be. magazine by Medibank. Issue 26: Connections (Winter 2019)

The Connections Issue

Issue Twenty-six / Winter 2019

From the CEO Craig Drummond

In our communities, there is a lot of discussion about how we stay connected in an increasingly digital world. Connections with family and friends, connections to our culture and heritage and connection to our physical environment are all vital to ensuring we look after our physical and mental wellbeing.

In this edition of be. magazine we’re exploring these connections and how they can improve our health. For example, many vitamins and minerals are best absorbed in the presence of another vitamin or mineral (eg. iron and vitamin C, or vitamin D and calcium), and how we associate food with social occasions can impact the choices we make.

While we often put a primary focus on physical health and wellbeing, Australians are now paying more attention to their mental health. One in five Australians experiences a mental health condition in a given year, and almost one in two will experience a mental health condition at some point in their lifetime. Loneliness can have a major impact on our mental health, and psychologist Rachel Cohen gives us some examples of how to maintain and create social connections at any life stage.

Winter is traditionally a quieter period for most of us, with less motivation to get outside and the cold and flu season keeping many at home. I encourage you to be proactive about how you can stay connected in these colder months.

18 Eating better together

42 Partners in crime

54 Move for your mind

68 Lean on me

Simone Austin

Amy Giannotti

Jacinta Brinsley

Rebecca Howden

Food

Exercise

Wellbeing

10 Mediterranean calling Lessons from the Mediterranean diet.

40 Partners in crime Ideas for working out with a buddy.

60 Let's get together How to combat loneliness.

14 The perfect match Can pairing nutrients help you absorb more goodness?

44 All in it together The joys of group fitness.

64 Menopause on the mind Hormonal changes and mental wellbeing.

46 Little champions Team sports for kids.

66 Lean on me How to support someone with cancer.

18 Eating better together Healthy choices in restaurants and cafes.

48 Medibank Free + Active Free fitness events in your local community.

70 Reconciliation and action Working towards a better Australia.

22 Let it grow Veggies and herbs beginners can learn to grow.

50 The active life Free outdoor fitness with Live Life Get Active.

Recipes

52 Move for your mood The mental health benefits of exercise.

16 The love diet trap Is your relationship sabotaging your healthy eating?

24 Loaded sweet potato wedges 26 Sweet and sour crunchy chicken 28 Oven-baked broccoli and cauliflower 30 Lamb mulligatawny 32 Family favourite flatbread pizzas 34 Veggie-full beef bolognese with spaghetti 36 Baked oats with banana and berries

56 Power your cells - at any age Research reveals a new reason to keep exercising.

72 New baby survival guide Feeding, sleeping and self-care.

74 Emotional first aid What to expect when you see a psychologist.

78 Blood for life What happens when you donate blood?

80 Play it safe How much do you know about STIs? 84 Time to disconnect? Changing your relationship with your phone.

86 Your mindfulness problems, solved Tips for creating a meditation habit.

88 Trouble in the bedroom When you can’t sleep next to your partner.

92 Pet connection How to be an even better pet owner.

94 Critters and kids Ensuring happy families with pets and children.

96 Tripping over The best stopover travel destinations.

A note from the editor Rebecca Howden

As the winter chill settles in, it’s natural to look inwards.

We cocoon ourselves in quiet and comfort. We skip the party for a night curled up on the couch. The slowness and darkness of the cooler months can be the perfect time to reflect and rejuvenate.

But as delicious and restorative as those pockets of hibernation can be, it’s essential to balance it out with social connection and activity.

When you’re feeling down, the last thing you probably want to do is put on your activewear and go to the gym. But as exercise physiologist Jacinta Brinsley explains in this issue, getting sweaty can be a powerful tool for your mental wellbeing. If you can push through that resistance, you might just find movement is the best thing you can do for yourself.

This issue of be. magazine is all about reaching out. It’s about feeling connected and doing things together that make us feel happier and healthier. Whether it’s enjoying a nourishing dinner with friends, taking a few minutes to call your mum, or getting swept up in the vibrant energy of a group fitness class, it’s those moments of connection that bring us the most warmth on cold days.

At Medibank, we want to make it easy for you to eat, move and feel better – to create a healthier lifestyle in whatever way works for you. Our new, free Live Better app is designed to help you make healthier choices every day. Set goals, take simple actions and track your progress. From meditation to fitness to eating more greens, it’s all about the small steps.

And if you need any more motivation, Medibank members with hospital or extras cover can earn rewards through the app, just by taking healthy actions. Search for Medibank Live Better in the app stores to get started.

One of the most valuable gems of life wisdom I’ve ever gained is about the connection between mind and body.

Enjoy this issue – and do what you can to feel energised, nourished and connected this winter.

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 big black cat named Gatsby.

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.

Dr Nicola Gates is a leading clinical neuropsychologist.

She is the author of the popular book A Brain for Life and the new release, The Feel Good Guide to Menopause.

Jacinta Brinsley is an Accredited Exercise Physiologist at iNform Health & Fitness Solutions and a PhD candidate at the University of South Australia. Her research is exploring the benefits of mindful movement such as yoga on mental health.

Cassie Slaney is an Accredited Practising Dietitian, health coach, major foodie and wife who loves creating new recipes and food blogging on her @bodylovenutrition_ Instagram page.

Dr Andy Philp is an expert in exercise physiology, metabolism and ageing, and a group leader in the Diabetes and Metabolism Division at the Garvan Institute of Medical Research. His research is supported by the Rebecca L Cooper Medical Research Foundation.

Amy Giannotti is a dietitian, personal trainer, yoga teacher and strength and conditioning coach. She is the founder of Eating Fit and Co-Director of Body Fit Training and Totem Retreats.

Lynnette Hoffman is a health and science writer and podcaster. She also loves exploring remote and wild places and sharing the stories she discovers along the way.

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.

Dr Anthony Villani is an Accredited Practising Dietitian and lecturer at the University of the Sunshine Coast. His research interests are changes in body composition with age, frailty, sarcopenia, dietary patterns and Mediterranean diets.

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

Caitlin Saville is a copywriter at Medibank.

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

Kasia Kaczmarek is an actress, writer and dodgeballer living in Melbourne.

Angela Palo is a selfconfessed multi-passionate creative. In the moments 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.

Simone Austin is an Advanced Sports Dietitian and an Accredited Practising Dietitian passionate about nutritious food to maximise health and performance.

She is the dietitian for the Hawthorn Football Club and the President of Sports Dietitians Australia.

Troy Benjamin is a radio host and the founder of Deadly Events, a First Nations focused event collective, and a national barista agency, Backup Barista. A proud Mutti Mutti man, he is a member of the Victorian NAIDOC committee, and the proud father of Derek the whippet.

Hannah Ovens-Henig is an Accredited Practising Dietitian living in Melbourne. She is passionate about empowering individuals to find enjoyment in living a healthier lifestyle.

Dr Elise Bialylew is a doctor trained in psychiatry and mindfulness. She is the founder of Mindful in May, the world’s largest online mindfulness fundraising campaign for global poverty.

Milly Edgerley is a writer and Londoner living in Melbourne.

When she’s not writing about health, lifestyle and food she’s most likely to be found with her head in a book.

food

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Food

Mediterranean calling A food pattern is more than the sum of its parts.

Accredited Practising Dietitian Dr Anthony Villani explores what we can learn from the rich and colourful food cultures of the Mediterranean basin. >>

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Food has the capacity to bring individuals and communities together. For many societies, food is a deeper symbol of love, passion and togetherness. It’s a celebration of culture and has deep connections to religion, traditional culinary practices, local produce, local heritage, cultural identity and social interactions.

Living in Australia, we are so privileged to have such a multicultural society where the tastes, smells, colour and sounds from a variety of cuisines across Africa, Asia, North America, South America, Europe and Oceania are right on our doorstep.

When it comes to nutrition, the Mediterranean region is one area of particular interest to researchers. Let’s take a closer look at what lessons we can take from this rich, varied and colourful way of eating.

Food patterns: the whole picture Can specific foods provide health benefits? Are vegetarian or vegan diets, or avoiding foods containing saturated fat, sugar, gluten or fructose the key to health? Although these are fascinating questions, unfortunately they are almost impossible to answer.

Focusing on single nutrients or foods is a very simplistic view of nutrition. Current research tells us there is no specific food or dietary component that is as beneficial for health as the whole dietary pattern itself. As the old saying goes, ‘the whole is greater than the sum of its parts’.

For this reason, many researchers like to study food patterns.

By definition, food patterns are the quantities, proportions, varieties and combinations of different foods and beverages within diets, and the frequency with which they are normally consumed.

In other words, food patterns are about the inter-relationships of foods and nutrients within a food culture or diet. This also involves an appreciation for food’s links with traditional culture, heritage and social interactions. A Mediterranean dietary pattern is the perfect blend of this.

The Mediterranean diet The Mediterranean diet is one of the most investigated dietary patterns in the world, and for good reason. There is an enormous amount of scientific evidence to support the benefits of a Mediterranean diet in the prevention and management of a wide variety of diseases, including cardiovascular disease, type 2 diabetes, metabolic syndrome, depression, cognitive decline and cancer.

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What does a Mediterranean diet look like? When speaking from a traditional sense, most researchers describe the Mediterranean diet as a plant-based dietary pattern common to communities that lived in the olive-growing regions of the Mediterranean basin before the mid-to-late 1960s.

The diet is often characterised by a high intake of vegetables, fruits, nuts, seeds, legumes, grains, extra-virgin olive oil, and wine; a moderate consumption of fish and fermented dairy products (cheese and yogurt, mainly from sheep or goat); and a low consumption of meat and meat products, vegetable oils, processed cereals and butter. It is relatively high in healthy fats (from olive oil and fish), low in saturated fat, and rich in vitamins, minerals, dietary fibre and antioxidants.

On most occasions traditional foods were combined, often with olive oil. The combination of nutrients in the presence of fat provides greater nutrient diversity and absorption, particularly of antioxidants. Some examples of traditional culinary combinations include dark green leafy vegetables drizzled with lemon juice, vinegar and olive oil; vegetables and legumes cooked with herbs and olive oil; and sofrito, a dish that includes tomatoes slowly cooked with garlic, onion, herbs and olive oil.

Food, culture and lifestyle Nevertheless, the identity of a Mediterranean diet is intriguing and difficult to truly define, because it varies between countries and time periods. And this makes sense – the Mediterranean basin spans over 20 countries across Europe, Africa and Asia, each with different dietary patterns, religious beliefs and cultures. For these reasons, a single Mediterranean diet simply does not exist.

Many people tend to associate Greek, Spanish and Italian food as the ‘Mediterranean diet’. However, origins of the Mediterranean diet date back from ancient civilisations including the Minoan, Phoenician, Classical Greece and the Roman Empire. Middle Eastern culture also helped shape the Mediterranean diet, with the introduction of staple foods such as legumes, eggplant, spinach, almonds, spices and grains.

Despite differences in cuisine and dishes, these countries share similar ways of being and lifestyles. The Mediterranean diet is so much more than simply a diet. Rather, it’s a social practice based on a set of skills, knowledge, traditional practices and religious beliefs which connect paddock to plate.

Such practices include home-based cooking, traditional slow cooking methods, growing and sharing fruits and vegetables within the community, consuming main meals together with friends and family, frequent socialisation and engaging in regular physical activity.

Mediterranean calling / Dr Anthony Villani

How to eat Mediterranean style If you think that following a Mediterranean dietary pattern could be a good fit for your lifestyle – or you simply want to improve your diet and overall health – here are a few principles to get you started:

Use extra-virgin olive oil as your main source of fat – both for cooking and as a dressing.

Try to eat vegetables with every meal, and include a wide variety of different types of vegetables. Think colour: green, red, orange, purple, yellow.

Eat fresh fruit every day.

Include 2-3 legume-based meals per week.

Include 2-3 servings of fish per week – preferably oily fish such as salmon and sardines.

Snack on nuts (walnuts and almonds in particular) 2-3 times per week.

About a handful is all you need.

Eat smaller portions of meat (beef, pork, lamb and chicken) and less often (once or twice per week).

Select wholegrain breads and cereals over refined options.

Consume plain Greek yoghurt (about 200 g) daily.

Limit your intake of sweets, pastries and soft drinks for special occasions only.

Consume wine in moderation (limit to one standard drink, 100 ml, per day).

Try to include 1-2 alcohol-free days per week.

Always remember to enjoy your food, and preferably consume it in the company of friends and family.

Before making any change to your diet, particularly if you have a medical condition, or if you would like more specific advice tailored to your individual requirements, seek advice from a health professional such as an Accredited Practising Dietitian.

Need more healthy eating advice?

Accredited Practising Dietitians are nutrition professionals with at least four years of university study behind them. They provide practical, tailored nutrition advice, and can help motivate and support you to towards better health.

To find an Accredited Practising Dietitian near you, visit daa.asn.au.

Medibank Extras can help you with the costs of seeing a dietitian, depending on your level of cover. Find out if your cover includes this and check your waiting periods and limits at members.medibank.com.au or download the Medibank app.

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The perfect match Some nutrients give others a helping hand – so eating them together can help your body absorb more goodness. Accredited Practising Dietitian Cassie Slaney shares some delicious nutrient pairs to get to know.

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When we eat for our health, we tend to focus on the types of foods and portion sizes on our plate. We usually aim to eat a variety of foods and colours to get a diverse range of nutrients and nourish our body.

Calcium and vitamin D Calcium is an important nutrient that helps keep our bones, teeth, muscles and heart healthy. A lack of calcium over time can lead to osteoporosis and other bone health issues.

However, we don’t often think about what foods we are pairing on our plate and how this can affect our body’s ability to absorb those nutrients. This is known as ‘nutrient pairing’. It’s like a nutrient connection that can affect how much of the nutrients in our food our body can ‘take in’ or absorb.

An easy way to boost your calcium absorption is to pair it with foods containing vitamin D. This pairing works as the active form of vitamin D enhances the absorption of calcium in our small intestine.

Our body’s ability to absorb the nutrients in our food is also known as ‘bioavailability’ – basically, how available the nutrients are for our body to absorb. Some foods when paired together can boost the absorption of certain nutrients by our body. This means you can pair food combinations to get the most value from them, leading to better wellbeing.

So what nutrients or foods should you eat together to get the most from them? Here are a few perfect pairs to get to know.

Iron and vitamin C Iron is an essential mineral that our body needs to help transport oxygen, maintain a healthy immune system and produce energy. Iron is a tough nutrient to absorb, with only around 18% of iron being absorbed from a traditional Western diet.

A simple way to help your body better absorb iron is to pair it with foods containing vitamin C in a single meal. Vitamin C helps your body to break down the iron and absorb it more easily.

This pairing works for iron that is plant-based (known as ‘nonhaem’), which can be found in foods such as lentils, chickpeas, beans, nuts, seeds and leafy green vegetables.

Vitamin D is mainly known as coming from the sun, but it can also come from food sources such salmon, mackerel, eggs (yolks), cheese and fortified products like margarine, dairy, cereals, orange juice and soy milk.

Combinations to try: • Baked salmon with herbed yoghurt topping • Cheesy broccoli and spinach omelette Protein and healthy carbs Fad diets usually cut out core food groups, with carbs being labelled as the culprit. However, carbs are important to include in a balanced diet, as they are our first source of energy and fuel our brain, metabolism and vital organs.

When we eat a meal with both protein and healthy carbs, the protein will take longer to break down into smaller building blocks and digest than the carbs. This is useful as it helps to slow down carb digestion and prevent blood sugar spikes in our bloodstream. Teaming up protein and healthy carbs can help steady your blood sugar levels, keep you feeling fuller for longer and give you a sustained release of energy throughout the day.

So don’t be scared of including healthy carbs. Just pair them up with a good source of protein for better digestion.

Combinations to try: • Almond crusted lamb, mixed beans, spinach and feta salad with citrus dressing • Orange and lemon baked chicken with lentil salad (lentils, freekeh, spinach, sunflower seeds and dried cranberries)

Combinations to try: • Overnight oats with Greek yoghurt, blueberries, mixed nuts and seeds • Moroccan chicken, hummus and salad multigrain wrap Now all you need to do is start ‘pairing for health’ and enjoy the nutritional benefits of tasty food combinations.

Eat better with delicious recipes Get hundreds of healthy recipe ideas at medibank.com.au/livebetter

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The love diet trap Is your love life sabotaging your healthy eating?

Research shows couples may be more likely to gain weight than singles.

Accredited Practising Dietitian Hannah Ovens-Henig explores how to create healthier habits together.

