Good health june 2016_ Australia by Saman David

June 2016 $7.20 INC GST

CRAVINGS DECODED

R, E T H IG A BR ORE M RAL NATUILE SM

“I’m shyer than most people realise”

8-PAGE SLEEP HEALTH BOOK

DOMESTIC VIOLENCE

A mother's story YOU UR

WINTER BEAUTY ESSENTIALS KITCHEN GADGETS

UNDER $150

L L E W FARE ! E U G I FAT

AYS W Y S A E 8 AIN TO REGR GY E N E R U YO

editor’sletter.

EDITOR EDITORIAL

DEPUTY & FEATURES EDITOR Kate Minogue ACTING CHIEF SUBEDITOR Carol Hawkins SUBEDITOR Debbie Duncan WRITER Lindyl Crabb EDITORIAL COORDINATOR/BEAUTY ASSISTANT Jennifer Aitken TRAVEL EDITOR Michael Gebicki CONTRIBUTING BEAUTY EDITOR Aimée Leabon

DESIGN

HEALTH WATCH, page 36, we give you the lowdown on what to watch for better health. You don’t need to spend a fortune on kitchen equipment to whip up warming winter dishes. In SMART KITCHEN GADGETS UNDER $150, page 72, we give you the tools you need to become a real professional! For mothers of domestic violence victims, having to witness their daughter’s suffering is harrowing. In DOMESTIC VIOLENCE: A MOTHER’S STORY, page 64, three mothers share with us their feelings of frustration and helplessness. Tired of being tired? There’s a lot you can do to regain your energy. Turn to FAREWELL FATIGUE! to find out more, page 38. Happy June!

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CATHERINE MARSHALL

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PHOTOGRAPHY PABLO MARTIN

Did you know your television and movieviewing habits could affect your health and your mood? Action movies can make you snack more, while watching something funny may help you fight the flu. In

ART DIRECTOR Jennifer Reyes DEPUTY ART DIRECTOR Sarah Suttle

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What do you think about Good Health? We would love to hear from you

If you’re tempted to break into a brisk discussion by leading in with ‘I’m sorry’, resist the urge. “Feel conﬁdent about adding an opinion,” says Professor Newman. “It needs to be seen as value adding as opposed to a peripheral stance that’s not of great value. Instead of apologising: Say ‘I would like to make a point’ or ‘Can I add’ or ‘My view is’. “It’s still using a personal approach in a calm way that is not saying, ‘I’m sorry for speaking,’” says Professor Newman.

The March issue of Good Health prompted me to rethink and change some ingrained habits. Though I’ve never been one to skip breakfast, I can be guilty of grabbing something quick that’s not necessarily nutritious. But after drooling over the healthy Breakfast Swap photo in Nutrition Now, I realised how often I’ve been missing out on a delicious, healthy start to the day. Many thanks for another fabulous issue.

Reclaim your power and stop apologising when you don’t really need to, says Bonnie Vaughan

These two simple words can pack a lot of punch They can also mean a mult tude of th ngs the most obv ous be ng that you are n fact genuinely sorry about something you said or did, or perhaps didn’t do or say. They can also be a way of being polite, softening an opinion, diluting a demand and even being defensive. But saying ‘I’m sorry’ can also become a bad habit. How many of your emails and texts begin with ‘sorry’? (Sorry I missed your call; sorry I haven’t been in touch; sorry for taking so long to get back to you…). How often have you asked to be forgiven for your home being untidy or speaking up during a meeting or feeling tired or showing up in flats when everyone else is in heels?

Maybe so According to research, women apologise more often than men – mainly because men have a higher threshold for what they believe they need to apologise for. Professor Louise Newman, director of Monash University’s Centre for Women’s Mental Health, says that gender stereotyping of girls from an early age leads them to be over-apologetic. And the problem, many experts agree, is that tendency to say sorry so often robs women of their power It telegraphs insecurity submissiveness and a lack of conﬁdence. So perhaps it’s time to ﬁlter out the mea culpas and save them up for occasions when you sincerely mean them Here are six situations where there is truly no apology necessary

PHOTOGRAPHY GE TY MAGES

‘I’m sorry.’

You feel overworked, overbooked and overtired and you just can’t face that reunion dinner/babysitting for a friend/baking cupcakes for your mum’s group/ ﬁnishing reading that novel for your book club. “Women are more likely to feel the need to apologise for not being able to live up to others’ expectations,” says Professor Newman. “We feel bad that we can’t do it all, when, in fact, it’s impossible.” Instead of apologising: Be honest. “It would be helpful socially if more women were able to say, ‘I would like to do X or Y, but I’m juggling a lot at the moment and I can’t make it,” says Professor Newman.

You’ve probably been a victim of that epidemic on public transport known as ‘manspreading’. It’s when a male takes up his entire seat and a good deal of yours, too, yet you have apologised to him. And that’s just wrong. “You have a right to be there and to be visible,” says Professor Newman. Instead of apologising: Claim your space. If he doesn’t get the point after a simple ‘excuse me’, be more direct. “Say, ‘Would you mind making some room?’” says Melbourne psychologist Lyn Shand. “Or if he’s really crowding you, calmly say I’d apprec ate it f you didn’t invade my space so much.’”

Did you blurt out I’m sorry!’ the last time you burst into tears in front of someone? That’s probably because tears are seen as a distinctly female sign of weakness and having no control over your emotions But that’s a myth. Crying can reduce stress, elevate your mood and dissipate negative emotions before they can start causing you serious harm “Emotions communicate states to people and if you’re feeling a strong emotion and you’re able to express it, that’s a positive thing,” says Professor Newman “It’s a healthy part of human psychology. We need to allow both men and women to be better at expressing emotions ” Instead of apologising: Own your feelings And if that means tears, let WKH ZDWHUZRUNV À\

Having a diﬀerent point of view is nothing to be sorry about, end of story. Instead of apologising: Try to agree with one aspect of what the other person said and then lead into the point you disagree with. “If you can agree with anything they’ve said, they’re more likely to listen to you,” suggests Shand. “So acknowledge that and then say, ‘But I think...’ and make your point. And if you don’t agree with any of it, just say, ‘Unfortunately, I have a diﬀerent point of view.’”

You’ve been cleaning your house all day in your trackie daks after a late night with the girls when someone knocks on the door. Whether it’s Prince William or the plumber, you apologise for the way you look. But you know what? This is the way you look. “There are cultural ideas about women putting eﬀort into their appearance,” says Professor Newman, “so you apologise because you don’t meet that standard. Whereas that’s an unreasonable standard and we should be working to change that.” Instead of apologising: Just say ‘Hi ’ #

The bright cover of your May issue caught my eye when I was waiting in line at the supermarket. I’ve always been a big fan of Catriona Rowntree so I had to buy a copy. After reading the mag from cover to cover I passed it on to a friend. Now I can’t wait for next month’s issue. Christine, via email

I look forward to heading to the shops to pick up my copy of Good Health each month. I really enjoy the variety of health articles in your magazine, so thank you very much and keep up the great work.

I wanted to thank your team for the ‘Headaches’ health book (May 2016). Headaches are very new to me – mine started earlier this year and I’ve felt a bit clueless about what to do for pain relief beyond over-thecounter medication. It’s nice to have a booklet to refer to and learn alternative techniques to manage the symptoms.

Jodi, via email

Marianne, via email

Judith, via email

The ‘Gourmet Vegetarian’ recipes in the May issue of Good Health look delicious. My husband thinks vegetarian food is boring and likes to have meat for dinner every night. Now I can show him how tasty a meat-free dinner can be. Thank you for the inspiration Tracey, via email

TO HAVE YOUR SAY

Write to Letters to the Editor, GPO Box 4088, Sydney NSW 1028, or email us at health@bauer-media.com.au.

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G KYLIE S CO-HO I MORN K L TA

What was your childhood like?

I grew up in Tamworth, in country NSW, and lived there until I was 28. It was a happy, uncomplicated childhood. That’s shaped who I am today – I like to think I’m content and grateful.

were you like QWhat as a teenager? I was pretty fearless. I don’t know where it came from! I’d try anything – when I was still at school I rocked up to a telethon and sat in the audience for hours until I could speak with Ross Symonds the newsreader. When I ﬁnally got to speak to him I said, ‘I would love to be a journalist one day and could I do work experience at Channel 7?’ I ended up doing work experience and then years later I worked with Ross Symonds.

Y FAMIL AC TEL

TEXT KATE MINOGUE PHOTOGRAPHY PETER BREWBEVAN STYLIST JULIE RUSSELL HAIR BRAD MULLINS MAKE-UP CRAIG BEAGLEHOLE FOR MECCA COSMETICA

coverstory.

stage is QWhat your family at? I’m in a really hectic phase. Tony, my husband, is also a journalist, and our sons Archie and Gus are 11 and 13. We are in a transition phase with Gus at high school. He is spreading his wings a bit and it is hard for me – he is not my little boy anymore and I know I have to let go a little bit. Archie is in year 6. He is enjoying being the big boy at primary school and it’s beautiful to see him taking on leadership roles and ﬂourishing.

What’s special Q about your marriage? We got married in May 1989 so it’s just 27 years. I look at Tony

and think, ‘I’m so glad I found you’. That doesn’t mean we walk around in this euphoric state 24 hours a day, but I’m glad he is my person and I’m pretty sure he feels the same. The longer we are together the more we understand each other. And as the boys get older I’m aware that what they’re seeing between us is probably what they will model in their relationships one day. So when my first instinct is to go off my head at Tony for putting wet towels in the laundry basket again, I try to pause first.

What are your hopes for your kids?

All I want for my kids is that they’re happy and have friends, and are well-adjusted.

I want them to be doing well at school, don’t get me wrong, but if they ﬁnd passion and joy, then good things will hopefully follow.

How do you stay healthy and fit?

I don’t have a health routine and I don’t go to the gym. I know how important being ﬁt is so I really need to start something soon – I’m 48! I have been lucky for most of my life – getting away with not doing anything. But I am happy within myself, and I have never been worried about the external. We all have these inner voices that can get the better of us sometimes but I’m pretty good at tuning those out. I know what I can control

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Skincare: Ultraceuticals Ultra Brightening Serum.

m: The Boss h Melissa cCarthy.

Make-up: M.A.C Mineralize Foundation and NARS Lip Pencil.

Book: The Conscious Parent by Dr Shefali Tsabary.

I used to see things as black and white. But as you get older you realise there are always three sides to every story. My advice to myself would be, ‘You can chill a bit, Kylie’.

– turning up to work on time and giving it my best, and I like to think I give a lot. But the rest is out of my control.

Is there something Q you can tell us about yourself that would be a surprise?

I’m probably shyer than people realise. Oﬀ camera I’m quite introverted and sometimes I think I should be more sociable. But perhaps because my work demands it, my personal life is my time to recharge.

What are you looking forward to at work?

The next big thing is the Rio Olympics. For the ﬁrst time in eight years the Olympics will be on Channel 7, and I’m one of the hosts. It’s very exciting. It’s the greatest sports show on earth. And we are so lucky with The Morning Show – we’re coming up to our ninth birthday, and we’re still having fun and people are still watching! #

Some healthy habits have unexpected (but great!) knock-on effects To: PROTECT AGAINST TOOTH DECAY reduce your dementia risk. Thanks to the inflammation caused by gum disease-related bacteria, people who don’t brush their teeth daily are 65 per cent more likely to develop dementia than people who pull out their toothbrush at least once a day.

To: FEEL LESS STRESSED relieve pain, naturally. Meditating can reduce pain by 24 per cent, without the side effects or addiction risks of some pain-relief medications, say US researchers.

To: BUILD STRONGER BONES avoid high blood pressure. Women who eat five servings of yoghurt a week are 20 per cent less likely to experience hypertension. The reason? It’s due to the beneficial effect yoghurt has on weight, when it’s eaten as part of a healthy diet.

CLIMB A SET OF STAIRS EVERY DAY, FOR A QUICK WAY TO PROTECT YOUR GREY MATTER. Commit to the habit and your brain’s age will be six months’ younger than what’s considered normal for your chronological age.

Women with high blood concentrations of betacarotene lower their risk of developing certain breast cancers (oestrogen-receptor negative) by 59 per cent. MAKE IT WORK: The richest sources of beta-carotene are leafy greens and yellow, orange and red fruits and vegetables (such as carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli and rockmelon). The researchers point out that taking a beta-carotene supplement won’t decrease cancer risk.

Read this. Your risk of developing type 2 diabetes jumps by 45 per cent if you’re a frequent snorer, because disrupted sleep impacts blood pressure and weight-related hormones, say US scientists.

Doing mouth and tongue exercises (like pushing the tip of your tongue against the roof of your mouth and sliding it backwards) 20 times a day. This can reduce snoring by 36 per cent.

1 IN 3 14

That’s how many women experience a loss of bladder control after having a baby. Do something about it with one of these devices:

™MEDIballs Secret, which are weighted vaginal training balls designed to stimulate the pelvic muscles and support pelvic health generally. pelvicfloorassist.com, $54.95

A WHEEL CONCERN

33%

YOUR RISK OF HEART FAILURE FALLS BY THIS MUCH WHEN YOU DRINK BETWEEN THREE AND FIVE ALCOHOLIC DRINKS A WEEK, COMPARED TO GOING TEETOTAL OR DRINKING MORE.

Can’t hold back the tears? Then don’t drive. Why? New research proves that crying behind the wheel bumps up your risk of being involved in a car accident tenfold.

WHY IT’S TIME TO:

TEXT KAREN FITTALL BOOKS LINDYL CRABB PHOTOGRAPHY BAUDERSYNDICATION.COM.AU / GETTY IMAGES / ISTOCKPHOTO

TAKE UP TAI CHI

Detox Your Ego by Steven Sylvester (Hachette, $29.99). Your desire to win at all costs could be holding you back from finding success and fulfilment. This book explains how your ego can interfere with your performance – at work, school or in public life – and how to find healthier ways to achieve your goals.

Practise it regularly and you’ll: ≥ Cut your risk of having an injury-causing fall by 50 per cent. ≥ Boost your immunity against the virus that causes shingles. ≥ Reduce your stress levels by 25 per cent.

COMMUTING AND YOUR WEIGHT

Try ditching your car on weekdays. If you can walk or cycle to work, you’re likely to weigh less. Even the incidental activity involved in taking public transport to work is better than driving. In a recent study, women, aged 40 to 69, who did not drive weighed on average 4.5kg less than car commuters.

™TensCare Elise Pelvic Floor Exerciser, which gently stimulates the pelvic ﬂoor, to strengthen and tone the pelvic ﬂoor muscle. tenscare.com.au, $199.95

Is Your Job Making You Fat? by Ken Lloyd & Stacey Laura Lloyd (Nero, $19.99). If you spend most of your day sitting, eat at your desk or succumb to the office snack jar, you may find the kilos creeping on. Find out which habits cause weight gain at work and how you can control them.

™kGoal, an interactive training system that syncs a device with a smart phone app to help you perform pelvic ﬂoor muscle exercises properly. kgoal.com.au, $188

Coping With Endometriosis by Jill Eckersley and Dr Zara Aziz (Sheldon Press, $19.99). Endometriosis is often under-diagnosed and dismissed as period pain, but arming yourself with the most current health information can help you manage the condition. Use this guide to find out about the many treatment options available.

Put on your YOU COULD REDUCE YOUR RISK OF PREMATURE DEATH BY THIS MUCH IF YOU GET A LITTLE EXERCISE EVERY DAY. EVEN SMALL INCREASES IN PHYSICAL ACTIVITY CAN MAKE A BIG DIFFERENCE TO YOUR HEALTH, SO WHY NOT START BY GOING FOR A DAILY 20MINUTE WALK.

Want to shimmy your way to a better body? Three dance instructors reveal which classes will give your legs, belly and bottom the best workout. Work your legs: BALLROOM DANCING “The controlled rising and lowering of your legs is a great calf workout. You’ll achieve leaner, stronger, toned legs with two classes a week.” – Monique Savill from DWM Studios

Shape your derriere: HIP-HOP DANCING “It involves fast-paced jumps, bouncing and low-to-theground moves that target and tone your thighs and glutes.” – Manuela Oliveira from the Sydney Dance Company

These maternity fitness tights are designed to stretch with you during your pregnancy and provide the extra support fort you need.

Strong wome To encourage more women to with weights, Fernwood Fitnes Australia are holding free streng classes for women from June 2 can enjoy a week of free gym e registering at liftthenation.com

TEAM WORK

Need help staying motivated during a gruelling physical challenge? Competing alongside a friend may be what you need to get across the ﬁnish line. Research shows feeling like you’re part of a team can boost your motivation when the going gets tough, even if it’s a solo event.

enatal Active ¾ Tights, $190.

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Tone your tummy: BELLY DANCING “The repetitive torso movements strengthen your abdominal muscles. Regular dancing improves midriﬀ control, which beneﬁts your lower back.” – Rachel Bond from Inspire! BellyDance

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Winter is the perfect time to buy this delicious fresh produce, says nutritionist Vivianne Elliott. ¡ Mandarins. They’re packed with vitamins A and C and flavonoids, and eating mandarins is good for your immune health and helps prevent inflammation. Choose fruit that feels heavy and firm as this means they’re juicy. ¡ Chestnuts. Unlike other nuts, chestnuts are only eaten cooked and have a sweet taste. They’re a low-fat source of carbohydrates and contain fibre, vitamin C and folate. Enjoy them in savoury or sweet dishes. ¡ Nashi pears. Crisp, juicy and sweet, nashi pears are at their best when they’re firm and plump and eaten fresh. They’re a source of fibre, vitamin C, potassium and vitamin K, which is necessary for bone health.

Ocean Spray’s Craisins Dried Cranberries now come in four tasty new varieties. Choose from yoghurt- or chocolatecovered dried fruit and trail mix packs with fruit, nuts and chocolate. $4.85 for 100g packs or 130g trail mixes.

Find out how many kilojoules per 100g are in your favourite dessert toppings.

Bulla Dollop Thick Cream = 1390kJ

A diet rich in fibre may reduce your risk of lung disease, and eating plenty of fruits, vegetables, legumes and wholegrains is linked with better lung capacity and function overall.

Sara Lee Frozen Fresh Mixed Berries = 208kJ

Farmer’s Union Natural Greek Style Yoghurt = 561kJ

Cottee’s Thick ‘n’ Rich Chocolate Topping = 805kJ

TEXT LINDYL CRABB PHOTOGRAPHY GETTY IMAGES / BAUERSYNDICATION.COM.AU

add-ons

BREATHE EASY

These tasty new canned fish products are delicious added to pasta dishes or mixed with a leafy green salad.

Drinking more than two energy drinks per day can raise your heart rate and cause chest pain, palpitations and even an irregular heartbeat, warn researchers from the University of Adelaide.

King Oscar Mackerel Fillets, $3.25 for 115g.

Ba n is h weekend binges

John West Tuna & Sriracha, $2.30 for 95g.

Do you eat healthily throughout the week and indulge on the weekend? This type of yo-yo dieting is just as harmful to your gut health as regularly eating junk food. Australian research shows that consuming high-kilojoule foods just three times a week is enough to decrease the beneficial bacteria in your digestive system.

Want to start cooking sustainable food? The Kitchen Garden Companion: Growing by Stephanie Alexander (Penguin, $49.99) has everything you need to know about growing your own fruits, vegetables and herbs.

Recording what you eat and drink is a great way to stay motivated, and now researchers say keeping a photo diary of yourself could make it even easier to achieve your weight-loss goals. Taking a full-length body photo every week allows you to see how your efforts are paying off, which keeps you committed.

HEALTH FOOD HAMPERS Delivered straight to your door, these hampers are a convenient way to treat yourself and sample the latest products on oďŹ&#x20AC;er. FOR THE PERFECT GIFT: Living Organic Co. livingorganicco.com.au, $58. ECOď&#x161;şFRIENDLY: Organic Food Hampers.

organicfoodhampers. com.au, $60. EARN REWARD POINTS: Goodness Me Box. goodnessmebox. com, $25 per month.

That’s where Australia ranks in a survey of the best countries for women to live in. And the nation with the happiest women? Denmark. This may be due to its affordable education and health-care systems, and generous parental leave.

When life throws hardships your way, these three tips can help you cope, says psychologist Sabina Read. Create and maintain meaningful relationships. Strong connections with family, friends or colleagues allow you to ask for and accept support when you need it.

Focus on what is working. Tragedy can either consume you or provide opportunities for growth. Appreciating the good in life helps you adapt and find new meaning and purpose.

WANT TO IMPROVE THE WAY YOU WRITE?

MORE SLEEP MINDFUL READING Seeking more connection and calm in your world? Try one of these three books.

Smiling Mind by Jane Martino and James Tutton (Hardie Grant, $16.99).

Mindfulness for Women by Vidyamala Burch and Claire Irvin (Hachette, $35).

This is Happening by Rohan Gunatillake (Macmillan, $29.99).

TRY TYPING MORE SLOWLY. WHEN YOU TYPE TOO QUICKLY YOU TEND TO USE THE FIRST WORDS THAT COME INTO YOUR MIND, SAY RESEARCHERS, WHILE SLOWER TYPISTS HAVE MORE TIME TO CONSIDER A WIDER VARIETY OF WORDS.

MORE SEX You’re more likely to feel aroused and have sex with your partner if you’ve had plenty of sleep the night before. Research shows that for every extra hour of sleep a woman has, the chance of her engaging in sexual activity the next day increases by 14 per cent.

TEXT LINDYL CRABB PHOTOGRAPHY GETTY IMAGES

Develop a flexible mindset. Pain and loss are inevitable, but a flexible outlook enables you to respond to adversity by finding new ways of thinking and behaving.

