three steps of the FODMAP diet.”

The importance of fibre According to Jane, it can be hard to find suitable low FODMAP products that are high in fibre. “This is another reason why it’s important for people to work with a dietitian. It is also another reason for not remaining on a strict version of the diet for the long term.”

Jane says her team works specifically with people in the food industry to certify that their products are low FODMAP and to test that they are high in fibre.

Learn more about the low FODMAP diet at monashfodmap.com

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Antipasto barbecue chicken A mix of chargrilled goodness, with the rich flavours of olives, herbs and feta.

Serves 4

Ingredients 2 tablespoons garlic-infused olive oil

Âź cup (60 ml) balsamic vinegar

2 teaspoons mixed dried herbs

100 g pitted kalamata olives

800 g chicken breast fillet, cut on the diagonal into thick slices

100 g salt-reduced Greek feta, crumbled

1 eggplant, sliced into rounds

1 small bunch flat-leaf parsley, leaves picked, stems finely chopped

4 zucchini, sliced on the diagonal 4 roma tomatoes, halved lengthways

Method Preheat a barbecue chargrill plate and flat plate to high heat.

Place the olive oil, herbs, chicken, eggplant, zucchini and tomato in a large bowl and toss until well coated. Using tongs, transfer the chicken to the barbecue chargrill plate and the vegetable mixture to the flat plate. Cook, turning the vegetables occasionally and the chicken only once, for 10 minutes or until the chicken is golden and cooked through.

Transfer the chicken and vegetables to a large bowl, cover loosely with foil and rest for 3 minutes.

Add the remaining ingredients to the chicken mixture and toss gently to combine. Season to taste with freshly ground black pepper and serve immediately.

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Recipe extracted from The CSIRO Healthy Gut Diet

by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor.

Available now, Macmillan Australia, RRP $34.99.

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Recipe extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

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The CSIRO Heathy Gut Diet / Tony Bird, Michael Conlon and Pennie Taylor

Cinnamon, cashew and dried cranberry granola Breakfast with a delicious crunch, sweetened up with cinnamon and a burst of pomegranate seeds.

Serves 4

Ingredients

Granola (makes about 880 g = 29 serves)

1 litre high-calcium, lactose-free skim milk

4 cups (360 g) raw (natural) rolled oats

340 g pomegranate seeds, to serve

1 ½ cups (150 g) quinoa flakes 100 g raw cashews, roughly chopped ½ cup (70 g) raw almonds, roughly chopped 2 tablespoons LSA (or 1 tablespoon linseeds and 1 tablespoon sesame seeds)

3 teaspoons ground cinnamon 1 teaspoon ground ginger ½ cup (125 ml) boiling water ¼ cup (60 ml) pure maple syrup 1 teaspoon pure vanilla extract 140 g reduced-sugar dried cranberries

Method Preheat the oven to 140°C (120°C fan-forced). Line 2 large baking trays with baking paper.

Place the oats, quinoa flakes, cashews, almonds, LSA or seeds in a large bowl and stir to combine.

Add the cinnamon and ginger and mix well.

Combine the boiling water, maple syrup and vanilla in a heatproof jug and pour over the oat mixture, then stir to mix it through evenly; the oat mixture should be slightly damp but not wet.

Divide the oat mixture between the trays, spreading it out to form an even layer.

Bake for 35 minutes until fragrant and golden. Leave to cool on the trays, then stir through the cranberries. Store in an airtight container for up to 3 weeks. Scoop one serve into each of 4 bowls and top with one-quarter of the skim milk and pomegranate seeds.

Notes: This recipe makes a large batch of granola which will keep in an airtight container for up to 3 weeks. For four people, serve ¼ cup (30 g) granola per person, with 1 cup (250 ml) high-calcium, lactose-free skim milk and 85 g pomegranate seeds per serve.

If you are sensitive to FODMAPs, swap cashews for low-FODMAP nuts (brazil/macadamia/pecan/ hazelnuts) and reduce the serve of pomegranate seeds to 40 g per serve.

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Cauliflower, pomegranate and pistachio salad Fresh herbs, a nutty crunch and a juicy burst make an invigorating mix of flavours.

Serves 4

Ingredients 1 large cauliflower (800 g) 1 medium onion, roughly sliced (130 g) 80 ml olive oil 25 g parsley, roughly chopped 10 g mint, roughly chopped 10 g tarragon, roughly chopped Seeds from ½ medium pomegranate (80 g) 40 g pistachio kernels, lightly toasted and roughly chopped 1 teaspoon ground cumin 1 ½ tablespoons lemon juice Salt

Method Preheat the oven to 200°C fan.

Coarsely grate a third of the cauliflower and set aside in a bowl. Break the remaining cauliflower into florets, roughly 3 cm wide, and add these to a separate bowl with the cauliflower leaves, if you have any, and onion.

Toss everything together with 2 tablespoons of oil and ¼ teaspoon of salt, then spread out on a large parchment-lined baking tray. Roast for about 20 minutes, until cooked through and golden-brown. Remove from the oven and set aside to cool.

Once cool, put the roasted vegetables into a large bowl with the 50 ml oil, the grated cauliflower and the remaining ingredients, along with ¼ teaspoon of salt. Toss gently, just to combine, then transfer to a platter and serve.

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This is extracted from Ottolenghi Simple by Yotam Ottolenghi. RRP $49.99 (Penguin Random House Australia), available now from bookstores and online retailers.

Food

27

Photography: Bonnie Savage

This is an edited extract from Smith & DELI-cious

by Shannon Martinez & Mo Wyse, published by Hardie Grant Books, RRP $50 and available in stores nationally.

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Food

Thai peanut noodle salad The perfect satay salad, made with your favourite mix of veggies and vermicelli noodles.

Serves 4–6 as a side salad

Ingredients

Satay sauce

Any combination of vegetables you like, shredded (our favourites are carrot, capsicum, spring onions/ scallions, snow peas/mangetout, Chinese cabbage/wombok, bok choy/pak choy, enoki mushrooms, bean sprouts, Thai basil, Vietnamese mint, coriander/cilantro)

1 tablespoon coconut oil or vegetable oil

200 g vermicelli rice noodles, cooked and cooled (follow the packet instructions; don’t cool the noodles if you want a warm salad)

1 tablespoon chilli paste 250 ml (1 cup) coconut milk

Crispy shallots, to garnish

125 ml (½ cup) water

Crushed roasted peanuts, to garnish

1 tablespoon brown or palm sugar

Pickled or fresh chilli, to garnish

60 ml (1/4 cup) light soy sauce

Any style of tofu, mock prawns or chicken (optional)

125 g (½ cup) chunky peanut butter

1 tablespoon grated ginger 1 large garlic clove, minced

80 ml (1/3 cup) lime juice Dressing

1 tablespoon sesame oil

250 ml (1 cup) satay sauce

3 tablespoons fish sauce

Juice of 2 limes

Salt and pepper

Method To make the satay sauce, heat the coconut oil in a large frying pan over a medium heat and gently fry the ginger and garlic for 1 minute. Add the remaining ingredients and simmer over a low heat for 5 minutes. This sauce will last for weeks in an airtight jar or container in the fridge.

To make the dressing, combine 1 cup of satay sauce and the lime juice in a bowl and thin the mixture out with enough water to achieve your desired consistency (approximately ¼ cup water).

Put your selection of prepared veg in a bowl with the noodles, add as much of the dressing as you like, then toss to coat. Garnish with crispy shallots, crushed peanuts and chilli. Add tofu, prawns or chicken, if desired.

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Protein ice cream An easy, refreshing sweet treat – with a little kick of protein to fuel you up.

Serves 2

Ingredients 60 g extra-light ricotta cheese 1 teaspoon fat-free Greek-style plain yoghurt 1 scoop (30 g) vanilla protein powder 2 drops natural vanilla extract

Method Put the ricotta, yoghurt, protein powder and vanilla in a bowl. Mix until well combined.

Transfer to a freezer-proof container and freeze for 30 minutes or until firm.

Photography: Jeremy Simons

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Images and text from 8 Weeks to Wow by Emilie BrabonHames and Chief Brabon, Murdoch Books, RRP $29.99.

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Extracted from The Compassionate Kitchen

by Gemma Davis and Tracy Noelle, published

by Simon & Schuster Australia RRP AU$39.99.

Photography: Gemma Davis

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Mushroom Chinese stir-fry A variety of mushrooms and greens, dressed up with delicious spicy flavours and roasted cashews.

Serves 4

Ingredients 100 g oyster mushrooms

1 × 270 g packet dried soba noodles (if you are gluten-free look for buckwheat options)

200 g enoki mushrooms 200 g shimeji mushrooms

2 tablespoons sesame oil 2 garlic cloves, thinly sliced

200 g shiitake mushrooms, halved or quartered

1 green chilli, seeded and finely chopped

½ cup tamari ½ teaspoon Chinese five spice

1 bunch snake beans, thinly sliced 2 bunches Chinese broccoli, chopped

⅓ cup roasted cashew nuts Fried shallots, to serve

Method Cook the noodles according to the packet instructions. Drain.

Meanwhile, heat the oil in a large wok, add the garlic, chilli and snake beans and stir-fry for 2 minutes. Add the Chinese broccoli and mushrooms and cook, tossing frequently for 5–7 minutes or until the mushrooms are tender and lightly browned. Add the tamari and Chinese five spice.

Add the drained noodles to the wok and toss over the heat for another minute until combined. Sprinkle with the roasted cashews and fried shallots and serve.

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Teriyaki mixed grain salad A hearty roast vegetable salad with the goodness of dark leafy greens.

Serves 4

Ingredients

Dressing

1 ½ cups cauliflower florets, broken into bite-sized pieces

⅓ cup teriyaki sauce

2 cups Brussels sprouts, trimmed and quartered 1 large sweet potato (white, purple or orange), cut into cubes Extra virgin olive oil, for drizzling 3 tablespoons pine nuts 6 sprigs spring onions, thinly sliced 2 handfuls kale, roughly chopped

⅓ cup rice wine vinegar ½ teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon salt ½ teaspoon pepper 2 teaspoons coconut sugar ½ cup olive or sesame oil

2–3 handfuls baby spinach leaves 2–3 fresh mandarins, peeled and segmented, or alternatively use 200 g can mandarins, drained 1 handful mung bean or bean sprouts 1 ½ cups cooked wild rice and farro – or whatever grains you have! It’s good to mix 2–3 grains to add dimension to this salad

Method Preheat the oven to 200˚C. Line a baking tray with baking paper. Place the cauliflower, Brussels sprouts and sweet potato on the prepared tray and toss with a light drizzle of extra virgin olive oil. Roast for 20–25 minutes or until the edges start to colour. Meanwhile, spread out the pine nuts on a baking tray and lightly roast in the oven for 5 minutes.

To make the dressing, place all the ingredients in a small bowl and whisk together.

Place the roasted vegetables and pine nuts in a large bowl. Add the remaining ingredients and the dressing and toss gently to combine.

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The Compassionate Kitchen / Gemma Davis and Tracy Noelle

Extracted from The Compassionate Kitchen by Gemma Davis and Tracy Noelle, published by Simon & Schuster Australia RRP AU$39.99.

Photography: Gemma Davis

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exercise

"Deaf people are often made to feel that we are not meant to have access to music or dancing, but music and sound can be experienced in different ways – through the body and even as thoughts."

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Exercise

Feeling the rhythm Music is something you feel – even if you can’t ‘hear’ it. Deaf contemporary dance artist Anna Seymour explains how she connects with music, and how the joy of moving can dissolve barriers. >>

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>>

HOW DID YOU FIRST DISCOVER YOUR PASSION FOR DANCE?