There are many perks to being in a relationship – a guaranteed new year’s kiss, someone to vent to after a rough week, and a plus one to bring along to those awkward family gatherings.

Skip past the initial dating phase, and suddenly your Friday nights now involve trackpants and snuggling on the couch with a good movie and pizza.

Contentment has kicked in. But can falling into the comfort of a relationship be negatively impacting your health?

Research suggests that those in romantic relationships may be more likely to gain weight than their single counterparts. For example, a large Australian study published in PLoS ONE in 2018 found that couples were less likely to be within a normal weight range than singles.

Couples tend to adopt similar health habits – for better or for worse. Larger portions sizes, eating out or ordering takeaway more frequently, watching more TV, skipping the gym to spend more time together and drinking more alcohol are a handful of the common ways healthy habits can slip.

Any of these sound familiar? Don’t stress – coupling up doesn’t need to kill your healthy habits. And with a partner in crime to motivate you, creating a healthier lifestyle can be easier than you think.

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Here are some simple steps to get set on the right path.

Meal plan I know, you’d rather spend your time doing anything but deciding what’s on the menu for the week ahead. But meal planning is essential for preventing poor food choices. Taking the time to come up with recipes and do a bulk grocery shop saves time during the week and means you’re less likely to get takeaway on the way home. If you’re struggling to find recipes, you could try one of the many popular services that now deliver pre-prepped ingredients.

It will take the hard work out of meal times and give you new ideas.

Heat things up in the kitchen You’re more likely to eat better when cooking at home. Portion sizes can be more controlled and you’re more aware of ingredients used. But healthy eating doesn’t have to mean a sudden switch to zucchini noodles topped with tofu and hemp seeds. If it’s too much of a change, it’s likely to end up in an emergency UberEats order. As a start, keep it simple by making healthy tweaks to familiar meals you both already enjoy. Try adding some more veggies into tomato based sauces, swapping white for wholegrain options or using marinated grilled chicken instead of schnitzels.

Eat at the table When the dining table is covered in bills and laundry, you wind up eating on the couch or in front of the TV – which isn’t

great for mindful eating. Studies have shown that when we’re distracted while eating, we tend to eat more, and more quickly. This can leave us feeling less satisfied and reaching for the snacks later. So ditch the screen time, set the table and take advantage of having company to eat with. This will be better not only for your health, but for your relationship too.

Cut the takeaway We’ve all fallen into the mid-week dinner blues. With many apps making it so easy to get food delivered straight to your door, the temptation to order in can be high. Try to use the 20/80 rule – 20% takeaway and 80% home cooked meals. Takeaway doesn’t have to be all bad. Simple tweaks to your order like an extra salad, grilled fish options or thin crust pizza can make a big difference.

Make an exercise date Skipping your 7am spin class for a sleep-in with someone next to you in bed sounds reasonable, right? Try to break the habit of dodging the gym by making your partner a workout buddy.

If the gym isn’t your thing, suggest active dates. Try something fun like a scenic hike, or simply a bike ride to the local park.

Tap into your competitive side A little competition never hurt anyone.

One idea is to use the free step counter on your smart phone to track your steps.

Whoever achieves the most steps each week gets a reward – massage perhaps?

Ready for Couples health insurance?

Sure, it’s not the most romantic of relationship milestones. But if you’ve coupled up since your last health cover review, you might want to consider streamlining your separate private health policies by taking out Couples cover.

Find out more at medibank.com.au/health-insurance/couples

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Eating better together Enjoying food out with friends and family is one of life’s greatest pleasures. In an extract from her book Eat Like an Athlete, sports dietitian Simone Austin shares some tips on how to make healthier choices.

“With some thought, knowledge and planning, eating out regularly can still work for you.”

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Eating out is a great social activity that we all want to be able to enjoy. It is usually about more than the food you are eating – it’s about the occasion.

How often you eat out will determine the importance of choosing wisely from the menu. If you only do this once every few weeks you can choose what you like, but if it’s more than once a week you’ll need to be more selective. With some thought, knowledge and planning, eating out regularly (which some of us do due to travel, our jobs, for team and family bonding, or because we simply enjoy it) can still work for you.

Have nights where you simply choose what you feel like and others where you base your choice on what will help with performance goals and health.

Which menu items are suited to me?

In preparation for eating out it can pay to do a little homework. Check out the menu online before you go, or ring and ask some questions so you can make your choice in advance. Don’t be scared to ask for modifications to menu items. You are the customer – ask for what suits you.

Some things you could request to make a menu item more suitable could include: • Extra vegetables or salad to help fill you up and balance the meal.

eating out the night before an event and feeling nervous, choose a lighter, more quickly digested option (e.g. a Napoli pasta over carbonara, grilled fish over deep- or shallowfried) – something you know works for you.

• Feeling like dessert but a bit full already? Share one – that way you get the taste and the experience without the overfull feeling.

• A restaurant should always be able to prepare grilled meat or fish with vegetables, even if it’s not on the menu.

Contact the restaurant prior to organise this.

• If you need more carbohydrates, order extra bread or rolls, a side of steamed rice or a bowl of potatoes or sweet potatoes.

Remember, it’s okay to leave something on your plate if you have had enough. When we’ve paid for food, we don’t like to leave it, but feeling overfull is no fun, and is costly to health and performance.

Remind yourself how horrible it feels when you can’t sleep because you have eaten too much. Sleep is very important for health, preparation and recovery, so we want to avoid interfering with it. Listening to your appetite can be key to maximising the performance benefit you get from food, rather than hindering it.

• Swapping chips for jacket or mashed potatoes. Or, if you feel like chips, what about requesting just a handful?

• Asking for sauces to be served on the side so you can control how much you eat, as many sauces can be sugary, salty, creamy and made with poor-quality oils.

• An entree-sized meal as a main, or main for an entree, whatever suits your needs best.

• If certain foods upset your digestive system or you have an allergy, ask about ingredients. Some people need to minimise garlic and onions, for example. If you are

This is an edited extract from Eat Like an Athlete

by Simone Austin, published by Hardie Grant Books, $29.99.

Available in stores nationally.

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Photography: Maddi Bazzocco

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Eating breakfast out It’s become popular to go for a bike ride and then have breakfast at a cafe or something similar. If you do this regularly, choose where and what you eat wisely.

Breakfast may be your recovery meal, so it is important.

Aim to have some protein for muscle recovery, wholegrain carbohydrate to replace the energy used, and fruit or vegetables with some healthy fats for overall repair and health. Modify your order depending on what this meal is needed for.

Following are some suggestions: • The egg and bacon roll could instead be a wholegrain roll or wrap with some vegetables thrown in, or a cooked breakfast of eggs, mushrooms, tomato, spinach and avocado, with wholegrain toast and a rasher of bacon.

• Instead of sliced fruit toast and butter, try wholegrain fruit toast with ricotta and banana to boost the nutritional value.

• Smashed avocado on toast could have added protein such as feta, ricotta cheese, tasty cheese, baked beans, smoked salmon, an egg or tofu.

• Porridge and Bircher muesli are great choices, offering protein, carbohydrate and fluid. If needing to boost the kilojoule value of these, some skim milk or protein powder could be stirred in.

• Juices and smoothies are all the rage, but quench your thirst with water first. Be careful of large fruit juices.

They contain 10% sugar – you may or may not want this much carbohydrate. If you are struggling to keep weight up and need more kilojoules then juice might be an easy way to achieve this. If extra protein is needed, a milkshake with milk, yoghurt, fruit and a few chia seeds could be an option. Why not ask for your own combination of ingredients if they’re not on the menu?

A vegetable-based juice will give an electrolyte boost from the potassium and the vitamins and minerals. A veggie juice can be a great way to boost your vegetable intake, remembering that minerals such as calcium and iron in vegetables are less well absorbed by the body than they are from animal sources.

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Eating better together / Simone Austin

Buying lunch If you are buying lunch, think about including vegetables (these can often be lacking, even in a vegetarian meal), protein and carbohydrate. Follow the same principle as when you’re making lunch yourself. Don’t be scared to ask for additions and subtractions to foods – after all, you are the customer.

Some suggestions: • Avoid overeating, as this can make you feel sluggish later. Buy less, or eat half at lunch and the other half later. Sometimes cafe-bought sandwiches can be enormous. Make sure you stop when you feel comfortable – you should be around 7/10–8/10 full.

• It’s hard to know the quality of the oils and fats used when you’re buying lunch, so skip areas where they are likely to be poor, such as deep-fried food and margarine on bread. Extra virgin olive oil is the way to go.

• If you’re going out for a burger and you want to make it more nutritious, choose a wholegrain or wholemeal bun if possible. If you’re getting full, leave some, for example the bun, and just eat the filling. Also, go for grilled meat or a fish fillet, and make sure you get plenty of salad.

• Have a risotto containing equal portions of rice, vegetables and meat, instead of a pile of rice.

• Try having salad and lean meat, egg or cheese on a sandwich or wrap.

• Choose grilled or oven-steamed fish (try Asian style), salad, wholegrain bread, legumes or steamed brown rice.

• Jacket potato can be a great option, with loads of filling choices such as lean mince, tuna, beans (legumes), salsa, mushrooms, corn, coleslaw (made with natural yoghurt dressing) and cheese.

• Mexican food offers a range of options – you can have burritos in a bowl with salad, beans or meat and brown rice, or the standard burrito if you need more carbohydrate for high energy.

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Let it grow Get your hands in the earth and discover the joy of growing your own fresh, delicious food. Here are some colourful treasures beginners can learn to grow.

Caitlin Saville

In a time where many of us are ditching our one-use items for the likes of keep cups, green bags and bamboo toothbrushes, it’s no wonder there’s a growing wave of modern-day green thumbs leading the charge in edible gardens.

There are plenty of benefits to growing your own food, like saving yourself grocery money, having fresh herbs on hand, and of course reducing your carbon footprint. However, the best part is the sweet taste of satisfaction when you’re tucking into your own labour of love.

Gone are the days of needing a farm or even a backyard to toil over your veggies. Today people are transforming their balconies, courtyards and even rooftops into little green havens.

With a few handy hints, you can turn that empty outdoor space into your own fresh produce aisle that will keep your crisper ticking over all year round.

Getting started First, prepare your soil Regardless of your situation (yard, planter box or pots) it’s important to have good quality soil. Your local nursery will be able to help but generally, a good compost or peat moss is what you’re after.

Next, choose your fodder Once your soil is sorted, you can start thinking about what you’d like to grow (or rather, eat!). Try to choose high yielding plants that you know you’ll use regularly.

Here are a few of our favourites that are easy to grow and regulars in the kitchen.

Tip: Before you start planting, make sure to give your soil a good soaking.

Let’s dig in.

Grow, cook and enjoy with the Stephanie Alexander Kitchen Garden Foundation Medibank is proud to partner with the Stephanie Alexander Kitchen Garden Foundation to bring pleasurable food education to kids. Get lots of ideas and recipes for the kitchen and garden at medibank.com.au/healthykids

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Mint How to grow it. Mint is fast-growing with a vigorous root system.

Once it takes off it doesn’t need much upkeep. Plant it in a damp, semi-shaded spot with room to stretch out.

How to use it. Tabbouleh! This fresh, zesty salad is delicious on its own or with crispy falafels and a dollop of hummus. Chop up fresh mint, parsley and tomatoes, stir through pre-cooked quinoa and drizzle with lemon juice.

Cherry tomatoes How to grow them. Cherry toms need tons of sun and a stern green thumb. These suckers run rogue so use a stake or wireframe to help them grow up rather than out. The more upright they are, the easier it is for sunlight to reach the whole plant.

How to use them. Cherry tomato and asparagus bruschetta is a delicious go-to lunch. Get yourself a crusty piece of sourdough and decorate it with chopped tomatoes and chargrilled asparagus before drizzling with olive oil.

Spring onions How to grow them. Stick them in some quality soil and voila – they’re there to stay. These persistent scallions don’t need much, aside from a hungry mouth to match their speedy growing rate.

How to use them. Toss them through a salad or use them as a garnish to add a little pizzazz to your dish. If you’re looking for something heartier, try using them in a mushroom risotto.

Leafy greens How to grow them. These guys grow all year round and in the smallest of gardens, or even pots. Pack them in tightly amongst the shade and watch the fruits of your labour grow. Make sure to pick the leaves regularly to stop them from going to seed.

How to use them. Fresh leafy greens are the base of any fresh salad. Make up your own or head to medibank.com.au/livebetter and search ‘salads’ for inspiration.

Zucchinis How to grow them. Sunlight and water are all it takes for zucchinis to flourish. Don’t get carried away with planting too many too close though – these babies grow big!

How to use them. A grated zucchini and carrot salad tossed with avocado is easy, delicious and healthy.

Cucumbers How to grow them. If you’re short on horizontal space but rich in vertical space, cucumbers are for you. These spindly climbers will grow up fences, trellis or wireframes. They’re happiest reaching for the sun, so try not to overcrowd them.

How to use them. Blend up cucumbers, mint, lime juice and water for the most refreshing and hydrating drink you’ll ever sip.

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Loaded sweet potato wedges A deliciously light indulgence, topped with simple homemade guacamole and Greek yoghurt.

Serves: 4

Ingredients 1.2 kg orange sweet potato, skins scrubbed, cut into 2 cm thick wedges Light olive oil spray, for cooking 1 x 30 g sachet salt-reduced taco seasoning 280 g tasty cheese, coarsely grated

1 green capsicum, seeded and coarsely chopped 80 g avocado, chopped 2 spring onions, white and green parts thinly sliced Juice of ½ lime ½ cup (120 g) low-fat natural Greek-style yoghurt 1 long red chilli, seeded and thinly sliced

4 ripe tomatoes, finely chopped

Lime wedges, to serve

Method Preheat the oven to 200°C (180°C fan-forced).

Line a large baking tray with baking paper.

Place the sweet potato wedges on the prepared tray. Lightly spray with olive oil, sprinkle with the taco seasoning and toss well to coat on all sides. Bake for 40 minutes, turning once, until tender.

Sprinkle the cheese over the wedges and bake for a further 10 minutes or until the cheese is melted and bubbling.

Meanwhile, combine the tomato, capsicum, avocado, spring onion and lime juice in a bowl. Season with freshly ground black pepper.

Spoon the tomato mixture over the potatoes.

Top with yoghurt and chilli and serve hot with lime wedges.

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Food

Photography: Rob Palmer

Recipes and images extracted from CSIRO Protein Plus: Nutrition and Exercise Plan by Dr Jane Bowen, Professor Grant Brinkwork and Genevieve James-Martin, published by Macmillan Australia.

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Photography: Rob Palmer

Sweet and sour crunchy chicken An incredible mix of flavours makes this chicken dish melt in your mouth.

Serves: 4

Ingredients

1 green capsicum, seeded and chopped

1 tablespoon cornflour

250 g cherry tomatoes, halved

1 large egg

2 tablespoons salt-reduced tomato sauce

1 tablespoon salt-reduced soy sauce

1 tablespoon salt-reduced hoisin sauce

550 g lean chicken tenderloins, halved diagonally

1 tablespoon white wine vinegar

1 tablespoon sunflower oil

3 cloves garlic, crushed

3 cups mixed steamed greens (such as snowpeas, sugar snap peas and broccolini)

5 cm piece ginger, cut into thin matchsticks

Finely sliced spring onion and red chilli, to serve (optional)

1 large red onion, chopped

Method Using a fork, whisk the cornflour, egg and soy sauce in a bowl until well combined.

Add the chicken pieces and turn to coat on all sides.

Heat the sunflower oil in a large wok over high heat, add the chicken and stir-fry for 3 minutes or until crispy and light golden. Add the onion, garlic, ginger and capsicum and stir-fry for a further 3 minutes.

Add the tomatoes, tomato sauce, hoisin and vinegar and toss to combine, then immediately remove the wok from the heat.

Divide the steamed vegetables among serving bowls, top with the sweet and sour chicken and serve with finely sliced spring onion and red chilli, if using.

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Recipes and images extracted from CSIRO Protein Plus: Nutrition and Exercise Plan by Dr Jane Bowen, Professor Grant Brinkwork and Genevieve James-Martin, published by Macmillan Australia.

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Images and recipes from Supercharge your Life by Lee Holmes, Murdoch Books, RRP $35.00.

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Photography: Luisa Brimble

Oven-baked broccoli and cauliflower A deeply flavoursome way to dress up your favourite cruciferous veggies.