EXPERIENCE THE ZIP EFFECT When water is this irresistible, youâ&#x20AC;&#x2122;ll want to drink more, which leads to better wellbeing.

PURE TASTING INSTANT BOILING CHILLED SPARKLING To experience the Zip Effect go to zipwater.com

SOFT AS SILK Oribe Hair & Body Oil, $89, is a luxurious sheer scent for your hair and skin that revives damaged locks with a nourishing blend of almond and starﬂower extract.

HEAVEN SCENT Capture the essence of sweet nectar with new Marc Jacobs Pear, $69. Deliciously ripe and fresh, this eau de toilette is a perfect balance of fruity pear and teakwood.

SMOOTH WORK Nourish dry winter skin with Aveda’s Beautifying Radiance Polish, $59. It’s enriched with salt crystals that exfoliate and botanical oils to lock in moisture and hydrate skin from top to toe.

M.A.C’s Big Brow Pencil, $32, makes it easy to create elegant, deﬁned brows. The thick twistable pencil delivers broad stroke for those wanting a bold look.

LIGHT AS AIR Create a warm, dewy base with the new Burt’s Bees BB Cream, $29.95. This natural lightweight formula is infused with nourishing noni extract to enhance the skin’s natural beauty.

LE BEAUTY your radiance beth Arden’s Illuminating tening Night sules, $100. A ormance facial afeguards the ing powers of d licorice root dual capsules.

TEXT JENNIFER AITKEN PHOTOGRAPHY CHRIS JANSEN

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“I’m shyer than most people realise”

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PROTECT YOUR HEALTH WHY IT MATTERS:

The strength of your grip reﬂects the level of muscle mass in your body, explains Professor Arch Mainous from the University of Florida. The lower your muscle mass, the higher your body fat, and that body fat plays a role in

the development of conditions like diabetes and hypertension. CAN YOU PROTECT YOURSELF? Maintaining a healthy body weight is important but it’s also vital to have a healthy muscle mass and low body fat to keep your strength up, says Professor Mainous. And if you ﬁnd yourself having trouble with grip-based tasks like opening jars, have a health check to measure blood pressure, cholesterol and glucose levels.

WHAT DOES IT AFFECT:

Having one child reduces the risk of ovarian cancer by 20 per cent – and with each subsequent child your risk drops a further eight per cent, shows UK research. “Continuous ovulation increases the risk of ovarian cancer, so things that suspend ovulation – pregnancy, lactation or using the contraceptive pill – reduce risk,“ says Dr Katherine Nielsen, director of research and advocacy at Ovarian Cancer Australia. CAN YOU PROTECT YOURSELF? Maintain a healthy weight. “Obesity is a small but significant risk factor for ovarian cancer,” says Dr Nielson. >

WHY IT MATTERS:

WHAT DOES IT AFFECT:

People with type O blood have a lower risk of type 2 diabetes and stroke than other blood types, possibly because this group has also been found to have lower total cholesterol, glucose and blood pressure, says Dr Guy Fagherazzi from France’s Gustave Roussy Institute. CAN YOU PROTECT YOURSELF? The good news is that type O is the most common blood type, so you may already be benefiting from this boost. “Whatever your blood type, people should be focusing on eating a balanced diet and getting a sufficient amount of exercise per week to lower disease risk,” says Dr Fagherazzi.

Population studies find people with blue eyes drink more alcohol than those with brown, and that alcoholism is also more common in the blue-eyed group. The fact that the genes for eye colour and alcohol abuse appear on the same chromosome could play a role. CAN YOU PROTECT YOURSELF? Yes. Be mindful of your drinking and know what triggers it. “Anyone wanting to reduce their alcohol intake needs to build a sense of sober self-esteem,” explains Georgia Foster, creator of the Drink Less Mind online program. “Hang out with people or do things that make you feel good without alcohol.” Also, monitor your drinking – keep it to two drinks a day and have at least two alcohol-free days a week.

PHOTOGRAPHY THAYER ALLYSON GOWDY/AUGUST/RAVEN & SNOW / ISTOCKPHOTO

WHAT DOES IT AFFECT?

During sleep your brain removes the build-up of waste linked to an increased risk of neurological disorders like Parkinson’s and Alzheimer’s disease. The process is more eﬀective when you sleep on your side. CAN YOU PROTECT YOURSELF? Try using pillows to help prop you up into the healthier position – and for an extra boost, sleep on your left side. This lowers your risk of indigestion and acid reﬂux.

WHAT DOES IT AFFECT?

WHAT DOES IT AFFECT? Shorter people have a higher risk, according to a UK study. The researchers found that people who are 152cm tall have a 32 per cent greater risk than someone of 170cm. It’s possible that genes that determine height also offer protection against heart disease. CAN YOU PROTECT YOURSELF? “This study should not suggest that short people should be unduly worried about their health,” says Professor Peter Weissberg from the British Heart Foundation who worked on the research. “Everyone, regardless of their height, should do everything in their power to reduce risk of heart disease by eating a healthy diet, exercising regularly and not smoking.”

WHAT DOES IT AFFECT? A new US study has linked 55 different diseases to the month in which you’re born. For those born in the northern hemisphere, the research shows March babies are more prone to heart disease, July babies had a higher risk of asthma, while ADHD peaks in those born in November. “There are two main reasons behind birth month/disease risk – what happens in the womb and the environment you’re born into,” says Mary Regina Boland from the US’s Columbia University. If you were born in the southern hemisphere, Australian research shows those born between April and June live longer than those born in the months October to December, and that depression is more common in babies born between September and November. CAN YOU PROTECT YOURSELF? You can’t do anything about what happened before you were born, but Boland says: “It’s always good to be aware of early warning signs of a disease and consult your physician if worried.”

People who have dogs do more exercise, spend more time with other people and are mentally fitter than those with cats. But surprisingly, dog owners also have a lower risk of glaucoma than cat owners. Ophthalmologist Dr Anne Coleman from the University of California says, “It’s possible that antibodies formed because of cat allergy may have a predisposition to attack the optic nerve, which is the structure damaged in glaucoma.” CAN YOU PROTECT YOURSELF? “Our findings don’t prove that having cats causes glaucoma, so at this point we don’t suggest pet owners make changes based on them,” says Dr Coleman. “But as several eye conditions are chronic and develop slowly over time, we do suggest everyone visits their eye doctor on a regular basis.” #

R U O Y UILD Fed up with feeling sick? Take your health to a whole new level with these unusual â&#x20AC;&#x201C; and simple â&#x20AC;&#x201C; immune-boosting tips. By Helen Foster

The cold season is upon us so now is the time to ramp up your protection and keep those colds and flu at bay. Here are 12 interesting immunity boosters.

Cut kilojoules (stick to 31504200kJ a day) and keep nutrients high for two to four days and your body produces new immune cells and replaces any that aren’t performing well. “Fasting automatically engages our rejuvenation systems to perform a variety of truly incredible tasks including elimination of dead cells and the acceleration of new cell and tissue generation,” says Jason Shon Bennett, author of Eat Less, Live Long. “However, do remember that generally, the more toxic you are when you start a fast, the worse you may feel – so expect good moments and bad while fasting.” The other good news is, you don’t have to do it weekly – just three to four times a year is recommended.

Improve your sleep People who get fewer than six hours of sleep have less robust immunity than those getting more shut-eye. If you need a little extra help dropping off though, try hypnosis. Studies show that hypnosis specifically increases the amount of slow-wave sleep we get – and that’s the part that boosts immunity the most. Try an app like Relax and Sleep Well by Glenn Harrold or Paul McKenna’s I Can Make You Sleep, or Rick Collingwood’s CD Insomnia Cure, $19.95, from mindmotivations. com.

Why? The colder your nose, the less eﬀective the cells that line the airways are at ﬁghting bugs that enter the system. This lets the bugs replicate and makes them more likely to take hold. “In general, the lower the temperature, the lower the innate immune response to viruses,” says Professor Akiko Iwasaki from Yale University.

Just 100g of mushrooms daily will provide a mega immunity boost, say University of Florida researchers. While they used exotic shiitake mushrooms in their trial, plain old button mushrooms are also powerful immunity stimulators. Try grilled mushrooms on toast for breakfast, add raw ones to salads or crudités at lunch, or for dinner try using two large flat mushrooms around your burger instead of a bun. >

When it comes to immuneboosting supplements, dietitian Robbie Clark suggests a mix of three nutrients… Vitamin D. “Many studies have shown that adults with higher vitamin D levels contract fewer cold, flu and other viral infections.” Fish oil. “The omega-3 fatty acids in this helps vitamin D work optimally but also increases the activity of white blood cells that fight off infection.” Probiotics. “Over 70 per cent of our immune system is controlled by what occurs in the gut. Take a quality probiotic containing at least lactobacillus and bifidobacterium as directed.”

Have your flu jab

Lie with your legs in the air

We can now add immunity boosting to the list of benefits yoga has on your body. Practising for 90 minutes once a week for 12 weeks (and doing some simple exercises at home daily) lowers stress and raises immunity, research shows. If you can’t manage a whole routine, Tamara Ogilvie, vice president of Yoga Australia, says even a short session of the right moves can help. “Poses that soothe the nervous system and promote quality rest and sleep will generally help the immune system,” she says. Her recommendation is one called Viparita Karani – or legs up the wall. Lie on the floor with a blanket under the spine for softness and rest the buttocks and back of the legs against the wall. Slow the breath. You can stay in this pose for up to 20 minutes.

When it comes to raising immunity, both yogic and Traditional Chinese Medicine principles suggest doing one thing – stimulating the thymus gland. “The thymus is part of our lymphatic system and is responsible for producing hormones and cells that fight infection – it shrinks rapidly during stress and illness, depleting our ability to fight back – but tapping creates a vibration that wakes it up,” says health practitioner Andra Gill. Here’s what to do: The thymus is located directly behind your sternum and in-between your lungs. To stimulate this point tap the upper sternum (the hard bony area above your breasts but below your neck) briskly 10-12 times using your index and middle fingers. Repeat three to four times a day.

Each year the flu vaccination is tailored to protect against the virus strains scientists predict are likely to be most virulent (this year’s one works against four different viruses) but research has shown that it also generally revs up your immune system against other flu strains too. If you haven’t had your jab already, get it now – and book it on a day when you’re going to the gym or getting an early night. Both exercise and a good night’s sleep help you generate a better immune response to the vaccine.

PHOTOGRAPHY STEPHANIE RAUSSER/TRUNKARCHIVE.COM/SNAPPER MEDIA / GETTY IMAGES / BAUERSYNDICATION.COM.AU

The immune system works by remembering viruses it’s fought in the past and mounting a rapid response against them, but experts say that being overweight interferes with this response – in other words, your body forgets how to fight off things like flu if you gain weight. Have a weekly winter weigh-in, and if things go up by a kilo or two, take some steps to keep things in check.

Get up close and personal

“Regular human touch like hugging, holding hands and, in particular, intercourse releases an antibody called immunoglobulin A, which helps to prevent colds and ﬂu,” says Archer. “People who have sex one to two times a week have higher IgA levels than those having sex less often.” If you are having sex without a condom, exposure to semen may boost your immunity: it’s been shown to turn on immunity genes in fruit ﬂies – and experts think this happens in humans too.

We know quitting smoking is hard, but new research suggests that e-cigs might negatively aﬀect the immune cells in the respiratory system, making you more prone to bugs while you use them. Try them to wean yourself oﬀ cigarettes, but then start to reduce the nicotine dose they deliver so you also break the habit of using them too. #

Make time for friends It might be tempting to stay inside in winter but if you start to feel lonely, colds and flu could be more likely to come calling. Loneliness alters the way genes in the immune system behave – with those that fight viruses decreasing in activity. For an extra boost, meet friends for a walk in the park. “Spending time in nature protects us from a range of health conditions, all of which can be linked to nature’s ability to improve our immune system function. Spend at least 10 minutes a day outside,” says naturopath Dannielle Archer.

I F Y O U WA N T T O RELAX, PUT ON A R E P E AT

hat are you going to do when you put down this magazine? Putting your feet up in front of the television or going to the movies perhaps – if so, choose what you watch wisely as it could affect your health. Here, we look at 10 ways your viewing habits could be a health hazard.

BOOZY CHARACTERS M A K E YO U D R I N K Never managed to get through an episode of Mad Men without a glass of wine in your hand? Interestingly, psychologists have found we drink more when watching shows where characters drink. Georgia Foster, author of The Drink Less Mind, suggests keeping an alcohol diary and seeing if you can spot any patterns associated with when you drink more. “Once you spot patterns you can start to come up with solutions to deal with them,” she says.

ADVERSITY IS INSPIRING Spend the night watching a movie where the underdog overcomes adversity – like Rocky, Slumdog Millionaire or The Blind Side – and don’t be surprised if by the time the credits roll, you’re inspired to work on your own goals too.

PHOTOGRAPHY GETTY IMAGES / ALAMY

BE AWARE OF YOUR VIEWING HABITS  THEY CAN AFFECT YOUR MOOD AND HEALTH, AS HELEN FOSTER DISCOVERS

Watching something you’ve seen before can be more calming than watching a show for the first time. “You don’t have to follow the storyline like you do with a new show, which allows you to relax,” says Professor Jaye Derrick from the US’s University of Buffalo. Favourite characters also start to feel like close friends, she adds. “We know we don’t really have relationships with these people but it feels like we do as we invite them into our homes. This can feel very comforting after a bad day.”

Studies show we ﬁnd adversity seriously motivating, but feeling motivated doesn’t always translate to action. Positive psychologist SarahJayne Whiston recommends writing down what you want to achieve and how you plan to do it. “Writing helps our brain process ideas, decisions and thoughts,” she says. Then take one action to move you forward each day, week or month.

ANIMALS MAKE US HAPPY Next time you’re down in the dumps, find one of those shows that compile funny cat videos like Cats Make You Laugh Out Loud (or log onto YouTube and visit The Dodo or Dear Kitten channels) – we feel more energetic and positive after watching them.

3D MOVIES MIGHT M A K E YO U R H E A D H U R T The extra eﬀort it takes for your eyes to focus and form a 3D image can trigger eye strain and even headaches in people with slight muscle weakness in their eyes, say experts. If you’re suﬀering, mention it to your optometrist when you have your next eye test. Exercises may counteract the problem.

D O N ’ T WAT C H T H E BIGGEST LOSER BEFORE YO U H I T T H E G Y M You’d think it would be a good plan, wouldn’t you? After all, contestants in shows like The Biggest Loser turn their lives around in a matter of weeks. But Tanya Berry from Canada’s University of Alberta says it makes you less likely to want to work out. “The depictions of exercise on shows like The Biggest Loser are really negative,” she explains. “People are screaming and crying and throwing up and if you’re not a regular exerciser you might think this is what exercise is.”

WAT C H SOMETHING FUNNY TO FIGHT COLDS AND FLU

ACTION MOVIES MAKE YO U S N A C K M O R E Careful with that popcorn if you’re checking out the latest action ﬂick – people watching fast-paced movies eat twice as many snacks as those watching a talk show. “They draw you in and distract you from what you’re eating,” explains Dr Aner Tal from the US’s Cornell University. Solve the problem by buying the smallest popcorn size so if you do overindulge the damage is limited.

Laughing at a TV show or film increases levels of a substance called salivary IgA in your body. Found in the mucous membranes, it’s one of your first defences against illnesses like cold and flu. But watching a funny show has another immunity benefit – levels of other protective cells called natural killer cells also improve when we laugh.

TEARJERKERS IMPROVE R E L AT I O N S H I P S Rose is watching Jack die in the movie Titanic and you’re sobbing along – the good news is that once the movie is over, you’ll appreciate your own relationship more. “Tragic stories often focus on themes of eternal love and this leads viewers to think about their own loved ones and count their blessings,” says researcher Silvia Knobloch-Westerwick from the US’s Ohio University. And movies don’t even have to be sad to improve your love-life – couples who regularly watch romantic movies together and discuss the issues they see in the ﬁlms have half the rate of divorce of those who talk less about their relationship.

WAT C H I N G A H O R R O R MOVIE BURNS KILOJOULES The increase in heart rate and ﬁdgeting that occurs when we are scared revs up metabolism – the result is that watching The Shining could see you burn 773kJ, Jaws could help you burn 676kJ and Alien 638kJ. You’re also less likely to snack during scary ﬁlms. According to the researchers, the burst of adrenaline released when we’re scared also lowers appetite! #

ired, grumpy and lacking in energy – if that’s how you feel, you’re not alone. A growing number of Australians are seeking medical advice for tiredness, and two thirds of them are women. If you’re stuck in first gear all day and spend too many of your waking hours yearning for bed, here are some simple solutions you may not have considered.

Iron is important for energy because it helps make the red blood cells that carry oxygen around the body. Iron deficiency is especially common in women so there’s every chance your tiredness is due to low iron, says Sydney GP Dr Ginni Mansberg. “Women lose an average 10ml to 60ml of blood every month with menstruation, but some have excessively heavy periods, losing 80ml or more, and they are more likely to have iron deﬁciency,” she explains. “Rather than becoming lighter as you approach

menopause, your periods can actually get much heavier from your early 40s, when polyps and ﬁbroids are more common” Half of all women have these types of benign growths in the uterus b age 50, and because th press on the blood ves bleeding (and iron loss is often the result, says Dr Mansberg. Your GP may recomm a Mirena IUD to help control menstrual blee You can safely replenis iron stores with foods l red meat, beans, green leafy vegetables and iron-fortiﬁed products

– but see your GP before taking daily supplements because too much iron can cause organ damage, advises Dr Mansberg >

You need the hormone melatonin to fall asleep and stay asleep, but it worked better for everyone when humans woke with the sun and slept with the moon, says Dr Libby Weaver, author of Exhausted to Energized. Exposure to light affects melatonin and so any chance of restorative sleep is gone. “When sunlight hits your eyes every morning, that’s a signal to your brain to stop producing melatonin and start releasing serotonin, the happy, calm, content hormone that helps you cope with the stresses of the day,” she explains. When you expose your eyes to backlit devices like phones, tablets or computers in the evening, you can mess with the melatonin/serotonin balance. “I advise people, even if they think it will be difficult or impractical, to see what happens when you stop looking at electronic devices two hours before bedtime,” says Dr Weaver.

Tiredness is often the ﬁrst symptom of depression, says Dr Mansberg. “If a patient tells me she’s having terrible sleep, mood swings, bursting into tears all the time, yelling at the kids and arguing with her husband, that says depression to me,” she adds. Ignoring it won’t make it go away, so see your doctor if you think you may have depression and ask about eﬀective treatment strategies. Identifying the problem and dealing with it sooner rather than later can stop it from getting worse. 40

PHOTOGRAPHY THAYER ALLYSON GOWDY/AUGUST/RAVEN & SNOW / GETTY IMAGES

Thyroid disorders are a common cause of tiredness in women, particularly hypothyroidism, where your thyroid gland struggles to produce the hormones that regulate metabolism and help keep your energy up. Unexplained weight gain, intolerance to cold, muscle aches and dry skin are other clues your thyroid may not be functioning properly. Dr Mansberg says a simple blood test can check your thyroid function, and the condition is treatable with daily medication.

Are you really getting enough sleep? Many people see eight hours as the magic number for sleep, but the fact is that some people need more and some need less. Even if you think you’re sleeping soundly, disorders like sleep apnoea can wake you up hundreds of times a night without you even knowing. If you’re a heavy snorer, see your GP or book yourself into a sleep clinic for a test. There are several new treatments for sleep apnoea that can improve your slumber and banish daytime tiredness. Sleep deprivation is a common cause of fatigue, but oversleeping can also leave you tired. “If you’re suddenly sleeping for 10 hours or more, you could have a viral infection, which doesn’t necessarily produce a runny nose or sore throat,” says Dr Mansberg. A virus will usually go away on its own, but if you’ve been oversleeping for more than a month, see your GP for a blood test to check for a viral infection, she advises.

Weight-loss diets can leave you lethargic and unable to concentrate, says dietitian and exercise physiologist Gabrielle Maston, especially if they involve cutting carbs or skipping meals. “Carbohydrates like quinoa, barley, brown rice and sweet potato are great for maintaining energy throughout the day,” she says. “Good carbs and fats are essential for energy, so manage the mid-afternoon energy slump by avoiding sugary snacks and choosing foods like avocado, fruit, cheese and crackers or a glass of milk.”

Everyone knows that having too many background programs running on an electronic device is a quick way to ﬂatten the battery, and the same goes for your brain, says Dr Weaver. When you don’t get through your list, every task you don’t get done becomes an energydepleting background program. Stressing releases adrenalin, the hormone that keeps you aler respond to da sleep easier if y adrenalin leve “It is possible everything don but to-do lists best way,” advis “Scheduling yo allocating chun to various activ answering ema bills or making can help you s those open ta conserve your

™How To Get Your Mojo Back, Dr Ginni Mansberg (New ™Why Am I So Tired?, Dr Ginni Mansberg and Dr Anne Thomson (on Kindle for $7.88) ™Ex and Rushing Woman’s Syndrome, Dr Libby Weaver (from drlibby.com, $24.95 each). #

You may devote every Sunday to rest and recuperation and wonder why Mondayitis is still an issue. No matter how drained you feel after a busy day, wine and a Netflix marathon is not a sensible solution, says Maston. “If you’re feeling tired it’s okay to have the odd nap but 20 to 30 minutes of vigorous exercise (enough to leave you a bit breathless and sweaty) will increase your energy and improve your fitness.” Be aware of how much you’re drinking, too. Some

t’s a misconception that acne is just something teenagers suffer from. Adult acne affects about 10 per cent of women over 30 and experts say it’s an increasingly common problem. Acne is caused by an overproduction and poor release of oil (sebum) in the sebaceous glands just under the skin, resulting in clogged, inflamed pores. Because hormones are a common trigger of oil production, acne often appears during times of hormonal upheaval, which include pregnancy and menopause. It comes as an unwelcome surprise for the many women who have had clear skin in their 20s, says Associate Professor Kurt Gebauer, a dermatologist from online clinic All About Acne. “We’re seeing a growing number of older women seeking treatment and although it’s unclear whether acne is on the rise or it’s just that women are less likely to put up with it, I suspect that more women are developing acne later in life,” he says. If you suffer from adult acne, you may need more than overthe-counter pimple creams and a strict beauty regimen, as these women discovered.

