The House of Wellness Winter 2022 Magazine by Suddenly!

2022WINTER OFHOUSETHE THE HOUSE OFpurchasewith GIFT Winter 5 MAKE-UPTRENDS to try winterupWarmto FELGATEJACQUI on finding time for family, health and happinessRECIPES Spice it up at home TRAVEL Yogaforretreatsareset WELLBEING Tips to keep teens on track Make the most of the season with hot ways to stay ﬁ t and active, cosy fashion to snuggle up in and fun ways to slow down and reconnect

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6 The House of Wellness THE HOUSE OF WELLNESS is published for Chemist Warehouse by News Corp Australia PUBLISHER Chemist Warehouse PARTNERSHIPS & MAGAZINES VICTORIA HEAD OF CONTENT Ondrej Foltin MANAGING EDITOR Fiona Welsh EDITOR Laeta Crawford CREATIVE Pascale Clearihan DESIGNERS Sheridan Frawley, Wilhe Mitchell, Michael Owen, Meisha Reynolds SUB-EDITORS Maureen Doyle, Joanne Trzcinski PHOTOGRAPHY News Corp Australia, Getty Images, Snapper Images Partnerships & Magazines Victoria is a division of The Herald & Weekly Times Pty Ltd ABN 49004113937 HWT Tower, 40 City Rd Southbank, Victoria 3006 NEWS CORP GENERAL MANAGER NATIONAL KEY ACCOUNTS Sarah Baskerville NEWS CORP GROUP SALES DIRECTOR, NATIONAL SALES Vanessa Hanlan COMMERCIALMANAGERPRINT Andrew Davies COLOUR SEPARATIONS HWT Imaging PRINTING IVE Group CHEMIST WAREHOUSE HOUSE OF WELLNESS PRINTMANAGERPRODUCTION Rhiannon Pattison DESIGN TEAM LEADER Kathrina Mabilangan SENIOR DESIGNER Chris Vu houseofwellness.com.authehouseofwellness@news.com.au The House of Wellness is published quarterly by The Herald & Weekly Times (ABN 49004113937) on behalf of Chemist Warehouse. Prices correct at time of printing. All products subject to availability. Not all products or promotions are available online. Information correct at time of going to print. AC-001313 32 Cover storyJacqui Felgate 1 of 5 PACKS OF LONELY PLANET TRAVEL BOOKS, VALUED AT $140 EACH. Simply tell us in 25 words or less where you would like to visit in Australia and why. Competition entries open at 12.01am on June 25, 2022, and close at 11.59pm on July 31, 2022. Email your entry, name and contact number thehouseofwellness@news.com.auto Win PHOTOGRAPHY TINA SMIGIELSKI STYLING DANIEL PACIOCCO HAIR AND MAKE-UP SHARA FERGUSON Jacqui NineWoodsElleryWitcherywearsxshirt,Viktoria+pants,WestshoesandBlingBarearrings

The House of Wellness 7

Winter Olympic gold medallist Jakara Anthony shares how she intends to use her platform to inspire young athletes, and we explore why it is so important to support our youth as they navigate their identity and sexuality. In beauty news, it’s time to go bold with dramatic make-up looks and adapt your cleansing routine to a winterfriendly mode. Plus, all our regular features as well as health advice on slowing the ageing process, the beneﬁts of a yoga escape and warming recipes with a touch of nostalgia.Stay we and enjoy! the team House loving

After years investigating news stories and delivering the headlines, Jacqui Felgate is now putting the health and wellbeing of herself — and others — fi rst. As the new co-host of The House of Wellness TV show, the former Channel 7 newsreader and sports presenter shares her joy at her latest “leap of faith”, which not only allows her to prioritise her family time, but also her own happiness. And as she approaches a milestone birthday, Jacqui reveals her secrets to staying mentally and physically fit. Four months after the devastating floods that hit northern NSW, we talk to some of those affected and discover how we can all play a part in the long recovery process.

at The

of Wellness Winter 84 64 39 25 9327 TRENDS 8 We are

From

Purple patch STYLE 11 Beauty notes Increased intensity 16 In the spotlight Clean streak 19 Beauty spot Skin purging 23 Colour cues Brunette focus 24 Trend watch Layered approach 27 Men’s style Tonal oﬀering 29 Fragrance Find the FEATURESromance 38 Cool motivation Make this your best season yet 43 Youth identity Discovery and support starts at home 46 Flood disaster How to help in the recovery 50 My Life Jakara Anthony on hitting new heights 53 We’ve gotcha Mental health support 54 Be game Playing with purpose 58 On track Catriona Bisset’s tips for a strong mind 61 Seeing colours Unusual HEALTHconditionshealth 63 Time savers Ageing gracefully 67 Cold advice It’s complementary 69 Infant loss Finding comfort 72 Resilience factor Why some have more 75 In the mood Boost your sex drive 77 Dr Sally Cockburn Allied health insight LIVE WELL 79 Branch out Loving nature 84 Cultural comforts Twist on tradition 88 Deep breaths Go on a yoga break Also 93 Decor 95 Winter reads 96 Podcast proﬁ le and quiz 98 Columnist Leanne Hall has the answers

xxxx xxxx 8 The House of Wellness HEAT OF THE MOMENT Curl Curl candle, $55, blackblaze.com.au; HALO QUILT COVER IN DUSK, $229, AURAHOME.COM.AU TIMESWITHMAUVETHE Usher in the cool change with a style that’s casual but chic. Whether you’re stepping out or staying in, the key is to embrace sensuous textures, soft pastels and the occasional burst of brightness WORDS PENNY HARRISON OUT AND ABOUT Rimmel 60 Seconds Nail Polish in Ethereal, $6.95; Styleware nesting bowls, $120, norsu.com.au; Emerson cream leather boot, $299.95, aliasmae.com.au; Move insulated ﬂ ask, $59.95, madebyfressko.com; Classic check scarf, $69.95, witchery.com.au CLIFTON CLASSIC RAIN UMBRELLA, UMBRELLAS.COM.AU$30,

The House of Wellness 9 On trend Turn up the heat with a vibrant shot of colour in a painterly palette. This playful touch is sure to inject a little joy into the greyest of days. WE LIKE Joy yoga mat, $119, wildmingo.com.au; Wilarra silk scarf, by Mulyatingki Marney, $220, oneoftwelve.com; Lucero spring multi leather boots, by Django & Juliette, $199.95, cinori.com.au MELROSE OTTOMAN, $1045, VAVOOM.COM.AU PURPOSE, NOT PERFECTION, BY AIMEE CHASE, $29.99, HAVEN SHELL AND BOUCLE CUSHIONS, FROM $119, NORSU.COM.AU PRETTY PLEASE Narciso Rodriguez For Her 100ml EDP, $119.99; Rimmel EyeshadowWonder’Cloudin006MistyMauve,$14.99 ELLE MERINO WOOL WRAP KNIT DRESS, $359, SABA.COM.AU

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12 The House of Wellness SATIN SKIN This winter a satiny complexion is the ultimate goal. “Satin skin is when the complexion appears slightly dewy but also has areas of matte, particularly along the T-zone,” The House of Wellness resident beauty expert and make-up artist Jade Kisnorbo explains. To achieve the look, Jade suggests starting with a velvet finish foundation and applying cream and liquid highlighters to add a dewy satin skin effect. Next, to create that matte dimension, Jade suggests taking “a powdermattifyingacross the nose, forehead and chin, but leaving the cheeks and eyebrows to hold their complexion,”thanlightsatin“Whendewiness”.donecorrectly,skinshouldreflectthejustthatlittlebitmoreanaturalormattelookJadesays.

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“The aremake-up2022trendssophisticatedwithafuntwist.

CREATESOMEDRAMA

Brighten up your days with these big, beautyboldlooks

The House of Wellness 11 WORDS HUNTSHARON

hiding away in your comfort zone and embracing all things cosy. But the past few years of extended hibernation have seen many of us eager to bring back glamour — bringing the cosmetics industry back with it. In 2020, global cosmetics market growth dropped 8 per cent — with nowhere to go and occasion for make-up. But now the industry is bouncing back with the global market forecast to reach $756 billion by 2026. And it’s not just the bottom line showing the shift. Make-up artist Charlotte Ravet says there is a clear embrace of exuberant yet wearable make-up trends.

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You can thank TikTok for the ’90s-style overlined lips trend. Jade says the look is also popular again due to its contouring effect. Charlotte suggests using a brown pencil to outline the lip shape, on the skin and just above the lips, “then blend the pencil outwards to accentuate this illusion of volume”. To finish, Charlotte says to add a lighter lipstick at the centre of the lips and top with clear gloss.

style notes A little lift

“Start by using a brow wax pencil or brow soap and brushing the brows in an upwards motion to set the hairs in place,” Christina explains. “Then fill in any gaps with a brow pen,” she says. “Choose a shade to match your natural brow hairs for a more blended and natural look.”

theChristinabutinhasgraphicUltra-definedeyelinerbeenamainstayrecentyears,make-upartistRodiosaystrendnowmelds bright and intensely pigmented colours. “This look is all about thickly accentuating the natural eye shape by elongating the inner and outer corners of the eyes — but doing it with bold colour,” Christina explains. For maximum impact, Charlotte suggests using “a gel colour liner applied along the upper eyelid”. “Try applying the gel liner using an angled liner brush,” Charlotte suggests. “This will help pull the edges of the liner beyond the lashes and create that winged and elongated finish.”Jadesaysnovices can create a simplified version of this look simply by running a coloured pencil “along the waterline and smudged underneath the eyes”.Asforwhat colour to use? The sky’s the limit. But the experts agree that blue, teal, purple and green are universally flattering.