Serves: 4

Ingredients 2 tablespoons extra virgin olive oil 3 garlic cloves 2 tablespoons lemon juice 1 teaspoon cumin seeds 1 teaspoon ground coriander 1 teaspoon garam masala ½ teaspoon ground turmeric 2 tablespoons nutritional yeast flakes Sea salt and freshly ground black pepper, to taste 1 small head cauliflower, cut into 4 thick slices 1 head broccoli, cut into 4 thick slices Small handful coriander (cilantro) leaves, to serve

Method Preheat the oven to 200°C (400°F) and line a baking tray with baking paper.

In a small bowl, combine the olive oil, garlic, lemon juice, cumin seeds, ground coriander, garam masala, turmeric, yeast flakes, salt and pepper.

Lay the cauliflower and broccoli slices on the prepared baking tray, and brush with the spice mixture, turning over to coat both sides.

Bake for 20–30 minutes, until tender. Set aside to cool.

Transfer to a plate, top with yoghurt dip and garnish with the coriander leaves to serve.

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Lamb mulligatawny A rich and nourishing soup, bright with Indian spices.

Serves: 4-6

Ingredients

1 teaspoon ground coriander 1 teaspoon ground cumin

2 tablespoons coconut oil

½ teaspoon black mustard seeds

1 large brown onion, finely chopped

750 g lamb, cut into 2 cm dice

2 carrots, finely chopped

500 ml (2 cups) stock or filtered water

2 celery stalks, thinly sliced

1 bay leaf

1 × 2 cm piece fresh ginger, grated

1 teaspoon lemon zest

4 large garlic cloves, crushed

Juice of 1 grated lemon

2 teaspoons ground turmeric

Few thyme sprigs

2 teaspoons ground ginger

2 teaspoons sea salt

½ teaspoon freshly ground black pepper ½ teaspoon paprika

Coconut yoghurt and coriander or fresh curry leaves (optional), to serve

Method Heat the coconut oil in a large saucepan and sauté the onion, carrot, celery, ginger and garlic for 4–5 minutes, until the onion is translucent. Stir in the spices and cook for 2 minutes, or until fragrant. Add the lamb and cook until brown.

Stir in the stock and bring to the boil, then add the bay leaf, reduce the heat to low and simmer gently, covered, for 1 hour 15 minutes.

Add the lemon zest and juice and the thyme, then simmer for an additional 10 minutes. Season to taste.

To serve, swirl in some coconut yoghurt and garnish with coriander.

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Images and recipes from Supercharge your Life by Lee Holmes, Murdoch Books, RRP $35.00.

Tip You could bulk up the dish by adding some cooked buckwheat or quinoa.

Photography: Luisa Brimble Food

31

Family favourite flatbread pizzas Whip up your own homemade pizzas, topped with veggie flavours the whole family will love.

Serves: 4

Ingredients

Veggie-lovers topping

Sweet pumpkin topping

500 g jar of tomato paste

1 zucchini, sliced

¼ cup chopped pumpkin

1 ½ tablespoons dried oregano

¼ cup (40 g) sun-dried tomatoes

¼ red onion, sliced

2 garlic cloves, finely chopped

¼ cup (40 g) kalamata olives, pitted and halved

2 tablespoons pine nuts

4–6 wholemeal flatbread rounds Rocket leaves, to serve

½ cup (75 g) cherry tomatoes, halved 2 button mushrooms, sliced 2 cups (250 g) shredded mozzarella cheese

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¹/ 3 cup (50 g) crumbled feta cheese (add after cooking)

Photography: Cath Muscat, Leah Stanistreet and Luca Prodigo

Images and recipes from The Nude Nutritionist by Lyndi Cohen, Murdoch Books, RRP $35.00.

Photography: Cath Muscat, Leah Stanistreet and Luca Prodigo.

Method Preheat the oven to 180°C (350°F).

Mix the tomato paste with the oregano and garlic.

Spread the tomato paste evenly on one side of each flatbread round.

Add your preferred toppings. Bake for 10 minutes until golden brown. Add the feta cheese if using, and serve with the rocket leaves scattered over the top or on the side as a salad.

Tips • This recipe is great for fussy eaters because everyone can make their own pizza. Serve the toppings buffet-style and challenge the family to make their own combinations.

• Opt for a gluten-free flatbread base if you’re intolerant or allergic.

• Can’t have too much lactose? Parmesan has a much lower lactose content than other cheeses. Parmesan is also a lot stronger in flavour so you need less for a cheesy hit.

• Swap the pine nuts for pepitas (pumpkin seeds) if you prefer them.

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Images and recipes from The Nude Nutritionist by Lyndi Cohen, Murdoch Books, RRP $35.00.

Photography: Cath Muscat, Leah Stanistreet and Luca Prodigo

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Veggie-full beef bolognese with spaghetti Simple, delicious and packed with goodness, this pasta dish is an instant classic.

Serves: 4-6

Ingredients

½ teaspoon salt

1 brown onion, coarsely chopped

400 g minced beef

1 carrot, coarsely chopped

2 x 400 g tins of chopped tomatoes

250 g button mushrooms

2 tablespoons balsamic vinegar

2 tablespoons extra virgin olive oil

500 g wholemeal spaghetti (gluten-free if desired)

2 tablespoons tomato paste (tomato concentrate)

Handful of basil leaves, to serve

2 garlic cloves

Method Put the onion, carrot and mushrooms in a food processor and blitz until finely chopped.

Alternatively, finely chop all the vegetables.

Heat a large saucepan over medium-high heat and add the olive oil. When the oil is hot, add the chopped veggies and cook for 5 minutes, stirring, until caramelised.

Add the tomato paste, garlic and salt, stir well, and cook for a further 3 minutes.

Add the beef, breaking up lumps, and stir it through the vegetables. Cook for 5 minutes.

Add the tomatoes and balsamic vinegar and cook for a further 10 minutes.

Meanwhile, cook the spaghetti according to the packet directions. Divide the spaghetti between plates and top with the sauce. Serve with fresh basil.

Tips • If you have fussy eaters, blitz the veggies a little finer so they are more hidden.

• This bolognese is ideal for easy meal prep, so whip up a whole batch (or two or three!) ahead of a busy week. Freeze the extras.

• The longer you cook bolognese, the tastier it becomes; if you have time, simmer it for an hour in total (check regularly and add a little water if necessary to ensure it doesn’t burn).

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Baked oats with banana and berries A sweet and warming breakfast, bursting with fruity flavours and coconut.

Serves: 4

Ingredients Cooking oil spray 2 cups mixed berries (fresh or frozen) 2 small bananas, sliced 1 cup rolled oats 1 cup reduced-fat coconut milk, plus extra if needed 1 tablespoon honey

Method Preheat the oven to 100°C and lightly spray a medium baking dish with cooking oil.

Layer the berries and sliced banana over the base of the prepared dish. Combine the oats, coconut milk and 1 cup of water in a bowl and pour evenly over the fruit.

Cover the dish with foil and bake for 2 hours until the oats are very tender and all the liquid has been absorbed.

Spoon the baked oats into four bowls. Top each serve with a teaspoon of honey and a little extra coconut milk to loosen the oats if required.

If you’re not serving the oats immediately, let them cool, then cover and store in the fridge for up to 3 days. Gently reheat in the oven or microwave before serving.

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Photography: Chris Middleton

Tip To save time in the morning, bake the oats in advance, then reheat them when you’re ready to serve.

Recipe and images extracted from The Busy Mum's Guide to Weight Loss on a Budget

by Rhian Allen. Published

by Plum, RRP $34.99.

Food

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exercise

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Exercise

Partners in crime A workout buddy can be the perfect way to supercharge your motivation and get you through those push-ups. Personal trainer and dietitian Amy Giannotti shares her best tips for working out for two.

Research shows that working out with a friend or partner actually increases your participation and compliance to your goals. Interestingly, a 2015 study published in the British Journal of Health Psychology found it’s the emotional and social support you get from a workout companion that’s most effective. In other words, encouraging each other is more important than doing the actual activity together.

>>

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Your exercise buddy job criteria Choosing the right workout buddy will greatly influence how much you both get out of the experience. Here are a few characteristics of a good match:

You support and understand each other’s goals or your ‘why’ – your motivation for working out. For example, is your aim to complete an upcoming fun run, to improve overall energy, to improve selfconfidence, to keep up with your kids, or improve markers of health (eg. decrease blood pressure)?

You are available to exercise at the same time.

You live or work in the same area.

You are patient and compassionate towards each other. There will be days that may need to be cancelled – like if you or the kids are sick, or you’re caught back at work, or the car breaks down. A great exercise buddy can improvise with your pre-planned ‘plan B’ and will be ready and supportive to meet you next time.

Similar fitness level and experience can be helpful, but it’s more important that you show up and support each other. Most exercises can be progressed or regressed to suit the individual.

No one will ever be the same, so don’t use this as your excuse.

Before you start working out together, it’s a good idea to sit down and communicate each of your expectations for your relationship so that you’re on the same page. You can even set some agreements and decide on an initial ‘contract’ – for example, try it out for four weeks, then reassess if the arrangement is working for both of you.

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Exercise

Partners in crime / Amy Giannotti

A workout for two Once you’ve found your exercise buddy, here are some suggestions for getting active together.

Personal training Halve the costs with a personal trainer at your local gym, or have them come to your home or local park. Choose the number of sessions you would like to do each week together. Or, ask your trainer to design a personalised program for you to complete together, and then catch up with them just once a week, fortnight or month for another program run-through and assessment.

You don’t have to have identical strength and fitness levels to work together.

Encourage each other throughout and also keep an eye on their safety.

Boxing Boxing is a great exercise to do with a partner. You can crank some motivating tunes and vary your environment to keep it weather-proof. Purchase some boxing gloves and pads and spend some time together learning some basic combinations – YouTube can be a great start. Kicks, knees, tuck jumps, squats or weaves can also be added for a full body workout.

For a great boxing session, download a free ‘round timer’ app for your phone.

Warm up with some shadow boxing together to practice your combos, then alternate between being the boxer and the pad holder.

Start with 2-minute rounds with 20-second change over times, and alternate, aiming for 5-10 rounds each.

Progress with round times, number of sets or more challenging combinations.

Finish with some core exercises and stretches where you can work together.

Gym classes Join a group-based training gym that has classes. This can be both time and cost-effective. It will save you time ‘programming’ each session, and ensure the session is safe, progressive and balanced. You can agree on session times you plan to attend and if for some reason your partner cannot make it, you will not be held back. You may also grow your supportive community.

Running Running is one of the cheapest and most convenient modes of fitness. Set your short and long term running goals and together create your action plan! Choose the number and type of run sessions each week using the 10% progression rule, gradually increasing your distance.

For three sessions per week, you could mix it up with different types of training.

For example: • Speed interval: 10 x [2-minute run, 1-minute walk] • Tempo: Slow 10-minute warm up, 20-minute challenging but manageable pace, plus 10-minute cool down walk/jog.

• Easy long: 40 minutes at an easy pace. This is more about time on feet and building your aerobic capacity, rather than speed. Don’t forget to warm up and cool down.

If your fitness and running ability vary (which is highly likely) choose a park or round track and agree to start and finish at a particular point and time. Don’t forget the power of encouragement! Celebrate your consistency and progress.

Want discounted gym passes?

With Medibank's GymBetter app, Medibank members (excludes ambulance only) can receive up to a 25% discount on casual visits to a wide network of gyms around Australia. Check in the app for participating gyms. Learn more at medibank.com.au/gymbetter or download the app today.

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All in it together Group fitness classes can fire up your fitness, boosting your mood and enjoyment as you sweat towards your goals.

Here’s why sometimes it’s good to go with the crowd.

Angela Palo

I spent years trying to find my groove when it came to exercise.

I had full understanding that staying active is imperative for living the healthiest version of our lives, but for a while there, lack motivation was (and still is sometimes) my biggest setback.

One day I discovered group exercise, which I can honestly tell you has become my saving grace. It might not be for everyone, but if what you’re after is fun, support and regular motivation, it’s worth giving it a try, at least once or twice.

Apart from helping me get more control over my health and fitness, I will be eternally grateful for the connections it has brought to my life.

A connection with people, with myself and everything in between.

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“One day I discovered group exercise, which I can honestly tell you has become my saving grace.”

Connection and community Qualified group fitness instructor Laurie Creasy, a dear friend of mine, has been teaching classes for 20 years. She teaches a variety of classes, from spin to Body Attack to reformer Pilates, so the concept of connections within group exercise is something she is strongly familiar with.

“Group exercise puts you in contact with people on a very level platform. It’s a place where we share challenges, vent frustrations, celebrate, and seek contacts,” Creasy says.

“I’ve taught mums, nurses, lawyers, carpenters, restaurant owners, celebrants and artists. It’s a community with compassion at its core, and a healthy mind and body as its modus operandi.”

Creasy was inspired by a group fitness instructor from her university days to follow the same path. “She knew everyone in the class by name and made time before or after to chat about life outside the studio,” Creasy says. “When motivation or mood was low on arrival, by the end, she’d make you feel like you could literally take on the world.

Getting the most out of group fitness It’s not always easy to invest yourself in working out, and it’s most definitely not the same for everyone. For Creasy, there are three surefire ways to ensure we get the most out of our workouts:

“Her effect on the physical and psychological wellbeing of her members was something I admired. It was the positive impact on people that I also wanted the opportunity to impart.”

Creasy says the physical element of group exercise is only the surface, and what’s underneath it is where the heart is.

“It’s a connection that goes far beyond health and fitness goals.

One of the first things we do as group fitness instructors is scan for injuries or pre-requisites that might affect an individual’s ability to perform the scheduled exercises. From here, a plethora of conversations ignite.”

There is a certain level of communication that takes place within group exercise, and it’s one that brings people together.

• Be consistent. This applies to all types of training, and really is imperative.

• Mix it up. Cross functional training delivers results.

• Embrace the bigger picture. Treat exercise as more than just physical, because it is powerful enough to impact your whole life When you find a certain class you don’t want to miss, that’s when you know you’re onto something. You may find yourself drawn to an instructor because their way of teaching truly works for you, or you may find a drive in you that you didn’t know existed.

And best of all, you could discover a new group of friends because of your shared dislike for burpees. Personally, that’s why I love group exercise – because I don’t ever have to do it alone and I’m guaranteed a laugh every single time.

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“Playing a team sport helps your child step outside their comfort zone and learn the benefits of trying new things.”

Make it a family day at 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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Little champions Team sports can be great for kids’ physical, emotional and social development.

Here’s how to get your little one out on field – and loving it.

Cameron Williams

Australia is a sporting nation. We play cricket everywhere: beaches, office corridors, driveways. You’re assigned an AFL team at birth and we rule the pool at the Olympic Games. Naturally, kids are going to be curious about sports because it’s a big part of our culture.

But according to the Australian Bureau of Statistics, only six out of 10 children aged between five and 14 years participate in sport outside of school.

If it’s time to investigate team sports for your child, great news – there are so many benefits and it’s an excellent way for them to learn social skills.

Playing a team sport may give your child a chance to discover skills they might never have known they had otherwise.

Participation helps them step outside their comfort zone, which teaches them the benefits of trying new activities and saying ‘yes’ to things, no matter what the outcome. And they can learn about what’s possible with practice and persistence.

Which sport should they try?

The possibilities are endless, so there’s something for everyone. According to 2018 Roy Morgan research, the most popular team sports for kids in Australia are: 1. Soccer

Why get kids playing sports?

2. Basketball

It’s all about creating good habits early in life. Being active can help children stay at a healthy weight, which is important for overall health. Over the long term, exercise can help reduce the risk of many diseases, including heart disease and osteoporosis, and it’s also known to improve mental health, reducing symptoms of anxiety and depression.

3. Dancing

Other benefits include: Reduced risk of obesity Better cardiovascular fitness Healthy growth Improved coordination and balance Better sleep More confidence Improved social skills Greater cooperation and leadership

4. Tennis 5. Netball Most sporting bodies and local councils support junior programs designed to introduce kids to sports, with a big emphasis on getting involved and having fun. For example, the AFL runs a program called Auskick, where kids are taught the basics of the game. You’ll need to register for these programs, and fees apply. You’ll also need to think about whether the sessions times work with your family routine, so your child can make the most of attending on a weekly or fortnightly basis.

If you’re looking for an option where your child gets to sample different sports on a weekly basis, there are multi-sport programs available. These programs are great because your child will get active while figuring out which sports they like

most. Plus, these programs often have lots of exciting team building games, obstacle courses and more. From these sessions you can figure out which sport is the favourite – your child may even have a natural talent – and then pick one to sign up for on a regular basis.