It started with a large pimple on my face and soon spread all over both cheeks. I felt really ripped off and embarrassed to have pimples at that age. I was so depressed that I didn’t want to go out unless I covered my face in make-up, which, of course, clogged my pores and only made the problem worse. I tried all the usual remedies including expensive creams and lotions to clear up my skin but the effects never lasted and the pimples always came back. The doctor said my acne was caused by a combination of hormone imbalance and stress, so he changed my contraceptive pill to Dianette, which was specifically designed to regulate hormones and treat acne. It did clear up my spots but it also had some nasty side effects including crippling migraines. I switched to a low-dose pill and my acne came back,

although nowhere near as bad as it was before. I managed the problem by only using natural, non-greasy cosmetics and sun lotion. I replaced liquid foundation with compressed mineral powder. The stress factor went away when I increased my exercise and took a year oﬀ work to travel, eventually settling on the Gold Coast in Queensland. I still get the occasional spot but I ﬁnd that getting just a little bit of sunshine on my face also helps.”

WHY IT WORKED

Rebalanced hormones, stress relief and regular exercise worked in Michele’s favour, as did adopting a minimalist approach to skincare and make-up. The pimple creams Michele tried ﬁrst likely contained vitamin A or salicylic acid (aspirin) but they don’t work for everybody. Benzoyl peroxide is also useful but can cause problems. It has an antiseptic eﬀect but it can cause irritation if you have asthma or hayfever. Because it’s a bleaching agent it can also cause discolouration of skin. >

For more help To find out more about these acne management strategies, go to acne.org.au and clearskincareclinics. com.au.

using a heated ultra-ﬁne probe to permanently destroy active pimples at their source. I still have PCOS-related breakouts but the pimples are much smaller and over a much smaller area, so the results have been amazing. I no longer feel

me on the website of Dr Philippa McCaﬀery, a Sydney cosmetic physician, and since the ﬁrst treatment was free I decided to give it a go. It’s called sebaceous gland ablation (SGA) and involves

depressed or ashamed to leave the house and on most days I don’t wear make-up at all. SGA doesn’t work overnight but within a week of the ﬁrst treatment the massive pimples were much smaller and three

months into the treatment they were gone.”

WHY IT WORKED

Most of the skin’s sebaceous (oil) glands behave perfectly normally, producing the oil that lubricates the surface of the skin. But people aﬀected by acne and breakouts have rogue sebaceous glands that produce too much oil and too many skin cells, creating oil and skin plugs which block skin pores and start the acne cycle. By targeting and destroying those malfunctioning sebaceous glands, we remove the cause of acne and breakouts, which leads to permanently clear skin. #

ILLUSTRATIONS SARAH SUTTLE

I went from having lovely, clear skin in my teens to angry, cystic pustules all along my jawline and down my neck in my thirties. It was painful enough that it even hurt to lie on my pillow and embarrassing enough to cause anxiety whenever I had to leave the house. I started a ﬁtness group and the ﬁrst thing I did before each class was to apologise to everyone for the state of my skin. It was a time when I should have been meeting new people and enjoying life in my new home, but instead I was seeing a psychologist for depression. I was diagnosed with polycystic ovary syndrome

(PCOS) in 2010 and although the acne didn’t appear until 2015, my doctors say it’s hormonerelated. I have always looked after my skin and tried all the usual strategies and treatments to ﬁx my acne. I changed my diet, took antibiotics and spent loads of money on medicated creams and remedies like naturopathy and acupuncture. I found the treatment that eventually worked for

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wish you knew about What does your metabolism do, and how does it aﬀect your weight? Sarah Marinos ﬁnds out what to do to improve your metabolic health

e’ve all heard a friend or colleague blame their weight gain on a slow metabolism, but is it really to blame? Your metabolism does play a key role in how much weight you gain or lose, but there are many other factors at play. The process of metabolism describes a wide range of chemical reactions in your

body that help you live and have the energy you need to keep your body working. A key part of the metabolic process is the breakdown of food to produce energy. This energy is then used by your body to build and repair cells and tissues and to keep your organs and bodily functions working effectively. Breathing, circulating blood and

Associate Professor Amanda Salis, Boden Institute of Obesity, Nutrition, Exercise & Eating Disorders Professor Merlin Thomas, Baker IDI Heart & Diabetes Institute

repairing cells all require energy produced by your metabolism. But various situations can disrupt your metabolism including menopausal changes, some medications, pregnancy, and medical conditions such as an underactive thyroid, and being overweight or obese. Here, four experts tell us how we can keep our metabolism working well.

Dr Sonia Davison, endocrinologist at Jean Hailes for Women’s Health Associate Professor Nigel Turner, mitochondrial researcher, University of New South Wales

EASIER AS YOU GET OLDER When we lose weight our body ﬁghts back with the famine reaction. It implements physiological processes to stop you wasting away – so it increases your drive to eat and reduces metabolic rate. When a person is lean and young they have a robust famine reaction so their body encourages them to eat more, but after the age of 55 the famine reaction and the drive to eat becomes weaker, so older people can lose weight more easily. – Associate Professor Salis

METABOLISM BY DIETING When you go on a diet your metabolic rate drops – because you lose weight and your body becomes smaller, you need less fuel to keep the car running. Your body mounts a famine reaction in response to the fact that you are eating less. People assume this is a permanent change – you diet, reduce your metabolic rate, the famine reaction takes a grip on your metabolism >

and that is it. But once you ﬁnish a weight-loss plan and then follow a weightmaintenance diet for a while, your metabolic rate increases again. So don’t think that if you’ve dieted a lot it will be impossible to lose weight again because your metabolism has dropped permanently. That’s not true. – Associate Professor Salis

It could be your metabolism telling you that you’re eating too much. Hormonal changes occur around perimenopause and menopause, and metabolic rate drops. Your body needs less food at this time, but many women continue to eat the same amount. Your metabolism revs up to try and burn oﬀ the excess kilojoules being eaten and this leads to a higher body temperature. Women can mistake this feeling of hotness as a symptom of menopause, but it may just be because you’re eating more than you need. – Associate Professor Salis

IS CRITICALLY IMPORTANT Being physically active, avoiding diabetes and not becoming obese all have an impact on how your body uses energy. When you are physically active, fat is broken down in your body to supply your extra energy needs, and your metabolism works better because it isn’t overburdened by excess fat storage. When we carry excess fat our metabolism slows down as it tries to process that fat. And if you’re overweight your risk of developing diabetes is two to four times higher – diabetes is a result of poor metabolism. But physical activity, even a 30-minute walk every day, improves things. – Professor Merlin Thomas

KEEP YOUR METABOLISM TICKING In high-intensity interval training your muscles get stronger and more efficient at burning and producing energy and this helps prevent your metabolism from becoming sluggish. So you ride a bike for two minutes at a moderate pace and then cycle as hard as you can for 30 seconds, cycle again at a moderate pace for two minutes, go hard again for 30 seconds and so on. The bursts of intense exercise condense your workout into a shorter time period but seem to produce similar benefits to regular low- to moderate-intensity exercise. Speak to your GP before training. – Associate Professor Turner

PHOTOGRAPHY CORBIS / GETTY IMAGES / ISTOCKPHOTO

SIGN OF MENOPAUSE

CHANGES YOUR METABOLIC RATE DON’T REDUCE METABOLIC RATE Research is discovering a number of genes that, if you have them, increase your likelihood of being heavier. These genes may account for a difference in body weight of 5 to 10kg. But these genes don’t slow down metabolic rate or change it; instead they make us gain weight by increasing our drive to eat. So people with these genes will find it much harder to have a packet of chocolate biscuits in front of them and have only one. While you may not be able to do much about your genes or resist those chocolate biscuits, you can ensure you’re eating well and exercising regularly which will keep you metabolically healthy, regardless of what your genes are doing. – Associate Professor Salis

Foods rich in protein ra metabolic rate by 20 to per cent because the b has to work harder to digest them. So one w increasing metabolic r and shifting weight is t more protein. Carbohy raise your metabolic ra by five to 10 per cent, w fats raise your metabo rate up to five per cent – Dr Davison

is slower and it’s easy to gain weight. So if you are gaining weight, ask your GP to your thyroid. But a lot o people blame an unde thyroid for their weight when it’s not a thyroid p at all and it’s because t only exercise for half an a week and eat a packe Tim Tams every second – Associate Professor

YOU’RE HUN WITHOUT CHECKING FIRST The thyroid gland plays a role in regulating metabolism. When your thyroid is underactive, your metabolism

LEADS TO OBESITY AND OTHER DISEASES

The idea to eat frequen meals arose because o theory that if you don’t enough your metaboli will drop. But when pe are encouraged to eat and often they can end

eating more food than their body needs, so they gain weight. Only eat when you are truly hungry because your metabolism will keep working regardless of when you eat. – Associate Professor Salis

People think of obesity being linked to heart disease and diabetes but it’s also related to many different diseases. Obese people have an increased risk of different types of cancer, too, and their metabolic health is poorer. So get your metabolism right and don’t put on weight. Eat more than you burn off and you’ll gain weight. Think of it simply as balancing what goes in and what comes out. – Associate Professor Turner #

About one in four women develop prolapse – but it’s a little discussed health issue. Sarah Marinos asks the experts to give us the facts THE EXPERTS Dr Caroline Gargett, Department of Obstetrics and Gynaecology, Monash University. Dr Salwan Al-Salihi, urogynaecologist, The Royal Women’s Hospital, Melbourne.

Dr Martin Ritossa, Royal Australian New Zealand College of Obstetricians and Gynaecologists. Sue Croft, physiotherapist specialising in pelvic floor care.

t’s one of the few remaining health taboos – a topic most women find too embarrassing to discuss, even with their doctor. But developing a prolapse is a common health problem and it can be managed with the right treatment. Prolapse happens when the muscles, ligaments and tissues holding the pelvic organs in place become weak and stretched, explains Dr Caroline Gargett. “So the pelvic organs – the bladder, bowel or

uterus – then slip out of place and down into the vagina. In some cases the organs bulge out of the opening of the vagina.” “Women who suspect they may have prolapse need to be courageous and talk about it,” says Dr Salwan Al-Salihi. “They can think it is just part of growing older, but symptoms shouldn’t be ignored because they have an impact on quality of life.” So what do the experts think you should know about prolapse?

PHOTOGRAPHY GETTY IMAGES / CORBIS

What you should know

Prolapse causes damage There are three major support structures of the pelvic organs – the ligaments holding the uterus in place, the ﬁbromuscular tissue that keeps the vaginal wall strong, and pelvic ﬂoor muscles underneath the pelvic organs that are the last line of defence. These can get overstretched and tear and nerves that supply the muscles can be damaged. A muscle that doesn’t have a nerve attached to it will die and no longer function. – Dr Caroline Gargett

Painful sex could be a sign You may have prolapse if you feel a lump protruding through the vagina or you have a feeling of heaviness or a dragging sensation between your legs. You may also have diﬃculty ﬁtting

a tampon and sex can be painful. You may also have diﬃculty emptying your bladder or bowel and that means more straining, which increases the prolapse. – Dr Salwan Al-Salihi

Age, obesity, smoking and asthma increase the risk, too

Brace and engage… To reduce the risk of prolapse, engage your pelvic ﬂoor muscles before you cough and sneeze. Bracing the muscles stops the force and pressure coming downwards to the pelvis and vagina. When you are lifting a heavy object, engage the pelvic ﬂoor muscles to stop the downward force, too.

Our tissues get weaker as we age – and this becomes more apparent in the pelvic area where tissues have to support our abdominal contents and pelvic organs. Obesity is also a contributor to prolapse because it places extra force on the abdominal and pelvic areas. People with asthma or those who smoke and do a lot of chronic coughing also put a lot of pressure on the pelvic ﬂoor and increase the chances of prolapse.

– Sue Croft

– Dr Caroline Gargett

– Dr Martin Ritossa

There are simple solutions A vaginal pessary can reduce symptoms – it won’t eliminate the problem but it will help manage it while you go about your daily life. The pessary is a flexible ring placed inside the vagina that pushes up the prolapse and supports the uterus. It makes emptying the bladder easier and lessens the dragging sensation.

YOU CAN OVERDO PELVIC FLOOR EXERCISES Pelvic floor muscle training can help but I see people who do hundreds of sit-ups every day and those muscles are tight all the time. A good pelvic floor needs to be able to tighten and relax. Also, some exercises put force downwards towards the vagina and that can lead to prolapse. – Sue Croft

Don’t forget… Having a baby is a key cause Vaginal birth is the main cause of prolapse and most of the damage occurs with the first child – everything is already stretched by the time you have another child, but it does get a little worse each time. Certain birth events predispose you to prolapse, such as a forceps delivery, an episiotomy or cut, a long second stage of delivery and a large birth-weight baby. The age of first delivery seems to have something to do with it too – symptoms are worse in older women having a first baby. – Dr Caroline Gargett

Sometimes surgery is the only way A procedure known as ‘native tissue repair’ puts torn and damaged pelvic ﬂoor muscles together again as they were prior to injury or childbirth, and is also used to repair damage to the back wall of the vagina. The most challenging procedure is needed if the damage is in the front area, aﬀecting the bladder, and up to a third of patients may need another procedure in the future. – Dr Salwan Al-Salihi

To try and prevent prolapse, avoid smoking and heavy lifting, and treat anything that causes a chronic cough, such as asthma. Maintain a normal weight and eat a balanced diet to avoid constipation – so have plenty of ﬁbre-rich foods and ﬂuids. If you’ve already had prolapse, avoid exercises like stomach crunches that cause abdominal pressure, but speak to a GP or specialist to see what treatment is available to help you manage the condition. – Dr Martin Ritossa #

Did you know that divorce, rudeness and even diabetes can be catching? Surprised? Here, Helen Foster reveals more and tells you what you need to know

ou know that you catch a virus like flu or chickenpox – but there are a few more unusual things that are also ’contagious’, like diabetes, being lazy, and even feeling happy. Here we look at eight catching concerns to keep an eye out for, and tell how to avoid them!

If your partner has diabetes, you’re 26 per cent more likely to develop it yourself. “The simple fact that we share behaviours like food choices or exercise habits with our spouse may increase our own diabetes risk,” says researcher Professor Kaberi Dasgupta from Canada’s McGill University. By working together to be healthier. “Prepare meals at home instead of eating out or ordering in. Exercise as a family – or give one another time and space to be active. For example, one partner looks after the kids while the other goes jogging. But also work together to reduce stress and challenges. Stress can also increase blood sugar levels,” says Professor Dasgupta.

Your workload might be manageable but if your colleague at the next desk is stressing, your stress hormones can rise too, say German researchers. “Stress is catching because we mirror the stressed person’s body language, which then triggers reactions in our own system,” says stress expert Leo Willcocks. “First acknowledge that the situation causing their stress is not something that you have to worry about. Then consciously change your posture and breathing to mimic a calmer state,“ says Willcocks. “Breathe slowly and deeply. Smile, sit up straight and relax your shoulders.” As you create a calmer body you’ll also create a calmer mind. >

Hoping to excel on a project or get the most from bootcamp? Try to avoid pairing up with a slacker. University of New South Wales researchers found that teams containing even one lazy person perform less eﬀectively because everyone else starts to ease oﬀ a little bit too.

Pal up with buddies who have lost weight after changing bad habits and you’re more likely to drop kilos too, while if your partner quits smoking you’re 67 per cent less likely to continue smoking yourself. Self-control – the fundamental trait needed to break a bad habit – is highly contagious. In fact, in trials at the University of Georgia in the US, even seeing the name of someone with good self-control flash up on a screen for 10 seconds positively changed people’s behaviour afterwards. Think about who has the best self control among your friends and family. When you find yourself wavering, ask yourself what would that person do? Chances are you’ll then follow suit.

Someone pushes in front of you in the bus queue, but you let it go. Watch out though – when you get home and your partner asks what’s for dinner, there’s a greater chance of you snapping back a reply. Once someone has been rude to us, our brain is primed to look for more rudeness in the future and we’ll often interpret even friendly comments negatively because of that, says research from the University of Florida.

“By practising empathy when rudeness occurs,” says neuropsychologist Dr Ash Nayate. “Normally being rude has nothing to do with the person it’s directed at, instead it’s because the person who was rude is feeling unpleasant in some way. So trying to put yourself in their shoes actually makes it less likely that you’ll take it personally and get upset, reducing the risk of you taking it out on others later.”

PHOTOGRAPHY THAYER ALLYSON GOWDY/AUGUST/RAVEN & SNOW / GETTY IMAGES / ISTOCKPHOTO

“By keeping your own values in mind,” says psychologist Lindsay Spencer-Matthews. “What are your personal reasons for going to work or exercising? Does the behaviour you’re about to exhibit reflect that? If not, then actively choose to do something different. We can be influenced by others but ultimately we are the ones who choose how we behave.”

It’s not just the sneezy type of cold you can catch – watching someone shiver actually triggers a drop in temperature in your own body. “Mimicking another person is believed to help us create an internal model of their physiological state, which we can use to better understand their motivations,” says researcher Dr Neil Harrison from the UK’s University of Sussex.

Sadly feeling warm is not catching, so just sitting there looking snuggly in a jumper is not going to cause your chilly partner or colleague to feel toasty too. What might help you both though is reminiscing over a shared experience. Research has shown that nostalgia helps us feel physically warmer.

If a close friend or family member decides to divorce, your chance of following suit increases by 75 per cent. “It’s possible that when friends divorce we reflect on our own choices – and, if we’re not happy, we may have a little more courage to make a change,” says psychologist Angela Bradley. By increasing your friendship group. According to US research, one protective factor against divorce was having lots of friends as it gives you numerous outlets (and opinions) if things get tough. Don’t just speak to friends, though. “If things start to feel really ‘off ’, seek help early from an impartial professional,” says Bradley. “If you let things get to the stage where you dislike each other or lose respect then there’s a good chance it is too late to turn things around.”

Good news – you can catch positive things too! It seems that when we’re happy our sweat gives oﬀ chemicals that actually make those around us start to smile. No wonder studies have shown that having a happy friend living within 1.6km of your home increases your own chance of happiness by a quarter.

Simply spend more time with happier people. “It’s been stated that you become like the ﬁve people you spend the most time with, so choose wisely,” says Bradley. #

y o w ur o H

Our romantic liaisons can alter who we are – for better or worse. Sarah Marinos investigates

a shadow of the person you once knew. Dr Mandy Deeks, psychologist at Jean Hailes for Women’s Health, says our partners and relationships start to shape us at around the six-month stage. “That’s when you begin to pick up different habits, ways and beliefs,” she says. “We get our sense of wellbeing from our relationships. So when someone comes along and we think this might be ‘it’, we want the relationship to be ‘it’ and we look for ways to make it so.” So how can our relationships shape us?

I'M GROWING AND KICKING GOALS... A positive relationship helps us grow and realise our potential and goals. This is self-expansion, explains Rebecca Pinkus, from the School of Social Sciences and Psychology at Western Sydney University. “You learn about yourself as well as the other person and they introduce you to new things, such as new music and new styles of food,” she says. “And there is a self-other overlap between you and your partner in terms of perspectives, characteristics and resources. So we take on some of the characteristics and perspectives of our partner as our own.” >

PHOTOGRAPHY THAYER ALLYSON GOWDY/AUGUST/RAVEN & SNOW / GETTY IMAGES

e’ve all seen friends make changes to their lives when they meet someone new. Perhaps the couch potato suddenly goes on a health kick, or the party girl who was never going to cramp her freedom by having kids ends up with a brood. The flipside, though, is when those changes aren’t so positive. Like the once outgoing chum who gradually loses some of her spark. Or the good friend who becomes so focused on pleasing her partner that she becomes

MY RELATIONSHIP IS MAKING ME A BETTER PERSON

I'M SPEAKING THE LANGUAGE OF LOVE Marriage researcher Dr Gary Chapman has identified five ‘love languages’ we are exposed to as we grow up and as we experience relationships. These are: task, tokens, time, touch and tell, or affirmations. “Perhaps you grew up and believed love came from the gifts people gave you – so your dad thought hard about the presents he gave you but your partner is

someone who runs down to the chemist on Christmas Eve and buys you a bottle of bubble bath in a paper bag. You may think ‘you don’t really love me’,” explains Dr Deeks. “But perhaps your partner grew up in a family where dad made tea for his partner and used tasks to show love instead.” So if you have a different background from your partner, you may need to learn a new love language.

The Michelangelo phenomenon is based on the artist’s view that the sculptor’s role was simply to release the ideal form that already existed in a block of marble. In a healthy relationship, a similar process can occur. “Being in the right relationship with the right partner helps reveal our ideal self. The couple works together to bring out the ideal self in each other,” says Pinkus.

During the first phase of a relationship our body is flooded with feelgood hormones. Our partner might do something we don’t particularly like, such as being rude to a waiter in a restaurant, but we’re in lust and so we ignore the little discrepancies and put up with their less appealing behaviour. “But if you find your values are different to the other person’s, that relationship doesn’t have much hope,” says Dr Deeks. “Although you might let things go in the honeymoon phase, later those differences in values will become an issue.”