I knew I loved dancing when I was really, really young. As a little girl, I was always skipping and dancing and I started classes when I was six years old. Maybe because of my Deafness and being the only Deaf person in my hearing family, I found dancing to be a natural way of moving and expressing.

I think it was while watching a dance show at a primary school excursion that I realised how much I loved dancing. I asked my primary school principal for the keys to the school hall for me and my Deaf friends to use at lunch times to dance. A true Deaf take-over of space!

WHAT DO YOU LOVE ABOUT DANCING

A LOT OF PEOPLE MIGHT BE SURPRISED TO LEARN THAT DEAF PEOPLE CAN ENJOY AND CONNECT WITH MUSIC. CAN YOU SHARE A BIT ABOUT HOW YOU EXPERIENCE MUSIC AND SOUND?

I am always being asked, “How do you dance if you can’t hear the music?” To me, that shows a very limited mindset and the high value our society places on sound and audio and spoken language. The idea of Deaf people enjoying music challenges this status quo.

AND EXPRESSING YOURSELF THROUGH MOVEMENT?

Dancing and movement are very powerful. I love the physical and mental challenges in dance and how you are actively developing physical, emotional and logical intelligence when you dance. I love how visceral it is – moving, sweating, breathing, and I love discovering the balance between disorientation and coordination.

I also love how dancing and movement is a universal language – you don’t need spoken language to connect with others. Dancing is very healing too, and it is what keeps me grounded, open and strong.

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Yes, of course Deaf people enjoy and connect with music – just in a different way from how hearing people do. Deaf people are often made to feel that we are not meant to have access to music or dancing, but music and sound can be experienced in different ways – through the body and even as thoughts – not just through the ears and the auditory channels of our body. Deaf people enjoy feeling the bass rhythms of music and we love to dance to very loud music!

As a dance choreographer, the role of music and sound is so ingrained in the culture of dance, but there are contemporary dancers and choreographers who are open to seeing dance and music as separate components in the creative development period.

Dance is about the study of the body and how the body moves. How different bodies in space can move together in time. Dance isn’t necessarily about the music – that would be going away from the very source of our study and research as dancers. When I am making a new piece, I never use music. I give myself and others movement tasks and we improvise. Once we have made something, we add music and sound later by collaborating with the sound designer.

Feeling the rhythm / Anna Seymour

YOU’VE SAID THAT BEING DEAF HAS SOME ADVANTAGES IN

HOW DID YOUR EXPERIENCES OF DANCE SCENES AROUND

DANCE. CAN YOU EXPAND ON THIS?

THE WORLD INSPIRE THIS PROJECT?

Deaf people have strong peripheral vision, heightened sense of feeling and rhythm and anticipation of movement. We are highly trained to survive in a hearing world, so our visual senses are always switched on, and we are also very good at reading and sensing different situations and people’s facial expressions and body language.

SPIN was inspired by my travels in the Americas and Berlin last year. I was in New York and Berlin for two subsequent residencies, and in between I went to Burning Man in the Nevada desert and travelled to Mexico and Cuba. I explored the club/social dance scene in Berlin, Mexico and Cuba and observed the different dance genres and how people interacted with each other.

Deaf people listen in a different way, on a deeper level and I think that gives Deaf people a unique presence, which works well in creative development and on stage.

YOU'VE WORKED ON SO MANY INTERESTING DANCE PROJECTS AND COLL ABORATIONS. TELL US ABOUT SOME THAT YOU'RE MOST PROUD OF…

Ooh, this is a difficult one to answer because all my projects are so different with different challenges. But I think I’m most proud of SPIN, which was part of the 2018 Melbourne Fringe Festival.

SPIN was essentially a dance performance party, led by Deaf hosts. I was collaborating with a team of nine artists including performers, Deaf hosts, a DJ, the sound designer, the production designer and the light designer. I was directing the project (with a lot of collaboration from the creative team), but also producing it with the support of Darebin Arts, and performing in it, as well as being one of the Deaf hosts. It was massive and exhausting, but it was a dream come true and it was so beautiful to share it with audiences.

One experience that had a significant impact on me was the after party of the International Deaf Dance Festival in San Francisco. The DJ was Deaf. The dance floor was packed full of Deaf people. I will never forget the exhilaration of dancing in a group that was held together by Deaf people, especially at a party. That experience inspired me to re-create an experience for audiences in Melbourne.

People are often surprised or shocked when they meet Deaf people out and dancing in nightlife spaces, experiencing the joys of moving. I wanted to share some Deaf perspectives with audiences and to dissolve some of the communication and physical barriers between people through moving together.

Traditionally, the dance club is seen as a ‘hearing space’ which Deaf people do not take part in. SPIN is about reclaiming the dance club and the dance party as accessible, inclusive and safe spaces. It’s a playful disruption of what we think we understand the dance club to be.

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The time is right Morning or night, exercise an essential part of our daily rhythm – we eat, move, sleep and repeat. But what’s the best time of day to get active?

Rebecca Howden

Our bodies are designed to move – to stretch, challenge our muscles and get our blood pumping. Exercise nourishes us, giving us vital energy for each day. And it helps keep our body’s many patterns and processes humming along as they should.

“Exercise helps your body do what it does naturally,” says Accredited Exercise Physiologist Carly Ryan, a spokesperson for Exercise and Sports Science Australia. “For example, it can help improve sleep, boost energy levels and help mood and mental health.”

Our circadian rhythms, or biological clock, influence so much of what happens in our body. Our sleep and wake cycles, blood pressure, body temperature, hormones, hunger, digestion and other bodily functions all move to a daily beat. Getting our heart racing and breaking a sweat regularly plays a role in keeping these cycles flowing smoothly.

So what’s the best time of day to exercise? It’s one of the most common fitness questions, and gym junkies obsessed with ‘hacks’ and ‘maximising’ workouts can debate it endlessly.

But the answer is brilliant news – essentially, it’s whatever feels best for you. There may be some differences in how the body performs and responds at different times of day, but in the end, the optimum time for you will be a more individual decision.

“The best time of the day to exercise is easy – the time you’ll actually do it,” Carly says. “Think about what’s going to be the best time that suits your life and what’s going on that day, and plan around that.

“There is some research that has suggested exercising first thing in the morning is the most optimal time of the day for exercise in terms of things like boosting metabolism.

However, realistically the jury is still out on whether this is significantly better than any other time of the day.” >>

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"Forget what anyone else is doing. Think about when you naturally have the most energy, what makes your body feel the best, and what fits in conveniently with your lifestyle and commitments."

Medibank Free + Active Whether an early morning swim or a twilight yoga class is more your style, Medibank Free + Active helps you find free, fun and social fitness events near you.

Find out more at medibank.com.au/freeandactive

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The time is right / Rebecca Howden

Night Good time to release stress, but it can make it harder to fall asleep if it's too close to bedtime.

Lunchtime Breaks up the day, boosting your energy for the afternoon.

Morning Wakes up your metabolism and gives you a burst of energy for the day.

Afternoon/early evening Strength and flexibility are at their best, which can push you to work harder.

>>

Morning versus afternoon If morning exercise works for you, excellent. Along with kicking your metabolism into gear, it can give you a burst of energy that can make you more productive and motivated throughout the morning. It also gives you the satisfaction of getting your workout done and dusted early in the day. For many people, it’s the easiest time to fit exercise in around work and family commitments.

But while some of us love waking up early and feel invigorated in the mornings, others get more of a burst later in the day.

This is a natural variance in circadian rhythms. Most people fall into two broad groups – ‘larks’ (who sleep early and rise early) and ‘owls’ (who sleep late and rise late).

Luckily, the ‘morning is better’ theory is only one piece of the puzzle. Exercising in the late afternoon or early evening definitely has its benefits too.

“There is some research to suggest that we may push ourselves a little harder in the late afternoon than at other times of the day,” Carly says. This research shows that our strength and flexibility are at their best around this time, so the workout feels easier to us. Scientists suggest this is because our body temperature is at its natural peak in the late afternoon.

The one time to avoid Early evening workouts can be a great way to release stress at the end of a long day – but try not to go too late. Night workouts can mess with your sleep patterns. “It can be hard to fall asleep straight after exercise, because exercise stimulates your sympathetic nervous system – it amps your body up,” Carly says.

Basically, sleepiness is brought on by a natural drop in body temperature and a rise in the production of a hormone called melatonin. Late night exercise causes our body temperature to rise and melatonin production to drop – so while our muscles might be tired, we’re likely to feel more alert and awake. To give your body time to wind down for sleep, try to finish up your workout at least a couple of hours before you go to bed. Then you’ll be ready to fall into a well-deserved slumber.

The best time is what works for you Forget what anyone else is doing. Think about when you naturally have the most energy, what makes your body feel the best, and what fits in conveniently with your lifestyle and commitments. If you’re not sure, experiment with workouts at different times of the day and take note of how you felt before, during and after.

Maybe getting out of the office for a lunchtime gym session is what works for you, or maybe it makes more sense to go for a jog in the morning before the kids get up. The important thing is to find a time that will be easy for you to stick to consistently, so that it just becomes a natural part of your weekly rhythm.

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Good morning yoga Wake up, stretch out and feel rejuvenated.

This simple morning yoga sequence will get you ready for the day ahead.

Ena Music

Neck rolls Find a comfortable seated position, ground your sit bones down and sit up tall. Rest your hands on your legs and let your eyes close. Take a deep inhale and, as you exhale, turn your chin to the right. Pause, then let your next inhale draw your chin back to centre, before exhaling and sending your chin to the left. Repeat once more on each side. From centre, gently tuck your chin, and roll your head slowly from side to side.

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Cat-cow Make your way into tabletop position, bringing your wrists in line with your shoulders, knees in line with your hips, and neck in line with your spine. Actively press into the ground and engage your core. As you inhale, let your belly drop toward the floor and send your gaze forward. As you exhale, tilt the tailbone under and tuck the chin to chest as spine reaches high toward the sky. Move through two more rounds, connecting the movement to your breath. Return to a neutral spine.

Child’s pose Bring your knees to either edge of your mat, wider than your hips.

Bring your feet together, and sink your hips back, melting your chest toward the ground. Let your arms out along the mat in front of you.

Rest your forehead to the ground.

Walk your fingertips away from you for a deeper stretch through the shoulders and back. Stay here for three slow breaths.

Downward-facing dog Rise up to your tabletop position.

Hands should be shoulder-width apart, with the fingers facing forward, arms and shoulders actively engaged.

Knees and feet are hip-width apart.

Press down through the palms and fingers, tuck your toes and extend up and back into downward-facing dog.

Gently pedal the heels down one at a time to stretch the backs of the legs.

Take a few breaths here.

Low lunge Inhale, then as you exhale, step your right leg forward, placing it down between your hands. Stack your knee over your ankle and untuck the back toes. Inhale as you rise up, resting your hands on your thigh for support.

Exhale, bringing your hands to the floor. Tuck the back toes, and return to downward-facing dog. Repeat with the left leg, then come back to your downward-facing dog.

Forward fold Walk your feet forward one step at a time, coming into a standing forward fold with feet hip-width apart. Ground down into all corners of the feet, bend your knees slightly, and hold onto opposite elbows. Give your head a gentle shake side to side, then front to back. Allow your upper body to sway left and right, enjoying the stretch along the sides of the body. Release your arms.

Chair pose Bending your legs, sweep your arms up and sit back into an imaginary chair.

Check that you can still see your toes past your knees. See if you can sink a little bit lower, and lift your hands a little bit higher. Stay strong through the legs and back. Keep your chest broad and open, and hold the pose for a few more breaths.

Stand all the way up, letting your arms drop down – and you’re done!

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"Whether it’s riding a bike, speed walking or jogging, incorporating physical activity into your commute is more achievable than we realise."