Check the notice board of your local library, read over the council newsletter, or do a quick internet search to explore what sporting programs are available in your area.

Learning to love getting active How can you teach your kids to get the most from their experience? Lead by example. The best place to start is by making sure you’re getting active during family outings. Take a ball to the park, introduce team games during play time and encourage playing with others. Once you introduce the idea of playing sport it will be less daunting for your child when they get outside their comfort zone.

Sometimes it may take time for your child to warm up to the idea of playing sport, so make sure you support and encourage them each step of the way. Put more emphasis on ‘fun’ over ‘fundamentals’ and show up. Being present makes a huge difference when it comes to your child’s participation, so make sure you can attend as many sessions as possible, cheer from the sidelines and remove distractions like phones and social media.

Give your child an active start by trying out different team sports. The little you do now will go a long way as they get older.

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From running to yoga to ocean swims, exercise is better in a group.

Medibank Free + Active brings you fun, social activities from our favourite partners, all around Australia, every week. It’s welcoming, energising and designed to get you feeling happier, healthier and more connected.

And best of all, it’s free.

Our mission Medibank Free + Active has a big goal: to help 1.5 million Australians get active by 2022.

And so far, the results are outstanding. In 2017 during our first year, we helped parkrun double their annual new event location growth by launching 40 new parkruns across the country.

Through Medibank Free + Active to date, we have now helped over 350,000 people get more active.

It’s free

It’s (probably) close by

It’s fun

It’s always happening

Our partner events are about getting together, not spending money.

With events around Australia, there’s bound to be something nearby.

Choose something you know you’ll love or try something new.

Once you start, it’s simple to keep going, especially when you get friends involved.

What’s on offer?

We’ve teamed up with some great partners to bring you free, fun and social activities around Australia.

There are currently over 400 events each week and new events are always being added, so keep an eye out on medibank.com.au/freeandactive for things to do near you.

Parkrun

Medibank feel good program Brisbane

Bold and beautiful swim squad Sydney

Every Saturday morning in hundreds of parks around Australia, parkrun holds free 5 km timed runs or walks.

Bring the whole family along and discover your new personal best!

Located at Brisbane’s Southbank during the autumn and spring months, the Medibank Feel Good Program offers a range of outdoor group fitness classes, including yoga, boot camp, dance and even a mums and bubs class. Come along and get ready to sweat.

You can’t miss the pink swim caps gathering at the front of Manly Life Saving Club every day at 7am. They’re the ‘Bold & Beautiful’, a group who swim from Manly to Shelly Beach and back.

Live life get active Over 100 locations across Australia

Laughter clubs Victoria

One wave 15 locations across Australia

Give your health a boost with free daily outdoor group fitness camps. Choose from cross training, boxing or yoga. All levels of fitness are welcome.

Who knew workouts could be so funny?

Laughter Clubs Victoria hold regular laughter yoga classes in various locations throughout Victoria, bringing laughter, smiles and happiness to anyone who joins in.

OneWave is a surf community connected by the ocean, raising awareness for mental health. Head down to weekly ‘Fluro Friday’ sessions and swim, surf, do yoga, or just hang out and talk – it’s all about getting together for ‘saltwater therapy’.

Over 350 locations Australia-wide

Ready to join the movement?

Get involved! Find and join a Medibank Free + Active event near you by visiting medibank.com.au/freeandactive

The active life Live Life Get Active holds free outdoor fitness classes in over 100 locations around Australia.

And Medibank Free + Active is proud to be the National Health and Wellbeing partner. Here’s how to get involved.

In leafy parks all around Australia, Live Life Get Active hosts fun and social boxing, cross-training and yoga classes.

Designed for people of all ages and levels of fitness, these training sessions are friendly, active and energising, making the most out of the refreshing outdoor setting.

And best of all, they’re completely free. Everyone over 18 is welcome. There are currently over 100 camps around Australia and new locations are added every week – so chances are, there’s one near you. All you have to do is sign up online, book in your class and show up ready to sweat.

Live Life Get Active CEO Amanda King shares some more about what these free training camps can offer you.

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TELL US ABOUT THE GOALS AND IDEAS BEHIND LIVE LIFE GET ACTIVE…

LLGA was set up to show everyday people that exercising can be fun – and that it can change your life, both physically and mentally.

Our initial research revealed the key barriers people put up when asked why they didn’t exercise or go to a gym were cost, boredom, feeling self-conscious, and thinking they were too old or too unfit.

• Cross training: This is a great cardio session that works like high interval training, with functional movements. You work your way through nine different routines, each performed three times. The time you spend doing the exercise will depend on your level of fitness.

• Yoga: Yoga is about relaxation and stretching, but it’s also good for strength building.

CAN BEGINNERS TAKE PART?

We wanted to create an offering that was accessible and welcoming to everyone – including those who may be overweight, diabetic, depressed, lacking in self-confidence, recovering from illness, unable to afford to join a gym, or living in an area without many exercise options available.

LLGA addresses all of these issues, with free outdoor exercise camps in local parks right across Australia. We supply all the equipment, qualified personal trainers and yoga instructors, and one-on-one assistance. We make sure all our sessions are as relevant for 18-year-olds as they are for a mum or a grandad.

Getting people together in a group in their local park also has a massive effect on social isolation. It builds people’s confidence as they enjoy interaction with people they didn’t know before.

WHAT ARE THE BENEFITS OF GETTING ACTIVE OUTDOORS?

You are not indoors! You are not distracted by any form of machine or phone or screen. It’s you and nature and the group and a very supportive trainer.

Exercising outside releases the happy chemicals in your brain – leading to improved mood, reduced stress and enhanced self esteem. You relax when you are working out in nature. You increase your vitamin D intake and breathe in the fresh air.

WHAT IS THE GROUP ATMOSPHERE LIKE?

Working in a group is naturally supportive. You not only learn to relax in yourself, but the social connection helps you drop your stress levels. You meet new people who encourage your efforts and you encourage theirs. No one judges, and your confidence builds very quickly.

You are in groups that are cross-generational and cross-cultural, and everyone is having fun because everyone is there for the same reason. No one cares where you come from or what you do.

The unifying element is they all want to be healthier.

WHAT DIFFERENT TYPES OF TRAINING SESSIONS DO YOU OFFER?

We offer boxing, cross training and yoga. Over the course of the year we run themes to provide variety to these sessions.

The themes concentrate on different aspects of physical and wellbeing training.

• Boxing: This is a fun workout, boxing in pairs. Boxing is as much about balance as it is about toning and cardio.

It’s about technique more than brut force.

Absolutely! We have people who come along who have never exercised. They come on their own or with a friend, and our trainers work more closely with them to encourage their endeavours. They teach them how to do the exercises and explain how their bodies will complain at first, but in as little as three sessions they will start to feel so much stronger.

WHAT NUTRITIONAL SUPPORT DO YOU PROVIDE?

Every one of our members gets a tailored nutrition plan designed from the information supplied at registration. It helps members achieve their goals and it pays attention to particular health risks too. The plan shows the portions of eat food group that should be eaten and give ideas for meals and snacks throughout the day.

Every week we produce a video blog with a new recipe to help inspire people. We make them easy and we always explain how much they cost – we know that budget is very important for real people.

As your body changes you can also request a new nutrition plan to be sent to you. All you have to do is update your data.

SOUNDS GREAT – HOW DO YOU SIGN UP?

You must be over 18 to register for Live Life Get Active. To find your nearest location, search your postcode at livelifegetactive.com.

Then you can register online, which takes about 10 minutes – Live Life Get Active will ask you a few questions about your health to ensure they work with you to reach your goals.

Once you’re signed up, you can book into sessions each week online. You can go to as many sessions as you like, and to any camp location across Australia. You can just go once, or you can go every day – it’s all up to you.

We encourage our members to try all our sessions and to stick it out for at least three, because then you’ll get the bug! Give it a try and you’ll soon realise how amazing exercising in a group in the great outdoors is.

WHAT SHOULD YOU WEAR AND BRING?

Wear something you can stretch and sweat in. It’s good to wear layers so you can take some off as you get warmer. Wear shoes that will support you, and bring sun screen, a hat, and a drink bottle.

Find out more and sign up at livelifegetactive.com Exercise

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Move for your mood Getting active can help boost your mood, calm you down, and potentially even prevent depression, research shows. Accredited Exercise Physiologist Jacinta Brinsley explains how to create an exercise plan for your mind.

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“Not only does exercise help reduce symptoms of depression, anxiety and stress in people who have a diagnosed mental disorder – it can also benefit the mental wellbeing of healthy people.”

Globally, over 1.1 billion people meet the criteria for a diagnosable mental illness such as depression or anxiety.

In Australia, an estimated 45% of us will experience a mental health condition in our lifetimes, according to the Australian National Survey of Mental Health and Wellbeing.

It doesn’t have to be intense, sweat-inducing exercise either.

Studies have reported positive effects from light and moderate intensity exercise too. Even short bouts of just 10 minutes at a time may be effective for improving mood. Now that’s something we can do on our lunch break!

As a society, we often don’t think about taking care of our mental health in the same way we do our physical health.

This is starting to change, particularly as more and more research shows we can influence our mental health through exercise.

Everyone can experience these positive effects. Not only does exercise help reduce symptoms of depression, anxiety and stress in people who have a diagnosed mental disorder – it can also benefit the mental wellbeing of healthy people. It can also be very helpful for reducing stress and boosting the moods of people experiencing a physical health condition (like cancer or diabetes). There’s no one that exercise doesn’t work on!

Exercise: nature’s mood booster Many research studies have shown that exercise is beneficial for our mental health in a number of ways. Exercise has been found to have acute benefits on mood – think of that ‘runner’s high’ feeling we get just after we finish a workout.

What’s more, exercise may also have a protective effect on our mental health. A 2017 study published in the American Journal of Psychiatry found that regular exercise can help prevent future depression. >>

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How does it work?

Exercise can affect your mental health in many ways.

Here are a few things that might be going on in your brain:

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Exercise triggers the release of noradrenaline which wakes up the brain and gets it going.

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Dopamine gets a boost, improving mood, feelings of wellness and motivation, and jump-starting our attention system.

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Serotonin also increases. This acts on the limbic system, improving how we perceive and regulate our emotions.

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Exercise promotes BDNF (brain derived neurotropic factor), which protects our neurons (nerve cells in the brain) against cortisol in areas that control mood, such as the hippocampus.

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Getting active can boost our self-esteem (a component of depression), thanks to norepinephrine and also because we feel a sense of accomplishment.

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When you exercise in groups, you experience social connection and a sense of community.

Move for your mood / Jacinta Brinsley

How much and what types of exercise?

The best exercise is the kind of exercise that you enjoy doing, that you can maintain and that has your body’s longevity in mind.

Different types of exercise may bring about different responses, both physically and mentally.

While no one type of exercise is better than the other, we should ideally aim for a balanced exercise routine. This means a combination of resistance training, where we’re strengthening our muscles and joints under load, and aerobic training, where our cardiorespiratory system is challenged.

Activities such as team sports, cycling, aerobic exercise and gym workouts have the highest associations with good mental health, according to a large observational study published in The Lancet Psychiatry journal in 2018. Resistance training has a significant impact on reducing depressive symptoms when done for bouts of 45 minutes or less.

There’s currently a rising popularity in mindful exercise, such as yoga and Pilates, and these can also be great choices to add to your exercise routine. Studies have suggested both may help reduce symptoms of depression.

How much exercise should you aim for?

The Lancet study suggested that exercising for 30-60 minutes, three to five times per week, is associated with better mental health. Exercise is particularly beneficial as a treatment for mental health when supervised by a health professional with specific training in exercise prescription, like an exercise physiologist.

An exercise physiologist’s advice Here are a few tips for getting started.

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Schedule exercise into your diary. Having an exercise routine can help build feelings of stability and consistency, key factors for maintenance.

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Something is better than nothing! Start small and build it up.

Set goals that you can measure, don’t take too long to achieve and most of all, are realistic.

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Try to increase your incidental exercise. These are simple ways to move more throughout your day, like parking further away, getting off the bus a stop earlier, taking the stairs or walking on your lunch break.

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Have a balanced exercise diet. It doesn’t need to be all weights or all cardio - you can mix and match to suit the time you have available, your location and your mood. Sometimes 15 minutes of yoga or stretching at home might be exactly what you need.

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See an exercise professional. It’s worth the investment to see someone who can prescribe clinical exercise tailored exactly to your body, your lifestyle and your goals. Plus, we help motivate you and keep you accountable, and celebrate all the wins along the way with you.

Need a personalised exercise plan?

Accredited Exercise Physiologists are university-qualified health professionals who specialise in exercise programs for people with chronic medical conditions, injuries and disabilities. They can design and deliver a safe and effective plan, tailored to your needs and health goals.

To find an exercise physiologist near you, search the Exercise and Sports Science Australia directory at essa.org.au/find-aep

Can Medibank help?

Medibank Extras can help you with the costs of some health services like exercise physiology, depending on your level of cover. Find out what your cover includes and check your waiting periods and limits at members. medibank.com.au or download the Medibank app.

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Power your cells – at any age

There’s a new reason to keep exercising right through to old age.

Research at the Garvan Institute of Medical Research has uncovered how exercise can boost mitochondria – the ‘powerhouses’ inside your muscle cells.

Exercise physiology expert Dr Andy Philp explains.

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“We know that muscle doesn’t lose its ability to adapt to exercise, so it’s never too late to start.”

It’s an unfortunate reality: as we get older, our muscles get weaker. In fact, from the age of around 40 or 50 we naturally start to lose muscle mass at a rate of about 1% every year.

cells. Since then, studies in humans have shown that mitochondria become significantly more active in response to exercise in approximately 14 days.

Staying powered up

But old age is certainly no time to trade in your pair of sneakers. In fact, some of the incredible benefits of exercise continue right through to old age.

My team at Garvan is working on developing ways to promote muscle function and improve health right into old age. By investigating the beneficial processes that happen inside muscle cells when we exercise, we hope to uncover how we can stimulate those processes even more with specific diet, exercise or pharmaceutical therapies.

What are mitochondria?

When we investigate how exercise affects muscle, it’s hard to look past the muscle’s mitochondria – the ‘powerhouses’ inside your cells that produce energy. The food that we ingest in our diets will eventually get to the mitochondria, where it is converted to fuel for every process in your body.

The more ‘switched on’ the mitochondria in our cells are, the more efficiently your cells run. For instance, they become better at converting the fat in food to energy – a hallmark of an endurance athlete.

The great news is that you can give your mitochondria a boost – and exercise is the key. Scientists first discovered in the 1960s that in laboratory rats, just 12 weeks of exercise can double the total activity of mitochondria in muscle

But as muscle mass can decline so drastically with age, does age also impact how ‘switched on’ your mitochondria are?

In a recent study, my team collaborated with researchers from the UK and Canada to compare samples of muscle cells of younger and older men who hadn’t undergone any formal training, with ‘master’ cyclists over 60 who had exercised actively for over 25 years. We compared how active the mitochondria were by measuring the amount of molecules in the cells thought to be actively involved in energy generation.

What we discovered was fascinating. The mitochondria of the master cyclists were significantly more ‘switched on’ – they contained on average two to three times as many energy-generating molecules than both the young and old men who had not undertaken rigorous training.

This finding indicates that age is not the only determinant of muscle health, but that physical activity is a key factor.

Importantly, we do not lose our ability to reap the benefits of physical exercise as we age. Studies have shown that just eight weeks of endurance training can improve the activity of mitochondria for previously untrained individuals in their 60s. These improvements are even greater when combined with resistance training.

‘Prehabilitation’ and preparing for aging For a long time, exercise has been seen as a one-size-fits-all approach. But not everybody needs to spend hours in the gym each day. Some people respond better to ‘exercise snacking’ – integrating exercise into your average day, for instance walking your dog or taking the stairs rather than the lift.

And exercise is not the whole story when it comes to staying fit and healthy – diet also has a part to play. For instance, it’s no secret that eating protein helps you build muscle. In fact, we know that the benefits go both ways. When you use your muscles and exercise, you boost your ‘anabolic sensitivity’ – your body’s ability to turn the protein from your food into more muscle.

My team is now turning to the mitochondria to investigate what food and specific exercises might give your muscles a cellular boost. With colleagues in the UK we are working out the recipe of ‘prehabilitation’ – how we can better prepare the body for the changes in muscles that naturally come with age.