A fear of being alone can make us too eager and willing to change for our partner’s sake. While deep down we sense our relationship isn’t good for us, anxiety about being alone and a feeling that we don’t really deserve love means we mould ourselves to suit our partner. “People in this situation are preoccupied with fears of being abandoned. So they are highly malleable and change to hang on to their relationship,” says Pinkus.

In an unhealthy relationship we can lose some of our better habits and traits. We’re particularly vulnerable to this if we have a shaky self-concept. “Self-concept is the idea that ‘I am okay and I do okay’. So I’m okay as a person and I have people throughout my life who have told me that – friends, family, teachers, parents,” says Dr Deeks. But if you don’t have a strong self-concept and are with a partner who doesn’t like your friends or how you dress, you might stop seeing those friends or change how you dress. You gradually chip away at your sense of self, lose your conﬁdence and can end up feeling isolated and with no clear idea of what you want out of your relationship and future.

I'M ALONE AGAIN When a relationship ends, grief and feeling that nobody will ever love us again are common reactions. “You wonder how to perceive yourself when your partner has made a choice not to be with you and you have to develop a life that has meaning even though you’re not in a relationship,” says

Frederika Davies from Relationships Australia (WA). Dr Deeks says it’s important to reflect before you begin again. “Don’t take the baggage from one relationship into another and assume that a new person will treat you in the same way. Look for old patterns interfering in new relationships,” she says.

of a ™ The relationship enhances you, helps you believe in yourself and builds your confidence. You feel it is a place of safety. ™ Your partner acknowledges things you do well and provides support. ™ You can be intimate – not only in a sexual way but you can allow your partner to truly see who you are. “Intimacy becomes ‘in-to-me-see’,” says Dr Deeks. “You have the confidence to say how you feel and what you believe. You can be true to yourself and ask for what you want.”

™ You know your opinion matters and it’s okay to have different opinions in a relationship. ™ You are kind to one another and show gratitude and appreciation. “Expressing appreciation kicks off a gratitude cycle, which is associated with good outcomes,” says Pinkus. ™ There is equality. “The feelings, wants, values and beliefs of each person are given equal weight,” says Davies. “That gives you the space to live your life with integrity and that is important for self-growth.” #

Take control of your emotions to feel calmer, more positive and energised. Julie Beun finds out how to turn that negative state of mind around

“Never mind me, I’m in a bit of a mood.” Every now and then, those words slip out and with that your sad, angry or jittery mood takes control of your day. Yet, according to the experts, you can consciously choose your mood, rather than letting it choose you. “You can go to the fridge and take out the chardonnay, have a piece of cake and watch Dirty Dancing to dampen down your feelings,” says Dr Nick Baylis, a Cambridge University lecturer and author of The Rough Guide to Happiness. “Or you can turn it around into something positive.”

It all starts with consciously addressing your mindset, says Kathie Donovan, author of Inspiration in Action: A Woman’s Guide to Happiness. “Yes, you can choose your mood, but you have to master your thinking or conscious mind,” she says. “We have between 35,000 and 95,000 thoughts a day and 80 per cent of them are negative. We let our thinking mind be our master and we allow that negativity to creep in. There’s a way to snap out of it if you want to.” Here’s how to seize those negative feelings, and turn them into something better.

WHAT TO DO WITH

ANGER Feeling hostile and angry with the world? Distressing as that may feel, you can use anger as a powerful catalyst for change, says Dr Baylis. “The anger should be used to do something energetic, like going for a lunchtime jog or writing a job application. It physically makes us sick if we hold it in. People talk themselves out of it and it causes upset and frustration. Frustration is anger when it’s got nowhere to go.” Instead of focusing on the anger, polishing oﬀ the chocolate slice or drinking too much, get moving and brainstorm about where you ultimately see yourself, says Dr Baylis. “If you don’t have enough money, what can you do to earn it? Start where you want to be and work your way back. Don’t dampen down the emotion, even if it’s painful. Use the energy for action, instead.” TRY THIS: Is someone pushing your buttons and worsening your foul mood? “Remind yourself that what’s happening is about the other person and not about you,” suggests Donovan. “Find something to love about them. You have to decide, ‘will I engage or elevate them?’ Give something back that is positive and it will disperse whatever is coming at you.” AND THIS: Rather than get stuck in a mood because your mind keeps cycling through negative thoughts, pen a letter to the person triggering your reaction – just don’t send it, adds leadership coach Denise Green. “It’s a way of relieving the pressure and letting your brain think of something else.” >

WHAT TO DO WITH

SADNESS Whether it is precipitated by a lack of sleep, unfulﬁlling work, or feeling your life is temporarily on hold, sadness can be hard to shake.

WHAT TO DO WITH TRY THIS: Break out of your funk by going for a run with friends. Researchers at Japan’s Wakayama Medical University found that group jogging not only improves depressive symptoms, but helps the body manage hormonal responses to stress. Alternately, take up a new and challenging activity, like salsa dancing. “It’s a skills-not-pills mentality,” says Dr Baylis. AND THIS: Whether you’re exercising, doing your chores or driving to work, have a special ‘positive’ playlist loaded on your smartphone or iPod, says Green. “Put on some fast, peppy music. The effect is not going to last the whole day, but to have 45 minutes without a negative thought is pretty damn powerful.”

ANXIETY Work, day-to-day decisions, and love and money woes can all drive our stress levels through the roof, resulting in a jittery mood that is seemingly unfocused on any one problem. “Courage is the one I call on when I’m in a nervous mood,” says Donovan. “If you can’t shake your agitation, ask ‘what do I ultimately want? Is there anything I can learn from this?’ Look closely at exactly what you want and what you have to do to get there. When we focus on having courage as opposed to letting our fear run us, we’ll be ﬁne.”

TRY THIS: Learn to breathe deeply. When stressed or anxious, our breaths become shallow, partly because we slump our shoulders. As a result, we don’t take in as much oxygen to the brain. Take two minutes to close your eyes, breathe in through your nose and draw the breath down through the diaphragm. If niggling worries pop up, don’t examine them, focus instead on your next deep breath. #

PHOTOGRAPHY BAUERSYNDICATION.COM.AU / GETTY IMAGES

Instead of letting it deepen, says Donovan, consider things you are grateful for. Every day, keep a gratitude diary that focuses on the bounty in your life, whether it comes from good friends, your health, a loving partner or even the antics of a pet. By listing those things that give us joy, gratitude helps us take charge of our negative inner dialogue.

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very day there are women in Australia who suffer controlling, intimidating or violent treatment at the hands of their partners. One in four women has experienced emotional abuse by a current or former partner and one in six has suffered physical or sexual violence. These abused women could be our friends, sisters, colleagues or neighbours – but for some women, the victims are their daughters. Mothers often feel frustrated and helpless, but the victim herself has to make the decision to leave an abusive relationship. The best thing a mother can do is to get the support she needs to give her strength so she can help her daughter move on, recover her self-esteem and rebuild her life.

“I’ve watched my daughter Alice suffer through two abusive relationships. The first one lasted five years and involved verbal, emotional and physical abuse. He locked her in cupboards, throttled her, all sorts of things. He’d confess to me what he’d done most of the time, and I’d talk him through how he could do things better, in an attempt to help.

It got worse when she moved on to her second abusive relationship, about ﬁve months after leaving the ﬁrst one. He had borderline personality disorder, which escalated out of control when he started taking ice. For nearly a year, I had my phone constantly within reach, because he’d threatened to murder her if she left him. I’d wake up in the middle of the night and lie awake thinking, ‘is she alive, is she dead, is she in danger?’ I wished I could wrap her up in cotton wool. With both relationships, the temptation to tell Alice to leave them was strong. But I know she wouldn’t have got to the good place she’s at now, having left the second relationship, if I’d done that. I had to be incredibly patient and trust that she would eventually take back her power. I rarely gave advice. Instead I’d listen to her,

suggest options she may want to consider, then let her decide. If she made a bad decision, I’d say ‘Okay, I hope that works for you,’ then privately I’d go stamp and swear a lot! If I’d told her what to do, I would have been treating her like her partners had, keeping her down and undermining her conﬁdence. To cope, I saw psychologists and also turned to family for support. I continue to see a psychologist, as does Alice. She has a child with her ﬁrst ex, so that chapter is always open and every week there’s a new drama. My advice to other mums going through this is to get a good psychologist. Also, be there for your child, keep telling them they’re a good person and you know they’ll make the right decisions. Saying that over and over makes it come true.” >

They married when she was 20 and in her ﬁrst year of university. I started to feel uneasy not long after. Naomi, who’d always been academic, stopped being excited about her studies. As time went by, my uneasiness grew. Whenever I rang, our conversations were stilted and she wasn’t as open as she used to be. I thought something wasn’t right, but didn’t want to interfere. She and her husband lived in country Victoria and we were in Melbourne, but I did my best to keep the communication channels open by ringing and writing letters to her so she knew I cared. She’d visit me three times a year to go to

the ballet and we’d slip back into our old relationship, but she was never as open or upbeat, and he’d call her ﬁve or six times a day while she was away. The one incident that made me decide there was a serious problem was when they were living with me and my husband while Naomi’s husband was out of a job. One evening, we were woken up by them arguing in loud whispers. After about 10 minutes I could hear Naomi choking. To this day I regret that I didn’t just open the door. I knocked and said, ‘Is everything okay?’ I later discovered he was strangling her to the point that she passed out.

I did try talking to Naomi and once asked her outright, ‘Does he hit you?’, but she denied it. I was scared that if I asked too many questions and he found out, it would make it harder for her. I’m an ordained minister, and my faith helped me cope, because in prayer I could talk about how scared I was for Naomi and seek protection for her. I also had my husband and friends at church to support me. Three years ago, Naomi left the relationship. It felt like a load had been lifted, but I never thought ‘thank goodness, she’s safe’. Even now, when I see stories in the news about women being killed by an ex-partner, I shudder. All I can say to other mothers is to trust your instincts. Try to broach the subject with your daughter. Let her know you’re there for her, you’ll support whatever decision she makes, and that she is a person of worth.”

SOME NAMES HAVE BEEN CHANGED

“I’m one of the fortunate mothers of domestic violence victims, because my daughter is still here. But things could have turned out very differently. For 10 years, Naomi was trapped in a marriage that was abusive in every way: emotional, physical, sexual, and financial.

“Anj first started going out with her attacker when she was 14. He was four years older so I didn’t approve of the age difference to start with. Just three months in, he abused her verbally in front of me. She told me it was over, but that only lasted three weeks. The relationship was on and off, all the time.

I urged her to leave him many times, but it was impossible to stop her from seeing him. Living in a small country town, she’d see him every time she walked around the corner! Plus, it’s far from straightforward when emotions come into it. Once when they broke up, I said ‘Thank goodness, he might go get the help he needs’. She said, ‘I can help him, mum,’ and went back to him again! It was like I couldn’t say the right thing. I made some progress when I changed my communication tactic. I’d read about how it’s important to praise the victim rather than putting down the perpetrator, which makes the victim go to their defence. When I did that, she began listening to me more. It was about 15 months before he started abusing her physically, bashing her one New Year’s Eve, although she wouldn’t lay charges. By this point I was very concerned, wasn’t sleeping at night and was nearly beside myself every day. Then in March 2002, Anj was bashed again. She had broken up with him and when she told him

she didn’t want to get back together, he brutally attacked her. She only just survived and was left with severe brain damage and unable to speak or walk. It was an absolutely horriﬁc time. He’s never shown any remorse. The other day, I came across a photo of him and found myself cutting it up into small pieces. I didn’t realise I still had those emotions in me. My emotions ﬂare up

She’s walking everywhere around her house with her walking frame, so I’m hoping she’ll be able to walk without it. As a parent you do blame yourself, and think that you should have somehow prevented it. Years ago I was really angry at myself and someone said to me, ‘Why are you trying to own what he did?’ It made me realise that I might not have been able to stop the relationship,

when Anj is sad or hurting. Most of the time she’s very positive, but every now and again she’ll be heartbroken that she’s in a wheelchair and can’t do what she used to do. As a family we’ve tried to put what happened out of our minds and concentrate on getting her better. I’ve had counselling and that’s helped, as has watching Anj make progress with her rehabilitation.

but I wasn’t responsible for the crime. I’d urge other mothers with daughters in abusive relationships to keep loving them and keep the communication open. Also, take a holistic approach. Talk to other people who may be worried about your daughter, like her friends or teachers, to see if you can work out an approach that could help.”

™ State and territory helplines. Visit whiteribbon.org.au/ﬁnding-help. ™ 1800 RESPECT (1800 737 732). A 24-hour, national sexual assault, family and domestic violence counselling line. ™ 100 Alice Stories (100alicestories.com.au). Survival stories to provide hope to people in domestic violence relationships. ™ Think Prevent (thinkprevent.com). An active bystander education program which empowers people to help domestic violence victims. #

hen 3pm rolls around do you automatically reach for a snack? Or perhaps you find yourself hovering by the fridge every night before bed. Cravings can be difficult to ignore and often have nothing to do with hunger, explains dietitian Jaime Rose Chambers. Eating too frequently between meals is a recipe for weight gain, says Dr Jane Bowen, co-author of the CSIRO Total Wellbeing Diet. But if you struggle with the need to snack at the same time every day, finding out why you crave a food at that time can help you conquer the habit for good. “If you can decipher what is causing the craving, it can be easier to beat,” says Chambers. A craving is a psychological response to food, and the main cause is usually due to a habit or conditioning, but it can also be a sign that your diet isn’t well balanced. Here we look at the most common times we crave a snack and what it can mean.

Mid-

morning

you’ve probably skipped breakfast. Missing your morning meal can even leave you looking for treats later in the day. But if you do eat breakfast and still ﬁnd yourself feeling hungry soon after, then you’re probably eating the wrong foods, such as white bread or sugary cereals, or you’re not getting enough protein, explains Dr Bowen.“If you have a high-GI carbohydrate meal with very little protein, you’ll be hungry in an hour or two.” Make sure your breakfast includes a balance of low-GI carbohydrates, protein and healthy fats, advises Chambers. “This could be

Ensuring your breakfast contains at least 35g of protein will mean you’re less likely to crave sugary or fatty foods later, so your total kilojoule intake for the day will be less. Greek yoghurt, cottage cheese, milk, eggs and lean meats are all good sources of protein that can form part of a ﬁlling and nutritious breakfast. When real hunger strikes and you want a healthy mid-morning snack, have a handful of almonds (30-40g) – they are nutritious, rich in ﬁbre and a good source of plant-based protein and they’ll keep you feeling full so you’re less likely to overindulge later on. >

After

Afternoon “If your lunch is not well balanced, you’re more prone to a dip in blood sugar levels, and cravings will kick in by midafternoon,” explains Chambers. But wanting to eat in the afternoon can also have a psychological cause, like when you’re stressed or anxious at work. Stress triggers your brain to seek rewards, and Chambers says if you regularly soothe yourself with food, yearning for a snack can become an automatic response to this emotion.

For a well-balanced lunch that will keep you feeling satisﬁed for longer be sure to include wholegrains, lean protein, a little healthy fat and lots of vegetables. “A balanced lunch could be a wholegrain sandwich with 100g of lean chicken, avocado and a big salad,” suggests Chambers. To overcome stress-related cravings Dr Bowen recommends trying other stress-reduction techniques, like yoga or meditation, instead of food. Chambers suggests trying rewards that don’t involve food, like calling a friend for a chat. Taking a 15-minute walk will distract you until the craving passes, but if you’re genuinely hungry it’s a good idea to eat a nutritious snack. Stock up on healthy options like fruit, yoghurt, wholegrain crackers and hummus or unsalted nuts, says Dr Bowen.

If you tend to look for a sweet treat after dinner, look to your childhood for the answer. “Many of us were brought up to expect dessert after dinner or were rewarded with sweets once we’d ﬁnished our Brussels sprouts,” explains Chambers. This time of day is also when your desire to eat for pleasure kicks in, even if you don’t need the extra energy. Known as hedonic hunger, it may be the reason you use food as a way to relax at the end of the day. There’s no need to give up your favourite treat for good, says Dr Bowen. “A balanced eating pattern should allow for a small indulgence every now and then.” Banning certain foods

PHOTOGRAPHY TRUNKARCHIVE.COM/SNAPPER MEDIA / GETTY IMAGES

dinner

altogether may cause you to obsess about them even more, so to break the habit, have an after-dinner treat on weekends or alternate nights. “One or two squares of dark chocolate will have minimal impact on your kilojoule intake, but just knowing you can have a little can help hit the spot,” says Chambers. And if you do enjoy a treat while watching television, don’t eat straight from the bag or box. Serving yourself a small portion will help you avoid overeating, and Dr Bowen recommends eating mindfully and savouring each mouthful.

Late

at night When you’re craving sweet, starchy or salty foods before bed your body’s circadian system may be the culprit. This internal body clock can aﬀect your appetite and the way your body stores food, and research shows that at night your circadian rhythm increases cravings, which may be why your willpower is at its weakest at that time. “At home late at night you have free rein of the kitchen where you can’t be judged,” explains Chambers.

Learning to say ‘no’ to yourself is the ﬁrst step. “While it’s easier said than done, reinforcing good habits can help reduce your cravings over time,” advises Dr Bowen. She also suggests removing all temptations so they’re out of sight and mind. You can overcome your midnight snacking habit by making a good night’s sleep a priority and getting to bed a little earlier. Quality sleep helps steer you towards better food choices, while being sleep-deprived can make high-kilojoule foods seem more desirable. “By getting seven to eight hours’ sleep every night you can better control your appetite, feel more energised and reduce your risk of weight gain,” explains Dr Bowen. Chambers also suggests brushing your teeth after dinner to leave your mouth feeling clean and switch oﬀ your desire for food. #

When you peel veget you lose the nutrient stored in the skin. Skr Gloves clean the dirt without removing th good stuﬀ, which also reduces kitchen wast The gloves can be us on produce including potatoes, carrots and mushrooms. From Peter s of Kensington, $19.95

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E TUN E R FO IEV A ND O ACH YL E P D O S ENT T Y LIN T EED UIPM TS. B N L Q ’T ON HEN E RESU D L U YO K I TC I O N A S FES

With the Kambrook Simple Soup Maker, you can whip up a delicious soup in no time. All you need to do is add the raw ingredients and stock. The stainless steel blades easily process a chunky minestrone or creamy soups like pumpkin. From Kambrook, $99.95

When you’re short on time, the VacPro Marinate Bowl makes it possible to marinate meat in minutes. Place the meat and marinade into the container and close the lid to create a vacuum seal. The vacuum opens the pores of the meat so the juices can soak in easily and ﬂavour your food faster. From Harvey Norman, $39.95

The Sunbeam Food Dehydrator uses hot, dry air to turn fresh ingredients into dried foods. You can use dehydrated vegetables, fruit, meat and herbs to ﬂavour food, make healthy snacks or even your own muesli, and there are ﬁve separate racks so you can dry multiple foods at once. From Sunbeam, $129 A B E T T E R WAY TO

Pastry cutting is a breeze with the multi-function Savannah 3-in-1 Pastry Wheel. The stainless steel wavy-cut pastry wheel comes with a detachable plastic cover that can be used as a pie crimper and ravioli cutter. From Everton kitchenware, $24.95

Whether you’re whipping up a soup, dessert, smoothie or dip, the Breville Kinetix To Go ensures your results are lump-free thanks to the long, curved blades. The blender is compatible with a 1.5L jug and 600ml bottle so you can make your drink to go. From Breville, $119.95

When you use the Drop Scale with the Drop Recipes app you can give all those measuring utensils the ﬂick. Place your cooking bowl onto the scales and the app will tell you when to add each ingredient and when you’ve added enough. If you’re low on an ingredient, the app adapts the recipe to suit. From getdrop.com, $139.95. Drop Recipes app, free from iTunes #

A B E T T E R WAY TO

Cutting, portioning and eating an avocado can be messy work. To make it easier, the Stainless-Steel Avocado Tool has a serrated edge that cuts the skin, a sharp narrow end that picks out the seed, and a curved side that scoops out the ﬂesh. From Williams-Sonoma, $8

The new mini yoghurt maker by EasiYo is a handy size for yoghurt lovers, creating delicious, healthy dairy treats in convenient 500g portions. Using sachets of yoghurt powder, the EasiYo activates the fermentation process and creates natural, Greek or reduced-fat yoghurt. From Big W, Woolworths and IGA, $17.99. From $7.99 for three 500g yoghurt sachets

ome foods just taste delicious together, like jam on toast, but, interestingly, pairing up certain foods often increases their nutritional value as well. Here, we reveal which ones are super-healthy combinations.

Salads are packed full of important nutrients – but you won’t reap the full beneﬁt without the right salad dressing. Eating salads with full-fat dressings such as olive oil means you’ll absorb far more carotenoids, like lycopene and betacarotene, which are good for eye health and cancer prevention. Adding nuts, eggs or cheese will have the same eﬀect, as will avocado. In fact, one study found that adding avocado meant people absorbed 4.4 times more lycopene and 2.6 times more beta-carotene than eating the salad without. When the salads were dressed with a no-fat dressing, the absorption of carotenoids was negligible. For a healthy snack try vegetable crudités with guacamole.

It’s a popular breakfast choice that hits the spot but it’s also a match made in nutritional heaven. Together p peanut butter and bread prov provide nine essential amino acids that our bodies can’t make, and that we need to get from food, mostly animal

products. If you eat a plant-based diet, the trick is to combine grains with legumes and pulses for the best results. Try peanut butter on wholemeal toast, lentil dhal and rice, hummus and pitta bread or corn tortillas and refried beans.