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Fit on the journey Get active on the way to work, and presto – exercise is a seamless part of your day. Here’s what to consider, from sweat to safety to getting the right gear.

Louise Swinn

As kids, we break into a run at every opportunity – but as adults, this becomes a little trickier. The shoes will get scratched. We’ll get sweaty. Too many bags to carry. So we drive or catch public transport, headphones in, maybe even catching up on some work along the way.

We miss so much. There is a playfulness to being out in the world, dealing with the elements – thrashing through leaves, dodging or sheltering from rain, sweltering in the sun. We miss the dogs and cats that sniff us and trip us up, the birds chatting, we miss the experience of the weather and the seasonal transformation – the chance to notice the leaves change colours, to watch flowers bloom, to admire neighbours’ gardens, houses going up and coming down, and to make connections en route.

Whether it’s riding a bike, speed walking or jogging, incorporating physical activity into your commute is more achievable than we realise. Even just doing it for a portion of the commute will put a spring in your step. Once you get into the rhythm of it, you won’t need to set special time aside for daily exercise because you’re getting it incidentally, and the benefits far outweigh the difficulties.

The benefits of an active commute If we bring physical activity into our commute, we give our body time to find its natural rhythm before the workday begins.

Runners talk about the way a run clears the mind, helps prioritise what’s important, and turns large problems into small hiccups. Psychologists are finding a link between physical wellbeing and a feeling of community connectedness. Why rush home to spend time on a mindfulness app when you can get all the mindfulness you need on the commute?

Incorporating running, walking or bike riding into the daily commute can seem easier said than done, though. Most of us would like to be more active but there are practical reasons why this doesn’t happen.

Here are a few things to consider: Safety It’s always best to plan a route that has lights, and wear brightly-coloured gear. Convince a nearby friend or co-worker to come along or meet up along the way – when you do it together, it’s even easier to get motivated.

Gear Buy the right gear or, better still, discover that you probably already own the right gear. You don’t need the latest clothes – just ones that are comfy and the right temperature. Be sure to layer in the colder weather so that you can take things off as needed. A decent, water-resistant backpack that sits comfortably on your hips is important. Only pack the essentials, and leave things at work when you can – clean shirts, toiletries, towels, etc.

If riding in, organise a safe place to lock your bike up – workplaces are often very accommodating when it comes to keeping employees fit, because it can lead to greater satisfaction and productivity.

Sweat See if there’s a shower at work or organise to use one at a gym close by. If not, you can freshen up with a washcloth or even baby wipes, followed by a good dose of deodorant.

It’s a good excuse to invest in new perfume and max-out on those gorgeous-smelling moisturisers. If washing your hair is out of the question, don’t worry – even bike-helmetflattened hair can be fixed with a mist spray, product and a good brush.

Food You might want to leave breakfast until after you’ve exercised so pack something special. Fill a container with your favourites: cereals and fruit, muffins or wraps. You’ll be hungrier than usual, and you deserve it. Take a bit extra.

Creating a new habit The psychological barrier is the hardest to break down, so just try it once and see what you think. Spend the journey in working out how you can run that meeting more effectively.

Use the trip home to run the day’s stress out of your body.

Long term, you’ll be fitter and your daily stress will be reduced. And if you struggle with sleep issues, remember: it’s much harder to stay awake worrying when you’re physically exhausted. Perhaps most importantly, you’ll have successfully introduced an element of play into your day – and who doesn’t need that?

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Having breasts can be stressful sometimes. Like, when you have to run for the train. Or when you feel a little too loose and free in your yoga flow, or the group fitness instructor says it’s time for jump squats.

For the most part, you can exercise perfectly well without splashing out on fancy active wear. But if you’re someone who needs support in the chest area, a decent sports bra is almost essential. Feeling supported and comfortable means you’ll have the confidence to move freely, so you can perform better and get more out of your workout.

Lift and hold A good sports bra lets you move freely, feeling comfortable and supported through any workout. Here’s how to choose the right one for your body – so you can run, lift or downward dog without the stress of the bounce.

Rebecca Howden

Breasts like to move about the place when we’re active – up and down, side to side. It’s a consequence of being so soft, round and lovely. Sometimes it’s just annoying and uncomfortable, making us feel like we have to restrict our movement. Sometimes it can cause pain. And over time, too much bouncing can cause damage to the soft tissue and delicate ligaments inside the breasts, which give them their shape.

Bra expert Adele Kershaw, head designer at Berlei Innovation, says being supported during exercise is important no matter how large or small your breasts are. The idea isn’t to stop your breasts from moving completely, but to reduce it to a comfortable minimum.

“Breasts of any size need to be individually supported through lifting and separating,” she says.

“This type of construction in bras is called encapsulation, and is enhanced by underwires which hold the breasts securely in place.”

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The challenge: choosing the right sports bra Like with your everyday bras, it’s always a good idea to get professionally fitted for a sports bra if you can. A bra fitting specialist will help you find the perfect size and style, making sure you feel comfortable and confident to move in it. Of course, it’s not always possible to get into a good store for expert advice. But there are a few things to know that will take a lot of the guesswork out of your shopping.

Sports bras come in lots of different styles, designed for different body types, workouts and levels of impact.

Some are underwired, some are more of a crop-top style. Some are padded with foam contour cups for more lift and shape.

Whichever style you prefer, it’s important that it fits properly. A poorly-fitting bra can leave you feeling unsupported or too restricted – or worse, aching with neck, shoulder and back pain. And if you’ve ever experienced bra straps digging into your shoulders, wires poking into the soft undersides of your breasts, chafing under your arms, or an underband that feels more like a corset, you’ll know it’s just not worth it.

“It is essential that you feel comfortable in a bra when being active,” Adele says. “While each woman has personal preferences when it comes to choosing a bra, sports bras should feel firm but not restrict breathing or movement.

“The most common mistake is to wear an underband too loose, or a cup too small. This can often happen when wearing a crop bra, which relies on a compression structure, thus making underwires the best way to go.”

“Breasts of any size need to be individually supported through lifting and separating. This type of construction in bras is called encapsulation, and is enhanced by underwires which hold the breasts securely in place.”

The band Look for a bra with a strong, wide underband to give you support. The band should fit snugly – firmer than an everyday bra, but not so tight that it’s uncomfortable. The back should sit level with the front, without riding up anywhere.

To check the fit, Adele suggests rotating and twisting your upper body and raising your arms – the band should stay in place. “If the bra moves, then the band is too big,” she says. “If you feel restricted or you see bulges and breast spilling out at the underarm, then the bra band is too small.”

The cups Your breasts should fill the cups completely, but not be spilling out in any direction. This is important for effectively limiting movement.

“Try a squat jump. If you feel a lot of movement, generally the cup is too big.

If your breasts come out over the top of the cups, then the cup is too small,” Adele says. “Try also bending forward.

If you can see down into the bra, then the cups are too big, and if your breasts are spilling out over the top, the cups are too small.”

The straps There are lots of different styles of straps – racerback, criss-cross, tank top style. In any case, they should fit firmly, but not too tight. You don’t want them to be slipping around, or digging into your skin. Most sports bras will have adjustable straps, so play with the length to find a good fit for you.

Some will also be convertible, so you can try crossing them over if that feels better during movement.

Keep in mind that straps will stretch over time, so it’s a good idea to leave room to tighten them further. If the bra fits perfectly on the tightest possible adjustment, try a different style.

The material “It’s very important that the inside of the bra feels soft, without any sharp edge that look like they may irritate or rub your skin,” Adele says. “The fabric should feel like it has a firm stretch, so when you extend it in your hands you require some power and you can see it recover.”

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Splashing safe Australia is blessed with breathtaking beaches, white sand and sparkling waves. Trent Maxwell, better known as Lifeguard Maxi from Bondi Rescue, shares what we need to know about the crests, falls and whims of the surf.

AS A LIFEGUARD, WHAT ARE THE BEACH SAFET Y

WHAT SHOULD YOU DO IF YOU GET CAUGHT IN A RIP?

ESSENTIALS YOU WANT E VERYONE TO KNOW?

Firstly, swim at a patrolled beach. My advice is to swim close to the shore, between the red and yellow flags. The flags are very important – this is where the lifeguards are patrolling.

Also, learn to look out for the dangerous current/beach closed signs. Don’t ignore them; these signs are in place for your safety.

Secondly, learn a bit about water safety. Watch the water before you swim, learn about rips and make sure you stay calm if you get into trouble. Don’t go in to the surf if you’re not comfortable – you need to know your limits. Check for strong currents, as rips are stronger and fiercer in big surf. If in doubt in large surf, stay on the beach and wait for a calmer day.

Stay calm. Don’t panic, and float to save your energy. Raise one hand to let everyone know you’re in trouble. Use your weaker arm, so you can use the stronger one to help you keep afloat until help arrives.

Never try to swim against the rip. Rips can move in all different directions, so first work out which way the current is taking you.

If you are a strong swimmer, you can swim to the left or right of the rip and then start to make your way towards the beach.

If you are not rescued, a rip will often take you out behind the breaking waves. Aim to move towards the whitewash in the waves as this may be a sandbank. The waves will also help push you back into the beach.

Lastly, be sun-safe and never swim alone – make sure you have someone with you.

THE WATER IS HOME TO LOTS OF CREATURES, AND SOME CAN

WHAT ARE RIPS, AND HOW CAN YOU SPOT ONE?

Blue bottle stings are very common. You can get the stinger off by washing with fresh water. The pain from the sting varies but usually lasts for about 30 minutes. If you can, find a lifeguard as they may have a sting spray that helps. If not, go home and have as hot a shower as you are comfortable with, as that usually helps.

A rip is a fast-moving channel of water that can be dangerous, even for experienced swimmers. Rips are formed when the water that has come into the beach needs a way to escape quickly, so it forms into a channel going back out to sea. Rips usually slow down and stop out behind the area where the waves are breaking.

GIVE US NAST Y STINGS. WHAT SHOULD WE LOOK OUT FOR?

YOU’VE RECENTLY RELEASED A CHILDREN’S FICTION SERIES, MA XI THE LIFEGUARD. WHAT INSPIRED YOU TO WRITE IT?

When you are watching the beach there are a few clues to look for. Rips can be visible through a combination or all these things, so look carefully and ask a lifeguard if you are unsure.

• Look carefully for areas where no waves are breaking, as this can be evidence of a rip.

• The water might look darker and a bit murky in a rip because it is deeper water. This is why you can’t touch the bottom if you get caught in it.

• You might notice foam floating out to sea. The foam could be in the rip, so this is another clue.

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I get asked a lot of questions online about lifeguarding, so writing the books has given me an opportunity to pass on my knowledge to so many more children, wherever they might be.

The books allow me to teach water and beach safety awareness in a way that is fun, and I hope to inspire a few future lifeguards too along the way.

These stories relate a lot to my upbringing by the beach and my dream to become a lifeguard. I hope that young readers will see that if I can do it, they can too! Be persistent, work hard and follow your dreams, no matter what they are.

Maxi the Lifeguard: In Deep Water and The Stormy Protest by Trent Maxwell and David Lawrence (Affirm Press, $12.99) are available online and in stores now.

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Born to dance The benefits of music and dance for babies are boundless – so turn up the tunes and let your little one drop it like a tot.

Rebecca Grant

Regardless of how you feel about your dance moves now, it seems we were all born to do it – and dancing from young age may make us smarter.

A study based on babies aged between five months and two years old found that humans may be born with a predisposition to move rhythmically in response to music.

According to the findings, babies respond to the rhythm and tempo of music, and they find it more engaging than speech.

The researchers also found that the better the children were able to synchronise their movements with the music, the more they smiled.

Can bouncing to a beat boost your baby’s brain?

Research also suggests that exposing your baby to music and dance from a young age might improve both their processing of music and their speech development.