The bottom line is that while we can’t do anything about ageing, we can do something about activity and diet. We know that muscle doesn’t lose its ability to adapt to exercise, so it’s never too late to start.

Learn more about the Garvan Institute of Medical Research’s fascinating work at garvan.org.au

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Let’s get together Loneliness is more than just an ache of sadness and longing – it can have a real impact on our mental and physical wellbeing. But nobody is doomed to feel this way. There’s a whole world of connection, love and support out there waiting for you.

Rebecca Howden

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Humans are social creatures. We’re designed to crave touch, face-to-face interaction, and a sense of connection and belonging. Feeling like we’re part of a group, and have people we can talk to, is essential for our emotional nourishment.

So what happens when you feel you’re not getting enough meaningful connection in your life?

Loneliness is more than just an ache of sadness. Our brains experience rejection in the same way they experience physical pain. Over time, a sense of social isolation and longing can weigh down on us. And it can have a real impact on our mental and physical wellbeing.

Feeling lonely is a major risk factor for depression, and it can contribute to anxiety, sleeping difficulties and lowered confidence. People who are lonely also report more physical health symptoms like headaches, stomach complaints, nausea and colds and infections. Studies suggest it's also linked to increased risk of heart disease, dementia and other health issues later in life.

All the lonely people When you’re feeling lonely, your mind can trick you into thinking you’re the only one. It might be a strange comfort, but the truth is loneliness is incredibly common.

Cohen says. “Experiment with different types of interactions and try work out what you need to feel more connected.”

Social media and loneliness Social media may mask our loneliness, giving us an illusion of connection. This may help explain why so many young people are feeling lonely – the Australian Loneliness Report suggests 62% of people aged 18-35 feel they lack companionship.

“Young people are arguably more socially connected than ever before, but the quality of these relationships may not be satisfying enough to meet our individual social needs,” Cohen says. “Social media can be useful in setting up social interactions or maintaining friendships, but it cannot replace the quality of a face-to-face interaction.”

Seeing other people ‘perform’ their social life on Instagram and Facebook can also make us vulnerable to low mood and feelings of inadequacy.

“People compare themselves to the ‘highlight reels’ of others on social media. Constantly scrolling through photos of friends hanging out with other people, at parties, and in romantic relationships can make one feel dissatisfied with their own life and feel lonelier.”

The loneliness loop

1 in 4 Australian adults reports feeling lonely, according to the 2018 Australian Loneliness Report – a major study produced by the Australian Psychological Society and Swinburne University.

Nearly 55% feel they lack companionship at least sometimes, and close to 30% rarely or never feel part of a group of friends.

What makes you feel connected?

Loneliness doesn’t necessarily mean being alone. Just as you can feel perfectly content in your own company, you can feel lonely even if you’re surrounded by people.

“Loneliness may look different for different people. It’s a subjective experience of not having one’s social needs met in a meaningful way,” says Rachel Cohen, clinical psychologist at the Black Dog Institute.

When it comes to feeling connected, the quality of relationships is more important than the number of people in your life. The key is to work out what makes you feel the most fulfilled, and cultivate those experiences.

“Maybe it’s deep and meaningful conversations with a best friend.

Or maybe it's hanging out with family, or being part of a sporting team, or bonding with someone over a common interest,”

One of the biggest challenges of loneliness is that it can create a difficult loop. The lonelier you feel, the more depressed or anxious you may become. And the more depressed or anxious you are, the lonelier you may feel.

“You can definitely fall into a vicious cycle. People who are feeling depressed or anxious tend to have more self-critical thoughts that make it harder for them to reach out to others, and they may withdraw socially as a result – which only maintains a sense of loneliness and low mood,” Cohen says.

When you're struck down with gloominess or anxiety, socialising is probably the last thing you want to do. But Cohen says it's important to try, as hard as it can feel.

“Challenge the thoughts in your head that may be telling you that ‘you’re awful company’ or ‘no-one wants to be around you’. Know that these thoughts are part of depression and anxiety and aren’t actually true,” she says.

“Challenge yourself to reach out to others for support, or say yes to invitations even when it’s the last thing you want to do in the moment. And if you’re really struggling, seek professional help – go to your GP or a psychologist.” >>

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How to feel more connected Start with your existing network

Explore your hobbies

If you do have family, friends or acquaintances in your life who you could feel more connected to, make it a priority to reach out regularly. Scheduling it in your calendar can help – make a note to call your sister every fortnight, or try to grab coffee with a colleague once a week. “Meaningful relationships require time and effort, but the benefits for your wellbeing are well worth it,” Cohen says.

Take a class and learn something new, or join a local interest group. You’ll be around people with similar interests to you, and you might well make some new friends. Art, crafts, languages, sports, dance, woodworking, theatre, book or movie clubs – there are lots of possibilities out there.

Reach out to old friends It’s natural for our friendship circles to shrink over the years, but you might be surprised how easy it is to revive some old relationships. “Sometimes we’ve just lost contact or stopped putting in effort,” Cohen says. “It’s important to reach out to people you’ve previously felt close with and see if you can reconnect.”

Let people in If you’ve been hurt in the past, it’s tempting to close yourself off and keep people at a distance. But sometimes we need to be brave and let our guard down. “To deepen relationships we need to be willing to be vulnerable – healthy relationships depend on trust and reciprocity. To deepen your relationships you need to be willing to open up about yourself, and actively listen to others when they’re sharing what they’re going through,” Cohen says.

Think twice before cancelling plans “We can get into the habit of cancelling plans or putting work first, but sometimes we need to prioritise social interactions for the sake of our wellbeing,” Cohen says. When you feel tempted to cancel a social commitment, take a moment to consider what’s important to you.

Enjoy small talk Take the time to smile and chat with the people you come across in your daily life, whether it's a neighbour, a colleague or your barista. “Little social interactions can improve our mood,” Cohen says. “We tend to go straight to our phone when sitting on a bus or waiting for a coffee. That means that we often miss opportunities to engage with the people around us.”

Get active Exercise classes, team sports and community fitness events are excellent ways to connect with new people. And as a bonus, getting active can help boost your mood and confidence.

Volunteer Getting involved in a good cause can help you feel like part of the community. “Not only is it a way to meet like-minded people, but it's also is satisfying by providing a sense of meaning and purpose,” Cohen says.

Connect online Face-to-face interaction is important, but the internet and social media can play a supporting role. They can be great tools for connecting with people who share your interests, and for keeping in touch with friends and family who you can’t always see in person. …And take it offline You can also use technology to find opportunities for reallife social events. “There are different apps like Meetup that help you meet like-minded people and organise face-to-face interactions with people you may not otherwise meet in your day to day,” Cohen says.

Consider getting a pet “Pets are an amazing way to ease loneliness,” Cohen says.

“They offer constant companionship and give you a sense of purpose. Dogs especially encourage you to get out the house to walk them where you can meet other dog-owners.” Looking after an animal is a big responsibility, but if you can manage it, the rewards can be well worth it.

Seek help for mental health issues Depression and anxiety can be big barriers to socialising and feeling connected. If mental health issues are contributing to your loneliness, it’s important to seek treatment. Talk to your GP, who can refer you to get further treatment if needed.

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Let's get together / Rebecca Howden

Do you need mental health support?

Medibank members with hospital cover can access Medibank Mental Health Phone Support to speak to a registered mental health professional.* Medibank Mental Health Phone Support can help with information related to the best place to seek help, how to support a loved one, or information about signs and symptoms of mental health concerns. Where appropriate, it will also offer a follow up service to check in on how the customer's help seeking journey is progressing.

Medibank Mental Health Phone Support can be accessed 24 hours a day, 7 days a week on 1800 644 325. *Overseas Student Health Cover members should call the Student Health & Support Line on 1800 887 283

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Menopause on the mind Hormonal changes during menopause can impact women in many ways – including the brain and emotions.

Clinical neuropsychologist Dr Nicola Gates explains what you need to know about the brain-hormone connection, and how to feel better during this time of change.

WHAT INSPIRED YOU TO WRITE YOUR NEW BOOK, THE FEEL GOOD GUIDE TO MENOPAUSE?

The brain communicates with the body (and vice versa) through hormones, which allows us to function and behave as necessary for survival. A simple example is how women can become ‘clucky’ when they are fertile or begin ‘nesting’ prior to the birth of their baby – hormones are influencing their behaviour.

The menopause transition takes women from being fertile for sexual reproduction to being non-fertile. It is the opposite of puberty, so the sex hormones oestrogen, progesterone and testosterone all decline. It is important for women to understand what is happening, as their body, brain, behaviour and emotions adjust to a different, less potent form of oestrogen than that produced by the ovaries.

Some changes mean women develop increased risks for cardiovascular disease like stroke and cardiac arrest, or osteoporosis. Other changes include collagen loss, increased wrinkles, dry skin, hair loss and weight gain, and other changes that impact emotions, connectedness to others and the brain.

WHAT ARE SOME OF THE MAIN WAYS MENOPAUSE CAN

When I was writing my first book, A Brain for Life, which is about dementia prevention, many women around menopause age asked me to help them with their menopause brain fog.

Others reported changes to their emotional equilibrium and psychological health.

It struck me that there was not enough information available about all the changes women undergo through menopause.

There is information about the common physical symptoms like hot flushes and disturbed sleep, but in contrast very little on the brain and mind changes – especially how the reduction of oestrogen impacts cognitive function and psychological wellbeing.

Once I had embarked on writing the book, my life took a random turn. I was plunged into medical menopause, first with pharmacological treatment and then through surgery due to diagnosis of oestrogen driven cancer. All my research and suggested management strategies became personally very relevant.

As a result, the book is more than theory and the stories of many generous women, but also a very experiential journey.

I am living what is in the book – from stiff joints and brain fog to managing hot flashes at work.

IN A NUTSHELL, WHAT IS THE 'BRAIN-HORMONE CONNECTION', AND WHY IS IT IMPORTANT FOR WOMEN TO UNDERSTAND?

We have a lot of hormones, and people often correctly identify the sex hormones and understand how they impact upon puberty, sexual reproduction and fertility. However, they do not necessarily understand that hormones also impact the brain, emotions and behaviour.

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IMPACT A WOMAN'S BRAIN AND MIND?

Oestrogen is a crucial hormone for many body systems and processes – that is why men have some oestrogen too.

Menopause results in a decline in available oestrogen in the brain, and this has a direct impact on memory formation.

It also impacts other neurotransmitters and hormones, which can influence our stress levels, sleep, motivation, sense of trust and bonding and mood. Progesterone loss during menopause also impacts our emotions and mood, as it has had a calming effect.

For some women, menopause is also very challenging emotionally. They may have beliefs about menopause that are unhelpful to them, which usually revolve around age and becoming an older woman. This is not entirely surprising given the historical portrayal of older women in society, but as a result menopause can mess with women’s self-view and confidence in a very unsupportive way.

WHAT ARE SOME OF YOUR BEST TIPS FOR HELPING WOMEN MANAGE THE EFFECTS OF MENOPAUSE AND THRIVE DURING THIS TIME OF CHANGE?

The best suggestion I have after decades of working with people is to encourage women to make themselves a priority, to quieten down any negative self-criticism or judgement, and become accepting. What we think can have a huge impact on our experience. Studies demonstrate that women who hold critical and negative beliefs about menopause have a poorer menopause experience than women who think about menopause in a neutral or positive way. Accepting menopause as a natural process that ends is a good start.

“Menopause signifies the end of fertility and reproduction, which means the daily changes in hormones that have supported the monthly menstrual cycle have gone.”

Menopause is a great point to take stock of general health and lifestyle. Making necessary changes to be fit and healthy may help decrease menopause symptoms, and will also support health going forwards into late life.

Other strategies are to address each menopause symptom that has a negative impact. If sleep is an issue, for example, address this by developing good sleep hygiene, reducing stimulants like caffeine and alcohol, exercising to make the body tired and trying meditation to calm the mind.

If hot flushes are a problem, consider the clothes you wear so you can peel off layers, or wear clothes without waistbands and belts, control the environmental temperature, try to manage stress, reduce stimulants that raise body temperature, and eat a healthy, nutritious diet. Perhaps consider meditation to relax and ride through hot flushes rather than tensing or stressing.

Get more wellbeing support during menopause Medibank Extras can help you with the costs of some health services like physiotherapy, remedial massage, psychology and dietetics, depending on your level of cover.

Find out what your cover includes and check your waiting periods and limits at members.medibank.com.au or download the Medibank app.

Is your health cover still right for you?

Changes in life stage are a good time to review your health cover to make sure it’s still right for your specific health needs. You can easily check what things you have included under your current policy by logging into My Medibank at members.medibank.com.au Want to review your cover options?

Give us a call on 132 331 or visit us in store.

YOUR BOOK HAS AN OVERALL POSITIVE AND HOPEFUL MESSAGE, AND IN YOUR INTRODUCTION YOU WRITE, "MENOPAUSE WILL LIBERATE YOU FROM CYCLING SEX HORMONES AND HERALD THE START OF YOUR THIRD LIFE." CAN YOU EXPAND ON WHAT YOU MEAN BY THIS?

Menopause signifies the end of fertility and reproduction, which means the daily changes in hormones that have supported the monthly menstrual cycle have gone. Women then develop a stable base of hormones and are no longer under the influence of those changing hormones.

I use the term third life because the average age of menopause is 51, which is considered midlife. The reproductive years are over.

The hormones that make many women compulsive carers – of children, pets, parents and others – have diminished. This gives women the time and space to care for themselves, to chart their own course. They can grow again as individuals or redirect their energy and passion into new areas of life and living.

The Feel Good Guide to Menopause by Dr Nicola Gates is published by ABC Books and is available now, RRP $32.99.

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Lean on me When a loved one is diagnosed with cancer, it can be difficult to know how to help.

Sometimes, the best thing to say is simply, “I’m here for you.” Here are a few ways you can be a good support.

Rebecca Howden >>

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“A cancer diagnosis can shift a person’s sense of self.

Everything changes quickly, so having emotional support and connection can really help.”

Medibank chemotherapy at home trial For some people, having treatment in the familiarity of their own home can bring comfort during a difficult time. Medibank at Home is a group of trial programs that brings hospital care into our members' homes, providing more choice and flexibility over where they receive their treatment.

Our chemotherapy at home trial is currently available to eligible members in VIC, WA, SA, QLD metro and NSW metro. This program removes the need for additional frequent trips to hospital for this treatment and increases comfort levels for members.

To find out more, including if you are eligible, call the Medibank at Home team on 1300 733 338 between 9am and 4pm, Monday – Friday or email medibank.home@medibank.com.au

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Cancer can bring with it a wild thunderstorm of emotions. It can hurtle into your life quickly and dramatically, forcing you to press pause. It can shake up your sense of self, and make you reevaluate your plans, goals and vision of the future. It can be exhausting, both physically and emotionally.

This is something Juliet Viney knows well.

Breast cancer has interrupted her life twice – first in 2000, and again in 2012.

“People are very aware of chemotherapy and surgeries. They know the treatment can be pretty gruelling,” she says. “What people are often not aware of is how it impacts you emotionally, and how it impacts your sense of self and your confidence.

“I’ve always been a very self-assured and confident person, but it really does rock your world. One day you’re working 60 hours a week.

The next minute you’re in surgery and you don’t know where your life’s going from there.”

Having social and emotional support through this challenging time is essential. And sometimes, the best person to talk to is someone who’s been through it all themselves.

As a survivor, Viney is now volunteering with Cancer Council Victoria’s Cancer Connect service to share her story with others.

Cancer Connect is a phone service that connects people affected by cancer with trained volunteers who have been through similar experiences. It matches people based on things like cancer type, treatment, age and family circumstances. This allows them to discuss concerns and challenges in an open and compassionate way.

“They’ve been there and done that, so often they come up with gems of advice that the rest of us might not think of,” says Monica Conway, nurse manager at Cancer Council Victoria.

“A cancer diagnosis can shift a person’s sense of self. Everything changes quickly, so having emotional support and connection can really help.”

Lean on me / Rebecca Howden

How to support someone with cancer When someone in your life is going through cancer, it can be difficult to know what to do. Everyone is different and there are no set rules. The most important thing is to be there and offer your love and empathy. Here are a few ways you can be a good support.

Start with “I’m here for you” It’s normal to feel lost for words – but don’t let that stop you from saying anything at all. Conway suggests starting with simple phrases to express that you love them and want to help.

Things like “I care for you and I’m here for you” or “If you feel like talking, I’m here to listen” can go a long way.

Let them be independent when they can While offering practical support is important, don’t force your help on them or feel offended if they decline your offer.