MAKE IT GRAPHIC

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From dramatic embellishments like face jewels, decals (decorative stickers) and pearls to shimmering make-up accents, all things sparkly are having a moment. To gently try the glitter trend, Christina suggests easing in with “cream glitters or blendable multiuse“Forshimmers”.everyday wear that won’t look over the top, try layering these on the eyelids, inner eye corners and high points of the cheek and browbones,” Christina complexion,”sodrawsparklyskintakingCharlottesuggests.recommendscaretoprimethebeforeaddinganytouches.“Glittersattentiontotheskin,aimforafreshanddewyshesays. to up the ante with cosmetic accessories such as gems or thicker glitter, Jade says eyelash glue can make these adhere to the skin without causing irritation, “even around the eye”. But when working with sparkly details, remember less is more. “Sparkles create a memorable and dramatic effect — but be restrained,” Jade warns.

For that final definition, Christina recommends next using a bit of concealer and a clean brush to draw a thin line underneath the eyebrows.

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All of this drying outcontributes totheskin.”

WORDS SHARON HUNT me to cleancome

Changing seasons, changing skin You wear different clothes on a warm summer’s day compared to a brisk winter’s day for adequate protection and comfort, right? Well, it is a similar approach when adjusting your skincare in Cosmeticwinter.nurse and from GMC Cosmedicaltherapist Madeline Calfassays

this is because winter’s specific set of external and internal environmental factors impact the condition of your skin. “In winter we tend to be much more dehydrated, both inside and out,” Madeline says. “In the cold weather, we’re more inclined to drink hot beverages, layer ourselves in clothing and sit in front of heaters.

N ext to moisturising, cleansing has been identified as a foundational step in any skincare routine.

Cosmetic and medical dermatologist Dr Katherine Armour from The Dermatology Institute of Victoria says cleanser is so essential because of its ability to remove surface debris, excess skin oils and other pollutants. “Cleansing allows the skin to maintain its health and function, avoid congestion and prevent overgrowth of unwanted skin organisms,” Dr Armour says. A 2017 US survey revealed that 80 per cent of respondents make at least one or more mistakes while cleansing, which could be anything from using an unsuited product to improper application technique. But one commonly overlooked cleanser misstep is failing to adjust a cleansing product to suit seasonal changes. Here, the experts explain why shifting environmental conditions in winter are cause for a cleanser reconsideration.

16 The House of Wellness style notes

She explains the external conditions of cold wind and low humidity cause further dehydration by drawing moisture out of the skin. On top of that, Dr Armour says declining vitamin D levels in winter due to reduced sun exposure can also “contribute to skin barrier dysfunction and potentially lead to skin dryness and flaking”. The bottom line? Our skin needs all the hydration help it can get in winter — and that starts with a nourishing cleanser.

Is your cleanser up to the task during the cooler months?

Acne-prone skin

Dehydrated skin “Ideally, you’d want a milky, non-foaming cleanser that is fragrance-free,” Dr Armour suggests. “The inclusion of nourishing, hydrating ingredients such as glycerine will also help the skin to feel more comfortable.”

What is excluded can be as important as what is included, with Poppy cautioning against any cleanser containing “alcohol and artificial fragrance” due to its potential to cause “irritation, dryness or even damage the acidThemantle”.finalstep in finding your winter cleanser is to look for one targeted to your specific skin type needs.

Oily skin “Oily skin types should opt for a mild gel-based cleanser as these remove excess oils and clean out the pores without stripping the skin of its natural oils,” Poppy says. Sensitive skin Try oil or cleanserscream-basedthatarefree of harsh ingredients as they are less likely to cause irritation, Madeline says. “Also, look for the inclusion of any almondandoatmealniacinamide,likeingredientssoothingvitaminE,sweetoil.”

The House of Wellness 17

A gentle, non-foaming cleanser may be enough if you are already using other acne targeted actives or treatments. But if cleansing is your sole acne-targeted product, Dr Armour recommends choosing one that “contains salicylic acid, glycolic acid or zinc”. Ageing skin “Oils, balms, milks or cream-based cleansers are the best option for ageing skin, which tends to be thinner,” Poppy says. “Look for ones that contain theingredientsnourishingtorestoreskin’sbarrier.”

Whether it is a single or double cleanse, both experts caution against the temptation of rinsing with hot water — particularly in winter. “Hot water can dehydrate or inflame the skin and damage the skin barrier,” Dr Armour explains. Instead, Madeline suggests always rinsing away a cleanser using “lukewarm or tepid water before patting dry the face with a clean, fresh towel”.

Poppy Jeffery from Wonder clinic in Sydney says the first clue can be found in the “Duringformulation.summer when our skin tends to be more hydrated, foaming and lightweight cleansers are often the go-to,” Poppy says. “But in winter, consider a gentle, non-foaming, non-fragranced, hydration-focused cleanser that’s not going to strip the skin of Amoisture.”cleanser’s ingredient list is another way of examining its winter worthiness. “Any ingredient that’s going to be hydrating is always welcome in a cleanser,” Madeline says. “Things like camelina oil, glycerine, vitamin E, oatmeal, aloe vera and rosehip can all help cleanse the skin without taking oils away.”

“Things takingtheallaloecamelinalikeoil,glycerine,vitaminE,oatmeal,veraandrosehipcanhelpcleanseskinwithoutoilsaway.”

Choosing a suitable winter skin cleanser is only part of the puzzle; proper application technique will ensure you get the most out of it. “Most cleansers should be applied to damp skin and then gently massaged on to the face before being rinsed off,” Dr Armour Madelinesays.adds: “If you’re trying to remove make-up as well, you probably will need to do a double cleanse in order to properly clean the skin.”

FIND PERFECTYOURMATCH

– Madeline Calfas refresherApplication

Formula decoding So, are you trying to determine if your cleanser is cut out for giving your skin the hydration it craves in Skinwinter?therapist

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For some people, even a “go slow” approach can set oﬀ a reaction. “For these people, it’s worth going through a few weeks of purging in order to achieve clearer skin,” Dr Yiasemides says. Irritation mode It’s one thing to be prepared for a skin purge after introducing an active ingredient — but don’t mistake it for skin that’s downright irritated. Dr Yiasemides says large areas of redness, itchiness, burning or excessive peeling are signs of a possible allergic or irritant reaction. House of Wellness Have you ever started a new active skincare product, only to break out weeks later? There is a chance you have experienced a skin purge.

The

“The key is to keep going because it has to get worse before it can get better.”

PURGINGSKIN A EXPLAIN THESE SUDDEN BREAKOUTS — AND WHY THEY MIGHT NOT BE SUCH A BAD THING WORDS SHARON HUNT

Take it slow Despite the recent popularity of skin purging, Gabrielle suggests a “slow and steady” introduction of active skincare to reduce the likelihood of a purge. “While it’s great to want to take the fast route, if you go in too quick and aggressively with an active product, it can actually create new problems,” Gabrielle says. For instance, if you’re a ﬁrsttime retinoid user, Dr Yiasemides suggests easing into the product by starting with twice-weekly applications for a couple of weeks, then slowly increasing to three times a week and then eventually every night: “Use no more than a thin smear and cut back if you experience any kind of redness, burning or peeling.”

about THE EXPERTS

Dermatologist Dr Eleni Yiasemides from SouthDerm clinic says skin purging refers to temporary breakouts or acne flare-ups that sometimes occur after you start using certain active skincare ingredients.

19 style notes

Dermal therapist Gabrielle Singh from GC Skin Boutique says this usually takes the form of whiteheads, blackheads, pustules and possibly cysts, along with dryness and soft flakiness. “This is often misinterpreted as a bad reaction to the product, but it’s actually a sign that the active ingredient is working and the skin is regenerating,” Gabrielle says. The experts confirm a purge phase lasts about a month, equivalent to the average skin regeneration cycle. Urge to purge So why would you want to put your face through it? “Skin purging is a shortterm rite of passage as the skin acclimatises to these new effective active ingredients,” Terri says. “Once your skin is used to them, it’s going to make positive changes to the complexion in the long run.”

— Terri Vinson

The usual suspects Cosmetic chemist and author Terri Vinson identiﬁes the main instigators as certain forms of vitamin A, including retinoic acid and retinol, along with chemical exfoliating acids such as AHAs — lactic and glycolic acid — and BHA salicylic acid. “These active ingredients all make the skin work harder to create new cells that restore and regenerate the skin surface,” Terri explains. This rapidly increased skin cell turnover also causes any preexisting oil, sebum and keratin in the follicles to appear on the face, faster, she says.