A study published in the Proceedings of the National Academy of Sciences found that a series of play sessions with music improved nine-month-old babies' brain processing of both music and new speech sounds.

According to the authors, the results indicated that experiencing a rhythmic pattern in music can also improve the ability to detect and make predictions about rhythmic patterns in speech.

Another two-year study by researchers at the Brain and Creativity Institute (BCI) found that a child’s brain develops faster with exposure to music. The results of this study indicated that exposure to music and music instruction accelerates the brain development of young children in the areas responsible for language development, sound, reading skill and speech perception.

Dancing with your baby Erynn Binns, Director of Bop Along Baby Music, is an expert in teaching babies to dance. She says that when it comes to introducing music to babies – the earlier the better.

“We know that it’s important to be creative with babies, to use various textures in our voice in our storytelling,” she says. “Singing and playing music aligns and complements this idea.”

Erynn says there are simple ways parents can encourage their babies to start dancing, like sharing their music with them and playing music at home.

“Your enthusiasm will become a lovely reflection in them and hopefully this will result in passionate, interested and confident children.”

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Step this way The pattern of your feet when you walk or run can play an important role in how your body feels. Podiatrist Christina O’Brien explains how gait analysis can help get you in a better rhythm.

Your feet house a quarter of all of the bones in your body – they have an important job to do in keeping you moving.

But they can become vulnerable to stresses. This can lead to compensatory movement patterns developing, which can cause pain, discomfort and disability.

By assessing your walking and running gait, a podiatrist can examine if any issues may be occurring, and come up with a personalised plan to resolve the issue.

How is gait analysis done?

As podiatrists, we are interested not only in how you walk, but in all your movement.

We refer to it as a biomechanical assessment, as while your gait and walking are important, so too is how you move in all areas of your life.

We want to know about your life, your frequency of movement, what may aggravate your pain and what the relieving factors are. We examine the level of your hips, the roll of your knees and the impact of your stride. We will assess your joint range of motion and the strength of the muscles in your legs. We look at the angles that may change in your foot and lower limb when you are standing compared with walking.

All of these details are then compiled to create a picture of why you may be experiencing pain or discomfort when walking or standing.

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Foot pronation Pronation, or our foot rolling inwards as it makes contact with the ground, is our body’s natural shock absorption mechanism. It helps us to absorb the ground reaction forces when our foot strikes the ground. When our foot is in this position it also means that the joints are more ‘loosely packed’, and thus our foot is not as stable.

If the pronation goes beyond the normal limits, it can lead to over-straining of soft tissues in the foot. It may also cause compensatory foot mechanics, as the foot tries to maintain its stability.

If there isn’t enough pronation, then our foot cannot properly absorb the shock as it hits the ground. This results in points of the foot being used that are not designed for bearing as much load. This can create excessive stress in the foot, as these structures compensate for the extra pressure.

Choosing the right running shoes There are so many different types of running shoes on the market and it can be difficult to determine which ones may be right for you. Your gait shows us how your foot functions while you are walking and running. Therefore we are able to help guide what sort of support and structure you would benefit from in a running shoe and give suggestions on which ones would be right for your individual needs.

Foot health checklist

How else can a podiatrist help you to move better?

After careful biomechanical assessment we can collaborate with you to develop a treatment plan to relieve your symptoms and get you moving again free from pain.

Do you:

If required, we can prescribe an orthotic device to wear in your shoes. This can help redistribute pressure, reduce compensatory patterns and allow for better foot function.

• Find walking or standing uncomfortable?

We can also assist with other things that may be causing you discomfort when walking, such as corns and calluses, which often develop from a compensatory gait pattern.

Podiatrists are foot health experts who are universitytrained in the structure and movement of your feet and lower limbs. They can assess, diagnose, treat and rehabilitate foot, ankle, knee, leg or hip pain.

• Have sore feet?

• Experience leg pain?

• Have painful knees?

• Experience sore hips?

• Experience leg or foot pain during sport?

• Need advice on correct footwear?

If you are experiencing any of the above, a podiatrist can help get you moving, pain free and living a fuller life.

Find a podiatrist near you at podiatry.org.au

Find your running rhythm with parkrun Every Saturday morning, parkrun holds free, social 5 km runs in hundreds of parks all around Australia. It’s a great family-friendly way to get active outdoors and challenge your fitness.

Find a parkrun community near you at medibank.com.au/ freeandactive

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Feel good with free tai chi in Brisbane Medibank Free + Active brings you fun, free and social activities all around Australia. If you're in Brisbane, you can try free tai chi classes as part of the Medibank Feel Good Program. Presented by Brisbane Marketing in partnership with Medibank, the outdoor fitness series features a mix of relaxing workouts and high energy classes to choose from, all held in the lovely South Bank Parklands.

Look out for 2019 program dates at feelgoodprogram.com.au

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Find your flow Tai chi is a slow, rhythmic, calming exercise that benefits both body and mind. Chunmei Yang, founder of Tai Chi for Health Brisbane, introduces us to the practice.

Tai chi originated in ancient China. It’s an effective exercise for both body and mind, and is often called ‘meditation in motion’. Tai chi’s gentle, low-impact, slow-motion exercise helps maintain strength, flexibility and balance.

Then we do two stretches for each part of the body, going from neck, shoulder, spine, hip, knees to toes, doing each stretch 3-6 times on both left and right sides. Those who have difficulty balancing can use a chair or the wall for support.

The Chinese word ‘jing’ means quietness, and in tai chi, mental quietness. Modern life can be fast and stressful. Tai chi puts our mind into quiet mode by first imagining we are in a beautiful place, like by a lake, or on a mountain top, or in a rainforest.

We then focus on our body. Even though tai chi movements are slow and precise, there is still a lot to focus on, so we have to be quiet from within and be listening to our body.

We stretch gradually, holding each stretch for 10-15 seconds to allow the muscles to relax, until we are at 70-80% of full range.

In the West, 100% effort is often encouraged. Tai chi is different – we always work to the principle of only using about 70-80% of energy, with the rest reserved to avoid overwhelm.

The benefits of tai chi Tai chi has health and wellbeing benefits for people of all ages. Its uplifting calmness can help to reduce stress. The exercises and stretching can help improve posture, balance and strength – although the movements are slow, strength is required to be able to perform them well. Tai chi is also a great way to get moving if you are overweight. Research also suggests it may help to ease lower back pain.

For older people, tai chi can be particularly beneficial. Some studies have suggested that tai chi may help with preventing falls and reducing pain from arthritis.

What happens in a tai chi class?

Tai chi is practiced in a slow, coordinated way. I always encourage students to work at their own pace and listen to their body, which is different for everyone. Don’t feel bad if you’re not very coordinated at first.

We start with gentle warm-up exercises, including walking around slowly, clenching and unclenching hands for one or two minutes, letting go of everyday thoughts and preparing ourselves to focus on tai chi.

Getting the most out of tai chi To get the most from your tai chi practice, it’s important to relax, be open-minded and playful and enjoy developing a deeper connection to all life around you. Take pleasure in noticing and connecting mentally and physically to the flows of energy. Feel this connectedness in your whole body and move by engaging your core.

It is vital to be aware of your base or connection to the ground. Wear thinner, softer-soled shoes to feel the earth under your feet.

Consistent practice is important for progress. Set your time to practice regularly and consistently. Practicing with a friend in the park or garden can be fun and can support your discipline, and help if you feel self-conscious practicing in the park. Alternatively, join a group to practice with.

Be aware of how you move in everyday tasks. For example, you can practise by flowing in your movements while working in the kitchen. The practice of tai chi is a lifestyle thing, not just an exercise, so bring its flow into your day.

Find a tai chi class or teacher near you at taichiforhealthinstitute.org

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To the beat Music has the power to move us – and to get us moving better.

Here’s how your playlist can help you recharge your workout.

Mike Lee

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They say music has the power to move us. Our favourite songs can elicit fond memories, taking us back to our favourite place, people, or moment in our lives.

So it’s not surprising that the right music can also take us around an extra lap of our favourite track, or fire you up enough to smash your Personal Best. To that end, there are numerous benefits of working out to music.

Music as a pace setter We’ve all tapped our feet to a beat. It’s natural then, that walking or running to a beat feels good. In fact, regulating your stride to music may help you run more efficiently. Choose a track that will help you keep your rhythm. By gradually upping the tempo of your music playlist, you can increase the intensity of your cardio workout.

Music as a motivator Motivation is where music can contribute most to the quality of a workout. A 2006 study of 30 volunteers at the University of Plymouth found that tempo and music volume contributed to an increase in performance; the louder and faster the music, the faster the test subjects ran.

The benefits of music are also evident in weight training.

Researchers at Brunel University in London found that music with faster tempo and intensity before a workout improved reaction times. And a study at California State University found that self-selected music can impact your mood during strength training, and increase ‘explosive’ exercise performance.

But it’s not all just tempo and loudness. In 2009, The Sport Psychologist journal published a finding that showed tennis players recorded faster reaction times when they listened to songs with emotionally-charged lyrics, as opposed to music with just fast tempo and no lyrics.

Music as a distraction Let’s face it, running with 20 minutes to go seems less appealing than running to the last five tracks of your favourite album. Be it a never-ending road or a tough climb, music can help distract you from fatigue or the monotony of your workout.

If there’s any doubt as to the effectiveness of music when exercising, consider this: 11 years ago, America’s governing body for distance racing, USA Track & Field, banned the use of personal music players to “prevent runners from having a competitive edge.” Gives new meaning to the term dope beats.

What should you listen to when working out?

Different music elicits different responses in people. Though we all have our individual preferences as to what gets us moving, music with a steady tempo and clearly-defined beats are generally the way to go for a good workout.

•

For warming up: Choose songs with a tempo around 100-120 BPM, but be mindful not to choose tracks that are going to put you to sleep!

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For weight training: A slightly up, yet steady tempo of around 130-140 BPM is ideal. Too fast and you may be fighting your inner metronome and risk losing form during your lifts.

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For cardio activities: Depending on the length and intensity of your workout, 145-160 BPM is a good starting point. Personal preference and running rhythm will also play a role in what music works best for you.

•

For cooling down: Now’s the time to reduce your heart rate and bring down the intensity. Relaxing tunes around 100-120 BPM will allow you to catch your breath and get you in the right frame of mind for that well-earned stretch.

Apps are your best friend You won’t have to look hard online to find plenty of music apps that can automatically play tracks based on your running tempo, or that let you set the tempo, or type of music you want during your session.

Listen safely And finally, before you go out there and smash your PBs to Thunderstruck, be sure to play your workout tunes at moderate levels to prevent any potential hearing damage.

And being ‘in the zone’ is great, so long as you’re fully aware of surrounding obstacles, pedestrians and traffic!

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Music for your mood Music can soothe us, revitalise us and stir up all colours of emotions. Psychology professor Dr Nikki Rickard explains a few ways we can use our playlists to feel better.

Illustrations: James Lake

WHY DOES MUSIC PRODUCE SUCH AN EMOTIONAL RESPONSE IN US?

Music can be complex – so its effect on us can also be complex. One of the most powerful ways music produces an emotional response is to pull up memories that have become associated with it. Music we listened to in our youth is the soundtrack for a lot of important and emotional events – first love, losses, changes in self-identity and social identity. This music is bound to memories of those events in a ‘music-emotion-memory’ brain hub, so that the emotions and memories are also triggered whenever we hear those songs again.

Music can also be emotionally powerful because it is physiologically activating.

Some of our very basic survival systems in the brain and body can be alerted by music. In this way, any emotions we’re feeling in response to the music can become strengthened.