“Be comfortable if the person says they don’t need it at the moment,” Conway says. “Just leave the door open, so if they change their mind down the track they’re still comfortable coming back to you.”

Viney adds that she appreciated being allowed to do things herself when she felt able to. “Being patient with me was important,” she says. “Sometimes I could do things, sometimes I couldn’t. So it was good when people let me try and be independent where I could, but be there for me when I couldn’t.”

Listen and let them lead Give the person space to talk – or not talk – in whatever way they need. “Listen without judgment,” Conway advises. "Be present and give them your full attention, and don’t jump in and try to fix their problems immediately. Notice their cues and respond to them.”

Allow space for sadness When someone is struggling, it’s a natural reaction to try to cheer them up. But being overly positive and saying things like, “Don’t worry” and, “I’m sure you’ll be fine” can come across as dismissive of their feelings.

When you’re trying to help, it’s easy to make assumptions about what the person needs. But remember that you don’t know what’s in their heads – even if you have been through something similar.

As hard as it can be, Conway advises listening and letting them express their sadness, worry and fear. Try responding with something like, “It’s reasonable to be feeling sad – I can hear it’s been really hard.”

“Let the person with cancer tell you what they need,” Viney says. “Everyone’s different, and you need to take the time to understand that it doesn’t only affect people physically – there will be other impacts too.”

Offer practical support The side effects of cancer treatment can be exhausting.

Offering help with everyday tasks and chores can help make things that little bit easier. Let them know you're there to help, and suggest specific examples of what you could do.

You could offer things like: •

Doing the grocery shopping

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Cooking meals (especially things they can freeze for later)

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Cleaning, laundry, gardening or other chores around the house

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Babysitting or taking the kids to and from school

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Walking the dog

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Picking up prescriptions

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Making difficult phone calls or gathering research and resources they may need

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Transport to and from appointments

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Coming along to appointments to take notes

Don’t overwhelm them with your emotions Your distress might be intense, but be mindful of how strongly you express it to them. For many people with serious illnesses, it can feel like they also have to make their loved ones feel better about it. “Of course it’s okay to show your sadness, but try not to overwhelm them with your emotions when they’re working through their own feelings,” Conway says.

If you’re finding it difficult to cope, make sure you get support for yourself. Talking to another family member or trusted friend or to your GP or a psychologist can help you process the experience and manage your emotions. The Cancer Council also offers support services for family and friends that can help.

Find out more about Cancer Connect and other cancer support services at cancervic.org.au and cancercouncil.com.au or call Cancer Council on 13 11 20.

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Reconciliation and action Respect, equality and compassion are essential for a better Australia – one in which Indigenous and non-Indigenous Australians are united, our true history is acknowledged, and we work towards righting past wrongs. Victorian NAIDOC committee member Troy Benjamin shares his ideas about reconciliation, and how we can all work together for change.

Caitlin Saville

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Troy Benjamin is a proud Mutti Mutti man who grew up in Djillong (Geelong) and calls Birrarang (Melbourne) home. He’s a regular host on leading community radio station PBS FM, producing First Nations content on All Our Stories. He’s also the founder of Deadly Events, a First Nations-focused event collective, and a national barista agency, Backup Barista.

We are born with empathy, understanding, love and hope, and it seems to disappear as we get stuck in oppressive systems.

I can’t see any success in sugar-coating the truth. When you see what is happening to our First Nations People, it’s everyone’s responsibility to act, not ignore.

WHAT CHANGES DO YOU THINK NEED TO BE MADE TO ADDRESS

In 2017 he joined the Victorian NAIDOC committee, where he is responsible for curating major events in Victoria during NAIDOC week. He shares with us a few ideas about how we can all create a better future together.

IN YOUR OPINION, WHAT DO WE MEAN WHEN WE TALK ABOUT ‘RECONCILIATION’ IN AUSTRALIA?

There are a few directions and thoughts this word takes me.

It can mean to form a bond, relationship or friendship, or as quoted in the dictionary, ‘compatibility’. I used to believe that when we talked about reconciliation we were doing things to stabilise long lasting new friendships between the Indigenous and non-Indigenous, but I have since realised that’s not really the case.

The word is commonly bandied about in government, private companies and the media, but I worry this is merely paying lip service to box-ticking. On the flip side, it’s good to see Reconciliation Action Plans becoming more and more common in organisations. They seem to demand active change and honest intentions. It’s important we continue to talk about reconciliation, but it’s essential we spend more time researching the drivers behind the efforts that will lead us to reconcile.

WHY DO YOU BELIEVE RECONCILIATION IS IMPORTANT?

A respectful relationship is based on sustainable growth and change. To openly talk and communicate about deep-rooted systemic hurdles there needs to be respect, vulnerability, a willingness to listen and self-awareness.

The desires and needs of unequal parties need to be understood, and First Nation Peoples need to be listened to before equality can be achieved. Encouraging selfdetermination among our people is really important, yet we often hear a lot of non-Indigenous voices offering solutions to problems. This can be discouraging to our self-determination.

FROM YOUR EXPERIENCE, WHAT ISSUES NEED TO BE ADDRESSED TO ACHIEVE RECONCILIATION?

I think the depth and severity of the injustices need to be understood. Ignorance is unacceptable. High incarceration, suicide rates and health inequality are things we expect to see in ‘developing’ countries yet they live here in this land of the ‘young and free’.

THESE ISSUES?

We need to listen. We are blessed to be on land that is home to 60,000 years of culture, knowledge and teachings. For starters, I’d love to see fewer men and more women in parliament, or better yet, more First Nations representation. Lidia Thorpe did a great job for our people during her short tenure. We need more voices where the big decisions are being made.

DO YOU HAVE ANY SUGGESTIONS FOR INDIVIDUALS WANTING TO HELP MAKE A CHANGE?

First, I would suggest looking at your role and influence in your community. What were you taught growing up? What did your parents and family teach you? Do you really know this country's history? What are the foundations of your beliefs, and do you feel challenged and uneasy with the health of your country when it comes to your relationship with Aboriginal society? Selfawareness is the precursor to instigating change within ourselves.

From change, we can inspire communities and build momentum to speak up against anything damaging. You could contact your local Indigenous community with a mindset of “What do you want me to do for you?” Listen to Aboriginal people when they speak and understand when they don't want to teach. It can be tiring and stressful.

We want to share, to communicate, to teach and to be understood. We don’t want pity. We want to be equal, which is everyone’s human right. A good friendship should always strive for this in one way or another.

Reconciliation at Medibank Indigenous Australians live eight years less than other Australians. At Medibank, we want to help close this gap and live up to our purpose of better health for better lives.

Better health is achieved through working in partnership with Aboriginal and Torres Strait Islander communities, valuing their cultures, and addressing their social determinants of health.

We’ve been working towards Indigenous health equity since 2012 and continue to do so through public commitments outlined in our fourth Reconciliation Action Plan (RAP). Currently, we’re working towards achieving 16 key actions by December 2020.

Learn more about Medibank’s RAP at medibank.com.au/rap Wellbeing

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New baby survival guide The first few months with a new baby are full of exhilaration, joy and wonder – but there are definitely challenges. Paediatrician Professor Harriet Hiscock shares some advice for getting into a routine with your little one, from feeding to sleeping to checking in with yourself.

Rebecca Grant

Adjusting to life with a baby can be challenging and a rollercoaster of emotions – thanks to sleepless nights, post-partum hormones and finding your feet as a parent.

But those early weeks and months with your baby can be incredibly special. And they are an important time for bonding with your baby.

So with the abundance of (often conflicting) information out there about how much your baby should sleep and feed, how do you know who to trust? How should you go about developing routines with your new baby?

We spoke with paediatrician Professor Harriet Hiscock and get her expert advice on how you can gently find your rhythm as a new mum.

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Talk to the experts Professor Harriet Hiscock says parents should start by looking at evidence-based information. She recommends the government-funded Raising Children Network website (raisingchildren.net.au) as a great online resource for new parents.

There are also many health professionals you can turn to for support. “GPs, maternal and child health nurses, or the family nurses are often a good source of support,” she says.

However, you should feel that you can always question their recommendations.

“Parents should feel comfortable asking, ‘Why is this this a good thing to do? And if I don’t do it, is that a problem for me and my baby? And what evidence do you have that it will make a difference and it will be helpful?’“

Sleep and night feedings Sleep is always a hot topic with new parents – which is almost certainly because sleep deprivation is torture. Yet when it comes to advice on sleep routines, settling techniques, and the amount of sleep a baby needs, the advice can vary greatly. So how much sleep does a newborn baby need to be healthy?

“There is no magic number – that’s the bottom line,” says Professor Hiscock. “Every baby is quite different. And certainly if you have a baby who is feeding well, happy and putting on weight, then they are probably having enough sleep. In those first few months, a baby might be sleeping over a 24-hour period – they might be sleeping 14, 15, 16, 17, 18 hours – and that might be okay if the baby is growing well and happy.”

She also acknowledges that sometimes there is very little we can do to change a newborn’s sleep patterns, and that there is a limit to how much you can keep trying.

“We see a lot of what we call ‘cat-nappers’, that have 30-40 minute sleeps during the day, but then sleep quite well at night.

And often there is nothing you can do to shift them. I think sometimes you have to accept that that is how it is,” she says.

She says mums should also be aware that it’s normal to feed a young baby overnight.

“Sometimes they need that overnight feed for a long time, and if you’re happy to feed them, then don’t worry about it – just go for it. But if they get to six or seven months and you’re exhausted, then maybe it’s time to try and wean them off that night time feeding,” she says.

“If you’re lucky your baby might start sleeping through and not feeding from around three months, but that tends to be more to do with the baby’s temperament, more than anything you have done or not done.”

The bottom line is, if your baby is happy and thriving, you shouldn’t worry.

How strict is your routine?

While there are many popular sleep methods around that advocate strict routines, Professor Hiscock says if this isn’t working for you, then stop.

“I would advise parents to take a predictable approach, but not a timed approach,” she says. “For example, have a feed, have some play time, and when your baby looks tired then settle them for bed. Try to settle them the same way every time. That consistency does help –¬ babies learn to self-settle, but they don’t necessary do it by a clock.”

Professor Hiscock says it’s certainly fine to go with the flow and follow a baby-led routine in the first three months, particularly if you have a colicky baby who’s very hard to settle.

“After three months, you can have a bit more of a routine developing. As babies get older routines can help them feel comfortable and secure, because they know what’s going to happen. And I think they help many parents to feel calmer, which is then passed onto the baby.”

Look after yourself If you are experiencing signs of post-natal depression – like tearfulness, loss of appetite, excessive fears, irritability, or feelings of inadequacy, guilt or being unable to cope – it’s important to seek help early. You can reach out to your GP, child health nurse or PANDA (Perinatal Anxiety and Depression Australia).

Ask for help Professor Hisckock’s main advice for new parents is to not hesitate to ask for help.

“I think we’re very much in a culture where we think we have to do it all ourselves,” she says. “But just think – if a friend reached out to you, you would of course go and help them, and you would enjoy helping. That’s how people will feel helping you.

“I see plenty of mums who just don’t ask for help, and we need to give them permission to.”

Better health cover for families New baby? Make sure your little one is included on your health cover. Medibank has a range of options suited to every kind of family, so you can get cover for the things that matter to you.

To find the right cover for your needs, visit us in store, give us a call on 134 190, or compare options at medibank.com.au/health-insurance/family

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Emotional first aid Seeking help for mental health issues can be nerve-wracking – but don’t let that hold you back. Here’s what to expect when you see a psychologist.

Rebecca Howden

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“Psychologists are there to help you feel better, teaching you strategies for managing your thoughts and feelings.”

It could be lovesickness or heartbreak, or the death of someone close to you. It could be a stressful job, a difficult family relationship, or trouble making changes in your life. Or you could be feeling anxious or sad all the time, and not even be able to pinpoint why.

There are plenty of reasons why you might seek help for your mental health.

Psychologists are there to help you feel better, teaching you strategies for managing your thoughts and feelings.

Just as you would go to the doctor to treat an infection or injury, psychologists are experts on the human mind and have evidence-based tools for treatment.

And yet, we often don’t think about our mental health in the same way as our bodies. For a lot of people, the idea of seeing a psychologist can feel pretty daunting. Often, it comes with feelings of shame, embarrassment and fear.

“Mental health issues are often still seen as a sign of weakness, and there’s a bit of a stigma,” says Ros Knight, clinical psychologist and president of the Australian Psychological Society.

“I think some people are loathe to see a psychologist because they think it

means they’re admitting defeat and that they’re weak.

“When you have a physical illness, you know the faster you go to a GP when you notice something’s wrong, the more likely it is that it can be fixed quickly.

We should look after our mental health the same way.”

What does a psychologist do?

There are lots of myths and misconceptions about what psychologists do, which can contribute to people’s discomfort. Movies and television often don’t help much with this image.

of practice. The Psychology Board of Australia has a strict code of ethical and professional practice that all registered psychologists must follow, and they are required to engage in ongoing professional development to keep their knowledge and skills up to date.

Unlike psychiatrists, they are not medical doctors and cannot prescribe medication. But psychology is a science, and therapists do much more than just listen to you vent. “There’s definitely a perception that we’re going to sit on the couch and talk all about childhood, and that it’s just a long-winded chat that goes nowhere,” Knight says.

“A lot of people think we’re magicians,” Knight says. “They think we can mindread and will pick them apart, and that all their weaknesses will come to the fore. That’s not what we do at all. What we do is help people to change, from a science-based perspective. How far that goes is up to the person who sits in front of us.”

There are lots of different therapies and techniques a psychologist might use to help you. Some of the most common ones include cognitive behavioural therapy (which teaches you to challenge helpful thinking patterns) and interpersonal therapy (which focuses on solving relationship problems).

Psychologists in Australia must have at least six years of university training and supervised experience. Many hold Masters degrees or PhDs, and have specialised training in specific areas

“You should have a sense of something changing, either through that conversation or through doing things between sessions. It’s really essential to understand that it’s aimed to be proactive and productive.” >>

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Your first session – what to expect It’s natural to feel nervous about your first session. Psychologists understand that you may be feeling vulnerable about opening up and sharing personal information with someone new.

In a typical first session, your psychologist will start by explaining what you need to know about the Psychology Board of Australia’s code of ethics and professionalism, and what you can expect from working with them.

“Confidentiality and privacy and all the restrictions around seeing a psychologist should be explained to you, so that you feel comfortable. There is a very high level of privacy, so you should feel very safe about what’s happening to your information,” Knight says.

“Then most psychologists will ask lots of questions about what brought you through the door. What’s happening, how it’s affected you, and how that fits generally into your world, who you are and your previous experiences.”

It can feel like a lot to reveal, but giving as much information as you can will help your psychologist understand how they can best help you.

“The first session is lots of questions, but towards the end you’re in a space to talk with the psychologist about the best approach going forward.”

Getting the most out of therapy To get the most out of your psychology sessions, Knight says it’s important to be an active participant. “Be willing to talk. Be willing to be open and put things out there, because if you’re hiding something your therapist may misdirect,” she says.

“Like everything else where change is concerned, be willing to put in the effort. Change really depends on you doing the things during the week your therapist suggests to make that time effective.”

And if you don’t feel comfortable with your psychologist, it’s perfectly okay to look around for someone else. Trust is essential, so it’s worth finding one you click with.

“Therapists understand that not everyone is going to particularly like them and their style. It’s an individual choice – none of us are magic, and personality and other attributes come into how comfortable we feel,” Knight says.

“If you’re not comfortable after a couple of sessions, then call it what it is and move on and try another therapist.”

To find a psychologist near you, you can search the Australian Psychological Society directory at psychology.org.au

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Emotional first aid / Rebecca Howden

Referrals, costs and rebates – what you need to know A good first step in seeking mental health support is to talk to your GP. You can see a psychologist without a referral, but you will need one to get a Medicare rebate.

After asking you some questions about what’s going on and how you’re feeling, your GP may decide to refer you to a psychologist and write you a mental health treatment plan.

This plan entitles you to a Medicare rebate on six sessions with a mental health professional, to be used within the calendar year.

You should be aware that in many cases the rebate does not cover the full cost of a psychology session, and you will likely also have to pay an out-of-pocket fee.

Once you’ve had your six sessions, you can return to the GP for a referral for an extra four sessions, bringing you to a total of 10 Medicare subsidised sessions per calendar year.

For more than 10 sessions, you will need to pay the full fee. This is where private health insurance can also help. If you have Extras cover that includes psychology, Medibank will pay benefits towards further psychology sessions, up to your annual limits.