TEXT BEVERLEY HADGRAFT PHOTOGRAPHY GETTY IMAGES

GET SMART WITH YOUR EATING AND MAKE THE MOST NUTRITIOUS MATCHES POSSIBLE

Most plant foods contain iron, but it’s the non-haem variety which, unlike the haem iron found in meat, needs a helping hand to increase its absorption. Adding vitamin C to a plant-based dish can help convert non-haem iron into a more usable form. Try this delicious iron-rich quinoa tabouleh: mix half a cup of cooked quinoa with half a bunch of vitamin-C rich parsley, two tomatoes and a good squeeze of lemon juice. Finish with a drizzle of olive oil and two chopped spring onions.

How do you turn a high-GI dish into a low-GI one? Just add protein. So eat high-GI watermelon with thin slices of protein-rich haloumi cheese, or chop up high-GI mango and add to a bowl of high-protein Greek yoghurt. When we eat a high-GI food, glucose is quickly released into the bloodstream. By adding ﬁbre or protein you slow down this process, which helps keep blood sugar levels more stable.

To absorb calcium, you need vitamin D. Try serving vitamin-D rich salmon with a cheesy mornay sauce or a tzatziki made with cucumber and yoghurt, or serve with a calcium-rich vegetable such as broccoli. If you enjoy tinned salmon, eat the bones as well for an added boost of calcium.

If you love a barbecued steak but you’re concerned about the carcinogenic heterocyclic amines (HCAs) in charred meat, sprinkle some rosemary over your cooked meat. A Kansas State University study has shown the herb contains antioxidants (carnosic and rosmarinic acid) that seem to soak up the meat’s free radicals and reduce the HCAs. Alternatively, use rosemary in a marinade or stick sprigs of the fragrant herb into a leg of lamb slow-roasted on the barbie. >

Tomatoes are a great source of lycopene, an antioxidant shown to reduce cancer risk. Add a slug of olive oil to a tomato salad or, even better, cook the tomatoes in olive oil to intensify their disease-ﬁghting properties and make a delicious tomato sauce to use for pasta or pizza.

Not only are fruit salads more colourful than a single fruit, they’re also healthier. You’re getting a better mix of antioxidants, and when some fruits are combined the nutritional benefits are increased. Ellagic acid, for instance – found in strawberries, raspberries and pomegranates – enhances the ability of quercetin – in grapes and apples – to kill off cancerous cells.

Probiotics are good bacteria that keep your digestive system healthy. Prebiotics are ﬁbrous compounds that provide food for probiotics, so combining them means you increase the dose of good bacteria. Prebiotics include foods such as pulses, leeks, onions and asparagus. Probiotics include yoghurt, miso, tempeh and sauerkraut. Serve cooling yoghurt with a spicy lentil dhal or chickpea curry for the perfect prebiotic/ probiotic combination. #

he range of sugars on offer these days extends far beyond the sweet white granules that typically sit in our sugar bowls. Now there are low-GI sugars, less refined ones and those that impart aromatic flavours from far-flung places. Here we discover whatâ&#x20AC;&#x2122;s new in the world of sugar.

Indonesian Coconut Blossom Sugar CSR Sugars of the World Organically grown in Java, this unrefined sugar retains nutrients (like calcium and iron) naturally found in the nectar of the coconut blossom. Uses: The unique depth of flavour and subtle caramel and butterscotch notes make it a delicious addition to porridge, muffins, slices, crumble toppings and tea or coffee.

PHOTOGRAPHY BAUERSYNDICATION.COM.AU

Low GI Cane Sugar CSR LoGiCane Natural molasses extract is sprayed on to raw sugar to create an innovative lowglycaemic index (GI) sugar – with a GI rating of just 50. Low-GI foods release energy more slowly, which helps to curb hunger cravings.

Uses: Ideal for baking, or sprinkle on porridge and cereal as a substitute for regular sugar.

Mexican Agave Sugar CSR Sugars of the World Juice is extracted from the agave plant – which thrives in the warm deserts of Mexico – and then dried. Uses: Agave sugar dissolves easily so it’s perfect for baking or to use in recipes that call for castor or icing sugar. It’s sensational in Mexican treats like churros and ﬂan de queso.

Australian Muscovado Sugar CSR Sugars of the World Made from cane sugar that’s grown and milled in Queensland, muscovado’s dark colour is due to its natural molasses content.

Uses: The robust notes of bittersweet toﬀee and treacle make it a perfect addition to glazes, marinades and baked goods requiring brown sugar.

Smart White Sugar Blend CSR It’s a blend of natural cane sugar with a pinch of stevia. As it’s twice as sweet as regular sugar, you only need to use half as much, which means half the kilojoules. Uses: You can use this in place of your normal sugar of choice in cooking or in drinks and on porridge.

Molasses Sugar Billington’s Packed full of natural cane molasses, this unreﬁned sugar has a deep colour with a rich ﬂavour. Uses: Perfect for pickles, savoury sauces and Christmas cake.

Palm Sugar Jeeny’s Palm sugar goes hand in hand with Thai cuisine. It gives Thai dishes the sweetness in the sweet, sour, hot and salty combination that this delicious cuisine is known for. Uses: An essential ingredient for all your Thai recipes.

Colombian Panela Sugar CSR Sugars of the World Colombian farmers boil harvested sugarcane juice to retain more of the natural molasses content and trace minerals. Uses: Sprinkle it over porridge and cereal, or use it in tea and coﬀee, or in recipes requiring brown or raw sugar.

Demerara Sugar Billington’s These chunky golden crystals, with a distinctive rich

To reduce sugar in your diet, stress less about the sugar you add to foods. It will pay bigger dividends to reduce consumption of packaged goods containing sugar. About 25 per cent of the sugar we eat is added sugar (like sugar sprinkled on porridge or added to tea and coﬀee) and 75 per cent comes from packaged foods and drinks, like soft drinks, juice, cereals, sweets and biscuits. #

flavour, capture the essence of an authentic unrefined cane sugar. Uses: The sugar of choice for coffee connoisseurs. Sensational in crumble toppings and for the delectable caramelised top on crème brûlée.

Sri Lankan Rapadura Sugar CSR Sugars of the World This luscious artisanal sugar comes from the Uva province in Sri Lanka. It’s an authentic unreﬁned sugar with a delicate caramel ﬂavour. Uses: Perfect for recipes that call for jaggery or gula melaka (palm sugar) and for traditional sweets like sago pudding and urunda (sweet coconut balls).

ore than just lemons are su and come in v â&#x20AC;&#x153;Lemons are high in v contains 50 per cent of dietitian Olivia Bates. Plu and B vitamins. Add the for an instant antioxidan system before winter c Keep them on hand in duty as a natural cleaning banish unpleasant smells to sanitise and clean surf crawlies at bay. Hereâ&#x20AC;&#x2122;s ho

W I T H L E M ONS Around the kitchen Drink with water ™ After cleaning out your refrigerator, place a sponge soaked in lemon juice in the fridge for a few hours to remove odours. ™ Place a few pieces of lemon peel into the bottom of a garbage bag to freshen your bin odour. ™ Rubbing a wooden chopping board with half a lemon can help get rid of onion, ﬁsh and garlic odours. ™ If insects are a problem, squirt some juice on areas where they can get in, like windowsills. To deter ants and cockroaches, try mopping your ﬂoors with a mixture of juice from four lemons plus their rinds and two litres of water.

Preserve other foods

Add to your tea

Green tea contains antioxidants called catechins which may inhibit cancer cell activity and help prevent heart attack and stroke. But after drinking a cup of green tea less than 20 per cent of these antioxidants remain in your body. By mixing lemon juice in your tea, Bates says your body is able to absorb more than ﬁve times the amount of catechins, so you’ll reap more of their beneﬁts.

“Lemons have a high concentration of citrate which is a natural inhibitor of kidney stones,” explains specialist Dr Roger Sur. If you have had stones or have existing small stones, Dr Sur recommends drinking 118ml of lemon juice with water daily.

When you want to save half an avocado for later, Bates suggests squeezing a generous amount of lemon juice on the cut surface then wrapping it tightly in cling wrap so that it’s not exposed to oxygen. To keep your cauliﬂower’s brightwhite colour during cooking, drizzle a little lemon juice on the ﬂorets when raw.

Use the entire fruit Lemons are high in a fibre called pectin, a prebiotic that feeds the good bacteria in your gut – and a healthy gut means good digestion and better nutrient absorption. You’re also less likely to suffer from bloating, constipation or diarrhoea. As lemon juice contains very little or no pectin, you have to use the entire fruit to get the real benefits, so try it whole in a fresh juice or smoothie. >

You can buy lemons all year round, though they’re at their best between March and August. Choose bright yellow, ﬁrm, heavy fruit. Keep them at room temperature away from sunlight if you plan on using them straightaway. Store them in the fridge in an airtight bag to extend their shelf life. They will keep for up to four weeks. Cut a lemon in half and heat it in the microwave on high for 30 seconds to get more juice from it. If you slice or squeeze a lemon before you’re ready to use it, store the pieces or juice in the freezer to avoid bacterial growth.

gets dy gad f n a h e ut o Thes e fuss o take th mons. using le

Preserving lemons is a great way to retain the nutrients in the whole fruit, and a jar of homemade preserved lemons will last for up to two years, says nutritionist Pip Reed. Try this simple recipe. 12 lemons 1 cup sea salt 6 peppercorns 1 cinnamon stick Sprinkle of fennel seeds 2 bay leaves 1. Cut 10 washed lemons into quarters

The extracts the juice and infuses it directly into your drink. $34.95 from Myer

lengthways and place in a bowl. 2. Add sea salt and massage gently into lemon skins. 3. Add peppercorns, cinnamon stick, fennel seeds and bay leaves, then tightly pack into a jar.

Twist the into your lemon and pump out the juice, then use on salads. $20 for a pack of two from Williams-Sonoma

4. Squeeze the juice of two more lemons over the ingredients until they’re submerged in the jar. 5. Seal and set aside for one month. Eat them whole or add them to curries and Mediterranean dishes.

Peel just the right amount of zest with the $6 from Harvey Norman #

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PHOTOGRAPHY BRETT STEVENS / ROB SHAW STYLING MICHELLE NOERIANTO FOOD PREPARATION TESSA IMMENS

Preparation + cooking time: 2 hours 5 minutes 12 Roma tomatoes, halved 4 eschalots, unpeeled 1-2 long red chillies 4 garlic cloves, unpeeled ¼ cup olive oil 2 teaspoons fennel seeds 1 teaspoon ras el hanout 2 cups dried chickpeas, soaked overnight, drained 5 cups vegetable stock natural yoghurt, to serve CHERMOULA 1 cup chopped coriander 1 cup chopped parsley 4 eschalots, finely chopped 2 tablespoons extra virgin olive oil 1 tablespoon finely chopped preserved lemon 1. Preheat oven to 150°C. 2. In a large baking dish, combine tomatoes, eschalots, chilli and garlic. Toss in oil. Sprinkle with fennel, ras el hanout and season to taste. Bake for 1 hour. 3. Meanwhile, in a large saucepan, combine drained chickpeas with stock. Bring to boil on high. Reduce heat to low. Simmer for 30 minutes. 4. Peel skins from eschalot, chilli and garlic. Process with ½ cup tomatoes until smooth. 5. Add eschalot mixture to chickpeas with remaining tomatoes and any pan juices. Bring to simmer. Simmer covered, for 40-45 minutes until chickpeas are tender. 6. CHERMOULA. Combine all ingredients in a small bowl. Season to taste. 7. Serve soup in bowls topped with chermoula and yoghurt. SERVES 6 Nutritional count per serve: energy 1878kJ; total fat 28g (sat fat 4g); carbohydrate 18g; protein 24g; fibre 18g.

Preparation + cooking time: 1 hour 40 minutes 2 tablespoons olive oil 1.5kg chicken, segmented ¼ cup seasoned flour 1 onion, sliced 1 garlic clove, crushed ½ cup dry white wine 1 tablespoon verjuice or white wine vinegar 400g can crushed tomatoes ½ cup chicken stock 1 tablespoon tomato paste 1 teaspoon brown sugar ½ cup seeded kalamata olives 3 anchovy fillets, chopped 2 tablespoons chopped parsley, plus extra to serve steamed rice or pasta to serve 1. Preheat oven to 180°C. 2. Heat oil in a large frying pan on high. Dust chicken with flour, shaking off excess. Fry in 2 batches for 4-5 minutes each until golden all over. Transfer to a large casserole dish. 3. In the same pan, sauté onion and garlic for 1-2 minutes until onion is tender. 4. Stir in wine and verjuice. Bring to the boil and cook, uncovered, for 4-5 minutes, until liquid is reduced by half. 5. Mix in tomatoes, stock, paste and sugar, and season. Bring to the boil and cook for 4-5 minutes, stirring. Pour over chicken. Bake, covered, for 55-60 minutes. 6. Stir in remaining ingredients. Bake uncovered for 5 minutes. Serve topped with parsley, and rice or pasta. SERVES 4 Nutritional count per serve: energy 3093kJ; total fat 47g (sat fat 12g); carbohydrate13g; protein 61g; fibre 3g.

Preparation + cooking time: 3 hours 35 minutes 1 tablespoon olive oil 20g butter 4 (1.2kg) lamb shanks Â˝ cup seasoned flour 2 red onions, finely chopped 2 carrots, chopped 2 garlic cloves, finely chopped cup honey 2 tablespoons seeded mustard 4 sprigs thyme Â˝ cup white wine 3 cups water lemon juice, to taste mash, steamed green beans to serve

1. Heat oil and butter together in a large flameproof casserole dish on high. Dust shanks with flour, shaking off excess. Cook for 5-8 minutes, turning until well-browned on all sides. Transfer to a plate. 2. Add the onion and carrot to same pan. Cook for 2-3 minutes, stirring often, until lightly coloured. Add the garlic and cook for 1 minute, until fragrant. Stir in the honey, mustard and thyme. Cook for a further 1 minute. Stir in wine to deglaze.

3. Pour in water and bring to the boil. You need just enough water to cover the shanks. Reduce heat to low. Simmer, partially covered, for 3 hours until lamb falls away from the bone easily. 4. Add lemon juice to taste. Serve with mash and steamed green beans. SERVES 4 Nutritional count per serve: energy 2328kJ; total fat 23g (sat fat 9g); carbohydrate 42g; protein 42g; fibre 4g. >

Preparation + cooking time: 3 hours 15 minutes

1 tablespoon peanut oil 4 x 250g fresh duck legs 5 green onions, 5cm lengths, green tips reserved 1 lemongrass stalk, bruised, 5cm pieces 5cm piece ginger, peeled, thinly sliced 4 garlic cloves, bruised, chopped 1 long red chilli ¼ cup palm sugar, grated 1 cinnamon quill 4 whole star anise 2 cups water 2 cups orange juice, plus 4 strips peel fish sauce, to taste steamed Chinese broccoli, rice to serve

well all over. Transfer duck to a plate. Drain excess fat from pan (see tip). 2. Using the same pan, sauté onions, lemongrass, ginger, garlic and chilli on medium, for 1-2 minutes until fragrant. Add palm sugar, cinnamon and star anise, stirring until sugar dissolves. 3. Add water, orange juice and peel to pan. Bring to boil. Return duck to pan and reduce heat to low. Simmer, partially covered, for 2½ hours, until duck is tender and sauce is reduced by half. 4. Season with ﬁsh sauce. Serve with steamed Chinese broccoli, rice and reserved green onion. SERVES 4

1. Heat oil in a large ﬂameproof casserole dish on high. Season duck with salt. Cook for 5-6 minutes, turning, to brown

Nutritional count per serve: energy 2343kJ; total fat 24g (sat fat 7g); carbohydrate 19g; protein 65g; ﬁbre 1.6g.

Preparation + cooking time: 55 minutes 2 tablespoons olive oil 2 chorizo 1 onion, chopped 1 green capsicum, seeded, chopped 2 celery stalks, chopped 4 garlic cloves, crushed 300g kumara, peeled, chopped 1 teaspoon cayenne Âź cup plain flour 1.5 litres chicken stock 400g can tomatoes cup long-grain white rice 750g green prawns, peeled, deveined, tails intact cup okra, chopped chopped parsley, lime wedges to serve 1. Heat half the oil in a large saucepan on high. Fry chorizo for 2-3 minutes, turning, until browned all over. Slice and set aside. 2. Add remaining oil to the same pan. SautĂŠ onion, capsicum, celery and garlic for 3-4 minutes. Stir in kumara and cayenne and cook for 1 minute until fragrant. 3. Add flour to pan. Cook, stirring, for 4-5 minutes until well browned. 4. Gradually stir in stock until smooth. Add tomatoes and rice. Bring to the boil, stirring. Reduce heat to low and simmer gently, for 15-20 minutes, until rice is almost tender. 5. Return chorizo to pan. Simmer gently for a further 10-15 minutes until sauce thickens slightly. 6. Stir in prawns and okra. Simmer for 4-5 minutes until prawns are cooked through. Serve sprinkled with parsley. Accompany with lime wedges. SERVES 6 Nutritional count per serve: energy 1439kJ; total fat 13g (sat fat 3.1g); carbohydrate 29g; protein 25g; fibre 4g. #

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8-page health handbook

Sleep spend up to a third of our lives sleeping and it’s during sleep that our bodies are working hard to keep us healthy. Making sure that we’re getting enough quality rest is vital, but for some people getting a good night’s sleep seems harder than it should be. A health issue, stress,

unhealthy lifestyle habits, travel, depression and anxiety can all affect sleep quality. This health handbook covers all aspects of sleep, from what’s happening in our bodies as we sleep to adopting good habits and how to get the right amount of shut-eye that’s essential for a healthy mind and body. >

Sleep health handbook The amount of sleep you need depends on your age

The science of sleep

NONREM At this stage, when you’re just drifting off, your eyes move slowly and you can be easily woken. You may experience sudden jerky movements and a falling sensation. As you enter a deeper more restful sleep, your brain waves slow, your eye movements stop, your heart rate and breathing slow down, and your body relaxes more. This is considered the most restorative stage of sleep, when your body re-energises and recuperates so you feel well rested and energetic during the day.

stage of sleep (REM stands for rapid eye movement). Later on in the night we move into REM sleep, when we’re more likely to have vivid dreams. It is important to get the right mix of non-REM and REM sleep to maintain your natural sleep cycle so you wake rested and refreshed.

During some stages of sleep the brain is just as active as when we are fully awake.

Newborns (0-3 months): 14-17 hours

Toddlers (1-2 years): 11-14 hours

Preschoolers (3-5): 10-13 hours

Children (6-13): 9-11 hours

Teenagers (14-17): 8-10 hours

Younger adults (18-25): 7-9 hours

Adults (26-64): 7-9 hours

REM During this stage, brain activity increases and your breathing may become quicker. Your eyes jerk rapidly from side to side and you lose the muscle tone in your limbs. Your blood pressure rises slightly and your heart rate increases. During REM sleep, the parts of the brain used in learning and memory are active.

Infants (4-11 months): 12-15 hours

Older adults (65+): 7-8 hours

THE PERILS OF SLEEP DEPRIVATION Sleep deprivation aﬀects many of your body’s essential functions and hormone balances. The obvious eﬀects of short-term sleep deprivation are sleepiness, poor memory, lack of concentration and irritability. But there are also hidden consequences, with poor sleep linked to cardiovascular diseases such as heart disease, high blood pressure, stroke and metabolic syndrome disorders such as diabetes and obesity.

TEXT DEBBIE DUNCAN PHOTOGRAPHY BAUERSYNDICATION.COM.AU / GETTY IMAGES

You could be forgiven for thinking that there’s not much going on when you’re asleep but, in fact, your brain is very active. It moves through different stages during the night, in cycles lasting between 90 and 100 minutes. The first three hours of sleep – non-REM sleep – are the deepest

The natural pattern of waking and sleeping is regulated by your body clock – a cluster of cells in your brain. Your body clock also regulates your temperature, your hormones and other systems in your body that go through cycles of about 24 hours. These daily cycles are known as circadian rhythms. The cycle of sleep and being awake is one of the most obvious circadian rhythms in humans. The sleep-promoting hormone melatonin and your body temperature also work in cycles – at night, core body temperature is low and levels of melatonin are high. For the best chance of quality sleep these rhythms need to be aligned with each other and with external factors – the most important being light. Jetlag and shiftwork can both have a significant impact on your body clock. JETLAG When you are travelling through different time zones you disrupt your body clock. Adjusting usually takes about one day for every hour of time difference. If you are away for

Natural light keeps your body clock on a healthy sleep-wake cycle. So let in light in the morning and spend time outside during the day.

more than two or three days try to adjust to your new time zone as quickly as possible. The best way to do this is to spend time outdoors during the daytime in your new destination, eat when the locals eat and try to go to bed as close as possible to the local bedtime. While you are adapting, short naps

(no longer than 30 minutes) may help you feel more alert, but avoid naps within four hours of the local bedtime. TRY THIS: When you’ve reached your destination, taking short walks outside in the mornings can help your body get the light it needs to adjust to the new time zone.

SHIFTWORK If you work a night shift you’re struggling against your body’s natural rhythm. It is not always easy to switch to being active at night and resting during the day, but there are some things you can try: >Make time for enough sleep. > Try to go to bed and get up at the same time every day. > Remove all distractions, such as mobile phones, and have heavy carpet and curtains in the bedroom to absorb noise and to keep it dark. > A fan or ‘white noise’ app will help to drown out noise from outside. > Avoid common sleep disruptors like caﬀeine, alcohol or cigarettes before going to bed. > If you can, sleep just before going to work rather than earlier in the day. If that’s not possible consider taking a nap before work. > If you are allowed to take a break during your shift, take a 15-minute nap. Avoid napping for longer than this. Walk around for ﬁve minutes to wake up properly before resuming work.