Another way music can produce strong emotions is via empathy. We can hear a mournful cello, a foreboding bass, a slow, fearful rhythm, or a crying voice singing the blues – and we share the emotion being expressed. The parts of the brain activated when we personally feel those emotions can also be activated by watching or listening to others experiencing those emotions – so we ‘feel’ the emotions the musician or composer is trying to express in the music. >>

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>>

HOW CAN MUSIC MAKE US FEEL HAPPIER AND MORE

WHY IS IT SOMETIMES PLEASURABLE TO LISTEN TO SAD

ENERGISED?

MUSIC? IF YOU’RE FEELING DOWN, IS SEEKING COMFORT IN SAD MUSIC A GOOD IDEA, OR IS IT MORE LIKELY TO MAKE

Some of the key characteristics of uplifting music are a faster tempo, major keys, bright timbres, consonant harmonies and regular rhythms (Vivaldi’s Spring is a good example). This type of music is more likely to make people happier than slower, minor key, irregular melodies (Albinoni’s Adagio in G minor is a classic example of a piece that is more likely to make us sad).

Any music that mimics events in our world that alert us – like fast or loud sounds, or unexpected events – will physiologically arouse us, and have the potential to energise us.

But this will differ across individuals. Our associations with a piece of music, current mood, personality or personal preferences can trump the structure or style of the music. So while the bright, upbeat style of march music should be happy, my preferences mean it’s likely to annoy me. Slow bluesy songs about angst can make me smile because they are so beautiful.

YOU FEEL WORSE?

People often use music to regulate their emotions – we listen to upbeat music when we want to feel happier or get energised, but we can also seek out music to manage negative feelings, like anger and sadness.

Most of the time, music can be very effective for coping with negative feelings – for instance, in helping to release pent up tension, to help us see that others have felt the same way as we do and understand our own emotions better, and even as a ‘friend’ who is connecting with and empathising with our own emotions.

Studies have shown that music can also activate the same reward systems in our brain as do other reinforcing stimuli, like food, sex and drugs. The happy chemical dopamine is released and we feel pleasure as a result.

Music can often help us see that ‘negative’ emotions can be very positive – insights and learnings can come from how sadness helps us see the world a bit differently. Some people find answers to their problems in the songwriter’s own journey through similar situations. So we often choose music of a similar emotional colour to how we’re feeling, and this often helps us to cope with those difficult emotions.

The key predictor of whether music will trigger this pleasure system is not to do with the actual type of music, but rather whether an individual personally likes it or not. Familiarity with a piece of music can also increase the chances we will like it, as does the right level of complexity (too difficult and we don’t understand it, too simple and it’s boring). For each individual, the level of music knowledge and exposure we’ve had in across our lives will determine which type of music is likely to be most pleasurable for us.

However, if we’re experiencing ongoing sadness or clinical depression, listening to sad music can exacerbate those feelings. Studies (e.g. by Sandra Garrido) have shown that sometimes listening to a lot of sad music when depressed can encourage rumination, and prevent individuals from more adaptive means of coping. Sad music can then be unhelpful, keeping the listener ‘stuck in the rut’, deepening their own feelings and encouraging further spiralling down the negative cycle of thinking.

At these times, despite the music perhaps not resonating so well with how we’re feeling, it may be healthier to listen to happier music, which has been shown to improve mood.

"Music can also be emotionally powerful because it is physiologically activating. Some of our very basic survival systems in the brain and body can be alerted by music."

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Music for your mood / Nikki Rickard

HOW CAN MUSIC HELP TO CALM YOU DOWN?

Music has been shown to be capable of reducing anxiety and tension. Music which has a slow tempo, warm timbres (e.g. strings) and legato (smoothly connected) notes is generally soothing. Satie’s Gymnopedie No 1 is a nice example.

Again, music is hijacking systems in our brain that support our survival. It’s the same way we respond to waves lapping on the shore, or gentle breezes – events in the world that are slow, smooth, repetitive and unlikely to pose a threat. Our brain and body respond to these cues and relax.

In one of our studies, we showed that even during significantly stressful events – such as preparing for a public speaking task – having calming music in the background prevented the classic stress responses, like increased heart rate and blood pressure, as well as improving how people subjectively felt.

WITH TECHNOLOGY ALLOWING US TO CARRY OUR WHOLE MUSIC LIBRARY WITH US WHEREVER WE GO, HOW CAN WE USE

One thing we can do is become more aware and mindful of how our emotions do fluctuate across the day, so we notice when we might need some support. For example, do you hit a patch in the afternoon when you get bored and feel a bit flat? Does the drive home in city traffic and blocked highways increase tension so when you get home, you snap at the slightest challenge?

Smartphone apps can help support you to manage your moods.

Apps like MoodPrism and Pacifica include mood tracking which help you monitor your mood over time, and give you feedback on when and why your emotions vary. These apps can be used to measure whether the current strategies you use for stress (whether they involve music or not) actually make you feel better.

Mood management apps like MoodMission include music among the range of strategies suggested to manage moods.

And music-specific apps (like MuPsych, SoundR and eScape) help you see how your own music selections impact on your mood, and how they might be used to shift moods to where you want to be.

MUSIC TO INFLUENCE OUR MOODS THROUGHOUT THE DAY?

Most of us don’t leave home without a smartphone, so we have such easy and broad access to music like never before. This offers a great opportunity to add music to our toolbag of coping strategies to manage our everyday ups and downs of emotions.

Obviously a lot of people routinely use music to energise and synchronise their activity during exercise. Music can also be used to manage moods, but it helps to do this mindfully. So next time you select your playlist, see how it makes you feel.

Use a mood tracking app if that helps, but be mindful of how you use music, as it’s a powerful tool.

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The emotional rollercoaster Coping with intense feelings like sadness, disappointment and guilt can be difficult.

Psychologist Dr Patricia Zurita Ona shares some strategies for learning to ride out the highs and lows.

Suppose you and I are having a conversation, and you are given two choices: Option A: You never have to have these awful feelings of abandonment, loneliness, guilt, disappointment, or other overwhelming feelings, but you will also lose your capacity to feel love, caring, and joy with others. You won’t feel emotional pain and you also won’t feel connection with others.

Option B: You have all the capacity to feel love for the people around you, care for the things that matter to you, and feel joy for small things in life, and you also have the capacity to feel the pain that comes with struggles, frustrations, and challenges of daily living. You live the life you want to live, with both the sweet and the sour.

Which option do you choose? Would you be willing to drop the struggle and let those feelings be?

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Every time you fight against those uncomfortable emotions by distracting, suppressing, or running away from them, you spend all your energy in that battle, and at the end of the day, you end up with less energy to do what truly matters to you. What are you going to choose?

Emotional machinery is knotty, and those emotions move you in all types of directions and organize your behaviour. Although it’s hard, it’s not impossible to step back, learn to have all your emotions — the fleeting ones, the overwhelming ones, and the brutally chronic ones — and still check your values, evaluate the workability of your action-urges, and choose your behaviour.

Imagine for a second, if you weren’t spending all your time dealing with your emotions, what would you be doing? What places, activities, hobbies, and challenges would you approach instead of avoiding? What would you start or stop doing for yourself and the people around you? What would you pursue?

Choosing what matters is choosing to feel.

"Learning to accept your feelings without becoming them is like being here, in emotion land, before rushing there, to action land."

Choosing to feel If you don’t have control over your emotions, what is left for you? To choose, to learn to have them without becoming them. Learning to stay present with your emotions is about learning to have your emotions without acting based on them or running away from them. It is about letting your feelings run their own temporary life. It sounds easier said than done, but it’s still possible.

For highly sensitive people this is a major sticky moment, because when your emotional switch goes on, those painful emotions are so loud, like the commentators of a soccer game screaming through a microphone, that they demand you take action as soon as possible. And naturally, you may have strong impulses to get rid of them and perform an emotional escapism act by either doing something pleasurable, such as drinking, having sex, eating, or shopping, or simply physically getting out of whatever is triggering the emotion.

Choosing to feel invites you to accept those feelings, as a skill.

Choosing to accept You can choose to feel a feeling and yet still notice and name your feelings as if you’re angry at them, or you can choose to feel and accept them as they come, with the discomfort, the strong urges, and the body noise they make. You don’t have to like or love your feelings, and you don’t have to choose to feel them while forcing yourself and gritting your teeth either; you can learn to choose your feelings with acceptance, taking them as they are.

Acceptance is about easing out of the emotional machinery and beginning to stay with what’s happening under your skin, right there, wherever you are.

Learning to accept your feelings without becoming them is like being here, in emotion land, before rushing there, to action land.

Exercise: Checking in with yourself Set the alarm in your cell phone twice a day to simply check in with yourself about what you’re feeling, the intensity of it, and whether it’s comfortable or not; if you can’t name the feeling, simply describe to yourself the sensations you’re noticing in your body in that moment.

The business of being alive is not an easy one, and it certainly comes with all shades of pain, sometimes expected, sometimes unexpected. No human being likes to be in pain, and because you’re vulnerable to experiencing your feelings at a maximum level, as if your amygdala were a satellite that captures from the softest to the loudest emotional signal happening around you and within you, you naturally feel as if you have to do something about it right away.

What are you going to choose: to be stepped on by the emotional machinery or to be a superfeeler with a degree in emotion strategy?

This is an edited extract from Escaping the Emotional Roller Coaster (Exisle Publishing 2018) by Dr. Patricia E. Zurita Ona. Available from exislepublishing.com and wherever good books are sold.

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The calm challenge Simple changes to your routine can go a long way in softening frazzled nerves and an overwhelmed mind.

Here are a few ideas that can help.

Angela Palo

Stress has this habit of creeping into our lives. The length it stays and the impact it has varies, and depends on whatever it is we’re dealing with at the time. I don’t know about you, but occasionally I reach a point when the best thing for me to do is to stay still and refresh.

Like a lot of people, I pride myself in knowing what’s good for me, but sometimes we get carried away with the hustle and bustle of life, and it all becomes a little bit too much. Recently, I decided to put words into action, and ideas into play – I set up a morning and evening routine and tried my hardest to stick to them. The results? Amazing.

Disclaimer: I am not a health professional, so what you’re about to read is the personal account of someone who’s just trying to listen to her body, heart and mind… and at times struggles with motivation!

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Wake up and stay still Each morning during this process of what I like to call ‘How To Achieve Calm In 10 Days’, I made a conscious effort to take five minutes after waking up to lie still, be aware, and be with my thoughts. I’m not going to lie – the first couple of days were tough, because my first thoughts were either, “Oh no, I’m falling back to sleep” or, “I wonder what that burger meant in my dream”.

Eventually though, I got the hang of it and just focused on my breathing.

This little change in routine made such a difference and I found that once I actually got out of bed, I was just that little bit more ready to tackle the day.

Get off social media and into books As a writer, I have a natural love for reading. I find that transporting yourself into someone else’s world for a brief moment in time is one of the best ways to escape reality and activate the imagination. Unfortunately, I’ve become victim to the endless scrolling of a digital screen.

But really, cutting back on screen time is simple. Set yourself a time during which your phone is on lock down.

The new iPhone update actually has a feature called Screen Time, which helps with limiting time on the phone and social media. From 9pm until 12pm the next day, I have no access to any form of social media on my phone, which has helped me get back into reading.

It’s such a little switch in my day, but it’s given me back an activity that’s important to me.

Look at exercise as a way to reflect I enjoy exercise – I love the high you can get from knowing you just did something to challenge yourself.

A mixture of aerobics and strength training is my go-to. Despite this, I knew that I was in desperate need of something that didn’t require burpees or squats. I was craving something that asked for one move only – running or walking.

I began by telling myself that I would take time after work to unwind, no matter how busy or tired I was. I’m lucky enough to live five minutes from the ocean, so after work, I gave myself two options to get myself moving – a headland/beach walk or jump on the treadmill. I’m not a fan of running (and I doubt it’s a fan of me) but I’ve recently gotten back into it. And I can’t believe I’m saying this – I’ve actually enjoyed it!