“An irritation reaction occurs all over the face after you’ve applied the product, whereas a purge only occurs in areas you’d normally break out,” she says. Ride it out When your skin is in purge mode, it can be tempting to stop using the product that caused it. But the experts say to persist. “The key is to keep going because it has to get worse before it can get better,” Terri says. Dr Yiasemides says results may only be visible in the weeks after a purge cycle has ended: “Once the skin clears, it will reveal a clearer and more luminous complexion.”

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• • • • • • • •

From chestnut to chocolate and all the tones in between, brunette hair is far from basic this season. L’Oréal Australia national training manager Bronwyn Fraser shares her advice on achieving rich brunette hues using at-home colour

22 The House of Wellness style notes

Embrace warmth

Dimensional tones

BEST BRUNETTESIN Salon secrets:

The urge to dye hair darker during the cooler months is not a new phenomenon, but this winter will see more dimensional and diverse shades of brunette gain“Peoplepopularity.often dye their hair darker in winter to complement the darker tones in fashion and our complexions not being as tanned, but just as many do it because they crave change,” Bronwyn says. For bottle blondes and those with highlights, going darker in winter is a great way to give your hair a break and get it into a healthier state, particularly since cooler weather can also impact the condition of your hair.

If you want to go darker, but don’t want to lose the dimensional tones in your highlighted locks, seek a demi-gloss, which can give a sheer brunette ‘gloss’ to existing highlights rather than dyeing hair a solid, flat shade of brown.

One of the most common slipups associated with dyeing hair brown occurs when the hair is not correctly filled. “We call this process prepigmenting or filling the hair, which involves a red or orange colour being added to the hair and is essential when going from blonde to brunette,” Bronwyn says. “The shade and amount of filler needed depends on the brunette shade chosen, so it’s best to seek professional advice for the initial colour and then it’s easy to maintain at home once the base is dark.”

Adding warmth to the hair is not just a necessity when going darker, it’s also trending in brunette hair shades specifically, with people gravitating to chestnut, auburn and other red-based shades of brown. “Chocolate and chestnut shades are great for those who have golden skin tones,” Bronwyn says. Why neutral is next Neutral shades of brunette are also trending, which have the added benefit of being universally flattering to all undertones because they don’t lean overly cool or warm.

In order to maintain a neutral shade, Bronwyn recommends regularly toning or glossing the hair to prevent brassiness.

The House of Wellness 23 SHOP PRODUCTSFAVOURITEYOUR SCAN THE QR CODE WE LIKE L’Oreal Paris Preference 3 Brasilia Darkest Brown, $17.99; My Organics Organic Hair Colour 4/0 Brown, $14.99; Vitality’s Hair Colour 4/0 Brown 100ml, $11.99

24 The House of Wellness WEEKFASHIONPARIS PASS THE CHECK Hutton shawl collar coat, $499.95, oncewas.com.au; Revlon Super Lustrous Lipstick Love That Red, $20.99; AKL black sunglasses, $95, localsupply.com; Quendra patent leather pump, $190, wittner.com.au NEW WEEKFASHIONYORK NEUTRAL TERRITORY Amelia Earhart printed silk scarf, Maybelline$179.99,scotch-soda.com.au;$79.95,Longlinecardigan,cereslife.com;TheCityMiniPaletteEyeshadowRooftopBronzes,$17.99;Envelopesatchelbag,$349,mimco.com.au Warm up your winter wardrobe with our ultimate new season checklist from easy-to-layer pieces to cosy cover-ups in a warming palette of pastels and gentle earthy tones WORDS ANNA BYRNE FORECASTFASHION

style notes The House of Wellness 25 Maybelline Eye Studio Colour Tattoo 24H Eyeshadow Infinite White, $9.99; Ceres hoop earrings, $100, oroton.com; Ruby relaxed linen blazer, $429, stcloudlabel.com; Blue stitch detail fl ap square bag, $11.95, au.shein.com; Hanako silver metallic stiletto heel ankle boot, $280, wittner.com.au WEEKFASHIONPARIS WEEKFASHIONPARIS SOFTER SIDE Adra Sweater in floss pink, $259, au.elkthelabel.com; Agna scarf, 139, au.elkthelabel.com; Sally Hansen Xtreme Wear Lacey Lilac 11.8ml, $5.99; 501 Skinny Jazz Jive jeans, $149.95, levis.com.au; Golden Goose Hibiscus Camoufl age bag, $707, shopbop.com; Revlon Powder Blush Tickled Pink, $23.49

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TAKE IT FROM THE TOP 1 Le Specs Bandwagon sunglasses, $97, shopbop.com; 2 Checked woven boucle scarf, $159.95, scotch-soda.com.au; 3 Knitted raglan sleeve pullover, $199.95, scotch-soda.com.au; 4 Herschel Supply Co. Juneau beanie, $21, shopbop.com; 5 L’Oreal Men Expert Barber Club Short Beard & Face Moisturiser 50ml, $16.99; 6 Hugo Boss The Scent Absolute For Men 100ml EDP, $99.99; 7 Sukin For Men Facial Moisturiser 225ml, $12.99; 8 Banks Journal primary socks, $10.53, shopbop.com; 9 Lead chocolate leather sneaker, $249, bared.com.au; 10 Coach New York money clip card case, $133, shopbop.com; 11 Metal-tipped row-stitch leather belt, $139.95, scotch-soda.com.au; 12 Jersey T-shirt in bordeaux, $79.95, scotch-soda.com.au; 13 Selenium chocolate leather boots, $369, bared.com.au

skincare to sophisticated, woody scents 21 3 4 5 6 7 8 910 11 13 12

Burnished chocolate browns and moody maroons are dominating this season. earthy palette their cue plant-based

The rich,

menswear

is complemented by skin and body products that also take

The House of Wellness 27 style notes WORDS BYRNEANNA IN NATUREHIS

The House of Wellness 29 style notes woodstoDownthe Frosty mornings, warm coffee, cosy knits and a crackling fireplace — it feels like winter. Warm up your soul with these beautiful scents that embrace this season’s romance and comfort SHOP FAVOURITESYOUR SCAN THE QR CODE DARK CHARM Azzaro Wanted By Night 50ml EDP, $49.99; Diesel Bad 50ml EDT, $69.99; Paco Rabanne 1 Million 100ml EDT, $99.99; Silver Scent 100ml EDT, $39.99; Burberry Brit For Men 100ml EDT, $69.99 FIRE WITHIN Versace Crystal Noir 90ml EDT, $99.99; Calvin Klein Euphoria For Women 50ml EDP, $39.99; Roberto Cavalli Nero Assoluto 75ml EDP, $69.99 CRYSTAL CLEAR Giorgio Armani Si 50ml EDP, $129.99; Jimmy Choo 60ml EDP, $59.99

NEW SKIN RELIEF Calm distressed, sensitive skin with nature . Formulated with natural hydrating active, Maize Complex to soothe dry, sensitive skin & Plant Prebiotics known to help protect the skin’s microbiome. FREEFRAGRANCEFORMULABALANCED HYPOALLERGENICFORMULATED

“Wellness to me is taking the time for yourself and for your family.” PHOTOGRAPHY TINA SMIGIELSKI STYLING DANIEL PACIOCCO HAIR AND MAKE-UP SHARA FERGUSON Jacqui wears Witchery x Ellery shirt, Viktoria + Woods pants, Nine West shoes

“I’ve always put my job first and I think it’s time now to put my family first,” Jacqui says. “Being in one place for a long time, it wasn’t working for me, but most importantly it wasn’t working for my family anymore. And I wasn’t as happy as I could be.”

Jacqui and husband Michael Felgate live in bayside Melbourne with their two daughters Maddie, 9, and Georgia, 5.

startFresh

After two decades working weekends and long hours as a newsreader and sports presenter, Jacqui made the decision earlier this year to step away from her role at Channel 7 to embrace new challenges and prioritise her family.

She admits that she has suffered moments of motherhood guilt at missing out on milestones in her daughters’ lives due to the busy pace of her career. “It’s a really easy thing to say, ‘Everything looks great on the outside — you have a glamorous job and a glamorous lifestyle’, but the reality is that like any parent who has to work, you worry all the time,” she says. “I worry that I’m not doing enough for my kids and I’m not doing enough for my family and I’m not doing enough for myself. I think over the past few years, there have been many points where I thought, ‘Am I really coping here and is this the best decision for me?’” Having also spent the past two years covering the pandemic, the heavy toll of news reporting meant Jacqui felt ready for a change. “It’s turning 40, and it’s that change of life time — it’s time to make a change and to take a leap of faith,” she says. Jacqui is now relishing her new role as a co-host on The House of Wellness TV alongside Jo Stanley, Luke Darcy and Luke Hines, which allows her to embrace health and wellbeing. “Wellness is what I want to do,” she says. “I want to feel better in my job, and at home, and be less stressed. I think we’ve all been so stressed over this last period and wellness to me is taking the time for yourself and for your family.”