MELATONIN The hormone melatonin helps your body get ready for sleep. Your body clock influences how much melatonin your brain makes, as does the amount of light you’re exposed to each day. Melatonin can also be taken in the form of a supplement. In Australia, a doctor’s prescription is needed to purchase these supplements. >

Sleep health handbook

phone. If there is a clock in the bedroom, it should be covered to avoid clockwatching before you drop oﬀ to sleep or if you wake in the middle of the night. There is a lot you can do to improve sleep. Although many of these tips may seem like common sense, if you have trouble sleeping you’ll be surprised how effective some of these simple strategies are. What to do in the evening. Try to stick to the same bedtime each night. Your body clock will help you feel sleepy at bedtime if there is a regular sleep routine. By ignoring your sleep signals and staying up you may miss the window of opportunity for sleep. Going to bed too early can also disturb your sleep. In the hour before going to bed, it is important to have a relaxing sleep routine. This may include a warm bath, reading quietly or enjoying a warm milk drink.

DO YOU TAKE SLEEP FOR GRANTED? Some people think sleeping is a waste of time, but it’s actually time well spent because this is when your brain does all the important things it needs to do, like forming memories.

What not to do in the evening. Caffeine should be avoided for at least four hours before going to bed – this includes coffee, tea, cola and chocolate. Nicotine is a stimulant so smoking also makes it difficult to go to sleep. Alcohol might help you get to sleep, but will lead to a restless sleep and can exacerbate problems like snoring and sleep apnoea. Avoid any stimulating activities in the hour before bed – these include exercise, computer games, television, and important discussions that will make it hard for you to quieten your mind. Don’t go to bed hungry. It is important to not be hungry at bedtime, but

Your mattress could be the cause of your sleep issues. If your mattress is more than seven years old it might be time for a new one.

having a stomach that’s too full can also make it difficult to sleep. Time your evening meal so that you finish eating at least two hours before bedtime. Some people find that having a light snack at bedtime improves their sleep. Sort out your bedroom. Your bed should be comfortable and it’s important that you’re warm, so make sure you have enough blankets and that your fingers and toes are warm. Remove all distractions like television, computer, radio and

What if I can’t quieten my mind? Some people cannot switch oﬀ their thoughts. If this is a problem, set aside a ‘worry time’ in the evening to go over anything that has happened during the day, and to come up with solutions and make plans. This will help put your mind at rest so you’re less likely to stew over any problems when you go to bed. Keep the hour before bed as your wind-down time. During the night try to keep thoughts as neutral as possible, focus on slow breathing and think of a favourite relaxing place. What if I still can’t nod off? Sleep is not something that you can force to happen. If you are not asleep within 20 to 30 minutes of going to bed and you begin to feel frustrated, you should get up. Sit quietly in a dimly lit room and read something light. Do not watch television, use a computer, eat, drink or do household chores. When you feel sleepy again go back to bed. This helps your mind link bed with sleep, and not with being agitated and unable to sleep.

What should I do during the day? Be sure to stay out of bed. Some people use the bedroom as a living room, where they study, watch television and make phone calls – all of which make it harder to sleep because the brain will no longer link the bed with sleep. Use your bedroom for sleeping and intimacy only. Exercise is good for sleep, but not just before bed – the best times are in the morning and before dinner.

SCREEN TIME BLUES

The light from electronic devices, when used by people before bed, can disrupt sleep, because it sends‘stay awake’ signals to the brain. New apps designed to transform the blue light into red light, cancelling out the negative effects, could be the answer. Try one of these free anti-blue-light apps: Twilight, Bluelight Filter for Eye Care, CF Lumen.

FRUSTRATED BY PAINTING YOUR Insomnia can last for a few days, for two to three weeks, or it may be chronic, lasting for three weeks or more. Chronic insomnia is more difficult to treat, and may not go away on its own. Insomnia is different for everyone: >You may have trouble getting to sleep initially. > Or even if you can fall asleep, you might not be able to stay asleep for as long as you would like. > You may wake up during the night and not be able to go back to sleep for a long time. Many people have two of the above problems, or even all three. If you suﬀer from insomnia, you’re likely to feel tired during the day.

> Some medicines and drugs, for example, asthma or blood pressure medication, caﬀeine, alcohol or smoking (nicotine is a stimulant). > Chronic pain and other illnesses that cause discomfort. > Stress at work or in your personal life. > Depression. > Loss of a loved one. > Anxiety and worrying, including worrying about not getting enough sleep. > Another sleep problem or disorder. > Sometimes the onset of insomnia can be linked to a particular event, like an illness or operation, and then it may become an ongoing issue.

AM I AT RISK? Older people in poor health and shiftworkers are most likely to suﬀer from insomnia – and women are twice as likely to suﬀer from it as men. It can have a very serious impact on quality of life, productivity and safety. Before you can treat insomnia, you need to identify its cause. These can include:

SIDE EFFECTS You might feel sleepy during the day and find it harder to focus and remember things. You may be more emotional and may even suffer from a depressed mood. Your risk of a traffic accident or other injury is higher due to a reduced ability to concentrate. Going without sleep for 24 >

Fungal Nail Infection? OVER AND OVER and over... and over?

Sleep health handbook

hours is as dangerous as driving with 0.08 blood alcohol content. HOW IS IT TREATED? This depends on what is causing the insomnia. >If poor sleep habits are the cause then these need to be improved. >If your sleep habits seem to be okay but you are still having problems, then you may need more specialist help. Cognitive behaviour therapy for insomnia has been shown to be more eﬀective overall than sleeping tablets. > Stress, depression and anxiety are best treated by specialists, but taking steps to improve your sleep can also help with these. > Sometimes sleep specialists will suggest a sleep study to be sure they understand what the cause is and also to check for sleep apnoea.

Identifying conditions or other issues that could be disturbing your sleep will help you solve the problem. Medicines Some over-the counter medicines, such as antihistamines and decongestants, may affect sleep. Certain prescription medicines will make it easier to get to sleep, but others will affect sleep quality, like some high blood pressure and heart disease treatments. Allergic rhinitis Sleep problems are common in people with allergic rhinitis, which occurs when allergens in the air are breathed in, irritating the nasal passages. Allergens may include dustmites, pollen, moulds, or pet dander. In people who are allergic to them, these particles cause nasal congestion, sneezing, watery eyes and runny nose. These symptoms can lead to poor sleep. Asthma People with asthma often suffer from night-time coughing, wheezing and breathlessness that disturb their sleep. Those who do should discuss their symptoms with their doctor in order to develop a treatment plan that addresses this problem.

Depression People with depression may suffer from a range of insomnia symptoms, including difficulty falling asleep, difficulty staying asleep, unrefreshing sleep, and daytime sleepiness. Speak to your GP if you think you may have depression. Pain Chronic or acute pain can lead to shorter sleep and/or poor sleep quality. Factors like noise, light, temperature and mattress comfort are more likely to affect people who suffer from pain. Restless legs syndrome Restless legs syndrome (RLS) causes uncomfortable feelings

in the legs commonly experienced from the evening through to the early hours of the morning. The only way to stop these feelings is to move your legs, which can impact on sleep. RLS can be caused by an iron deficiency so speak to your doctor about having your iron levels tested if you think you suffer from this syndrome. Teeth grinding It is quite common for people to grind their teeth while they sleep. Often sufferers are unaware they are doing it but it can affect sleep quality and damage teeth. Ask your dentist about a dental guard to protect your teeth.

NOW THERE’S These highly treatable sleep-related disorders can affec Snoring: A person who snores can disturb their partner’s sleep as well as their own. Many regular snorers also suffer from sleep apnoea. Sleep apnoea. This can cause you to stop breathing freely for a few seconds or longer, over and over while you sleep. It is caused by a narrow, floppy throat. Most people who have sleep apnoea also snore. Each time it happens, you wake briefly without even knowing, which disrupts sleep and causes excessive tiredness during the day. There are treatments that work. These include weight loss, cutting down on alcohol, using dental devices and continuous positive airway pressure (CPAP) therapy – a small quiet air pump that delivers a gentle pressure to a mask placed over your nose. Delayed Sleep Phase Syndrome. DSPS is a disorder where you can’t sleep until very late at night. This can be as late as 4am. In the morning, you will want to sleep in for

longer, perhaps until the early afternoon. If you have to wake up earlier than this you will feel groggy, but as the day goes on you will get more energy. On the weekend, many people with DSPS will sleep late into the afternoon. DSPS has been linked to body clock issues. A sleep specialist can help. Narcolepsy. About one in 2000 people suﬀers from narcolepsy – a disorder that involves poor control of sleepwake cycles. People with narcolepsy experience periods of extreme daytime sleepiness and uncontrollable bouts of sleep that can strike at any time. It can lead to disrupted sleep at night and may cause hallucinations when falling asleep or waking up. Drug therapies can work very well. Sleep talking, sleep walking and other automatic behaviours. There are many things that we normally only do when we’re awake, like walking and talking, but some

people do ings while asleep too. There are other complex behaviours that can happen while asleep such as binge eating and sexual behaviour. There are eﬀective treatments for these problems. Nightmares and night terrors. People who suﬀer from these may feel anxious about going to bed, which can lead to poor quality sleep. Although more common in children than adults, nightmares and terrors can be very disturbing for everyone involved. Poor sleep habits worsen the condition. Counselling can help and medication is available in severe cases. REM sleep behaviour disorder. During REM sleep the muscles in our limbs are usually relaxed but with this disorder the muscles are active. People who have this will act out their dreams. This can involve violent movements and lashing out. There is a threat of injury to the person who has it and their partner. See your doctor for treatment. > Always read the label. Use only as directed. If symptoms persist see your healthcare professional. CH00205

Sleep health handbook

Certain foods may help to improve quality of sleep, especially when you eat them instead of less healthy snacking options.

Almonds: Magnesium is a mineral with muscle-relaxing properties, and almonds contain enough magnesium to help you get a better night’s sleep. Bananas: Much like almonds, bananas provide a substantial amount of magnesium. They also contain tryptophan, which has been linked to better sleep quality. Cheese and crackers: Cheese and crackers contain tryptophan and carbohydrates, which can help you fall asleep sooner. Hummus: The primary ingredient in hummus is chickpeas, which are loaded with tryptophan, folate and

vitamin B6. Folate has proven especially beneﬁcial for older men and women who need help regulating their sleep patterns, while vitamin B6 helps regulate your body clock. Peanut butter: Peanut butter is loaded with tryptophan. Spread some on a carbohydrate-rich slice of toast or some crackers, before going to bed. Walnuts: Like cherries, walnuts contain melatonin, which can contribute to a longer, more restful night’s sleep. Walnuts also can help regulate stress, which is a leading cause of sleeping diﬃculty.

If getting to sleep or staying asleep is an ongoing problem, or you have problems with mood, restlessness in bed, severe snoring or waking unrefreshed, try some of the suggestions below and consult your doctor who can refer you to a sleep specialist or psychologist. A sleep specialist will ask you questions about your sleep patterns, your sleep habits and how they affect what you do during the day. For example, if you are falling asleep when sitting in a boring meeting, there is less likely to be a problem than if you are falling asleep during a meal. Cognitive behaviour therapy (CBT). A sleep psychologist will help you to look at how your behaviours, thoughts and feelings affect the way you sleep. Sleep study. The best way to diagnose many sleep disorders is with a sleep study, where you stay overnight in a specialised sleep clinic or have your sleep measured in your own home. Small metal electrodes, wires and other monitors are placed on your head, chest, limbs and fingers to measure your

breathing and the oxygen levels in your blood, your heart rate, leg movements, sleeping position and snoring. Online programs. SlumberPro – a self-help program for the treatment of insomnia. The program costs $39 but you can try before you buy. Find it at sleeptherapy.com.au. Sleep apps. There are several apps and electronic devices that you can try. For example: >White Noise, $2.99. Features ambient sounds of the environment to help you relax during the day and sleep at night. >White Noise Box, free. Various samples of ‘noise’ to help you sleep. Natural aid. Tart cherry juice is a source of melatonin and the amino acid tryptophan, which has been linked to better sleep. You can ﬁnd it at chemists.

If you have insomnia, going to bed at a later time may be the single best thing you can do to help reduce your wake time during the night.

USEFUL CONTACTS Sleep Health Foundation sleephealthfoundation.org.au ❘ Sleep Disorders Australia sleepoz.org.au ❘ NPS MedicineWise nps.org.au ❘ Restless Legs Syndrome Australia rls.org.au ❘ Australian Psychological Society psychology.org.au ❘ Quitline 13 78 48; quitnow.gov.au ACKNOWLEDGEMENTS Many thanks to the Sleep Health Foundation Australia for providing comprehensive information about sleep health and for reviewing this health handbook. GENERAL NOTE This is intended as a general introduction to the topic and in no way should be seen as substitute for your own doctor’s or health professional’s advice. All care is taken to ensure that the information contained here is free from error and/or omissions, however, no responsibility can be accepted by the publisher, author, editor or any person involved in the preparation of the material for loss occasioned to any person acting or refraining from action as a result of the published information. Before commencing any health treatment, you should always consult your doctor. #

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BEHIND

THIS MONTH

We loved all the photos from Kylie Gillies’ cover shoot but we can only choose one!

[natalieshaw_xo]] All signs point to less work and more @goodhealthmag fun

Our beauty assistant Jen Aitken was treated to this colourful breakfast at an A’kin haircare launch. [elleofayear] Early morning flights @goodhealthmag We had lots of fun trying out the latest beauty products, like these Colour Theory samples from Amcal.

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[healthy_cass_] My Sunday afternoon was well spent with @goodhealthmag and a swim in the ocean

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PHOTOGRAPHY BAUERSYNDICATION.COM.AU

trainers love Exercise equipment the ﬁtness experts love, and how to use it to transform your workout. By Pip Harry

I can’t live without…

You can use the medicine ball as a total body workout. As well as being a good alternative to weights, it can be used for core stability exercises. For example, you can do simple body twists holding it out in front of you. Ideal for core conditioning and strength work, it’s also great for explosive training such as throwing and catching which can’t necessarily be done with other weight tools.

Try rolling push-ups using the medicine ball. Start in the plank position with the ball under one hand and lower your chest as you perform a push-up. When at start position, roll the ball to the other hand. It creates an element of instability to get your core strength working harder.

I can’t live without…

Kettlebells are excellent core builders and eﬀective for kilojoule burning and fat loss as they oﬀer a high-intensity resistance and cardio workout. They can be used for standard strength training, such as overhead presses, or ballistic movements such as the swing (swinging the bell between your legs with straight arms). The shape is also comfortable to use – smooth, round and easy to handle. They are available in a range of sizes, from 2kg up to a 60kg bell, which makes it accessible for all.

More advanced movements with kettlebells can be dangerous if not executed properly so make sure you take lessons with a certiﬁed kettlebell instructor.

PHOTOGRAPHY GETTY IMAGES / BAUERSYNDICATION.COM.AU

Fitness tools

I can’t live without…

The foam roller is an inexpensive solid foam cylinder, which you can use to perform a self-massage (known as myofascial release). Most exercises can be performed with minimal time and space and the roller can be used pre-workout to loosen tight muscles and increase the range of motion in joints. Post-exercise it’s great for recovery, increasing blood flow and easing stiffness. Lie on your back with the foam roller xtending down the length of your spine and supporting your head. Have your arms wide in a T-position and simply relax and breathe. You’ll feel the chest muscles elongating and the pelvis elaxing as the body starts to open up.

I can’t live without…

Torsion bars are a weighted bar (shaped like a long baton) that originated in the military to simulate carrying a rifle in field exercises. They’re available in a range of weights – 4kg to 20kg – and can be lifted, pushed, pressed, curled and carried in any way imaginable. Although shorter than standard gym barbells, they are thicker, which increases grip strength. They’re great for building upper-body strength and endurance but squats and walking lunges can also be done with the torsion bars for toned, powerful legs.

Use the torsion bars in single-handed movements like the single arm snatch (lifting the bar with one arm from the floor over your head). Choose a lighter bar for these moves as the thickness decreases with the weight and is easier to handle

I can’t live without…

There are so many ways to work your core, legs and arms using just your body weight. I love the core workouts especially, which include exercises such as planks, mountain climbers (alternating legs up and down from the plank position as if you’re ‘climbing’) and pikes (pulling your hips and bottom up from the plank position with feet in the TRX). It helps to develop strength, balance, ﬂexibility and core stability and you can easily adjust it to make it easier or more diﬃcult.

I can’t live without…

Bands can be used for building muscle tone, stretching or recovering from injuries. You can take them anywhere – they’re lightweight, inexpensive and don’t require any maintenance. The bands come in a variety of resistances, including light, medium and heavy, so you can choose your level of intensity. With a greater range of motion they provide a more varied strength-training alternative to weights or machines and you can still do exercises like bicep curls, overhead presses and lunges.

Always check your band for tears and holes before you begin your workout; a band that snaps during exercise may leave a nasty bruise. #

To work both sides of the body evenly and eﬀectively, make sure your straps are the same length and that the TRX is at its centre point at the anchor.

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Keeping your digestive system in order is key to a happy, healthy you, so help your gut stay in tiptop condition with our easy yoga moves 104

ou may have heard of hatha, ashtanga or vinyasa yoga, but how about yoga specifically for your gut? When indigestion, acid reflux or constipation strike, most of us reach for an antacid, but there’s a more natural way to relieve the discomfort of gut upsets. “The digestive system runs all the way from your mouth to your bowel, and the stresses of everyday life, from sitting too long or eating too fast, can knock it off kilter. Yoga can help you align your system, kick-starting your natural digestive rhythm,” says yoga instructor Elena Voyce. Her simple exercises are designed to help eliminate common digestive problems. Yoga can also help calm our mind, which benefits digestion – just think of how your stomach reacts if you’re nervous or anxious. Here, Voyce takes us through her moves step by step.

Before you start the exercises make sure you’re sitting correctly. Place a yoga block or rolled up blanket under your bottom and sit with a straight back with your legs crossed in front of you.

This exercise might seem unusual, but there’s method in the madness. Your tongue is the gateway to your entire digestive system and can have a huge impact if it becomes tense, causing tightness in your oesophagus and stomach. Pulling and manipulating it not only relaxes it but also stretches your oesophagus and promotes the production of saliva, which contains digestive enzymes to help break down food. ™ Take a piece of clean cloth or tissue and use it to help you hold onto your tongue. ™Once you have a ﬁrm grip, move it in four directions: up to the right, down to the right, up to the left and down to the left. Repeat this three or four times, holding your tongue in each position for 3-4 seconds. By the end of the exercise you should feel a release in the back of your mouth and throat.

A massage of the digestive system can help reduce stomach acidity and relieve bloating and abdominal cramps. ™ This technique is based on a principle of seven circles. Sit with your legs crossed in front of you as shown. Place the palm of your right hand on your abdomen just under your right breast and rest your left hand on top to apply pressure. Starting from that point, move your hands clockwise in a wide circle from right to left around your abdomen three times while maintaining the pressure. This will massage your large intestine. ™ Make the circle smaller. Now your palms will be resting over your small intestine. Repeat the same circular motion three times. Lastly, repeat one ﬁnal circular motion all the way round the large intestine again >

105

Compressing and expanding your digestive organs stimulates movement, helping your stools to move along the large intestine, which alleviates constipation. This exercise also helps to energise your kidneys, which remove waste products from your body. ™ Lie face down on a yoga mat and position a yoga block under your abdomen as shown in the pictures. ™ Relax your feet and stretch your legs away from the centre of your body to lengthen through your hips. Fold your arms

106

and relax your face and forehead onto them. As you start to breath more deeply, you will find that your body rises and expands around the yoga block. Do this for between five and 10 breaths. ™ Next, very slowly bend your elbows and raise the upper part of your body slightly so you can slide your body back towards the bottom part of the mat. The block should now be resting under the bottom of your ribcage. Swap th position of your folded arms and relax your hea once more for another five deep breaths. ™ To come out of the pose, keep your head down,

place your hands flat on the floor in line with your rib cage and spread your fingers. Take a deep breath and roll your shoulders back,

allowing the shoulder blades to slowly meet. Push yourself up onto all fours while inhaling, before standing up straight.

STORY TOP SANTE PHOTOGRAPHY ANTONIO TERRON/TRUNKARCHIVE.COM/SNAPPER MEDIA

There’s an area on the palm of your hand, just below your thumb, which is a digestive pressure point. It’s believed that applying pressure here is like massaging your whole digestive system as it opens your stomach meridian – an energy pathway running from your ear to your toes. ™ Continue to sit with legs crossed in front. Bring your dominant arm (the one you use most for daily activities) out in front of you with your thumb facing up towards the sky and your palm to the side. ™ With your other hand, apply pressure around the area below your thumb for five seconds. It will probably feel tender and painful as most people hold tension here. Repeat 3-5 times on each hand to reap the most benefits.

This exercise involves crunching and stretching to massage your digestive organs as well as stretching your sacroiliac joints at the base of your spine, which can ease lower back pain. ™ Lie on your back with your legs straight and arms by your side. Starting with

your more dominant leg, pull it towards your chest. ™ Push your leg out and up on the diagonal, keeping it as straight as possible and bringing your body up oﬀ the mat. Allow your arms to follow, and engage your core. ™ Slowly lower your leg and body back down onto the mat and resume your lying down position before repeating with your other leg. Do ﬁve on each side.