Physical activity at whatever level is such a great way to refocus our minds and redirect our thoughts towards things we may have been neglecting or avoiding. Going for an afternoon walk or run not only allowed me to unwind from the day’s work, but also helped me transition my thoughts from deadlines back to my personal life.

Say your thanks At the end of each day, before falling asleep, I made it a point to be grateful.

In general, I think gratitude is one of the best and most important things we can have and do in life. Whether it’s being thankful that you didn’t miss your bus or train like you thought you would, or being thankful because you lived another day – whatever it is, say your thanks. It makes a world of difference in how you continue to approach life.

The verdict: 10 days on I chose to take on this self-inflicted challenge because I felt like I really needed to do something to refresh.

When life gets overwhelming, we need to start our journey back to serenity from within ourselves. It’s easy to say it’s what’s on the outside that affects us, but the more I think about it and the more I learn, I realise it’s about perspective. Yes, what’s happening around us can have a strong impact on us, but the power is in how we deal with life from the inside.

That’s when the magic and calm happens. Give these a go – I promise it won’t do you any harm.

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The fur effect Pets can bring a soothing rhythm into your life – especially if you’re at risk of loneliness, depression or anxiety. Here are just a handful of ways our majestic animal friends can help with calming, mindfulness and brightening our mood.

Rebecca Howden Illustration: Stephanie Howden >>

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>>

I'm curled up on the couch, trying to breathe deeply.

Depression can feel like thick sludge seeping through your bloodstream, everything heavy and slow. The grip of anxiety can feel electric, like you're a sputtering mess of wires, one wrong move away from exploding. Experiencing both at once can really make you feel like you're crazy.

But I can always count on the soothing power of purr therapy.

My big black cat, Gatsby, leaps up and climbs all over me, choosing the best place to snuggle up. And pretty soon, the steady rhythm of his purring, the feel of his velvety fur in my fingers, and the warmth of his body start to quiet the thrashing thoughts in my mind. His purrs vibrate through his body and into mine, and slowly, things start to feel less terrible.

Cats are strange, mysterious creatures. But in their majestic quietness, pets can be one of the purest sources of comfort and affection you’ll ever find. They're there for us in the simplest way – and it can bring a calming warmth and rhythm into our lives that nourishes us on so many levels.

“Pets help make us better humans,” says Brisbane psychologist Christine Bagley-Jones. “They are unequivocally good for your mental health.

“From the simplest perspective, it’s a relationship, and humans thrive when they’re in good relationships. If you have a healthy, wholesome relationship with an animal, they give you a reason to smile and laugh daily. And the skills and emotional range that you experience have so many beneficial qualities.”

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It’s a love story Humans are social creatures, designed to crave touch and interaction. It floods us with oxytocin – the hormone that makes us feel lovestruck. Unlike many relationships, the love you share with your pet is refreshingly uncomplicated.

You’re free to really be yourself and let your emotions breathe, without the risk of human foibles like judgement, jealousy or irritation. In their silent company, you somehow feel understood.

“It’s a beautiful expression of unconditional love,” Christine says. “It’s very reciprocal – your pet will love you back, and that love will be really observable. Even in cats.”

It could be a slow blink of big, adoring eyes, a wet nose kissing your cheek, or just the warmth of a small body curled up next to you. Loneliness is a huge risk factor for poor mental health, and simply having another living creature around can make a real difference.

One large study published in BMC Psychiatry in 2018 found that pets can help people manage long-term mental illness by alleviating loneliness, reducing stress and providing distraction. The love of a pet opens you up. It brightens your mood, and gives you a good dose of the emotional nourishment humans need.

“Pets give you that full range of emotion,” Christine says.

“They make you laugh with their antics. Sometimes they’ll elicit tears, like when they’re being particularly beautiful.

You have that great depth of love and compassion. They’ll pull at your heart strings in all different directions, and that’s good for us – it’s good for the human condition.”

The fur effect / Rebecca Howden

"It's a beautiful expression of unconditional love. It's very reciprocal - your pet will love you back, and that love will be really observable. Even in cats."

Mindful moments Pets have a natural way of calming us down, helping to dissolve stress and anxiety. Some studies show that cuddling or stroking an animal can slow your heart rate and lower blood pressure. The rhythmic, repetitive motion can be meditative, and the soft sensation of fur against your skin brings instinctive comfort.

The pet care routine Of course, looking after another living creature is a big responsibility, and it’s not for everyone. But if you can manage it, the act of caring can give you a sense of purpose that’s really rewarding. It’s an opportunity to display kindness, which can give you a feel-good rush known as a ‘helper’s high’ or ‘giver’s glow’.

If you choose it to be, sitting quietly with your pet can be a magical way to practice mindfulness. “You can choose to really focus your attention on that activity,” Christine says. “You’re in the moment, you’re really present, you’re snuggling up together or gazing into each other’s eyes, and your pet is loving it. If you just allow all five senses to be immersed in that moment, it’s hard to find a better example of mindfulness.”

“That selfless act of feeling responsible for the wellbeing of another is extremely good for a person’s sense of self,” Christine says. “That sense of being needed gives you a feeling of purpose and belonging.”

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Pet care also demands routine, which studies have shown can provide helpful structure for people who are at risk of poorer health – like the elderly, or people living with mental illness or other chronic conditions. At its simplest level, caring for a pet can give you reason to get up in the morning.

“Having a pet also fills in time – there’s not much room for boredom when you’ve got a pet,” Christine adds. “It can also give you a sense of responsibility for your own care, because you want to stick around and be well enough to look after your pet. I see that in mature aged people all they time – getting a whole new lease on life when they get a pet, because now there’s something they’ve got to be keeping in mind when they’re engaging in their self-care.”

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Under pressure Teeth clenching and grinding is a common response to stress – and most of the time, it happens in our sleep. Here’s how give those precious teeth and aching jaw muscles a rest.

Rebecca Howden

"Relaxation techniques like meditation, mindfulness and breathing exercises can be helpful to reduce your clenching and grinding, as can counselling and therapies like cognitive behavioural therapy."

Our teeth do so much for us. They’re sturdy little pearls, made up of strong, bone-like tissue and wrapped in shiny protective enamel.

But they’re not designed to be clenched together for too long, or to forcefully grate against each other. Many of us do this without even realising – gritting or gnashing our teeth through a stressful day, grinding them rhythmically back and forth in our sleep. When it becomes a regular pattern, it can cause persistent aches and pains, and potentially more serious damage to the teeth and jaw.

Why do we do it?

The cause of teeth clenching and grinding – known as bruxism – can be mysterious. For many people, it seems to be a result of emotional stress, anxiety, tension or anger.

But there’s a range of factors that could also be at play.

Smoking, caffeine, alcohol and some drugs are all thought to have links. It can also be genetic, or related to other disorders such as sleep apnoea. In children, teeth grinding is common, but because their teeth and jaws grow so quickly it often resolves itself over time.

Talk to your GP to try to determine the cause of your grinding – this will help guide how to best treat it.

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A real pain Teeth grinding or clenching most commonly happens in our sleep, which can make it tricky to control or even identify.

Often, people only realise they’re doing it when their partners complain. It can sound like stones grinding together – not the most soothing sleep soundtrack.

But there are some other clues that could suggest you have a bruxism issue, says MC Dental dentist Dr Jenifer Jiang. Waking up with an aching jaw or a dull headache are telltale signs.

“You can also get pain in the teeth, sensitivity to hot and cold food and drink, earaches, muscular pain in the face, or stiffness and pain in the jaw joint muscles,” Dr Jiang says.

“You can have issues with opening up your jaw really wide, or clicking when you’re trying to eat.”

Treating your bruxism is important not only for soothing these aches and pains, but for protecting your teeth from damage.

Grinding your teeth together puts a lot of pressure on them, which can wear down their protective enamel, potentially leading to some serious issues.

“Over time, you might have some worn tooth surfaces. You can also get microfractures – tiny cracks in the teeth. Or you might wake up with a chipped tooth from grinding,” Dr Jiang says.

If you have restorative dental work like fillings and crowns, grinding can also cause damage to these.

“If you don’t treat it, it sort of has a vicious cycle. The muscles that cause the grinding get stronger, so the grinding gets worse, and the symptoms worsen.”

Along with tooth damage, there is also potential for damage to the temporomandibular joint (the jaw joint, or TMJ), which can be difficult and expensive to treat.

“There’s a little disc in the temporomandibular joint that can go through a lot of wear and tear if you’re grinding away at night,” Dr Jiang explains. “If that happens, it’s a very tricky area to fix. So prevention is key. You don’t want finicky and expensive surgery later down the path.”

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Give that jaw a rest To protect your teeth at night, your dentist can fit you with a custom moulded mouthguard called an occlusal splint, which you wear over your teeth while you sleep. This won’t necessarily stop the grinding action itself, but it will prevent further wear and damage to the teeth, and help give your jaw and face muscles a rest.

As these night guards can be costly, some people try using a regular sports mouthguard instead. But Dr Jiang says this isn’t an ideal solution. “A sports mouthguard can help for protecting the teeth, but often the dimensions are not quite right and the material is quite rubbery, so it can actually contribute to moving the jaw around more. It’s better to get a properly fitted night guard from the dentist.”

In some cases, your doctor might prescribe you medication that can relax the jaw muscles, reducing the grinding.

Soothe stress Relieving stress is another key way to reduce your clenching and grinding. Relaxation techniques like meditation, mindfulness and breathing exercises can all be helpful, as can counselling and therapies like cognitive behavioural therapy.

The Sleep Health Foundation also suggests developing good sleep habits to increase your chances of a calming night’s rest – for you and your jaw. This includes creating a soothing wind-down routine before bed, reducing your use of caffeine, nicotine and alcohol (especially at night), and making sure your bedroom is cool, dark and quiet.

If your stress is overwhelming, or you think your teeth grinding might be a result of depression or anxiety, it's important to seek help. See your GP to discuss your symptoms and put together a mental health care plan. You can also start by seeking more information about mental health from Beyond Blue at beyondblue.org.au Day grinding If you’re clenching and grinding during the day, the first step is to bring your awareness to it, so you can start to break the habit loop. Notice when your jaw is tense, and make a conscious effort to relax it. You might start to recognise triggers that are making you clench. Over time, you’ll get better at consciously relaxing, reducing the frequency and severity of your bruxism.

“If you’re aware of it, remember that you have control, and you can retrain your habits,” Dr Jiang says. “Just keep reminding yourself – you know it’s bad for your teeth and your muscles.

Just try something to help break the habit.”

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The blue light blues For many of us, looking at screens is a big part of our day – and often, our night too. But what is this doing to our eyes and body rhythms? Vision Eye Institute ophthalmologist Dr Lei Liu explains what you need to know about blue light.

What is blue light?

Visible light from the sun is made up of the colours you would associate with the rainbow: red, orange, yellow, green, blue, indigo and violet. Each colour on this spectrum has a different energy and wavelength.

At the red end, the waves are spaced further apart (longer) and contain less energy. On the other end of the spectrum, the blue/indigo/violet waves become increasingly narrower (shorter) and contain more energy. Collectively, these high-energy visible blue waves are known as blue light.

Blue light and digital devices Most of your exposure to visible light, including blue light, comes from the sun. However, blue light is also emitted from a number of man-made sources including fluorescent and LED lights and electronic screens (e.g. computers, tablets, smartphones and televisions).

Your exposure to blue light from these devices is relatively minimal compared to being outside in the sun. But the growing concern among healthcare professionals is that these devices increase your total exposure – at all hours and while you’re indoors.