The House of Wellness 33 cover story

The House of Wellness co-host Jacqui motherhoodboldopensFelgateupondecisions,andﬁndingjoy

WORDS ERIN MILLER

She has covered the Olympics and Wimbledon and hosted the AFL’s Brownlow Medal count but it is being able to cheer on daughter Georgia at an Auskick footy game that has brought new joy to Jacqui Felgate’s life.

story

34 The House of Wellness “Being able to make the time every day … for exercise is the best thing because it’s so good for your mental health.”

Jacqui Woodsshirt,WitcherywearsxElleryViktoria+pants;

TOP LEFT INSET: Viktoria + Woods cardigan, Witchery jeans, St Cloud Label coat, Wittner boots and Bling Bar earrings and necklace; RIGHT: Viktoria + Woods top, knit, pants and trench coat, Nine West shoes cover

Jacqui credits horse riding, pilates and running with maintaining her physical and mental“Beinghealth.ableto make the time every day, even just a little bit, for exercise is the best thing because it’s so good for your mental health,” she says. When she is out exercising is also when Jacqui finds the time to step away from work commitments and maintaining her Instagram social media profile, which soared in popularity during the pandemic because of her concise coverage of issues affecting everyday Australians, such as coronavirus testing wait times and RAT “Exerciseavailability.isgreatas when I’m doing a class, run or a horse ride, I don’t take my phone with me,” she says. “So I take a break then, and I think it’s important to doWhilethat.” she admits updating her social media feed can be a constant presence in her life, Jacqui adds that she sees so much benefit from connecting with her followers and fellow Australians.

Get

“I think when you’re 40 you become more confident in yourself and you care less what people think,” she says. “I would never have had the courage to quit my job and take a new role if I hadn’t been at this stage of my life, where I have enough confidence and self-belief.“Youalways question yourself and your worth and your ability. And learning to not do those things and say, ‘I am good enough at what I choose to do’, comes with age.” Who would you love to interview? David Attenborough. He’s an advocate for the planet and changed the face of broadcasting and was the original environmentalist. To be in a room with him would be an absolute life goal.

Yourwinterfavouritedish? A nice big bowl of lamb ragu. I love pasta and eat it all year round! What sporting team will always have you glued to the couch? The Geelong Football Club. I took my mum to the AFL Grand Final that Geelong won in 2007 and then I put her on the train afterwards and went out with some friends, and I met my husband that night, so it’s always been a memorable game.

Your ﬁrst job? I worked at Red Rooster and I stuffed the chickens. My first job and my worst job!

Your idea of a perfect day? Watch my kids play sport, have a horse ride and then go to a winery for lunch. I love Victorian food and wine and especially the Mornington Peninsula. Three things you can’t live without? Family, my pets — I’ve got a horse and two dogs — and I can’t live without wine.

The House of Wellness 35 “I love it,” she says. “There is always something happening in the world and if I get sent information by people I will of course keep posting it. “I love the news and just because you don’t work in a newsroom anymore doesn’t mean you aren’t passionate about the world around you. There are so many funny things that happen. “It doesn’t have to be a big news story — I do lost dogs, and I found someone’s lost dog, and I got so much fulfilment out of that.” Jacqui also gets fulfilment out of taking her daughters horse riding, sharing her wardrobe with her close friends and the odd cheeky glass of rose. And as she turns 40, Jacqui adds that she’s never felt more confident in her own skin.

GO BEHIND THE SCENES OF OUR COVER SHOOT WITH JACQUI AT HOUSEOFWELLNESS.COM.AU to know JACQUI

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in focus 38 The House of Wellness embracethechill THE COLDER MONTHS CAN BE A TIME TO REFLECT, RECHARGE AND REST. WE ASK THE EXPERTS HOW TO MAKE THE MOST OF THE SEASON WORDS CHARMAINE YABSLEY

15 ways to

1Socks are sexy It may not look sexy but there is an erotic benefit to wearing socks, We-Vibe resident sexologist Christine Rafe says. “There’s some research that suggests having warm feet increases the likelihood of an orgasm," Christine says. "(Having warm feet) supports a sense of feeling comfortable and secure and activates the parasympathetic nervous system (our rested, relaxed state). This allows for a much greater ability to experience pleasure and orgasm.” Plus, sock wearers are quicker to fall asleep than those who go barefoot.

foodpropertiesTheliversulphur,nutrients,packedO’Neilnutritionistdishes,”Sallysays.“They’rewithessentialfibreandcontainwhichsupportsdetoxificationpathways.antibacterialandantiviralmakeitagreatwholetotacklecoldsandflu."

Get ready to reset

Kate Kraschnefski, head of compliance and training at the Australian Institute of Fitness, says: “Before you hit the sack, lay out your training clothes, shoes, socks, water bottle and headphones. The less you need to think about in the morning, the less of an obstacle to training.”

9 Then get hot A study in the Journal of Human Kinetics reported that a sauna session can reduce your chance of colds and flu due to a stronger immune system. Feelgood Nation founder Michael Nguyen explains that infrared saunas use infrared light to heat your body and can help boost your immune system and provide relief from aches and pains. House of Wellness

2 Heat your veg Swap your raw vegie poke bowls for steamed or cooked vegies, Chinese medicine practitioner Dr Peter Mejia says. “Steaming vegetables helps release calcium, which is good for bone health. Some vegies are also more easily absorbed once cooked — such as broccoli and cauliﬂower. They’re high in vitamin C, so great for the immune system.”

8Shock your system Join the growing trend of people themselvesplungingintoicecold baths — known as the Wim Hof method. “One study found that those who regularly practised the Wim Hof method boosted their nervous system and immune system by encouraging the body to release Alexischiefresponses,”anti-inflammatorySoakBathhouseexecutiveandco-founderDysonsays.

The

3Spoonful of medicine

4springThink "Chop up spring onions and sprinkle them over your winter

"If you’re going to take one supplement this winter to stay healthy make it a daily dose of cod liver oil,” Peter says. “Cod liver oil contains vitamin A — vital for immune system function, cellular growth, eye health, and reproduction. It’s also rich in omega-3 fatty acids, which decrease blood clot formation and reduce inflammation in the body.” What makes cod liver oil stand out from other immuneboosting supplements is its high vitamin D content — low levels are linked to poor immunity.

The fitter you are, the less likely you are to catch a cold, according to a study published in the British Journal of Sports Medicine.

6Run for fun

You might find if you set a fitness goal, you'll be more likely to stick to a fitness plan. “Winter is a great time to sign up to a running event with your friends and have something to train for to keep you motivated,” Flow Athletic director Ben Lucas says. “The Real Insurance Sydney Harbour 10K/5K, the GC Marathon and City2Surf all happen in winter and are all great events to prepare you for the marathon events in spring.”

7 Get cold “Stand up paddleboarding is traditionally considered a summer sport, but we live in a country where it generally doesn’t get too cold,” Red Paddle Co ambassador and Move For Mental Health founder Kylianne Farrell says. “It’s a great body workout, but also a proven way to help your mental health, being outside in nature.”

5 MAINTAIN YOUR MOTIVATION

15INTENSE MOMENT Go hard and fast — a study has revealed just four minutes of vigorous activity three times a week was enough to make previously inactive men fitter and healthier. The study, by researchers at the Norwegian University of Science and Technology, found those who did high-intensity training (think running, skipping or jumping) made a substantial difference to their fitness.

12 STEW ON IT "Soups, stews and slow-cooked meals made with broth, meat and lots of veg are great for your gut, especially if recovering from illness,” naturopath Dr Sarah McKenzie says. “Add lots of ginger, garlic and onion for bug-killing action. Include fermented vegies like sauerkraut or kimchi; as a probiotic they provide fibre, nutrients and increase levels of good bacteria in your gut.”

IT MIGHT BE COLD OUTSIDE, BUT THIS WILL WARM YOU UP

in focus

11Refresh your smoothies “Add warm peppermint tea to your morning smoothie and drink on an empty stomach,” nutrition and wellness consultant Viktoria Krusenvald says. “It’s comforting for digestion, relaxes bowel muscles and supports the digestive tract. Try using the tea in a banana-berry smoothie for a sweet, minty result.”

40 The House of Wellness Mushiemarvels 14

13 Worship the sun “Sun salutes are a simple series of movements that warm you up and energise you quickly, especially as it includes a back bend (upward facing dog),” CD Movement founder Charlotte Dodson says. Repeat the series two to ﬁve times to gain maximum beneﬁts and to keep the blood circulating. Yoga engages your muscles and your mind but doesn’t need to be strenuous, Charlotte says. Hygge happy Embrace traditionScandinaviantheof"hygge" and make yourself warm and cosy at home. “Enjoy a ceremonial cacao,” health and nutrition coach Tracey Soltys says. “Cacao is rich in feel-good antioxidants (and) magnesium and releases endorphins in the pleasure centres of our gut and brain.”

Mushrooms have been tipped as one of the most popular health trends for 2022. “Adding medicinal mushrooms to your daily diet can help build a strong and resilient immune response,” The Bircher Bar founder Darcy Ogdon-Nolan says. “Try chaga, turkey tail, reishi or lion’s mane. You can take mushrooms in powered supplementsextract,ormake a mushroom broth to cook your veg or add to soups.”