EXPERT TIP: Remember to keep your core muscles engaged when doing the above exercise, to help reduce strain on the neck and lower back.

The downward dog is a classic yoga pose that helps to stretch your back and stomach muscles and relieves constipation and indigestion. However, it isn’t suitable if you’re suffering from reflux, stomach acidity or heartburn. This modification allows you to reap all the benefits of the pose without any discomfort in your stomach. ™ Keeping your arms and legs straight, bend forward from your hips to lower your arms onto the back of a chair, with thumbs pointing towards the sky. Keep your back straight so you create a right angle. ™ Look down and lower your head between your arms as you exhale before gradually lifting your head and looking ahead as you inhale. Slowly repeat the head nod movement five times and feel the stretch along your back and sides.

This final exercise is perfect for ending your session as it provides an all-over stretch of your stomach muscles and internal organs. ™ Sit down on a chair. To achieve a good posture, place yoga blocks under your bottom and feet, and place a firm cushion behind you. Position your feet flat on your block with your arms by your sides or resting in front of you on your lap. ™ Inhale deeply and slowly roll your head back so you’re looking at the ceiling, before rolling it forwards and exhaling back to a forward position. Do this five times. #

107

Create an ethereal glow with these bestselling highlighters

The best way to instantly revive dull winter skin is to add an illuminator to your beauty regimen. These magical light diffusers create a sheer glow, leaving you with a brighter, more youthful complexion. Available in liquid, cream or powder formulas, they promise enhanced radiance. Here are our top 10 picks.

Guerlain Météorites Pearls, $84, brighten a dull complexion. With the sweep of a brush, the translucent pearls impart light all over your face and décolletage and work to improve uneven skintone.

Laura Mercier Matte Radiance Baked Powder, $45, is the illuminator of choice for anyone who dislikes products with too much sparkle. It creates a healthy glow rather than shimmer, and stays put all day.

Luma by Jess Hart Illuminating Highlighter, $24.95, is perfect for those who want to add a hint of colour to the cheekbones. The creamy balm glides on effortlessly, creating a subtle radiance.

TEXT JENNIFER AITKEN # PHOTOGRAPHY CHRIS JANSEN

Nude by Nature Soft Focus Illuminator, $22.95, brings liquid light to tired skin. It is best used after your make-up primer and before your foundation for a smooth, dewy base.

Bobbi Brown Highlighting Powder in Pink Glow, $80. Sweep this superfine silky powder across the high points of your cheeks for instant definition. Becca Shimmering Skin Perfector, $66, adds lustre and luminosity to the skin when mixed with your favourite foundation or moisturiser.

Benefit Watt’s Up!, $53, cream highlighter is a favourite with make-up artists. Use the delicate champagne hue to softly highlight your best features, from your brow bone and cheekbones to the bridge of your nose.

M.A.C Mineralize SkinFinish in Gold Deposit, $47, complements darker skin tones. And thanks to its velvety texture, it’s a breeze to apply.

RMS Living Luminizer, $58, is a new cult favourite that will enhance every skin type. Dab a little of the iridescent cream onto the inner corner of your eyes to make them pop.

L’Oréal Paris Lumi Magique Touch of Light Highlighter, $27.95, will conceal and illuminate those dark circles under the eyes with the click of a pen. Simply apply the highlighter under the eye and blend for a flattering finish. #

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TEXT AIMÉE LEABON PHOTOGRAPHY ARTHUR BELEBEAU/TRUNKARCHIVE.COM/SNAPPER MEDIA / CHRIS JANSEN

Sensitivity, dehydration, flakiness, flare-ups – if these complexion concerns affect you in winter, be assured you’re not alone and there are solutions. “During the colder months, humidity decreases and this dries out skin,” explains dermatologist Dr Li-Chuen Wong. “Often, skin will feel taut and uncomfortable and look more lined.” Despite this, it is possible to reveal a radiant, smooth complexion all season. Here are the five expert-approved products you should be using this winter. >

Cleansing and removing make-up is paramount for pristine skin, says Wong. Switch drying, frothy formulas for micellar waters. While they’re not exactly new – they were ﬁrst introduced in France more than a century ago – they hold a plethora of complexionenhancing beneﬁts. The formula is infused with tiny oil molecules called micelles, which dissolve dirt, make-up and other impurities. “These are a great choice as they’re non-irritating – even to very sensitive skin types – and it’s so quick and easy to remove make-up,” enthuses Wong. There’s no rinsing required – just add to a cotton pad, swipe across your face, neck and décolleté and you’re done. L’Oréal Paris Skin Perfection 3 in 1 Micellar Cleansing Water, $12.95, Avène Micellar Lotion, $30.95, or Bioderma Sensibio H2O Micelle Solution, $42.99.

You may love the texture, but your lightweight lotion won’t cut it against brisk winds and chilly temperatures. Also, thinner formulas tend to be irritating as they’re more preserved than richer options. “Look for humectant moisturisers as they draw moisture within the atmosphere to the skin’s surface,” advises Wong, who also suggests layering a fragrance-free formula to minimise ﬂare-ups. Opt for a cream containing hydrating hyaluronic acid and antioxidants to defend against free radicals. Need an extra hydration hit? Try mixing your moisturiser with a face oil – these absorb rapidly to soften skin and leave an instant glow minus the greasy residue. Trilogy Age-Proof Replenishing Night Cream, $53.95, or Mario Badescu Hyaluronic Day Cream, $29.

A clay-based mask is ideal for absorbing excess sebum, but in winter Wong recommends swapping it for a hydrating sheet mask. Originating from Korea and Japan, these serum-infused cloth masks have become popular for their thirst-quenching abilities. One of their main benefits is their ability to bathe skin in anti-ageing actives for prolonged periods of time, allowing for more effective ingredient absorption. Opt for a mask containing hyaluronic acid to plump up a parched complexion and use two to three times a week for a moisture surge. Dr. Jart Vital Hydra Solution Deep Hydration Sheet Mask, $36 for five sheets, or Verso Skincare Intense Facial Mask, $120 for four sheets.

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Your skin’s cell turnover declines with age, making regular exfoliation mandatory. “During winter, a gentle exfoliation once or twice a week is a good idea to get rid of dry, dead skin cells,” says Wong. If you like the squeaky-clean feeling of a scrub, trade your granular formula for a powder exfoliator. “They’re more gentle than regular scrubs and, therefore, a better option for winter,” says Wong. They also contain ingredients to keep the skin barrier strong, shielding it from dryness and sensitivity. To use, mix half a teaspoon with water, or a micellar water for an extra boost, and buff into your complexion, paying particular attention to dry areas such as your nose. Add water to lather, and rinse off. If you don’t like the texture of a scrub on your face, try a liquid exfoliator – they’re just as effective at shifting dead skin cells.

Don’t let those dark, overcast days fool you – there’s still considerable UVA exposure in winter, according to Wong. “Continuing to use a sunscreen is essential to prevent skin ageing and the development of skin cancers,” she says. Eighty per cent of premature ageing is linked to UV damage, so slather on a broad-spectrum SPF50+ formula after your serum and moisturiser but before your foundation, and tailor your choice to your skin type. “If you’re prone to acne, make sure your sunscreen is oil-free and in milk, alcohol spray or gel form, rather than thick occlusive creams,” advises Wong. Or skip this step by applying a moisturiser that contains a broad-spectrum sunscreen with a SPF of no less than 30. La Roche-Posay Anthelios XL 50+ Ultra-light, $30, or Peter Thomas Roth Max 50 UV Milk Ultra-Lite Sunscreen SPF50, $86. #

Sephora Collection Metamorphosis Exfoliating Powder, $20, Dermalogica Daily Microfoliant, $73, or Aveda Botanical Kinetics Exfoliant, $54.95.

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These trustworthy mascaras promise some serious ﬂutter power 2

t’s the most defining step in your make-up routine – it lifts, brightens and beautifies your eyes instantly. But when it comes to mascara, there is no one-size-fits-all. From lengthening, tinting and volumising, there are a range of products boasting different effects. But which ones really do what they promise? To help you find the right one for you, we’ve d five of the best market.

1. Essence All Eyes On Me Multi-Effect Mascara, $3.95 “I love the price! The product itself is great, not clumpy at all.”– Hannah

2. Maybelline Lash Sensational Mascara, $21.95 “This product makes my lashes so long with just one coat.” – Holly

3. Bobbi Brown No Smudge Mascara, $44 “I have a small tube of this and it really doesn’t smudge!” – Grace

4. Lancôme Hypnôse Drama Instant Full Body Volume Mascara, $52 “This mascara gives massive volume and gorgeous length without clumping.”– Ziggy

5. Physicians Formula Organic Wear Mascara, $24.95 “My lashes have grown since using this mascara. It doesn’t irritate my eyes and washes oﬀ easily.”– Lauren

TEXT JENNIFER AITKEN PHOTOGRAPHY CHRIS JANSEN

TRIED AND TESTED

Join me For as little as a $1 a day you can join me in saving premature babies. I count myself lucky to even be here today - I was a premature baby. Every day at The Royal Hospital for Women a newborn babyâ&#x20AC;&#x2122;s life is saved. Join me and donate:

go to www.royalforwomenfoundation.org.au Miranda Kerr, Ambassador The Royal Hospital for Women Foundation

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Paying attention to what youâ&#x20AC;&#x2122;re doing right here right now can have remarkable beneďŹ ts, as Zoe McDonald discovers

ant to know a simple, free and speedy way to help you lose weight, beat anxiety and depression and feel more connected to your partner? Teaching yourself mindfulness can help you achieve this and more. Studies show that it can have a powerful impact on parenting, workplace productivity and wellbeing. We asked the experts how you can tap into it in every area of your life and reap the rewards.

Taking a mindful approach to your workouts can pay serious dividends, says Mireille Ryan from Health Guru Boot Camp on the Gold Coast. “That’s because when you approach ﬁtness and wellbeing mindfully, your motivation comes with a healthy intention. If you’re adopting a reactive approach to ﬁtness,

motivated by a self-critical imperative: ‘I’ve pigged out, so I need to sweat’, it’s more likely to backﬁre at a subconscious level. Your motivation is punishing rather than nurturing.” To redress the balance, she suggests focusing on your breath as you work out, visualising it ﬁlling your body with the oxygen it needs to work. “Breathing is something we do the whole time without thinking about it. But focusing on the breath is a great way to manage negative thoughts – you can simply breathe them away and bring your focus back to your breath and your muscles as you work out.” >

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If you’ve been struggling to shed the same stubborn few kilos for as long as you can remember, perhaps it’s worth rethinking your approach to eating. Hypnosis, which has been found to have impressive weight-loss benefits, works by retraining you to eat more mindfully and retuning your awareness of when you’re full. Nutritionist Kathleen Alleaume, author of What’s Eating You?, says, “Mindfulness applied to eating is simply listening to your body and picking up your natural hunger and satiety signals. It’s the opposite of a diet with arbitrary portion sizes, food restrictions and ‘rules’. Instead, it’s about giving every meal and snack your full attention. And a growing body of evidence shows that mindful eating improves digestion and helps to regulate appetite.” A recent study found that obese women

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who underwent a mindfulness-based weight-loss intervention reported significant reductions in weight and food addiction symptoms. Make a conscious decision to savour your food, serve smaller portions, and eat slowly and deliberately.

Becoming more mindful will benefit your parenting. It is also a simple life tool to teach your children how to enjoy the present moment. In his book 100 Ways To Happy Children, Dr Timothy Sharp from The Happiness Institute says, “Being a mindful parent will help you reduce and manage the stressful moments and more fully enjoy the positive moments.” “To help your children become more mindful start off with simple things they understand: encourage them to focus on the taste of food as they eat, and turn off the television during meals,” he says. “Persuade them to spend a minute listening to their breathing, quietly with their eyes closed.” This can be a great way to start a family meal. “And when they walk to school, encourage your child to tune into the sounds and sights around them,” he adds. Organisations such as Goldie Hawn’s The Hawn Foundation are making great strides in introducing mindfulness programs into schools from California to Queensland. Research shows that her MindUP program has been shown to make children feel more positive, empathetic and less stressed.

PHOTOGRAPHY BRITA SOENNICHSEN/TRUNKARCHIVE.COM/SNAPPER MEDIA / BAUERSYNDICATION.COM.AU / GETTY IMAGES / CORBIS

FOR WEIGHT LOSS

IN YOUR RELATIONSHIP “Whether it’s your partner or your best friend, the single most mindful and loving thing you can do for another person is to give them your undivided attention,” says UK-based life coach Pete Cohen. “We are all so habitually distracted now that the ultimate luxury has become focus. It’s striking for many people that when they ﬁrst commit to do this, it feels really diﬃcult.” Cohen suggests a number of house rules. At home, keep a basket for devices in the kitchen. Switch phones to silent and keep them away from the table during mealtimes and important conversations.

Work-based mindfulness programs have been proven to lead to increased concentration, better memory recall and improved focus, so it’s no wonder some major companies are using ‘wellness’ retreats and meditation pods. Famous advocates of the power of meditation include everyone from the late Steve Jobs to Madonna. Try tuning

into an app like Headspace or Calm on your commute (not if you’re driving, though!). Or find a quiet five minutes in the middle of the day to still your mind with a guided mindfulness meditation. In addition to boosting concentration and focus, it also frees up creative thinking and makes you more empathetic, so your relationships with colleagues will benefit too.

Tantric sex is another term for mindful sex. Tantric techniques are all about focusing your attention on breath, sensation and connection. What’s more, mindfulness itself has been found to have impressive results in the treatment of sexual dysfunction. Lori Brotto, a professor of gynaecology at the University of British Columbia in Canada, has demonstrated in studies that mindfulness increased desire and led to greater sexual enjoyment in women. Diane Riley, from the Australian School of Tantra, says that “mindful love-making means that each touch becomes enriched. It’s as if you are seeing, touching, feeling and tasting for the first time.” To get started, she says: “Look one another in the eye. Begin by telling each another what you love most about them. Then tell them, maintaining eye contact, whatever it is that they do in bed that turns you on the most. Then say, ‘Id love for you to do x,’ and share something you’d like to try together. It’s a great way to reopen sexual communication.” #

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If you’re considering trying a natural tooth-whitening remedy, it pays to do some research. Some methods are more effective than others, so we’ve done the work for you and found out what to try and what to think twice about.

What the experts say: Naturopath and nutritionist Anna Mitsios says swishing coconut oil in the mouth is a good plaque and bacteria remover. “The oil emulsiﬁes and helps remove oil-soluble toxins. The lauric acid in coconut oil also has strong antimicrobial properties.” There’s another bonus too. Coconut oil pulling helps ﬁght gingivitis and halitosis. “Many of my patients have reported whiter teeth with oil pulling,” says Sydney holistic dentist Dr Prue King, who recommends sesame or coconut oil. “I’ve seen improvements in gum health with this method. It’s a very good practice.”

PHOTOGRAPHY PABLO MARTIN

Oil pulling, also known as ‘kavala’, is an ancient Ayurvedic dental technique that involves swishing a tablespoon of oil around in your mouth ﬁrst thing in the morning for 20 minutes. This action works to draw out toxins in your mouth, primarily to improve oral health but also overall health.

The idea is to mash up a ripe strawberry, dip your toothbrush in it and brush carefully over teeth. Rinse with warm water plus a pinch of bicarbonate of soda to reduce acidity in the mouth. Do it daily for two weeks and your teeth will be a little whiter. According to research, teeth look brighter after using strawberries due to the removal of accumulated plaque rather than a whitening eﬀect. What the experts say: “Eating strawberries is good for

This multipurpose vinegar can help kill bacteria and has natural alpha-hydroxy acids to help lift stains. Some remedies suggest mixing it with water and rinsing with it, or rubbing it directly onto teeth before rinsing. What the experts say: While Pikoulas says apple cider vinegar is an eﬀective natural

your teeth as they are a source of vitamin C,” says dentist Ellie Pikoulas. But she warns against using strawberries as toothpaste. “Strawberries are very acidic and the small seeds in the fruit make them too abrasive to use as a toothpaste.” While they might initially help remove superﬁcial stains on teeth, Mitsios says, “The citric acid in strawberries may even actually reduce the surface hardness of the tooth and erode the enamel if they are used frequently.”

antiseptic, she discourages rubbing it directly onto teeth. “It has a pH of 3.05, which is very acidic for your teeth,” she says. Dr King also doesn’t recommend it due to the likelihood of eroding enamel oﬀ the teeth. “Once lost, enamel cannot regrow and long term can expose the dentine layer under the enamel, making teeth look more yellow.”

Can a simple mixture of equal parts baking soda and water whiten teeth? Yes, it appears so. Baking soda, also known as sodium bicarbonate, can help remove surface stains from teeth and make them appear whiter. To try it, form a paste with half a teaspoon each of water and bicarbonate of soda. Dip in your toothbrush and brush around for 1-2 minutes. What the experts say: Bicarbonate of soda is a mild abrasive agent, says Mitsios. “It removes superﬁcial stains – but it is not a lasting tooth-whitening solution.” Dr King says it’s a good alternative to toothpaste. “It’s alkaline, so will help reduce tooth decay, enamel erosion and staining without being too abrasive.” She recommends trying Eco-Dent Toothpowder. “This tooth-whitening powder has bicarbonate of soda, along with calcium phosphate, and essential oils like peppermint and hydrogen peroxide.”

High levels of potassium, magnesium and manganese in bananas can help remove stains from teeth. Peel a ripe banana and rub your teeth with the insides of the peel for about two minutes. Do it for two weeks for whiter, brighter teeth. What the experts say: “The magnesium and potassium in bananas help to remove stains,” says Mitsios. But it only works on superﬁcial stains – it does not penetrate beyond the outer surface of tooth enamel, she adds. “The minerals are helpful and it’s not too acidic as long as you don’t leave the banana on the teeth for a long period,” says Dr King. She suggests waiting around 30 minutes after using the banana peel then cleaning teeth thoroughly. #

from a distance You can experience healing and transformation from the comfort of your own home, with remote energetic therapies. By Bonnie Bayley REIKI Usually reiki involves the practitioner placing their hands on you and channelling ‘universal life energy’ to promote wellbeing. A remote session channels this same energy from a distance, without you needing to be in the same room. What to expect: “We arrange a time where you can relax for an hour while I do the healing – you may feel a sensation of waves, pulsing or movement, although it doesn’t matter if you don’t,” says reiki healer Jasmine Matthews from Simply Replenished. “I connect with you energetically and channel white light through your chakras (energy centres), which moves stagnant energy and releases

blockages.” Matthews also records any intuitive guidance she receives about how the person can release blockages and improve their life, and emails this through afterwards. ≥Try it: Go to simplyreplenished.com or www.reikiaustralia.com.au.

KINESIOLOGY

Kinesiology taps into the subconscious mind to discover the cause of any issues, from self-sabotage to low self-esteem. This is done with muscle testing, a biofeedback technique which tests the client’s outstretched arm for a weak or strong muscle response. “If I go down a list of emotions, the muscle will indicate when I hit the emotion we need to work with,” explains Kacey Griggs from True Balance Within Kinesiology.

What to expect: During a phone or Skype session, a practitioner does ‘surrogate testing,’ where they test themselves in place of the client. “It’s like my energy steps out and I bring yours in, then I do the muscle testing through me,” says Griggs. Once a limiting belief is identified, you’ll be asked to say it aloud. “That tells the subconscious to clear it, and we may also add in positive affirmations,” says Griggs. ≥Try it: Visit tbwk.com.au or kinesiology.org.au.

THETA HEALING Theta healing identifies the subconscious beliefs underlying issues in your life, be it problems with relationships, career, finances or health. These limiting beliefs are then ‘reprogrammed’, to create a different reality.

PHOTOGRAPHY BAUERSYNDICATION.COM.AU

nlike a regular in-clinic healing session, remote energetic healing is done from a distance – in some cases via a phone or Skype call. Other practitioners conduct the session on their own without any communication with you. It sounds strange, but it makes more sense when you consider that our subtle energy bodies aren’t limited by time or space and are connected to everyone around us as part of a ‘collective consciousness’, allowing a healer to connect to you wherever you are. Not only is remote healing convenient, it means if you find a practitioner you like who is interstate or overseas, distance isn’t a barrier. Here are five healing modalities that can be done remotely.

MEDICAL INTUITION

Medical intuitives use their psychic abilities to pick up information about the body and any emotional blocks underlying health issues. “I don’t diagnose illness, but I can relay what I’ve picked up and suggest people investigate it,” says medical intuitive Julie Lewin.

What to expect: Theta healing can be done remotely over the phone or Skype. The practitioner uses a meditative process to put themselves into a theta brainwave, the state used to change the subconscious mind. “The client energetically goes into the same state automatically,” says Mark Anthony, theta healing practitioner. You’ll be asked a series of questions to uncover what’s at the root of your issues. “We then work on changing the unconscious beliefs and ‘downloading’ alternative beliefs and teaching the feelings around them,” he explains. ≥Try it: Go to thetahealing. net.au.

PRANIC HEALING

In our daily life, we get energetically depleted or energised by our thoughts, feelings and environment, explains pranic healer Karen Marsden. “Pranic healers remove congested energy from the aura (energy field), chakras and meridians (energy pathways) and replace it with fresh prana.” What to expect: Similar to reiki, a pranic healing session is done from afar, without you needing to interact with the healer. “When you book in, I’ll ask what your issues are, then I’ll do the healing in the next 24 hours,” explains Marsden. “I scan your aura and chakras for depletion, congestion or over-energising, I energetically sweep out the affected areas, then I put in clean, fresh energy or prana. This process helps the body heal itself and encourages transformation into our better selves.” ≥Try it: Visit karenmarsden.com.au or naturaltherapypages.com.au.