Get more info from mental health professionals Medibank members with hospital cover can call Medibank Mental Health Phone Support for more information on seeking help, supporting a loved one, or the signs and symptoms of mental health concerns.

Medibank Mental Health Phone Support can be accessed 24 hours a day, 7 days a week on 1800 644 325.

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Blood for life

Blood is precious, live-saving, and always needed.

Here are the essential facts about making a blood donation.

Cameron Williams

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One blood donation can be used for 22 different medical treatments.

Just one.

You can donate blood at any Australian Red Cross Blood Service donor centre around Australia. It doesn’t cost you anything and takes about an hour. Oh, and there are free snacks on the way out.

Look, we know we had you at ‘snacks’, but there’s a lot to consider when it comes to blood donation, especially if it’s your first time. Here’s a snapshot of what to expect when donating blood – and why you might consider doing it.

How can your blood help others?

One blood donation can save up to three lives, the Australian Red Cross Blood Service says. Each type of blood donation gets used for different medical treatments. Your blood type will determine the best donation you can make. You may be able to donate whole blood, plasma or platelets.

All kinds of different people need blood.

In fact, one in three Australians will need blood or blood products in their lifetime.

Some need it to get them through a serious event in their lives, like cancer or a difficult pregnancy. Others have medical conditions where they need blood products regularly to stay alive or be healthy.

One third of blood donations are used to help treat people with cancer and blood diseases. Other common recipients are people undergoing surgery, or those who have suffered traumatic accidents or burns.

Who can donate blood?

Your eligibility to donate blood depends on several factors. The Australian Red Cross Blood Service sets the starting point at being between 18-70 years old, healthy and weighing over 50 kilograms.

If you fit into that criteria you may be able to give blood. You can take an eligibility quiz at donateblood.com.au to find out.

What actually happens when you donate blood?

Each day more than 5,000 Australians give blood at Australian Red Cross Blood Service donor centres, so you’ll be part of an amazing group of people.

The blood donation itself only takes about 5-15 minutes, but the whole appointment will take about an hour. Donating plasma or platelets takes a little longer – around 45 minutes for the donation, and around one and a half hours all up.

When you arrive to give blood, the first step is a quick ID check. Then you'll need to fill out a confidential donor questionnaire, and have a short interview with a trained staff member to make sure you’re fine to donate. They will also do a quick blood pressure test and a finger prick to check your haemoglobin levels.

Next, sit back and relax on a comfy couch while you donate. You can read, chat with the team members or enjoy entertainment options on offer. Team members will keep a close eye on you while you donate to make sure you're okay.

When you’re done, you’ll be asked to rest on the couch for 5-10 minutes, then it’s onto the refreshments area where you can enjoy a complimentary drink and savoury snacks.

“One blood donation can be used for 22 different medical treatments.”

Does it hurt?

According to The Australian Red Cross Blood Service, some people do occasionally feel a small pinch when the needle goes in, but you shouldn’t feel any discomfort during the donation.

It’s okay to feel a little nervous, and you’ll be supported every step of the way by a team member who will answer all your questions and make sure you’re comfortable.

And finally, you can feel proud about the most important part: you’ve done something that will help a lot of people.

To book an appointment to donate, call 13 14 95, visit donateblood.com.au or download the Donate Blood app on your device’s app store.

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Playing it safe It’s a natural part of most of our lives, but sexual intimacy comes with risks. Here’s what you need to know about sexually transmitted infections, and how to protect yourself.

Lynnette Hoffman >>

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You’d know if you had a sexually transmitted infection (STI), right?

Not so fast, says Dr Kathleen McNamee, Medical Director of Family Planning Victoria. Most people who are diagnosed with STIs have no symptoms at all.

“People think they’d know if something was wrong. They don’t realise they might be susceptible, or they feel they’d have a symptom if they had a sexually transmitted infection, but the majority of times they don’t have any symptoms at all,” Dr McNamee says.

Take chlamydia, for example. It’s one of the most common STIs in Australia and the number of confirmed cases has increased five-fold since 1999, but 75% of women and half of men who have it don’t experience symptoms.

Yet the infection can be silently lurking in your body, and can lead to serious health issues like pelvic inflammatory disease, which can cause long term pain, as well as infertility and problems during pregnancy—including miscarriage and stillbirth.

“STIs are most common in people under 30, so if that’s you, the Australian STI Management Guidelines recommend getting screened each year.”

Are you at increased risk?

STIs are most common in people under 30, so if that’s you, the Australian STI Management Guidelines recommend getting screened each year. Risk generally goes down as you get older, so screening isn’t routinely recommended annually after 30, but there are some exceptions.

Men who have sex with men are also at much higher risk – more than 90% of syphilis and gonorrhoea cases in cities and regional areas and more than 80% of new HIV cases occur in men who have sex with men . People who have more than one sexual partner are also much more likely to get an STI, and the risk goes up the more partners you have.

Talk to your doctor or visit a sexual health or family planning clinic if you’ve had unprotected sex or someone you’ve been intimate with has told you they’ve had a STI — or if you have symptoms you’re worried about.

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You have an STI – now what?

First of all, don’t freak out. Most STIs are easy to diagnose and treat. Your doctor or nurse might ask you detailed questions about your sexual history to get a better idea of your overall level of risk and decide whether you need to be tested for other STIs. With gonorrhoea, there’s a risk that the bacteria will be resistant to antibiotics, so your doctor may recommend you come back for a test after two weeks to make sure the treatment worked. That’s not an issue with chlamydia, but there’s a different common annoyance – you clear the infection but get it again.

“For chlamydia the treatment is effective, but the chances of being reinfected in the next three months are higher than the antibiotics not working,” Dr McNamee explains.

“We recommend testing again in three months because there’s quite a high rate of reinfection.”

Play it safe / Lynnette Hoffman

Spreading the word (but not the infection) It’s essential that your partner gets treated too – in Victoria and the Northern Territory, health professionals can prescribe for partners of people who have been diagnosed with chlamydia without actually seeing them.

As awkward as it may seem, telling past (and present) partners is important.

“Try to contact any person you’ve had sexual contact with in the last six months if you can and you feel safe to,” Dr McNamee says.

Not sure what to say? The website letthemknow.org.au can help ease some of the dread —it offers tips to break the ice for the conversation, templates and even the last resort option to send an anonymous text or email through the site.

Prevention is better than cure Of course, we’d all prefer to prevent STIs in the first place.

You’re probably well aware that using a condom is one of the most effective ways to do that. Even if you’re in a committed relationship, condoms are recommended prior to both partners getting the all-clear on an STI check.

But it’s important to remember that condoms are not failproof. If you’re touching each other intimately, you can transfer ‘secretions’, or ‘bodily fluids’ with your hands, and pass the bacteria that way so you need to be careful when you take the condom off not to come in contact with it.

Symptoms to look out for Some possible signs of an STI include: • Unusual discharge coming

from the vagina, penis or anus • Pain during sex or when going

to the toilet, or in the scrotum

or testicles • Change to the skin around

your genitals, including sores,

blisters, warts or rashes • Itchiness or irritation in the

genital area • Lumps or bumps on

the genitals • General symptoms including

persistent diarrhoea, fever

or flu-like symptoms.

“Condoms give good protection, but not 100%,” Dr McNamee says. “Even if you’re really careful about bodily fluids and use barrier methods every time, things like herpes virus that are carried on larger areas of skin can still be transmitted… and of course a condom can always break.”

Are you using condoms correctly?

“It’s really important to check the expiry date and be careful with opening the condom because things lie jewellery or opening the packet with your teeth can cause little tears that you might not notice. The penis needs to be erect when you put it on and make sure the top is pinched and rolled down.”

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Nomophobia [noh-muh-foh-uh] noun

The fear of not having access to your mobile phone. Short for ‘no mobile phone phobia’.

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Time to disconnect?

Does your smartphone rule your life?

You’re not alone. Here’s how to start changing your habits and restore balance.

Lynnette Hoffman

Do you get irrationally anxious about losing your phone, running out of battery or being out of range? Maybe you suffer from nomophobia.

Cambridge Dictionary’s 2018 word of the year, ‘nomophobia’ is the fear of not having access to your mobile phone. Short for ‘no mobile phone phobia,’ the term has turned up in medical journals, and talk of classifying it as a psychological disorder has begun.

Symptoms can include excessive texting, constantly checking social media, trouble paying attention during everyday activities and/or high levels of anxiety at the thought of not being connected, missing out, or not having access to information.

But even if your mobile use has not reached obsessive levels, you might benefit from a little less time with it.

Experts say that while true smart phone addiction is rare, many of us may be experiencing negative side effects from being more engaged with our phones than our real life partners or other priorities.

How to cut back If you think your phone or social media may be disrupting your productivity or relationships, or leaving you feeling less than stellar, your best bet may be to learn to manage it better, rather than lock yourself in a bunker and disconnect completely.

“Going completely cold turkey doesn’t appear as a particularly realistic option given the significant place technology has got in our everyday lives,” says Dr Daria Kuss of Nottingham Trent University, one of the most prolific researchers on the topic.

Fielding Graduate University professor of media psychology Pamela Rutledge agrees. In a recent article in Psychology Today, she argued that the same problems linked with social media—from wasting time to needing constant validation or comparing yourself to others— are bound to appear in other aspects of life—so it’s best to learn better coping strategies.

“Rather than avoid social media, it is more effective to identify behavioural problems and learn skills to address and manage them, such as goal setting, self-regulation, and self-control. Those skills are key life skills, transferable to other domains,” she writes.

Psychology researcher Dr Mark Griffiths, also of Nottingham Trent University, advocates for what he calls a “digital detox,” or a “digital diet.” Again, the idea is to reduce your smart phone’s toll on your life without becoming a recluse.

Here are some steps the experts suggest: Set boundaries Limit how often you reach for your phone— for example don’t check more than once in an hour. Or set yourself a goal to gradually go for longer periods of time without checking your notifications.

Turn notifications off You can reduce interruptions by turning your phone to silent, turning notifications off, deleting certain apps altogether, and/ or using your phone’s Do Not Disturb function. (Check the settings or search online if you’re not sure how to do this on your particular device). You can also change the settings on various apps so that they don’t automatically refresh.

Don’t let your phone disrupt your zzzz’s Switch your phone to flight mode or turn it off entirely when you go to bed—getting an old-fashioned alarm clock so you don’t have to rely on your phone will make this easier. Then you can charge it in another room entirely. That will also reduce the chance of you waking up at 2am for a wee only to spend the next hour debating with your cousin on Facebook.

Monitor yourself By making yourself aware of exactly how much of your time you’re wasting, errr, spending on your phone, you may be more motivated to make a change, experts say. Sure, there’s a certain irony to using smart phone apps that track your online time to curb your smart phone use, but if it works, who cares? Mute, Space and Moment are just a few of the available apps.

Minimise temptations Dr Griffiths also recommends getting an old school wrist watch for precisely that reason. How many times do you find yourself checking the time, and then getting swallowed into the social media/ text message smart phone vortex as a result? A watch takes that ‘trigger’ out of the equation.

Delete apps from your phone If you find yourself regularly distracted by certain apps, it may be worth deleting them from your phone. You can still use Facebook and other social media on your laptop, but the temptation will be less in your face.

Set other people’s expectations Tell your friends or colleagues when you plan to be offline. They’ll be less likely to bug you and won’t be anxiously waiting your reply—and it’s less stressful for you if you’re not feeling obligated to check in ‘just in case’ that important email arrives.

Out of office messages are also an option.

Remind yourself of the benefits By increasing your productivity you’ll free up more time for the passions and people that matter most to you.

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Your mindfulness problems, solved Making a habit of mindfulness practice can take a bit of time. Psychiatrist and mindfulness expert Dr Elise Bialylew offers solutions to some common obstacles.

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“Mindfulness helps us become more aware of how we relate to our thoughts, and this is life-changing.”

I want to practice mindfulness, but I can never find the time.

Many people who start learning meditation believe that if you’re not doing 20-30 minutes a day, you won’t get the benefits of the practice. Of course, just like physical exercise the research supports the fact that the more meditation practice you do, the greater the benefits.

However, through my own scientific research (published in Springer’s Mindfulness journal in 2018) I discovered that just 10 minutes a day of mindfulness meditation over one month was enough to support measurable benefits, including an increase in positive emotions, a reduction of the impact of stress, increased self-compassion and greater focus and presence in daily life.

What we do repeatedly gets etched into the neural pathways of our brain, actually reinforcing these behaviours or attitudes.

When we practise worrying, the worrying circuits of the brain are reinforced. When we practise gratitude, the brain becomes more capable of noticing the good in our lives. When we practise mindfulness meditation, it forms new neural pathways that support greater focus, calm and emotional balance.

to practise mindfulness. Tune into the body, sense your feet on the ground, feel the breath and notice its quality (is it fast or slow, tight or flowing with ease), tune into the sounds, immerse yourself in your senses as a way to get out of your head. Check in with how you are feeling, notice any irritation or impatience in the body and use the outbreath to actively let it go.

I do it once or twice, but I can never seem to make a habit that sticks.

Every year the Mindful in May program offers teachings from the world’s best wellbeing experts. Stanford Professor and expert in behaviour change BJ Fogg shared that the most powerful way to create a habit is to start small and grow the habit over time, gradually adding more time to the duration of your regular meditation practice.

Over the years of teaching meditation, I’ve also discovered that as humans because we’re wired for connection and this triggers the release of happy hormones, when we take up new behaviours and set goals in community, we are much more likely to achieve them as we have support, accountability and it feels more pleasurable.

I don’t think meditation is for me – I can’t sit still!

This is a common question that comes up in my classes.

Meditation is just one way to train in greater mindfulness and awareness. There are so many different practices which I offer through my book, The Happiness Plan, a one month mindfulness guidebook.

There are many ways to bring mindfulness to activities you already do in daily life, so it becomes more a way of life, rather than something you feel you need to add to your to do list.

Conversations are a great opportunity to practise being mindful.

Often during conversations we can be caught up in our own concerns and thoughts. When we mindfully communicate, we consciously open our awareness to include a sense of our own body and emotional state, while also making space to be open to the other person.

You can also use your mindfulness practice to turn irritating moments into opportunities to train your brain. Next time you’re stuck in a long line at the supermarket, use it as an opportunity

My mind doesn’t stop wandering!

One of the most common misconceptions about meditation is that it’s about stopping your thoughts, and it’s the reason people quit before they’ve given it a proper try. Anyone who tries to empty their mind during meditation will quickly discover that it’s basically impossible – in fact, trying to stop your thoughts only makes them more persistent.

Mindfulness meditation isn’t about stopping your thoughts.

It’s really about becoming more aware of your mind, observing your thoughts and getting better at letting them go, rather than emptying the mind.

Mindfulness helps us become more aware of how we relate to our thoughts, and this is life-changing. The capacity to better manage our minds and avoid getting lost in negative thought loops is a crucial skill which helps us become more resilient, better able to bounce back from challenges and not get stuck in negative thinking and emotions.

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Troubles in the bedroom You love everything about your partner – except their sleep habits. Here’s how to cope with snoring, space-stealing and other frustrations, so you can get a better night’s sleep together.

Milly Edgerley

Moving in with your other half is not without its challenges. After all, do you really know someone until you live with them? What if they leave the toilet seat up, what if they’re the kind of person who lets food turn into a veritable science experiment in the fridge? What if they leave their socks in the bottom of the bed?

When I moved in with my partner last year all those worries crossed my mind. What I didn’t anticipate was that the biggest adjustment would be sleeping in the same bed.

It turns out that whilst staying at each other’s house three nights a week might feel like adequate practice, transitioning from your own bed to ‘our bed’ is harder than you might think.

I thought we’d be pros at co-sleeping. But my smugness was sadly misplaced as the first month or two of spending every night in the same bed was peppered with many a sleepless night and extremely cranky morning.

I’m happy to report that, six months on we have found our groove and I no longer wake up in the morning with two hours’ sleep under my belt and a burning desire to lob something at my partner’s head. Well… not as often, anyway.

Here are some tips to help you get an excellent night’s sleep whilst sharing a bed. >>

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“Take the time to wind down for sleep and focus on improving your sleep quality. People can do that through mindfulness, or eating better, reducing the booze and nicotine, and reducing stress.�

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Make some space

It’s all about compromise

As my boyfriend is infinitely fond of telling anyone who stands still long enough, I am a classic bed hogger. What can I say, I like to spread out. Or, as he puts it, “You don’t want to be near me, you want to be in the exact space I am currently trying to sleep in.”