STEROID FR REE ELIEF

A KEY PART OF ADOLESCENCE IS FEELING LIKE YOU BELONG, WHICH IS WHY IT IS IMPORTANT TO HELP SUPPORT YOUNG PEOPLE AS THEY NAVIGATE THEIR IDENTITY AND SEXUALITY

“It really is about creating an environment for young people to feel comfortable opening up and exploring their identity.”

The lesbian, gay, bisexual, transgender, queer/questioning, intersex, asexual and other gender diverse (LGBTQIA+) community represents an expansive and inclusive group of Australians young and old. And there are many resources, tools and programs available to those wanting to improve their literacy on the topic, whether it be to better understand their own sexual identity or to support others through their journey.

Rainbowconnections

ReachOut senior manager of digital content Annie Wiley says there are many ways to help a young person questioning their sexuality feel less alone.

— Annie Wiley

“Seeing people out there like you, that maybe look like you or have gone through similar experiences to you, can be incredibly impactful to supporting a young person so they can live authentically,” Annie says.

in focus The House of Wellness 43

WORDS CHARLOTTE BRUNDRETT

The importance of belonging For many, adolescence is a time to develop, understand and come to grips with who you are — and that can include yourAccordingsexuality.to the 2019 Australian Bureau of Statistics, 6.1 per cent of our youth identify as gay, lesbian or having an “other” sexual orientation, while the percentage of gender diverse youth is not currently known due to limitations of collecting sex and gender in the national census.

“I would encourage parents and carers to create a judgmentfree space and actively discuss LGBTQIA+ people or issues in a positive perspective.”

in focus 44 The House of Wellness

LGBTQIA+ community (in Australia). High schools are even making parents sign conditions that their child won’t identify as anything besides what they were assigned at birth,” Rudy Jean says. Later this year, Rudy Jean will feature in a TikTok documentary, funded by Screen Australia, in which he shares his experience playing statelevel badminton before transitioning.“We’rehoping this documentary resonates with parents, carers and children because currently there’s no pathway for young trans and gender diverse people to participate and play sport, and the few that do are subjected to this awful media frenzy,” Hannah says.

Be accepting “(Understand) whether you’re queer or straight, trans or from other marginalised groups, you still have to exist in the world and you still have to exist in society. Being accepting and inclusive makes life easier for everyone,” Annie says. Keep the dialogue open “It really is about creating an environment for young people to feel comfortable opening up and exploring their identity,” Annie says. She suggests using media examples to spark discussion so you can show the young people in your life that you are supportive and open to those kinds of conversations.

“During my high school years, we didn’t learn anything about queer or transgender people or their history and that can be really isolating if you identify within this community and are going through these experiences for the first time,” Hannah says. Not wanting another generation of youth to face similar roadblocks, Hannah launched Rainbow History Class, an innovative global online platform that teaches the history of LGBTQIA+ people in an entertaining and educational format. “Kids might not have the resources available to them to realise whatever they’re feeling or going through has been felt by millions and millions of people since the beginning of time,” Hannah says. “I think if we were taught queer and trans history in school, I would’ve come out sooner and my experience coming out would have been much better.”

FOR MORE SUPPORT VISIT

isRepresentationcrucial

A trailblazer for queer storytelling, Rainbow History Class is hosted by Melbourne-based creative Rudy Jean Rigg and features teachers based around the world.

How to YOURSUPPORTCHILD

Do your research “It’s important to get a sense of what it’s like to live in your child’s shoes and parents can gain an educated understanding of LGBTQIA+ topics through reading books and magazines, listening to podcasts, checking out specific services in their area or by looking at publications that cover LGBTQIA+ issues,” Annie says.

Give your kids room to express themselves “Trans and sexuality-based crimes are still an issue in 2022,” Rudy Jean says. “Don’t get me wrong, but parents shouldn’t be the ones instilling fear in (kids). If anything, they should be raising them up and using their influence to have a positive impact on them.”

When 30-year-old Hannah McElhinney was a teen, she felt unrepresented in the school material she was taught.

The impact of restrictive bills Rudy Jean hopes the engaging and entertaining nature of Rainbow History Class helps connect youth while also educating them on important LGBTQIA+“Becausematters.ourchannel is global, the experiences of trans and queer students is so varied; not just country to country, but school to school,” Rudy Jean says.

Although negativeproposalandsupportglobeandlegislationrepresentationLGBTQIA+isimproving,isbeingproposedpassedaroundthethatcanrestrictservicesforqueertransteenagers.“Thereligiousfreedombillcouldhaveamajorimpactonthe

HistoryRainbowClass rainbowhistoryclass.com Reach Out Australia au.reachout.com QLife Australia qlife.org.au Youth Solutions youthsolutions.com.au/ get-help/lgbtiqaservices Intersex Human Rights Australia ihra.org.au

PHOTO KHAN/AFPSAEED the Lawrence,Floodwaterssubmergein northern NSW; (right) houses in Lismore.

In the early hours of February 28, floodwaters hit northern NSW — an event not only devastatingly record-breaking, but followed by another flood just four weeks later. Recovery will take years and require long-term support. And we can all help WORDS KAREN FITTALL

T he rain sounds different to Kym Stone now. “When the downpour that caused the second flood was falling, even though we were safe and we knew our house and our business couldn’t be any more ruined, I was up all night throwing up,” Kym says. “I’m a confident, strong woman and I wasKympetrified.”isnostranger to floods. She and wife Sarah own Flock, a beloved Lismore cafe, which they had to relocate and rebuild after a horror 2017 flood. When they bought a house in 2021 in the same city, they avoided the flood zone. On the last day of February 2022, however, that tactic meant nothing. Their house was flooded and so was their cafe in an unprecedented flood. “The day before (the flood), even though we hadn’t been warned the water was going to go over the flood levee,

46 The House of Wellness

Afterfloods

TOP: Sarah and Kym Stone.

“You know when you’re at the beach and you feel a wave at your ankle and then the next one hits your knees? That’s how fast the water was rising.”

— Kym Stone we called it. It was Sunday and Flock was booming but it got to midday and there was too much rain,” Kym recalls. “I said to our team, ‘Stop taking orders. We need to lift everything we can up to the shop’s mezzanine level’ because in Lismore’s history, floodwater had never been that high. Others thought we were being dramatic but I wanted to be safe rather than sorry. “It was a huge effort but once we got home, we felt like even though things would be messy for a while at Flock, we didn’t need to worry too much.” By 1am, Kym and Sarah were in their van, desperately trying to find a route to higher ground after being told at midnight to evacuate. “Getting out was terrifying. You know when you’re at the beach and you feel a wave at your ankle and then the next one hits your knees? That’s how fast the water was rising as we were driving through it.” Around the same time, on the other side of the Wilsons River that runs through Lismore, artist Lucy Vader was woken by water raging beneath her house, sitting high off the ground on stilts. “I was ready for a flood and was fully accepting of it,” she says. “Based on what I’d learned before I bought my house about its floor level in relation to previous flood levels, the very worst that could happen was that water might come 200 millimetres into my house. “I’d moved things off the floor and I was ready. The problem was, the warnings said the water might reach 10.8 metres but it ended up being 14.4Themetres.”water entered Lucy’s house soon after she woke and it rose quickly. “It had covered my feet by 2am and a few hours later, when it was pitch black because the power had gone, it was up to my armpits,” Lucy says. “Half of my brain was saying ‘this isn’t possible’ and the other half was saying ‘you have to sort this out or you’re going to die’.” She put her dog Dotty on a mattress that would eventually float in an air pocket near the ceiling and, near dawn, managed to drag herself on to her roof. “I clung to it in the rain for seven hours, listening to Dotty’s long, slow howls from inside. At one point, I saw emergency services about 500 metres away, so I tried standing up to get their attention. “They never looked my way and I nearly fell into the water, so I didn’t try that again.”

Before he did that, he did something else. “It was a huge request, but I asked him to save Dotty. It meant diving underwater through a window and swimming underwater through the house, trying to find the air pocket where she was floating, before doing the same thing in reverse with a dog in tow. And he just did it. “He’d saved 13 people and went back for more after me and Dotty, being told to get out of the water the whole time. This amazing person, and so many others, disobeyed the law to go and save people’s lives, and thankfully, they did it really well.”

Volunteer rangers to the rescue Among those steering boats through streets that day was a team of volunteers from Byron Rangers, a conservation group set up soon after the 2019-20 bushfires by founder Dean “Deano”DeanoSteele-Bennett.recallshow,on the morning of the flood, the group began receiving social media messages from people on roofs unable to get through to emergency services. ”We got more than 300 of those messages in a really short space of time,” Deano says. “So I told them boats were on the way and then we contacted all the (group’s volunteer) rangers in the area who had

ABOVE: Artist Lucy Vader with Dotty.

As she was mentally preparing herself to spend the night on the roof, a kayak appeared. “Suddenly, there was this mystery person who’d heard me screaming for help. I asked if he was in the army or with a rescue service and he said, ‘No, I’m nobody. But I’m going to get you off the roof’.”

The House of Wellness 47 in focus

PHOTO boats and said, ‘Guys, get out there’ and they just went. These are people just like you and I and they just did it. And we were only one group — there were heaps of others.