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Eye strain When visible light reaches the front of your eye, the cornea and lens work together to focus the light waves onto your retina at the back of your eye. Cells in your retina then convert light into electrical signals, which are sent to your brain for processing.

Research has linked night-time blue light exposure to a number of negative health outcomes, including difficulty sleeping, daytime drowsiness, weight gain, heart disease and depression.

When you’re looking at a screen, your eyes find it more difficult to focus highenergy blue light waves, and this can lead to eye strain. Symptoms of eye strain include sore or irritated eyes and reduced visual contrast.

Looking into the future In short, the long-term effects of blue light on the eye are still unknown.

Previous generations have never been exposed to the same levels of blue light, or from such an early age. It will probably take decades to establish if there’s a link between blue light and eye problems.

Evening rhythms It’s been well established that using your devices into the evening can disrupt your circadian rhythm and inhibit the production of melatonin – a hormone that plays a role in sleep regulation.

While more research is needed, there is some evidence to suggest that too much blue light may damage the lightsensitive cells in your retina, which could increase your risk of macular degeneration later in life.

The circadian rhythm regulates a range of your body’s functions to a 24-hour cycle. Most notably, it makes you feel sleepy in the evening and wakeful in the morning. Your retinas play a key role in regulating your circadian rhythm by sensing light and relaying information about the time of day to your brain.

For this reason, healthcare professionals recommend exercising caution and limiting exposure wherever you can.

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How to reduce blue light exposure The good news is that blue light isn’t all doom and gloom. High-energy visible light has also been shown to elevate mood, boost alertness and improve memory. So instead of trying to block out blue light altogether, here are some tips for reducing your exposure: •

Use the 20-20-20 rule. Take a 20 second break, every 20 minutes, to look at objects 20 feet (6 metres) away.

•

Keep your distance. Sit at least arm’s length from your screens and increase the font size so that you don’t need to hold devices closer or squint.

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Brighten your surroundings. Avoid using screens in dark rooms and adjust the contrast, brightness and resolution to a comfortable setting.

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Get set. Keep your screens clean and position them away from windows or other shiny surfaces to avoid glare and reflections.

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Add a filter. Apply a filter to the surface of your smartphone, tablet and computer screens to prevent most of the blue light from these devices entering your eyes.

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Activate night vision. Install an app or software on your devices to reduce the amount of blue light being emitted, particularly at night.

If you’re concerned about eye strain or damage, or you would like to learn more about lenses that can block out blue light, you should book a check-up with an eye care professional. Make an appointment to see an optometrist, who will refer you to an ophthalmologist if necessary.

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Quit for good There’s no sugar-coating it – quitting smoking can be hard. But trying and trying again is absolutely the best thing you can do for your health. Quit Victoria director Dr Sarah White shares some tips that can help. >>

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"When I was bored or needed to kill time, I'd normally have a smoke, so it was a matter of finding other things to do in those moments." >>

Make a plan When it comes to quitting, there are a lot of individual challenges for smokers.

We advocate that the best way to do it is to set a quit date and commit yourself to it in your mind. Then you need to prepare for that date by getting rid of all your smoking paraphernalia and working out a plan for how you will avoid the situations that trigger you to smoke.

If you call Quitline you can speak to a trained cessation counsellor, who can help you develop the best plan for yourself. It’s a free call and the service has been shown to be very effective.

The counsellors are not there to tell you off – they are there to coach and support you, and help you put some strategies in place.

Understand your triggers There are two forms of addiction when it comes to cigarettes. One is the addiction to the drug nicotine.

The other is more of a psychological addiction, which happens when people rely on having a cigarette as their ‘me time’, and it becomes ingrained in the habits of their day.

So what people need to do is try to understand when and why they are

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smoking. When you come to a conviction within yourself that you really do need to quit, and you can say, “I know what triggers my cravings for cigarettes. I know when I smoke, and I know why I smoke,” this will really help you develop strategies around quitting.

Cope with cravings Cravings can feel unbearable, but if you can hold off and just wait five minutes, the craving will go away. Where possible, take yourself out of the situation where you’re wanting to smoke. For example, if you normally have a cigarette with your coffee in the morning, deliberately do something else instead.

When you feel a craving coming on, remember the four Ds: • Drink a glass of water • Distract yourself from the craving by doing something else, like going for a walk • Deep breath • Delay acting for five minutes Nicotine cravings actually go away reasonably quickly. For most people, you’ll be out of your nicotine addiction within about three weeks, though for some people it may take a little longer.

Quitting again If you’re trying to quit and you fall off the wagon, don’t think of it as a failure. You’ve never failed. Quitting is a process, and every time you quit you learn a little more. Willpower is just like a muscle – the more you exercise it, the stronger it gets.

On average it takes about eight tries before you quit for good. Don’t beat yourself up, and never give up giving up. Every cigarette you don’t have is good for you, so just keep trying.

Your health and your wealth It’s really important to keep remembering that the leading cause of preventable death in Australia is smoking, and quitting smoking is absolutely the best thing you can do for your health, and also for the people around you.

If the health argument doesn’t sway you, think about how many packets of cigarettes you smoke a week, and how much you’re spending. Most smokers will save over $7000 a year by quitting. For your health and your wealth there’s really nothing better you can do.

Quit for good / Sarah White

Josh’s story For Josh, creating new habits to replace his old ones was the key to quitting smoking. Five years on, he still hasn’t had a cigarette – and the rewards have been incredible.

Josh was 35 when he decided to quit smoking, a habit he’d had since he was 18. “I’d wanted to quit for a period of time,” he says. “I wasn’t getting any younger, and the effects of being a long term smoker were starting to settle in a bit.”

Then he separated from his partner, and one big life change prompted another. “It was an opportunity to review what I was doing and how I was going. I wanted to get rid of my bad habits and replace them with good habits.

“I used to drink a lot of soft drinks and energy drinks as well, so I decided to attack them all at once in an effort to improve myself.”

Smoking had been deeply embedded in his daily routine, and changing up those habits proved to be the biggest challenge.

“I was used to having a coffee and a cigarette, or having a cigarette after a meal,” he says. “When my friends would come over, we’d usually go into my garage and have a yarn and chain smoke. Or when I was bored or needed to kill time, I’d normally have a smoke, so it was a matter of finding other things to do in those moments.”

But Josh soon found two things that helped the most – getting active, and a new creative project.

Where to get help quitting

“One of my best friends let me borrow his bike, so I started riding all over the place, which is something I hadn’t done since I was kid,” he says. “The first thing I wanted to do was ride to work, which at the time was about 10 km.

That gave me motivation to get fitter and ride further. Now I still ride to work every day.”

Dr Sarah White suggests these resources:

He started exploring new places on his bike, and combined it with his love of photography. “One day I noticed a park bench on the Maribyrnong River that seemed to be in an odd spot, so I took a photo. Then I started noticing more, and started taking photos of all the park benches I saw.” This grew into a daily Instagram project, @park_benches, that gives a gorgeously quirky glimpse of Melbourne life.

“My fiancé actually noticed the page and messaged me, so we met up. We’ve been together for just over four years now and we’ve just had our first child,” Josh says. “People seem to get a kick out of it, so it reinforces to me that the activity that came out of me quitting smoking has led to some really positive interactions with people.

“I still haven’t had a cigarette in over five years. It took about a year to really get past wanting to smoke, but now I don’t even think about it. I see people smoking and it’s something I can’t even really remember myself doing.”

Quitline – Quitline counselling, combined with nicotine replacement therapy, is absolutely the most effective method of quitting. Call 13 78 48 to chat with an experienced counsellor.

The Quit Facebook page – Here you’ll find communities of people who can share their stories and tips about what worked for them.

Your friends and family – Build a support network around yourself to keep you focused on quitting.

They can be a big help in keeping you motivated.

Your doctor – Your GP can give you advice based on your personal history, and can help you with nicotine replacement products or quitting medications if necessary. If you have a prescription from your doctor, you can also access a rebate on some of these products under the Pharmaceutical Benefits Scheme (PBS).

Online programs and apps – There are a number of different online resources available at quit.org.au including: • QuitTxt – A text program that will send you SMS messages each day to help keep you focused on quitting.

• My Quit Buddy – An app developed by the Commonwealth Government to guide you through your journey to becoming smoke-free.

• Quit Coach – An online program that gives you a personalised quitting plan. It’s very comprehensive and not everyone’s cup of tea, but it’s effective.

• Quit for You – Quit for Two – An app designed for expecting parents, providing support and encouragement to help you quit.

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Two to tango When you’re trying for a baby, there’s often a lot of focus on female fertility cycles. But conception does take two. Here’s what you should know about male fertility, and how to boost your chances.

Cameron Williams

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If you’re trying for a baby, you’ve generally got around a one-in-five chance of conceiving during ovulation each month. Some couples get lucky early in the process, while others may find it’s a lot harder than anticipated.

Roughly 15% of couples experience challenges with fertility, and 30% of the time it originates with the man. (Another 30% of fertility problems originate with the woman; 30% of the time it’s both partners; and 1% of the time no cause can be found.) When planning a family it’s vital to consider the male side of the equation.

The basics Men need to produce around 20 million sperm per millilitre to conceive, and they’ve got to be strong swimmers to make the journey to fertilise an egg. A healthy adult male can release between 40 million and 1.2 billion sperm cells in a single ejaculation. The average male will produce roughly 525 billion sperm cells over a lifetime and shed at least one billion of them per month!

Why so many? Well, blame the competitive side of nature. More sperm means there’s a greater chance of fertilising an egg. Over time the high sperm producers have been able to pass on their genes – survival of the fittest. Of course, it’s not as brutal as it used to be, with modern medicine and science now helping many couples to conceive.

Male fertility boosters There’s a lot of talk about female fertility cycles, with a lot of pressure applied to the process. But it does take two to tango. Male fertility cycles do exist, but they work a bit differently because it’s more about planning. There are little things you can do each month to be ready to conceive.

Here are a few lifestyle changes that can help: Bench the booze Binge drinking is not good for your health and it can have flow-on effects that may limit your fertility. Try drinking in moderation or getting rid of alcohol altogether.

Lose some weight Studies show that obese men are less fertile than men who maintain a healthy weight. If it’s time to lose weight, diet and exercise play in important role in male fertility.

Get moving Sperm quality is reduced when men are too sedentary. Regular exercise does many great things for your body and improving the quality of your sperm is one of them.

Sub in salads Change your diet, which may help you maintain a healthy weight. Try adding foods such as pumpkin seeds and parsley, as well as meals packed with vitamins such as zinc, vitamin E and B12 and various antioxidants.

Beware the underwear Sperm production thrives in temperatures a few degrees lower than the temperature in your abdomen. Your underwear choice may play a role in keeping the temperature inside your scrotum cool. Choose boxer shorts or look into underwear with fabrics that allow for proper airflow.

Keep it fresh A common myth about male fertility is that sperm becomes more potent if a man abstains from sex or ejaculation. Sperm can become damaged if it remains in the testicles for too long. When trying for a baby it’s recommended to ejaculate or have sex 2-3 times a week to avoid a build-up and improve the quality of sperm.

What next?

If you’ve taken all these steps to boost your fertility but aren’t getting a tick on a pregnancy test after a year of trying, it may be time to investigate further.

The most common causes of male infertility are: • Low sperm count • Impotence

Quit smoking and avoid recreational drug use Heavy smokers can produce up to 20% fewer sperm, and it may increase the number of abnormally shaped sperm, making it harder for sperm to fertilise the egg. Time to quit.

• Hormonal problems • Blocks to the passage of sperm A series of tests can help determine if any of these major factors are limiting your chances of conceiving. Treatment options are available, but it’s best to chat about the next steps with your doctor if any are identified.

"Roughly 15% of couples experience challenges with fertility, and 30% of the time it originates with the man."