Everyone’s night time routine is different. Perhaps you like to get straight into bed and are out like a light. Or you need to read in bed for an hour or two to send you off to sleep. Unless you’re extremely lucky, it’s unlikely that you and your partner will be on the exact same page when it comes to settling down for the night.

We tried to harmoniously work through this problem (him poking me awake in the night and hissing MOVE OVER) like the adults we are (I shouted NO and hit him with a pillow) but in the end we opted to get a bigger bed.

It takes me hours to get to sleep, whilst my partner could doze off during an earthquake at a heavy metal concert. I’m used to reading at night and falling asleep with a lamp on, book in lap.

He likes absolute pitch black and silence. I know, we’re made for each other.

Whilst it might sound like a drastic measure, the National Sleep Foundation suggests the dimensions of your bed can greatly affect how you co-sleep. Bigger bed, better sleep. One trip to IKEA later and the improvement in our respective nights sleep was immediate.

Dr Moira Junge, psychologist and sleep specialist from the Sleep Health Foundation, also points out that blanket-stealing and flailing around can be signs that you’re overtired.

“Restlessness and things like hogging the doona or kicking the other person and moving around too much can be indicative that your sleep quality is not great, and you might be a bit overstimulated,” Dr Junge says. “Take the time to wind down for sleep and focus on improving your sleep quality. People can do that through mindfulness, or eating better, reducing the booze and nicotine, and reducing stress.”

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Dr Junge suggests making personal adjustments to your sleeping environment that don’t affect the other person too much. “You can try earplugs or eyemasks. You can be in the same bed, but each have different bed coverings. Or you could have a fan that hits one person and not the other. For people who really like a bit of white noise, they can probably do that with headphones.”

In the end, she says, communication and compromise are essential. “It’s important for both partners to be open to the possibility that they can change their preferences,” she says.

“They’re not necessarily set in stone, and you can learn to adapt to different environments.”

Our compromise? I bought myself a head torch. One of the most unattractive accessories I have ever worn but simultaneously the most useful. I get to read whilst my partner enjoys the relative darkness of the bedroom. Happy days.

Trouble in the bedroom / Milly Edgerley

Say no to cuddling I’ll hold up my hands and say it. I’m a space invading cuddler.

Unfortunately for my partner I also have skin that is roughly the same temperature as the surface of the sun. After suffering in overheating silence for weeks on end, he finally laid down the law and banished me to my side of our much larger bed when the time came to go to sleep. He also, rather rudely in my opinion, took to building a pillow wall between us.

I hate to admit it, but I sleep much better in my own space and the pillow wall has become a permanent fixture.

And Dr Junge says that’s perfectly fine. “It’s important for people to not see it as symbolic of a problem within the relationship,” she says. “Incompatibility with these sorts of things doesn’t necessarily mean you’re incompatible as life partners. There’s a lot of room for adaptation and compromise and being creative around this.”

Stop the snoring Whilst I may be a boiling hot space invader, my partner is not without fault. He is a snorer. And it’s frankly deafening if you catch him on a bad night.

Rolling my partner over onto his side (the Sleep Health Foundation says snoring is worse when lying on your back) and introducing a firmer pillow has worked wonders for this, but there are other things you can do if the problem persists.

The Better Health Channel suggests trying simple steps like treating nasal congestion, avoiding alcohol in the hours before sleep and making sure that the air in your room is neither too dry nor too humid. And if all else fails, a good pair of earplugs can be your saviour.

Of course, Dr Junge says it’s important to be aware that snoring can sometimes be more serious. “It’s really important to get snoring checked out to see if it’s just simple snoring, or if it’s actually related to sleep apnoea – a sleep disorder that can be easily treated, and the snoring goes away.”

Speak up and be proactive Communication is pretty important in every aspect of a relationship and sharing a bed is no different. If you’re lying awake at night, watching your partner merrily snore away whilst you wonder if it’d be more comfortable to go and sleep in the car, the chances are that’s not doing your relationship any good.

Your partner might be completely unaware that they are keeping you awake. However, it’s likely that they’re tossing and turning as much as you.

Having an honest conversation about what you need to get your eight hours will benefit you both in the long run.

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Pet connection Your relationship with your pet is special.

Here are a few tips for taking better care of your best mate, and creating and even better bond.

Mike Lee

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Be it a fur baby, a feathery friend, or a scaly buddy, animal companionships are one of life’s most rewarding experiences. With a greater understanding of animal sentience, we’ve now become more attuned to the needs of our domesticated friends – both physically, and emotionally.

Here are a few basic pointers that can help ensure a lasting friendship full of mutual love and cuddles.

Know how to hold them Every animal has their own unique ‘sweet spot’ when it comes to how they like to be held or cuddled. For instance, most cats don’t like to be cradled facing upwards, like a human baby. Make sure your animal gets comfortable on you, and not the other way around.

As adorable as they may look, never hold an animal against their will, as they will most likely associate you with discomfort and stress. And don’t worry, they’ll let you know if you’re doing it wrong!

Understand their language…

The key to connecting is communication. And communicating with animals is easy; you just need to embrace animal charades. Every posture, every wag of the tail, even the shape of their ears and eyes has a meaning. There’s a lot of good info out there that can help decode your animal’s body language. …Because they can understand yours Experts in picking up on non-verbal cues, our animals can read us more than we’d like to give them credit for. Through hyper-sensitive senses, our pets can pick up a range of emotions, so it’s important we’re always sending out the ‘right’ signals.

Be especially mindful of rescued animals that may have experienced some trauma in the past, as certain motions (raised arm) and sounds (vacuum cleaners) may trigger a fight-or-flight response.

Spend quality time together Not just for play, quality time can involve grooming, feeding time or even nap time. The key here is for them to associate your presence with pleasurable experiences.

Reading a book near a sunny, warm spot in the house can further reinforce these trusting bonds. The more positive experiences they get to enjoy in your presence, the more they will bond with you.

Keep them stimulated It’s common knowledge that most dog breeds need a certain amount of physical activity to maintain their physical and mental health. And though cats may seem relatively low maintenance, keeping kitty preoccupied with climbing gyms can also do wonders for their wellbeing, helping them reconnect with their primal instincts. Scratch posts can also be helpful in ensuring kitty focuses her attention away from more precious furniture around the house. Even the simple act of letting the outdoor air through your home can keep your pets busy, sniffing all the different stories out there.

You may also want to look at some apps designed purely for pets. There are even YouTube channels dedicated to hours of bird watching! Just make sure you apply a protective film on your device’s screen.

And if you spend a fair amount of time away from home, you may also want to consider a companion animal to keep them company.

Give them their ‘safe space’ Alone time can be just as important for animals as it is for us humans. Make sure there’s a spot in your house they can retire to with minimal human interference. This can come in handy when you have visitors coming over, and your pet can get easily spooked by strange faces.

Keep in mind though that spending a lot of time in their safe space can also be a sign that there’s something wrong with their health - so it’s worthwhile keeping tabs on them if they become increasingly reclusive.

All in their own time Finally, it’s important to respect your animal’s timing for all things, especially when introducing your pet to a new environment, or to another animal. In many cases, it’s best to limit the amount of stimuli, so they don’t feel overwhelmed.

Look after your pet with Medibank Pet Insurance We know how much you love your pet. With Medibank pet insurance, you’ll have the peace of mind knowing they’ll be looked after should the unexpected happen, with up to 80% back on eligible vet bills, depending on your level of cover *. We provide cover for cats and dogs and once they're insured, your pet can be covered for life.

Plus, Medibank health members save 10%. Check out the cover options to best suit you and your furry friend at medibank.com.au/pet * Subject to applicable annual limits, sublimits and excess payments.

Critters and kids Pets can bring so much joy into children’s lives, along with teaching essential social and emotional skills. But there are a few things to consider. Here’s how to keep all the little ones – furry and otherwise – safe, happy and healthy.

Kasia Kaczmarek

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Pets add value to our lives, improving our health, encouraging social interactions, and reducing stress, but what about their effect on kids? We delve into the research on the benefits of pet ownership to children and how to safely introduce a furry, feathery, or scaly member to your family.

Why add a pet to your family?

Growing up with a pet can provide numerous emotional, behavioural and social benefits. It can be a great way to teach children nurturing skills, responsibility, empathy for others and compassionate views towards animals.

Studies have suggested that children raised with pets may have greater prosocial behaviour and more positive attitudes about their family life.

While more research is needed, there is also some evidence to suggest that children who are exposed to pets in infancy may be less likely to experience childhood asthma and respiratory tract illnesses, as well less likely to have allergies or sensitivities to animals later in life. And for the whole family, pets have been linked to a number of health benefits, including reducing stress and lowering blood pressure.

Which pet is best?

Provided you have the means to care for it—including adequate space and time – just about any pet can be a positive addition to your family. As mentioned above, dogs and cats offer scientifically-backed benefits, but smaller pets such as rabbits, guinea pigs, mice, rats, birds or fish are also great options. Just keep in mind that in addition to feeding, these smaller pets require regular cleaning of their cages or tanks, which is a great responsibility for older kids but might not be ideal for younger children.

If choosing a puppy or kitten, it’s a good idea to go through a breeder who’s socialised the litter with children. Going through a reputable breeder also means you’ll be able to get information about the pet’s personality, and that of its parents, before bringing it home. Rescue organisations are also great as you can ask for a pet who’s been kept in a foster home with children.

Introducing a new pet to the family Children will learn how to interact with your new pet from what you say as well as the behaviour you model. If you have a dog, show your kids how you hold your hand out, palm down, before patting it and how to be gentle and calm around a new cat.

It’s also important to teach young children that animals feel pain, and how to identify a pet that wants to be left alone. Signs in dogs include lifted lips, growling, backing away, raised hackles, and staring, and flattening of ears and an arched back in cats.

It’s important to never leave your young ones unattended with dogs. According to the Royal Children’s Hospital Melbourne, 33% of dog bites to children are caused by the family dog or a dog known to the family, so correct supervision and teaching your child how to behave are essential.

Introducing a baby to your existing pet Just as you prepare your home for your new addition, prepare your dog or cat in the months leading up to the birth of your baby. Teach them which rooms will be off limits well in advance, and introduce child-like contact such as gently pulling of the ears, tail or paws. You can also play recordings of babies crying to get them used to these new sounds.

Once your baby arrives, help your pets build positive associations with your new addition by rewarding them when near the baby, and going on walks together if you have a dog. Scolding your pet or locking it outside will only make it associate your baby with negative experiences.

Protecting your pet

Choose a rescue pet for three months’ freePet Insurance

Make sure your pet is microchipped, de-sexed, and registered with your local council.

Regular vaccinations and vet check-ups are essential to keep your pet healthy and could save you money in the long run. If you have a dog or cat, it’s also a good idea to take out pet insurance to help towards vet bills if your pet’s involved in an accident or gets sick. Medibank has a range of Pet Insurance options for younger and older pets, with discounts for Medibank health members.

Medibank is offering three months’ free pet insurance when you adopt a rescue cat or dog, leaving you to focus on settling in with your new best friend. Terms and conditions apply – find out more at medibank.com.au/lovemyrescue

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Photography: David Rodrigo

Dubai, United Arab Emirates

Tripping over Break up a long plane trip, and experience another destination from your bucket list. Here are a handful of the best stopover cities to explore.

Rebecca Howden >>

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Auckland, New Zealand Pretty and chilled, Auckland makes a nice stopover on the way to South America, or to explore more of New Zealand. It’s a quiet city, but there’s plenty of beauty to discover within easy reach. Head to Mt Eden – a dormant volcanic peak, covered in vibrant green – and soak up an incredible view of the city on an easy, 2 km walk. Jump on a ferry to explore the historic seaside village of Devonport, or spend a lazy afternoon at the Viaduct Harbour waterfront.

If you have a full day spare, take a half-hour ferry across to Waiheke Island, a glorious haven of wineries and white-sand beaches.

Los Angeles, USA Palm trees and sunsets calling? Two days gives you the perfect glimpse of LA. The sun-drenched city is a mix of glitz and grunge, full of dreamers and creatives and the hustle of Hollywood. If film and TV are your thing, a behind-the-scenes tour of Warner Brothers or Universal Studios can be a fun family day out. Fashion lovers can shop like an influencer along Melrose Avenue and Rodeo Drive, or you can get your culture fix at galleries like the impressive Getty Centre.

For a more relaxed vibe, escape to the colourful enclaves of Santa Monica and Venice Beach. The vibrant beach boardwalk, endless stretches of shimmering white sand, and trendy Abbot Kinney Boulevard are perfect for an afternoon of shopping, walking and people-watching.

Santa Monica, Los Angeles, USA

Hong Kong Hong Kong is electric – a blend of neon lights and lush greenery. The skyscraper-packed city is nestled on a glimmering harbour and fringed with jungle, with surprisingly gorgeous beaches and trails to explore.

For spectacular views across the whole city, take the tram up to The Peak, the highest point on the island. Or if you’re craving an active day out, hike up Dragon’s Back Mountain, finishing at the swells of Big Wave Bay. Back in the densely populated urban centres, you can lose yourself in bustling street markets, poke around the charming cobblestoned streets of Old Town Central, and soak up a fusion of colonial architecture and ancient Chinese culture.

Bangkok, Thailand Make a stop in Thailand’s colourful capital for a rejuvenating massage, the perfect pad thai, and your pick of dazzling temples and palaces.

Bangkok is known for its vibrant street life, pulsing with gritty backpacker charm. Contrast that with its gleaming shopping malls and swanky hotels, and you’ve got one intriguing city to explore. It’s an energetic rush before escaping to Koh Samui or roaming through South-East Asia.

Wat Arun, Bangkok, Thailand

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To soak up some of the main sights on a short trip, a boat ride on the Chao Phraya River is a must. Marvel at the Grand Palace, Wat Arun and the Golden Buddha. Explore the Chinatown night markets for a sensory feast, and top it off with views from a glamorous rooftop cocktail bar.

Tripping over / Rebecca Howden

Dubai, United Arab Emirates A futuristic city nestled in the Arabian Desert, Dubai is a heady mix of old-world customs, ultramodern architecture and golden luxury.

Explore a maze of alleyways in Old Dubai and discover treasures in the traditional gold and spice markets. Then contrast that with a visit to Burj Khalifa, the world’s tallest building, with incredible views across the Persian Gulf.

Travel better with Medibank travel insurance

When you’ve had enough of grand shopping malls and opulent light shows, head out to the desert. There are plenty of desert safari trips to choose from that let you sandboard, ride camels, or just be awed by the colours and vastness of the dunes.

Kuala Lumpur, Malaysia

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Under a silvery skyline dominated by the Petronas Towers, Malaysia’s balmy capital is pulsing with a blend of Malay, Chinese and Indian influences. Indulge in the best local street food in the colourful night markets of Jalan Alor, or enjoy the city lights with a cocktail at the glittering Skybar.

For a bit of luxury shopping, the nine huge malls of Bukit Bitang are a fashion paradise, full of local and international labels. Or for a more peaceful and cultural experience, head out to the Batu Caves.

A sacred Hindu site, this cluster of pretty caves and temples is set on a limestone hill at the edge of the city, with cheeky monkeys frolicking about.

Plus, Medibank health members get 15% off.

Get a quote at medibank.com.au/travel

Singapore Bright, clean and blooming with city gardens, Singapore has plenty to explore.

The steamy island city-state is known for its gleaming architecture and fusion of vibrant cultures. First stop, the fantastical Gardens by the Bay precinct, with its spaceshiplike ‘supertree’ structures, sprawling flower gardens and rainforests enclosed in enormous greenhouses.

Take your time to explore the neighbourhoods of Chinatown, Little India and Arab Street for a real taste of the diverse local cultures. Wind through alleyways and discover brightly-coloured shophouses and fragrant open-air markets.

Then after dark, head to Singapore Zoo for the famous Night Safari – a unique experience of nocturnal animal life.

Cloud Forest, Singapore

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Editor Rebecca Howden

Art Director Diana Manzi

Contributors Dr Nicola Gates, Cassie Slaney, Milly Edgerley, Hannah Ovens-Henig, Rebecca Grant, Simone Austin, Dr Anthony Villani, Jacinta Brinsley, Kasia Kaczmarek, Angela Palo, Mike Lee, Caitlin Saville, Dr Andy Philp, Cameron Williams, Amy Giannotti, Lynnette Hoffman, Troy Benjamin, Dr Elise Bialylew

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.

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