@BYRONRANGERS

Byron Rangers works closely with other community-led volunteer groups, too, such as the recovery hub that was set up at the Lismore headquarters of national Indigenous newspaper Koori Mail as soon as the floodwaters that tore through the building had subsided.

“In the first days and weeks after the flood I went through a bravado phase saying, ‘I don’t care about losing my stuff’,” Lucy says. “But some time in April, it hit me just how much I’ve lost. So many personal belongings that were part of my identity are gone forever. It turns out it’s not just ‘stuff’.” Kym has been told repairs to her and Sarah’s house won’t start until February. She’s unsure of Flock’s future. “We built our incredible business and then (the) 2017 (flood) happened. Throw in a fire that cut us off for six weeks, Covid, and two floods within a month. Are we fools if we step back into it? We’re not sure. But we know we love Lismore and that it’s not going anywhere.” For Lucy, the people of Lismore are “the most beautiful people I’ve ever had the pleasure of spending time with in my life”. “But in terms of Lismore’s recovery, it’s a long way off,” she notes. “We’re in need of a lot of love and care from the rest of Australia.” Byron Rangers Jono, Jack and Pete with Deano (centre).

“More than 1000 people had to be rescued off their roofs by civilians because the water came up so quickly.”

When Deano’s team heard that Coraki, a town 25km south of Lismore, hadn’t had a GP on the ground for weeks due to the floods, they found one and organised house visits by boat. Likewise, when 15 miniature horses were still stranded on a property between Casino and Coraki in early April, Byron Rangers and a huge team from the community found a way to make the rescue happen.

48 The House of Wellness in focus HOW TO HELP TO BECOME A BYRON RANGER OR VOLUNTEER WHILE YOU ARE IN THE NORTHERN RIVERS REGION, CONTACT Byron Rangers byronrangers.com@byron_rangers DONATE MONEY TO Koori Mail’s Bundjalung Community Flood Relief bundjalung-community-gofundme.com/ flood-relief Northern Rivers Flood Relief Fund floodrelieffund.org Byron Rangers byronrangers.com

Long road ahead In Deano’s office, a whiteboard details the challenges ahead. The long list covers everything from soil testing to recruiting volunteers to tackling mouldy buildings, housing shortages and people’s mental health. “Recovery will take years and is going to require a lot of money and support,” says Deano, who is hoping to boost the group’s volunteers from 3000 to 100,000. Make a difference Besides donating money, you could volunteer for a day or two if you’re holidaying in the area. Ella says your support will make a real difference. “The most important thing for people’s morale is to feel like the rest of the country supports them in a physical way, because as you start to feel the support withdraw as time goes on, that’s what can leave people feeling hopeless.

Once the need for an initial crisis response ebbed, Byron Rangers shifted focus, organising emergency food, water and medical supplies to be delivered to flood-affected communities and teams that cleaned houses from Murwillumbah to Woodburn.

The Northern Rivers is a destination hotspot, so instead of going to Wategos (beach) every day for a week, why not put one or two days aside to volunteer and see what’s happened up here. That will have a far greater impact for you and for our community.” The aftermath Lucy and Kym’s homes had only recently been renovated and both were flooded. Flock cafe’s mezzanine floor with the moved items also succumbed to the water.

Bundjalung woman Ella Bancroft has volunteered at the hub from the start. “(Our work) started with getting bottles of water dropped off and then we began calling on people who we knew might be in trouble and it built out from there,” says Ella, who runs The Returning Indigenous Corporation charity. “We became the first hub in Lismore servicing not only the CBD community but Indigenous communities as far as three hours away from us. If we hadn’t been on the ground organising and calling our family members who live on missions and Indigenous communities in the area, they would have been overlooked and missed for sure.”

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JAKARA ANTHONY, OLYMPIC GOLD MEDALLIST, MOGUL SKIER WORDS ERIN MILLER

As mogul skier Jakara Anthony crossed the finish line at the Beijing Winter Olympics earlier this year, she knew she had done the best job she could.

The gold medal run, which Jakara followed up by claiming

PHOTOGRAPHY MINTANDGINGER the crystal globe for the overall World Cup champion in Europe only weeks later, was the result of years of hard work and tenacity — and a switch up in her mental approach. After placing fourth four years earlier at the theneededperformanceaJakaraWinterPyeongChangOlympics,realisedmainaspectofherthatworkwasmentalelement.

50 The House of Wellness

capableonceiling“Don’tputawhatyou’reof.”

Jakara Anthony has survived the twists and turns of elite sport and come out on top.

“There is a massive mental component in our sport,” she says. “There is a lot of fear and pressure if you let it get to you.”

“I knew I had laid down the run that I had gone there to do and executed it so well for that course, and I was so proud,” Jakara, 23, says. It was a performance,stunningonethat saw her win Australia’s only gold medal at those Games. With that medal proudly hanging around her neck, Jakara became one of only six Australian athletes to win gold at a Winter Olympics — joining names such as aerial skiers Lydia Lassila and Alisa Camplin, who is her mentor. “The biggest advice Alisa gave me was staying present in the moment,” Jakara says. “Trusting yourself and doing what it is you know you need to do and not letting others influence what you’re doing.”

Jakara admits that when she is not in the right head space or is nervous or scared, she tends to ski more conservatively. “Training up mentally has made a massive difference for me,” she says. “We’ve really hit that hard in the last four years and saw major progress. It allowed me to train at a higher level and compete at a higher level, which therefore was a very cool outcome.”

She also feels passionately about supporting Protect Our Winters, an international climate advocacy group that aims to protect alpine areas and raise awareness of climate change. “Climate change is a very real issue and Protect Our Winters has been quite big in advocating for changes to help keep our winters,” she says. She wants to ensure she does her bit so the next generation can experience the joy and thrill she does from winter sports in Australia. “Mt Buller is definitely my favourite spot,” she says. “My fondest memories of skiing come from that mountain. I absolutely love it there.”

Having now achieved her dreamchildhoodofwinning a gold medal at the Olympics, Jakara isn’t about to slow down — she still has plenty of goals to achieve.

The House of Wellness 51 my life

Now relishing a break at home before competition begins again in December, Jakara fosters her wellbeing by spending plenty of time outdoors. “Being active and getting to the beach is my downtime,” she says. “I love surfing, and I’ve got my road bike and mountain bike and just love spending time with my family when I’m back home.”

“Another Games in four years is one of the goals,” she says. “But I’ve also got a lot of goals that don’t revolve around results — it’s about how I want my skiing to be, how fast, and the jumps I want to do. That keeps the drive going.” She is also keen to use her platform as a gold medallist to inspire younger athletes. “It’s a massive privilege to be a role model to other people; that is one of the coolest things to come from winning an Olympic gold medal,” she says. “You can go out and inspire others to strive for excellence and push themselves to do things. Don’t put a ceiling on what you’re capable of.”

Jakara admits international training, lockdowns and border closures did take a toll on her during the pandemic.

“Most of our training facilities are in NSW and Queensland, so I was locked out of my home in Victoria for most of the year,” she says. “I think I have spent three months at home over the past two years. I was really fortunate to still be able to train and compete, but it was definitely a really tough couple of years.”

As a young teen growing up in the coastal town of Barwon Heads in Victoria, Jakara never limited her thoughts on what she might be able to achieve. Jakara and her family — parents Daryn and Sue and brother Matt — split their time between the family home and seasons at Mt Buller. “I’m sure it was really tough for them (her parents) at the time to swing it, but they made things happen and supported me along the way and were stoked to see me happy with what I was doing,” she says. “I just wanted to get as good as I could.”

Gus already has a clear goal for Gotcha4Life’s 10-year milestone.

“Most people know there’s a problem with mental health … but they don’t understandreallythetruenumbers.”

are an amazing group of people that I’ve known for a while now and it’s really important when you’re

W hen Gus Worland founded Gotcha4Life in 2017, it was driven by the goal to reduce suicide rates in Australia and one day eliminate them

“I’ve always said I’ve wanted to get as many facilitators as possible, so in another five years’ time it would be fantastic to see 100 facilitators out there every day, in schools, in corporations, in workplaces, talking about mental health. I think it would make a tremendous change to our suicide rates.” Since its inception, Gotcha4Life has hosted 4000 program sessions connecting 175,000 people while raising more than $10 million through fundraising and partnerships with companies such as Chemist Warehouse. “I feel very honoured and extremely thankful to be part of it,” Gus says.

VISIT GOTCHA4LIFE.ORG

Married at First Sight star Cameron Merchant, Big Sports Breakfast host Jaimee Rogers, Australian Army officer Hugo Toovey and former Dutch soldier and mental health advocate Anton“TheNootenboom.newpresenters

doing this type of work that the people presenting are your type of people,” Gus says. This past April saw the introduction of the Mateship Miles Roadshow, a new fundraising and awareness initiative in which Gus joined forces with Channel 9’s Today Show host Karl Stefanovic as part of a Gotcha4Life donation drive. The pair spent a week travelling across Victoria and New South Wales, raising a combined total of Gus$130,000.knows the topic of mental health can overwhelm people who want to help, but aren’t quite sure where to start. “What I’ve been telling people is to look after their own village, their own community, tribe, group or team — whatever you want to call it. Figure out who those important to you are by writing on a piece of paper a list of people you cannot imagine living without. That is your village,” he says. “If you just focus on looking after them, if you are vulnerable with them, and let them know they can be vulnerable with you — that you don’t want them to worry alone because they’ve got you to speak to — all of a sudden, you’ve got this deeper, better relationship with people that you love.”