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Self-care for two Your wellbeing during pregnancy is important – for your benefit, and for your baby.

Obstetrician Dr Chris Russell shares some good daily habits to get into.

Getting into a good routine during pregnancy can help ensure both you and bub are safe and healthy before, during and after birth. Try to establish your pregnancy routines as early as possible and keep them up throughout the pregnancy.

Eat a variety of colours every day Your baby needs a range of vitamins and minerals as it grows and develops. One way to ensure your bub is getting a good variety of nutrients is to make eating a broad colour spectrum of fresh vegetables part of your daily routine. Set a goal to eat a range of colours each day – think green, gold, purple and red.

As well as including plenty of vegetables, your diet should be high in protein and healthy fats and low in carbohydrates, sugars and trans fats. To make sure you’re eating the right amounts and right types of foods, it may help to follow a meal plan. Talk to your obstetrician for diet recommendations that are right for you.

There are certain foods that you need to avoid while pregnant.

Soft cheeses, raw seafood, pre-prepared foods, deli meats or anything that contains raw egg may harbour strains of bacteria that can cause miscarriage, stillbirth or premature labour. Basically, if you think bacteria could thrive on the food, it’s best to avoid it while you’re pregnant.

Your preferred frequency and size of meals may change during pregnancy. For some women, spacing out smaller meals throughout the day can feel better than eating three large meals, particularly if you’re suffering from morning sickness. And remember, you’re not actually ‘eating for two’ – stick to similar portion sizes to what you would normally eat.

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Push play on most days Talk to your obstetrician about exercising during pregnancy – they can give you advice on what’s best for you. For most pregnant women with no health complications, you should try to be physically active on most days of the week. Generally this means incorporating half an hour to an hour of moderateintensity exercise (like walking, swimming or riding a stationary bike) into your daily routine.

How you keep active during pregnancy will depend on your pre-pregnancy fitness and how far along you are. Most types of exercise are feasible in your first trimester, but as your bump grows, you’re likely to find activities such as swimming, walking or using a spin bike preferable.

Being active during pregnancy will improve your energy levels, alleviate pain and discomfort, and lower your risk of pregnancy complications. And if that’s not motivation enough, staying fit during pregnancy also prepares your body for giving birth.

Drink plenty of water throughout the day As part of your pregnancy routine, it’s important to stay hydrated. Generally, this means aiming to drink at least two litres of water each day. Dehydration can have serious consequences for your baby so must be avoided. This can be a particular problem if you’re suffering from severe morning sickness. Drinking plenty of water also helps with constipation and tiredness, and reduces the risk of developing a urinary tract infection (UTI).

If you’re not used to drinking much water, it may help to buy a big water bottle and carry it with you so you can track how much you’re getting through. Sip steadily throughout the day – don’t wait until you feel thirsty, as this means you’re already dehydrated. Frequent trips to the bathroom and pale or colourless urine are signs that you are hydrated. It’s especially important to stay hydrated when exercising or if it’s hot outside, so drink more in these conditions.

Prioritise having a good night’s rest by establishing a bedtime routine that gives you the best chance of falling asleep and having good quality sleep. Your exercise and relaxation routines will both contribute to you having a good sleep. It might also help to have a warm bath or shower, read a book or do stretches before bed. And talk to your doctor if you’re suffering from restless leg syndrome or pelvic pain, as some supplements can help relieve these symptoms.

Schedule some relaxation time every day Building a routine that helps you maintain good mental health during your pregnancy will benefit both you and your baby.

It’s safe to sleep in whatever position you find comfortable until 26–28 weeks of pregnancy. After 28 weeks, there’s an increased risk of complications if you sleep flat on your back.

With your growing bump, sleeping on your side is the best option. You don’t need to restrict side-sleeping to being on your left – sleeping on either side is safe, so opt for the one that helps you have the best sleep.

What works will be different for everyone. For some, doing regular exercise can be great for mental health. For others, a yoga or meditation practice is effective. Or it might just mean scheduling some time to rest each day. If you are struggling with anxiety or depression during pregnancy, talk to your doctor or call the Pregnancy, Birth and Baby helpline on 1800 882 436.

Get a good night’s rest and do it all again Considering how physically and emotionally demanding pregnancy can be, it’s no wonder a good sleep can make all the difference. Unfortunately, having difficulty sleeping is a common problem during pregnancy because of hormonal changes, pain and discomfort.

Set a routine that works for you There’s a lot to manage and plan for during pregnancy. By establishing a good routine that helps you maintain a healthy diet, drink plenty of water, sleep well and keep an active body and a calm mind, you’ll be able to focus your energy on preparing to welcome your bub into the world.

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Wellbeing

The rules of napping A good nap is luxuriously refreshing – but it can be a delicate art. Here’s how to nap smarter, so you can recharge as you need, without disrupting your sleep cycle.

Caitlin Saville

A quick nap can do wonders for your energy levels, but it shouldn’t substitute a good night’s sleep. It’s also essential to make sure your napping doesn’t interfere with your night time sleep – it can become a vicious cycle.

Why nap?

There are a few different styles of napping, with different purposes: The planned nap Planned napping means taking a nap before you feel tired. It’s great for when you know you’re going to stay up later than normal, like for a special event.

The emergency nap Emergency napping comes into play when you suddenly find yourself too drowsy to function. These are especially important if you’re driving or operating dangerous machinery. Safety first!

The routine nap Routine napping is when you take a nap at the same time each day. It’s common in children and the elderly, who may need it to help get them through the day.

Napping essentials To make sure you’re getting the most out of your naps so you’re not left feeling groggy, or wired at night, there are a few guidelines to follow.

How long should you nap for?

Try to keep your naps to under 30 minutes – any longer can leave you feeling foggy or lead to sleep inertia (a feeling of disorientation after waking from a deep sleep). A quick 20 minute power nap can help boost your alertness directly following your nap. It’s a good idea to set an alarm to make sure you don’t sleep for too long.

What’s the best environment for napping?

The setup of your nap den can be a game-changer when it comes to falling asleep. Make sure you’re in a comfortable position lying down, your room is at an ideal temperature, and you’ve blocked out noise and light to the best of your ability. Try an eye mask to help create a sense of darkness.

Is there a good time of day to nap?

Napping too late in the day can affect your night time sleep patterns, whereas trying to nap too early in the day can be near impossible if your body isn’t ready for more sleep. Try to gauge the best nap time based on how your body is feeling. Early afternoon, around 2-3 pm, can be a good time, as we often naturally feel sleepy then.

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Travel for the rhythm Grab your passport and get ready to shimmy, sway and shake it out. Here are a handful of the best destinations for music and dance lovers.

Sophie Jackson

Music and travel are two of life’s great pleasures, so it makes sense to combine the two for a trip of a lifetime.

These music destinations boast some of the best performers and venues in the world, as well as fascinating insights into the evolution of the music genres they’ve become famous for.

Get 15% off Medibank travel insurance Medibank health cover members get a 15% discount on Medibank Travel Insurance – so you can relax and enjoy your trip, knowing you can get cover for surprises like lost luggage, cancelled bookings, delays and rental car insurance excess.

Find out more and get a quote at medibank.com.au/ travel-insurance

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Wellbeing

Berlin, Germany Dance until dawn at one of the world’s most exclusive techno music clubs.

The Deep South, USA Soak up the birthplace of jazz, blues and rock and roll.

After the fall of the Berlin Wall, young locals took advantage of abandoned buildings and a lack of regulation, turning warehouses, hangars and underground sub-stations into non-stop party venues. Fast-forward to 2018, and many of those who started popular illegal parties are successful club owners. While the venues may be more legitimate these days, they certainly still have the underground feel. Line up for the Berghain with its notoriously strict door policy, or party day and night at one of the many outdoor clubs along the Spree.

This pocket of the United States is jam-packed with unique music experiences, thanks to the varied cultural influence including Spanish, African and French. It is arguably the birthplace of modern pop music, with everything from jazz, R&B, blues, soul and black gospel music tracing roots back to the Deep South.

Techno not your thing? Don’t worry.

Berlin boasts three opera houses, was home to Bowie in the 70s, and offers an impressive number of record stores to while away the hours.

Head to Frenchman Street in New Orleans – the birthplace of jazz – to dance the night away, or catch a brass band while walking through Jackson Square. Experience the blues clubs on Memphis’ Beale Street, or visit Graceland and pay homage to ‘the King’. If country is more your style, head to Nashville’s Grand Ole Opry to soak up live performances and history.

Rio, Brazil Get ready to samba!

Indigenous, African and Portuguese influences converge in Brazil, and the result is a heady mix of colour, music and dance. Carnivale in February is the big event, with its exuberant costumes and informal street parties. But if the thought of battling with millions of other revellers overwhelms you, live samba shows can be found all year round in the Lapa district. Or learn to move your hips like the locals at one of the dance schools who welcome first-timers.

Seoul, Korea Join throngs of K-pop enthusiasts at a hologram concert.

United Kingdom (UK) Pull out your gumboots and embrace music festival life.

K-pop (short for Korean pop) has taken the world by storm over the last couple of years – most notably when the song Gangnam Style went viral, generating more than 3 billion views on YouTube. K-pop is an intoxicating mix of pop, R&B and electronic music.

Even if K-pop isn’t your thing, it’s an experience to remember, from the perfectly synchronised choreography (intended to be easy so fans can follow along) to the perfectly groomed and styled stars. Book yourself some tickets for a hologram concert, or film your own Gangnam Style film clip at the Gangnam Subway station.

One of the benefits of having a long, cold winter is that everyone really lets their hair down come summer. In the UK, that means festival season. From the world-famous Glastonbury, which literally turns an empty field into a city of 80,000 music lovers, to quirky Bestival, known for its fancy dress Saturdays, festival season in the UK does not disappoint.

For those who prefer to stay out of gumboots and tents, London is a major centre for opera, classical music, musical theatre, electronic music and more.

Vienna, Austria Immerse yourself in dramatic symphonies.

Classical music lover? You can’t go past Vienna. It has long been a hub for classical music, with composers such as Mozart, Strauss, Vivaldi and Beethoven all spending time working or living in the music-loving city. Book tickets to see the Vienna Philharmonic in the Golden Hall at the Weiner Musicverein, or take in some opera at the State Opera House. There are also plenty of historical classical music sites to explore, like Beethoven’s grave and the house where Schubert gave piano lessons.

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Editor Rebecca Howden

Art Director Rebecca Chik

Contributors Jennie Brand-Miller, Ena Music, Nikki Rickard, Anna Seymour, Angela Palo, Rebecca Grant, Sophie Jackson, Cameron Williams, Chunmei Yang, Patricia E. Zurita Ona, Louise Swinn, Chris Russell, Sarah White, Trent Maxwell, Christina O’Brien, Lei Liu, Reece Carter, Jane Adams, Zoe Bingley-Pullin, Bonnie Palmer, Mike Lee, Caitlin Saville

Illustrators Rebecca Grant, James Lake, Stephanie Howden

Disclaimer: The information contained in this publication is provided for general information purposes only and is not a substitute for medical advice. Unless expressly stated, any views and expression or opinion contained in this publication do not represent the opinion of Medibank Private. Medibank Private does not guarantee the accuracy of any of the opinions, advice, representations or information contained in this publication and, to the maximum extent permitted by law, accepts no responsibility for any loss, injury or inconvenience sustained by any readers as a result of or in connection with the information contained in, or any reliance upon, this publication (whether by way of negligence or otherwise.) The information in this magazine only applies to Medibank branded products.

Medibank is here to help you achieve better health. Our member magazine, be., is full of health advice and wellbeing stories to encourage, inspire and motivate you to feel better every day. Better health is important for everyone and be. magazine is dedicated to delivering news and information so everyone can simply say, with Medibank, I am better.