What to expect: Before a phone or Skype session, a medical intuitive will tune in to your energy body and scan it for imbalances. “I feel in my body what’s going on in yours, for instance, if my throat feels constricted, that’s my signal for a thyroid problem,” says Lewin. “I then tell you what I’ve picked up, suggesting, for instance, if you should get tests and sharing my personal knowledge.” A session also involves energetic healing through guided visualisations and psychic ‘surgery’. ≥Try it: Go to julielewin.com or naturaltherapypages. com.au. #

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Scotland’s majestic Kilchurn Castle

Planning a trip to the UK? These little-known treasures need to be on your hit list, says Michael Gebicki

Plonked down among oak trees close to Moreton-in-Marsh in the true-Brit northern Cotswolds countryside, Sezincote is madly fabulous, inspired by the Mughal architecture that the British were discovering in India, fast becoming vogue when the house was built early in the 1800s. A bulbous onion dome caps the roof, a pair of sculpted elephants salute trunks at the far end of the Repton garden and in a side wing, the orangery might have been imported straight from Persia. Sezincote is open in summer, the gardens all year except December. sezincote.co.uk

In Herefordshire’s Monnow Valley near the Welsh border, Kentchurch Court is the shabby-chic garden at its best, a rambling, blooming wonder that has evolved over the 10 centuries that the Lucas-Scudamore family has been in residence. Geraniums, digitalis, catmints and coneﬂowers erupt riotously across the grassy paths in the walled garden, there’s a rhododendron wood, an orchard with a collapsing shepherd’s hut, and peacocks to provide background music. As it wanders away from the house the garden dissolves into a deer park, bordered by wildﬂower meadows and a crescent of woodland. kentchurchcourt.co.uk

PHOTOGRAPHY ALAMY

s this a mistake? Can there possibly be any secrets left in the crowded British Isles, one of the most visited, trampled and examined regions on the planet? Happily, yes. While everyone knows the headline attractions that draw the crowds, there is also a long list of lesser-known glories that add something special to the journey, whatever your passion happens to be.

For sheer, haunting beauty nobody else does castles like the Scots, and Kilchurn Castle is a screensaver item. Set at the pointy end of a peninsula against a backdrop of shorn hills in western Scotland, casting a mirror image across the waters of Loch Awe, the 15th century castle was once a stronghold of the Campbells. Today it’s a ruin, but you’ll never see a more poetic one. Glasgow is 90 minutes away on a dazzling drive through Loch Lomond and The Trossachs National Park, which probably explains why so few visitors make it to Kilchurn Castle. historic-scotland.gov.uk

The stunning grounds of Stowe Estate

The rustic charm of The Pig near Bath

Scottish coastline

In the folds of Somerset’s Mendip Hills, The Pig near Bath reworks the country house hotel, a species unique to Britain, with passion and ﬂair. The décor is minimalist, rustic and over-the-top romantic at the same time. Persian carpets sit over bleached ﬂoorboards, the bare timber walls in some bedrooms are almost as rough as railway sleepers, while the lounge is plushly furnished with red velvet couches and candelabras. The food comes from the forager’s garden, attuned to the seasons and imaginative within the boundaries of the 40km locavore menu. thepighotel.com

Wrapping a lasso around the northern Scottish coastline, the North Coast 500 is Europe’s newest long-distance self-drive route, designed to showcase the treasures of a less-visited Scotland. It’s a heart stopper. In 800km of sparkling, sea-hewn beauty the drive stitches together stirring scenery, castles, walks, Neolithic monuments, glacier-carved valleys, beaches and gin makers, and craft gin is the next big thing in Scotland. Plan to spend four days – this is not a journey for sprinters. northcoast500.com

Thousands of Londoners and visitors pass by Apsley House on the city’s Hyde Park Corner every day, yet this Robert Adam-designed house, residence of the Duke of Wellington, vanquisher of Napoleon at Waterloo, gets relatively few visitors. It’s a fitting monument to the man and his times, packed with memorabilia including a giant neoclassical statue of Napoleon. The crown jewel is the upper level Waterloo Gallery with its 25m dining table, where the Duke would host guests invited to his famous Waterloo Banquet on the anniversary of the battle each year. www.english-heritage. org.uk

On the outskirts of Shrewsbury, north of London, the Stowe Estate was created by the Dukes of Buckingham and the half-day ramble around its grounds constructed by the National Trust hints at the fascinations that once animated the rich and titled. An extended circuit of the ornamental Octagon Lake below the dukes’ ancestral home, the walk takes in a waterfall, a Gothic temple, a covered Palladian bridge, a Doric arch, a pheasantry, a Chinese temple and the secret Lamport Garden. nationaltrust.org.uk

Scattered across the sea off the toe of the Cornish coast is the archipelago of 140 granite islands that make up the Isles of Scilly. This is an England where nobody locks their front door, where you leave the keys in the ignition and every inhalation feels like you’ve snorted air freshener. It’s also warmish, at least by British standards. Each island has its own distinct character. Bryher is scoured by gale-stoked waves that sweep in full-throttle from the Atlantic. St Agnes and neighbouring Gugh are haunting and wild, made mysterious by sea fogs and studded with wind-sculpted granite outcrops. St Agnes has some of the Scillies’ finest beaches, while St Martin’s is the pretty one, a crescent with a spine of high ground and gently sloping beaches. visitislesofscilly.com # The wildly beautiful Isles of Scilly

Bunions, known medically as hallux valgus, are a very common foot problem. The surgery to correct them involves breaking and realigning the bone and ﬁxing it with a metal screw. You will be on crutches or in a surgical boot for six weeks, and it can take up to six months for the bone to heal completely. You may be advised to stop wearing high heels forever. But if your bunions are not hurting and you can ﬁnd comfortable shoes to wear, I would avoid surgery.

The most common early symptoms of multiple sclerosis (MS) are fatigue, muscle spasms, poor balance and coordination, visual problems and bladder incontinence. While pins and needles can occur in MS, they are usually not on both sides of the body. There are many causes of pins and needles and people are often terriﬁed – usually after looking for information online – that they might be developing MS. It’s important that you see your GP to ﬁnd the actual cause of the paraesthesia (pins and needles) but I think MS is unlikely.

I HAVE BEEN GETTING LOWER BACK PAIN THAT COMES AND GOES. DO I NEED TO GET THIS CHECKED?

Any persistent, unexplained symptom should always be checked out by your GP. The symptoms you describe sound like you may have degenerative (wear and tear) changes in your lower lumbar spine that may improve with simple painkillers and range-of-motion exercises, but it is very important to be examined by your GP and also to have a simple X-ray and blood test to exclude any more serious conditions.

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Injection treatments for osteoporosis are becoming increasingly popular – either a sixmonthly injection under the skin or a yearly injection into the veins, as an IV infusion. The reason these injections are being used more often instead of weekly tablets is because the oral tablets for osteoporosis are poorly absorbed and often cause indigestion. Also, people often forget to take them. All of these types of osteoporosis treatments (including the oral tablets) can potentially cause a condition called avascular necrosis of the jaw (damage to the bone in your jaw), but this is extremely rare. It is important to have a full dental check before starting these injections and have any pending dental work completed. If you don’t have treatment for your osteoporosis, it is highly likely that you will suﬀer a bone fracture, even with minor trauma, in the future.

PHOTOGRAPHY GETTY IMAGES / ISTOCKPHOTO / BAUERSYNDICATION.COM.AU

Q. I’m 42 and I’ve been getting pins and needles in my big toes. I’ve checked these symptoms on the internet and I’m worried it could be MS.

Q. After 30 years of marriage, my mother has left my father. Dad is prone to bouts of depression and has started drinking again. I’m angry with my mother, and worried about Dad. I’m all he has now. How can I help him without becoming overwhelmed?

The best way is to teach her about taking responsibility. Let her know that looking after her possessions is important and something we all have to do. Help her get organised by making a checklist and attaching it to her daily exercise book. Write a list of the items she needs to remember to bring home each day and keep it on the fridge door. When all the items are ticked oﬀ, reward your daughter for acting responsibly.

MY PARTNER’S ANGER IS DESTROYING OUR RELATIONSHIP. HOW DO I DEAL WITH IT?

It sounds like you may be angry with your mother because she left your father, along with his depression and alcohol problems, for you to take care of. You feel torn because a part of you wants to take care of him – but you also want to get on with your own life. You need to remind yourself you are not responsible for your parents. That doesn’t mean you abandon your father; you can still be there for him, but he has to learn to take care of himself. Practical help like doing an online shop for him can make you feel like you’re doing your bit, without emotionally drowning in your dad’s problems. Next, encourage him to seek professional help.

When you ﬁrst sense your partner is getting angry, disengage from the interaction by suggesting you both take a break and come back to the issue later. It’s a vital skill that can stop ﬁghts escalating into verbal and/or physical abuse. However, your partner will need to take responsibility for his anger by acknowledging he has a problem and getting help. If you feel at risk and your partner refuses to take responsibility, separation may be your only safe option. Whatever you decide, now would be a good time to seek the help of an experienced couples therapist. Go to psychology.org.au and ‘Find a Psychologist’.

Typically we choose people based on familiarity and recognition of behaviour patterns. These patterns are hard-wired into us in infancy by the type of parenting we received. In your case it could be that ‘bad boy’ characteristics – such as being emotionally unavailable, inconsiderate, and inattentive – are familiar to you. Change the pattern by trying something diﬀerent. For example, when your date is inconsiderate, run! Then try dating men who initially you may not feel comfortable with but who treat you well. Step back, observe and explore your thoughts and feelings when you’re with this new type of date. Ask, what is it about someone sending you ﬂowers that makes you feel uncomfortable? Do you feel unworthy of love? Just this simple shift in behaviour can help break old patterns and form new, healthier ones.

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HOW DO VIBRATION QMACHINES WORK AND ARE THEY WORTH USING?

While a variety of activities such as running, jumping and body-weight exercises, such as push-ups and cartwheels, help promote healthy bone growth, if a child or teenager lifts weights that are too heavy or participates in high-intensity repetitive exercise, it may lead to injury of the bones. This is particularly true for the growth plates – the tissue located at the ends of long bones that is vulnerable and weak. Keep weights at 3kg or lower, engage in simple controlled exercise, for example, lunges or squats, and ensure her workouts are fun and varied and that she is using the correct technique.

Generally in weights rooms there are adjustable steps/decks that are sturdy and light enough for you to move around. I suggest you ﬁnd a deck to step up on to help you reach the handle or reach any other equipment, for that matter. Alternatively, feel free to ask a staﬀ member or trainer – we like feeling useful when we aren’t training clients!

These machines are becoming quite popular due to their ability to give you an accelerated workout. They stimulate muscle ﬁbres at a rate of 30-50 contractions per second by sending vibrations through the body while you stand on the plate. The latest research suggests that in just a small amount of time (10 minutes, a few times a week) it works on bone density, circulation and lymphatic drainage, among other things. But it’s still important to do resistance and cardio workouts, so don’t trade in the running shoes and dumbbells just yet!

Q. I’d like to set up a circuit in my garage, without spending too much, so I can work out when I get home late from work. What equipment would I get the most value out of? That’s a great idea and will definitely help eliminate excuses such as not having enough time to exercise. I suggest a thick yoga mat so you can comfortably do stretches and floor exercises, a skipping rope for a high-intensity cardio burst, and an adjustable step/deck to give you another cardio option (step-ups) that will also double up as a bench that you can lie on and do dumbbell presses as well as lunges and dips. Find yourself two different sets of dumbbells (a lighter set, say 3kg, and a heavier set – up to 10kg depending on your strength level). If you have a little more to spend I would also suggest a Bosu or fit ball and a second-hand stationary bik i hi

IS IT TRUE QSTRETCH THAT YOU CAN YOUR STOMACH BY EATING A LARGE MEAL?

It’s the flavonoids – a type of antioxidant found in cocoa – that are good for us, so the darker the chocolate the greater the benefits. Antioxidants help combat the harmful effects of free radicals, which can lead to heart disease, cancer and ageing. Research suggests that you only need 8g (about two squares) of dark chocolate each day to obtain the optimal health benefits and, no, you can’t save up your quota and eat it all at once! For an even greater flavonoid boost try raw cacao – it’s made from cold-pressed unroasted cocoa beans, and it’s chocolate in its purest form.

Good bacteria feed on prebiotics so the best thing to do is to eat more prebiotic-rich foods, such as legumes, vegetables, nuts and wholegrains. Also, ﬁll your plate with nutritious dark leafy greens to increase your intake of a sugar called sulfoquinovose. New research shows that it’s particularly beneﬁcial for

increasing the growth of good gut bacteria. If you’ve been unwell or eating poorly you can help rebalance your gut bacteria with fermented foods, which are a good source of probiotics or good bacteria. Try yoghurt, keﬁr, kombucha and homemade sauerkraut.

Your stomach is made of muscle, so just as your biceps bulge and relax when you ﬂex them, your stomach expands when you eat, then shrinks back to its original size. When your stomach is relaxed and empty, it holds only about 75ml, but typically expands to about 1L at each meal. A big meal can extend your stomach up to 4L! As your stomach expands, receptors in the stomach wall called ‘stretch receptors’ send a message to the brain to tell you to stop eating – which is why it’s good to eat large amounts of low-kilojoule foods such as vegetables with each meal as they help to activate the stretch receptors. You’ll get maximum satisfaction for minimum kilojoules.

Q. I know alcohol contains a lot of kilojoules, but I want to have a drink when I go out with my friends. What is the lowest kilojoule option? My top three recommendations are: made with glass of wine and ¹ glass of sparkling mineral water. It can be made using red or white wine, and only provides about 150kJ per glass (less than an apple). provides 280kJ, which is equivalent to a glass of cordial. You can use vodka instead of gin, but remember to avoid highkilojoule mixers such as tonic water or lemonade. a light beer has approximately half the alcohol of a full-strength beer, and as such a stubbie of light beer packs only 380kJ compared to 570kJ in a stubbie of its full-strength cousin. Remember that alcohol is an appetite stimulant, so don’t make up for the kilojoules that you’ve saved by eating unhealthy nibbles.

HAVE YOUR QUESTIONS ANSWERED! If you would like to have one of our experts answer your questions,

email them to health@bauer-media.com.au. Your questions will be forwarded to the relevant expert, whose answer will appear in a future issue of Good Health. No personal correspondence will be entered into by any of our experts.

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CANCER JUNE 23 – JULY 23 This month sees some potentially wonderful changes in one or more of your most important relationships, romantic or otherwise. There is a powerful link between Jupiter, the good luck planet, and passionate Pluto, who is currently installed in your Love Zone. Do all you can to work with the energies – chances like this don’t come along every month. That means deciding what positive change in your relationships would look like. Be honest about where you’ve been too intense. You could even reconcile with someone you fell out with.

LEO JULY 24 – AUGUST 23

This is the month to change yourself and your relationships. If what you’re getting from life doesn’t feel like enough, then ask for more. If you have had your head in the sand when it comes to your most important relationship, then watch out! There could be more confusion this month. While this is obviously not great news, you can sort things out in June. And if you’re in love with life, exude gratitude – you’ll attract more good stuﬀ. Family life and ﬁnances are both positively starred.

VIRGO AUGUST 24 – SEPTEMBER 23 This could be your lucky month, Virgo. You have wonderful energies for doing whatever

ILLUSTRATION SARAH SUTTLE

MAY 22  JUNE 22

If you want more cash, keep your intentions clear and your expectations high. Also do whatever you can to open up the cash ﬂoodgates. The reason being, there is cash waiting for you – the planets want to send it your way. But the money won’t necessarily come through winning it, though that is not out of the question. But it’s more likely to come from hard work. The Jupiter/ Pluto link this month (extremely rare) is taking place across your Cash Zone and your Daily Work Zone. Really, there is money for you in the ethers.

you want. Think of the world as your oyster and enjoy yourself. And if the world doesn’t feel like your oyster then it’s time for you to do something about that. Widen your options. Anything to do with kids, romance and creativity is well starred now too. You really are in one of the luckiest astrological cycles that you’ll experience for some time to come. Turn your life inside out and it should still turn out okay!

LIBRA SEPTEMBER 24 – OCTOBER 23 Your private life, life at home with family and anything to do with your actual home is in focus this month. Change – very positive change – is possible. Even if things have been very diﬃcult in the past, this is still true. There could be some kind of seismic shift. So face in the direction that you want to go in your personal life and start moving. In other words, think about what constitutes domestic bliss for you and make it happen, because it really can happen and sooner rather than later.

SCORPIO OCTOBER 24 – NOVEMBER 22 Use this month to work on your self-love. Surround yourself with friends who think you’re amazing and who make you feel good about yourself. You should ﬁnd that there are plenty of those kinds of people around you this month. Also,

do try and extricate yourself from any naysayers or people who are mean, who bring you down or pour cold water on your dreams. Many Scorpios still need to build up their self-worth, post Saturn’s visit. You are in a sort of recovery cycle. Break any workaholic tendencies.

SAGITTARIUS NOVEMBER 23 – DECEMBER 21 No-one can deny that you have to work hard right now, Sagittarius. However (and it’s a big however), it really does look as though you might be about to start to reap the fruits of your labour, especially but not only at work, where there could be some very welcome money news coming your way this month. The one thing you really need to do for yourself at the moment is take oﬀ any rose-coloured glasses you’re wearing at home or in your personal life. Face facts!

it. Very positive change is possible now as long as you’re sure you’re not kidding yourself about someone or something. Someone or something from overseas could also prove lucky for you.

and you want to meet someone new, a friend could introduce you to someone who ﬂoats your boat. At work, it’s time to restructure.

ARIES MARCH 21 – APRIL 20

AQUARIUS JANUARY 21 – FEBRUARY 19 Want some good money news? Well, there could be some coming your way this month as lucky Jupiter is triggered in your Cash Zone by the mighty, potentially life-changing Pluto. Do keep expecting the best when it comes to cash, but be careful not to overspend (always a risk with cheerful Jupiter egging you on financially, as he is now.) This really is a potentially very auspicious month for you financially-speaking. However, to get the benefits, you have to crash through any doubts you have about how worthy you are.

CAPRICORN

PISCES

DECEMBER 22 – JANUARY 20

FEBRUARY 20 – MARCH 20

This is the time to focus on your most important relationships. Things can really change for the better for you this month. Think about all your relationships, too – not just family or your partner or best friend. Think about colleagues and even people you have fallen out with. Positive change is likely this month. If you want it, go after

If your love-life hasn’t been going too well (or you’ve had to be endlessly patient with your partner), this month could sort things out to your satisfaction. You are already in a good overall cycle to fall in love and be treated well. Now it looks like things can somehow go up a notch for you and your beloved, in a good way. If you’re single

It’s lucky you’re reading this because you’re getting some important professional information; the efforts you make now at work are going to really pay off, in about 18 months. That’s when the planet of hard work – aka Saturn – will move into your Career Zone. If you have your eye on a promotion, for example, put in the effort now and it should all start to pay off at the end of 2017. It might seem like a long way off but that’s simply the cycle you’re in.

TAURUS APRIL 21 – MAY 21 If you have had a lot of fear around money these past few years, this is the month to sling that out the window. There’s a New Moon in your Money Zone and moreover, action in your Fun Zone. In other words, it’s time to lighten up. Allow yourself to have some fun. If you’re one of the Taureans teaching, studying or travelling this month, what happens could prove life-changing in a really good way. The key now is to treat life as an adventure, no matter what you’re doing.

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BIANCA CHEAH shares her favourite things

Yoga. I’ve been doing yoga for a few years. It helps me see the good in things. I challenge myself by trying new asanas and holding these poses for longer each time.

DISCOVER

Italian food. Pappardelle ragu is my favourite recipe. When eating out I can’t go past A Tavola in Darlinghurst, Sydney.

Tractorless Vineyard wine. I like to take the time to disconnect and catch up with my friends over a bottle of Tractorless Vineyard red wine, which is produced in the Southern Highlands of NSW. This month Bianca is launching a directory of health cafes, personal trainers, retreats and beauty salons on her website sporteluxe.com

EXPERIENCE

20TH BIENNALE OF SYDNEY Renowned as the largest contemporary art event in the Asia Pacific, this year’s Biennale is titled‘The future is already here – it’s just not evenly distributed’and explores the divide between our virtual and physical worlds. Artworks are on display at venues across the city until June 5. biennaleofsydney.com.au/20bos.

MINKE WHALE WATCHING

Every year between June and July, Minke whales swim past the Great Barrier Reef, making it the perfect time of year to go whale watching. If you want to get up close, the Ribbon Reefs are the only place in the world where you can take a guided tour to snorkel or dive with these beautiful creatures. For more go to queensland.com/ whales.

Melbourne International Jazz Festival This month, local musicians and international jazz greats will bring their sultry sounds to the city of Melbourne. The festival includes intimate gigs, music films, artist workshops and free performances. Happening from June 3 to 12, for more information go to melbourne jazz.com.

TASTE TRUFFLE KERFUFFLE SOUTHERN FORESTS FOOD FESTIVAL CELEBRATE THE START OF TRUFFLE SEASON WITH TRUFFLE HUNTS AND TASTINGS IN MANJIMUP, WA. BLACK TRUFFLES ARE PRIZED FOR THEIR RARITY, TASTE AND AROMA AND THIS REGION IS THE LARGEST PRODUCER OF BLACK TRUFFLES IN THE SOUTHERN HEMISPHERE. FROM JUNE 24 TO 26, VISIT TRUFFLEKERFUFFLE.COM.AU FOR MORE DETAILS.

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