Gus hopes if we all do this our relationships will eventually overlap and Australians will collectively have a stronger, more robust support network. “When you tell people the statistics surrounding suicide, it really does shock them. Most people know there’s a problem with mental health and mental fitness, but they don’t really understand the true numbers,” he says. “So, when you tell them seven men a day and two women a day are taking their lives and someone attempts to take their life every 28 seconds in Australia, it shocks people because they’re shocking stats.”

ABOVE: Karl Stefanovic and Gus Worland; INSET: Supporters of all ages get behind the cause.

formerOlympianfivefixturesessionshavefacestrugglewewithwevirtualprogramsreallywithprogress,foundationTodayaltogether.thenot-for-profitcontinuestomakeevenwhenconfrontedthepandemic.“WhenCovidhit,wepivotedquicklyandputallofourandpresentationsonformats,andwefoundthatwereactuallyabletoconnectmorepeoplevirtuallythananticipated,”Gussays.“WerealisedmanyAustralianstodiscussmentalhealthtoface.”Andwhilein-personsessionssinceresumed,thevirtualarenowapermanentoftheprogram.Thisyearalsowelcomesnewpresenters:AustralianGeorgieRowe,

in focus The House of Wellness 53 Still Gotcha THIS YEAR MARKS THE FIFTH ANNIVERSARY OF GOTCHA4LIFE, WITH FOUNDER GUS WORLAND REFLECTING ON HIS INVOLVEMENT WITH THE FOUNDATION AND WHAT LIES AHEAD WORDS CHARLOTTE BRUNDRETT

The House of Wellness Much has been made of the potential for video gaming to become an addiction or source of stress when you fail to level up. Despite a minority of gamers suffering from disordered gaming (an inability to stop playing that impacts relationships, school, work and sleep), the state of play is shifting and there is growing evidence to suggest certain types of games may help alleviate mental health conditions such as anxiety and depression.TheBond University Digital Australia 2022 report found 17 million Australians play computer games across their various forms, and 36 per cent of gamers had made friends from the hobby. Those who play spend an average of 83 minutes on the activity per day. So, with all this time spent in a virtual wonderland, how do we ensure we are doing more help than harm to our health and wellbeing? Too often seen as a path to pent-up frustration and aggression, video gaming might actually help you find inner calm

in focus 54

A study published by the Games for Health Journal in 2020 concluded casual games (fun, simple games that can be played in short bursts, such as Tetris, Bejeweled and Candy Crush) have the potential to relieve stress, anxiety and depression.

WORDS REBECCA DOUGLAS ON Mental health matters In a 2018 study, video games were found to aid in the recovery of some war veterans experiencing mental health issues such as anxiety, depression and posttraumatic stress disorder. Many participants in the study felt aspects of their lives such as social connectedness, mood regulation and self-confidence improved through their game play, although some veterans did also respond that they felt play was isolating.

GAME

A perspectivebalanced Professor Daniel Johnson from the School of Computer Science at Queensland University of Technology says playing video games is generally not a worry for most people. “There’s a very small percentage of people for whom video games can become problematic,” he says.

WORDS PENNY HARRISON

Roll with it

Fair play University of Edinburgh researchers found people who increased game playing in later years experienced less cognitive decline in their 70s. A French study found the risk of dementia was 15 per cent lower in board game players, concluding that “stimulating leisure activities are considered possible protective factors against dementia and cognitive decline”. Dr Rogerson says children can learn relevant maths and improve reading as they play, while older children might practise collaboration skills and negotiation. “Around 0.5 per cent of players may experience some negative effects related to video game play at some point in their lives.”

The House of Wellness 55

They may have spent years in a cupboard, but board games are now back on the table, with researchers finding a host of health benefits come into play. Families connect This resurgence of old-style gaming has been spurred on by multiple lockdowns in the past two years of the pandemic. Purchasing data from some of Australia’s biggest retailers during that time saw demand for board games and jigsaw puzzles jump by 475 per Australian-ownedcent.Journey of Something breathes new life into puzzles and oldfashioned favourite games such as Guess Who?, Yatzy, bingo and Founderdominoes.NicolaCaras says the uptake in board games has seen people move away from screen time to connect with family and friends. “There are so many benefits,” Nicola says. “You have to be creative, analytical, focused. And playing games is a great way to reduce stress and spend timeUniversitytogether.”of Melbourne board game researcher Dr Melissa Rogerson says our love of board games is driven Board games are making a comeback, so toss the dice and score bonus points in wellbeing, too

— Dr Vasileios Stavropoulos “There are so many benefits. You have to be analytical,creative,focused.”

Victoria University senior lecturer of clinical psychology Dr Vasileios Stavropoulos says the effects of playing games can vary depending on three factors — who the player is, the form of the game and its environment, and what else is going on in the gamer’s life and surroundings.

A sense of belonging A positive effect seen in recent years has seen many people using online games to help alleviate social isolation. “During the Covid-19 pandemic, many people transferred their needs to socialise, communicate and engage in a meaningful experience into game worlds, and these people presented to have reduced anxiety and reduced levels of distress,” Dr Stavropoulos says. He says individuals who feel these kinds of benefits from playing digital games can derive a real sense of belonging, purpose, identity and a comforting feeling that they matter from their game play. “They are beneficial to some users, to the extent that they provide them meaning through the world of the game,” he says. “They

theythesomebeneficialaretousers,toextentthatprovidethemmeaningthroughtheworldofgame.”

Your turn Picking which board games to play to improve your health and wellbeing comes down to personal preference. When it comes to social connection, many people are drawn to the games from their childhood, Dr Rogerson says some older games, such as Scrabble, Cluedo and Monopoly, which have a simple set of rules, can still be challenging, allowing for complicated decisions and strategies. However, she says, part of the growing appeal of board games is the exciting and diverse range (often with complex rules) now available. “It really depends on the type of benefit you’re looking for,” Dr Rogerson says. “If you’re looking to improve spatial ability, then a game like Jenga might work well. “A game like Halli Galli is great for everyone in promoting fast responses and processing speed, but it’s also a great way for young children to learn about different ways to make the number five. “What I would generally avoid are games based purely on chance — although they can still be useful for promoting social behaviours.” by a fundamental need for social interaction. “It’s a great way to experience family leisure,” she says. “And we know how important leisure activities are for relaxation.”

— Nicola Caras

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ABOVE: Catriona Bisset throws herself into emotionally.canlowsRIGHT:groundedhelpsINSET:competition;DogPlumCatrionastayandrelaxed;Thehighsandofeliteathleticstakeitstoll

“I recently sat down with my new coach and psychologist … I needed to step through what I’ve been through, to have someone on my side and on my page and not be surprised, shocked or afraid when I say ‘hey, I’m not having a good time today’ or ‘I’m having a panic attack’ and for them to say ‘that’s OK’ and not be interrogated about it.”

“Normalising it is important and so is removing fear and shame. The most powerful part is removing the personal judgment and the fear that you’re alone, the fear that you’re going to be judged, the fear that you’re the only one who is experiencing this and it somehow makes you defective. “We need to see it like any physical ailment, if you fall over and hurt yourself or if you inherit a genetic condition. “It’s just something you have to manage; it’s not a weakness or something to be ashamed of. “It’s just so hard because mental health is invisible in so many ways.”

CHRISTOAUSTRALIA/STEVEATHLETICS

The three-time national champion is passionate about normalising mental health — her own and others.

“In the past when I’ve had my worst periods of mental distress, I felt I was in unsafe environments. Today, I have the right people around me, an incredibly supportive partner in Nathan, my running environment is really strong and I’ve got great relationships with my coaching and medical teams. I’m good now at getting a feel quite quickly if a relationship doesn’t make me feel safe anymore. “In terms of practical dayto-day stuff, it’s talking to people who really love me for me and don’t care if I win or lose, spending quality time with them and my beautiful rescue greyhound, Plum.”

Catriona believes solid foundations create a strong base. “I always talk about it as a feedback cycle. If you’re feeling really good physically that will make you feel really good mentally, and if you’re having problems mentally it can really affect your physical performance,” she explains. “Getting those fundamentals right makes the biggest difference — having a great support network, getting the right amount of sleep and recovery, the right food.

Champion runner Catriona Bisset reveals the practices and people support that keep her mind on track

Tokyo Olympian Catriona Bisset is the elite athlete and person she is today because of the experiences she has been through. The 28-year-old middledistance runner, and current Australian record-holder over 800m, has openly discussed her ongoing mental health journey, including how she overcame an eating disorder as a teen. “It’s all changed me and made me really good at talking about my feelings and communicating with people. I think I’m a really good friend and confidant now to a lot of people in my life,” she says.

58 The House of Wellness PHOTOGRAPHY

Going the

WORDS MEGAN HUSTWAITE

“I’m not afraid or ashamed to have really hard conversations because I feel it’s my mission to de-stigmatise and normalise talking about mental health.

Catriona prioritises surrounding herself with people who make her feel safe and care about her happiness, not her race results.

Chemist Warehouse has teamed up with Athletics Australia to support athletes from amateur level to elite competitors.

Last year’s Tokyo Games was a career and personal high for Catriona but anxiety followed in the months after. “Sometimes I get so agitated and anxious I can’t sit still, relax or sleep properly after a race,” she says.

distance“I’mnotafraidorashamedtohavereallyhardconversationsbecauseIfeelit’smymissiontode-stigmatiseandnormalisetalkingaboutmentalhealth.”

The House of Wellness 59 in focus

“After the Olympics I started a mindfulness practice and it’s been really good. I use the Headspace app and I’ve actually incorporated a three to doandwhenall20mindfulnessfour-minutepracticeaboutminutesbeforemyrace.“Ihavemywarm-uproutine,thephysicalelements,andI’magitated,excitedtheadrenalinisgoingI’llareallyshortmindfulness (session) by myself. “I do a reset and just really get in touch with my body and stop my mind from continuously churning through the race plan, doubts and worries. “I started incorporating that into my pre-race routine and main training session and feel very physically present. “The more you do it the better you get at it, so I think it will be effective.” At Easter, Catriona competed at the Stawell Gift for the first time and is now preparing for the July 15 world titles in Oregon, US, and the Commonwealth Games in Birmingham from July 28.

“This year I’m really excited about travelling to compete again, especially without the Covid restrictions we had in Tokyo where your support group couldn’t be there,” she says. “I really just want to make an impact on the global scene. Over the last few years, I’ve perhaps underperformed or just not got the best out of myself on the day, so my goal for this year is to run to my potential. “I think if I can do that, the times, the andmedalstheresults will come.”

“Then things like meditation and supplements are extras.”

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If you can’t picture the sun setting over the ocean or a fresh green apple, you may have aphantasia.

Living with face blindness Another lesser-known condition is prosopagnosia or “face blindness”, where people can’t recognise familiar faces. It can result after brain damage, such as stroke, or develops during childhood when face recognition skills are developing. Genes may play a role. “We know that face recognition abilities vary widely between individuals — some are ‘super recognisers’ who rarely forget a face, and … between two and four children in every hundred have real trouble with face recognition,” researcher Judith Lowes, from the University of Stirling, says. “It is unrelated to vision, intelligence and memory — but those affected by it can have severe, lifelong problems recognising familiar faces. In some cases, people cannot recognise their immediate family or even their own reflection.”

Do you “see” sounds or numbers as colours? Perhaps the sound of a car appears as a grey line or the No.3 might be bright green. Or perhaps you find it hard to imagine a vivid sunset. Seeing sounds as colours is a form of synaesthesia. Many people don’t realise they have it because they’ve always seen sounds or numbers as colours. The good news is it’s not life threatening and it doesn’t need to be treated — it’s simply a neurological phenomenon, according to Josh Berger, from the University of Sydney Brain and Behaviour Lab. “People are born with synaesthesia. It can be an inherited trait — like having red hair or blue eyes. There’s not one specific gene involved but all genes connected to brain development,” Josh says. “There is a trigger like a sound, touch or taste and that causes an additional experience and this added experience can be from another sense. So you don’t just smell perfume in the air or hear a sound — you might have your own unique visual reaction, too.” About 4 per cent of people have“Somesynaesthesia.peoplesee less vivid colours, some see colours in their mind’s eye or as a fog, and others see colours directly in front of them,” Josh says. “If it’s accompanied by hypersensitivity, it can be difficult, but for the most part, people have no issues because it’s their everyday experience.”

Aphantasia

It’s described as being blind in your mind’s eye and may affect 2-5 per cent of people. “Most people discover they have aphantasia when they hear someone describing an image and they see black on black or nothingness — they can’t imagine a sunset or an apple,” says Professor Joel Pearson, director of the Future Minds Lab at the University of New South Wales. Prof Pearson says it appears people with aphantasia have less detailed memories and because of the strong connection between thoughts and emotions, they are less prone to anxiety. But why it happens is still a mystery.

in focus

SOME AUSTRALIANS LIVE WITH CONDITIONS THAT MANY OF US KNOW LITTLE ABOUT, AND HAVE PROBABLY NOT EVEN HEARD OF WORDS SARAH MARINOS

First person House of Wellness

NINA NORDEN, 39, AN ARTIST FROM SYDNEY, HAS LIVED REMEMBER.ASFORSYNAESTHESIAWITHASLONGSHECAN “I didn’t realise I had synaesthesia until I was 27. I came across the word in a dictionary and realised that was me. Then I realised why, when I was younger, my friends couldn’t relate to things I described because they saw the world differently to me. As a young child I remember Dad teaching me the days of the week and when he said Tuesday and Friday — I’d “see” those words. They still look the same. Tuesday is blue with waves and little dots and Friday is purple and grainy withWhenzigzags.Ihear cars on the street, I see those sounds as rough grey lines. When I hear notes on a piano, the little notes are red and as the notes get deeper, they become dark brown and black.Sometimes if I’m tired and in a noisy place all the sounds and colours can overwhelmingbebutIdon’tfind it hard to live it’ssynaesthesiawith—allI’veknown.”

The

differentlythingsSeeing

The House of Wellness 63 TOONEVEROLD to START WITH A LITTLE BIT OF KNOW-HOW – AND A LOT OF GET UP AND GO –IT IS POSSIBLE TO SLOW DOWN THE EFFECTS OF TIME WORDS LIZ M cGRATH Yes, getting older is inevitable and — as social media memes so succinctly put it — it’s certainly better than the alternative. But that doesn’t mean we should just throw our hands in the air and accept it. Think of the people you know who look great and have a zest for life that makes them seem much younger than they actually are.

While you can’t control your chronological age (the number of years you’ve been alive) there’s lots you can do to inﬂuence your biological age. Also referred to as your physiological age, this is about how old you seem. It takes many lifestyle factors into account including your diet, exercise and sleeping habits.

health wise 64 The House of Wellness

“Remember that what you could do at 20 isn’t necessarily what you should be trying to emulate at 50,” he says. “For example, when you’re younger, HIIT (high-intensity interval training) workouts are great but as we get older, they can be detrimental to your body because recovery takes longer.”

When pop singer Sia sang Move Your Body she was on to one of the secrets of healthy ageing. But you need to be smart with the intensity of your exercise and be prepared to adjust your routine, advises ﬁtness professional Rocco Pascale.

A 30-year-long female ageing study, led by Professor Cassandra Szoeke from the University of Melbourne, found the No.1 secret for women to live longer is movement, with just 20 minutes a day adding up to seven years to your life.

“Don’t wait for illness to present itself before acting. Rather, start an exercise routine from an early age and be consistent. “Choose things you enjoy and try and have a training buddy. It will help with accountability and camaraderie and you’re more likely to keep it going.”

“Science has proven that this is great as we age because it helps maintain bone density, muscle mass and overall general wellbeing,” Rocco says. “In fact, strength training is always beneﬁcial and should be incorporated into any exercise regimen — it gives you great bang for buck when it comes to results.” He also suggests being proactive rather than reactive.

Instead, incorporate strength training, the EFM Health Clubs recruitment manager says.

From the foods you eat to your friendships and stress levels — they all have an eﬀect on how fast or slow your body ages, the research found. And the good news? It’s never too late to get started, says Prof Szoeke, the author of Secrets of Women’s Healthy Ageing.

Be smart with your exercise

With many of us working for longer, you may consider a career change. And, as you adapt to changing physical limitations, you might also need to rethink your social interests. “It isn’t always easy, but the rewards are great,” Dr Ahmed says. “Join a club, give volunteering a go and try adjusting to new technology. It can open up a whole new world for you.”

“Lifespan has changed so much … The challenge is to find new habits, stay engaged and nurture things in your life beyond just yourself.”

The House of Wellness 65

— Dr Tanveer Ahmed

Skincare is more important, make-up not so much As you age, your skin becomes thinner and loses fat and no longer looks as plump and smooth as it once did. However, you can still show your best face to the world, assures make-up artist Desiree Wise. “In a nutshell, as the years progress, skincare becomes more important and make-up less so,” she says. “As you mature, your body begins to provide the skin with less of what keeps it hydrated and appearing young and supple, so a more ‘active based’ daily skincare routine is needed. “Targeted cosmeceutical serums delivering retinol, vitamin C and niacinamide increase cell turnover, fight damage caused by oxidisation and maintain optimal hydration levels, with the result a smoother, firmer, radiant, even-toned complexion with less fine lines.”

Find new habits We are all living longer. The number of people in the world aged 60 and older was predicted by the World Health Organisation to outnumber children under age five for the first time in history in This2020.means you may need to change your mindset as you get older, psychiatrist and author Dr Tanveer Ahmed says. “Lifespan has changed so much and there’s almost a whole extra half of life for many people,” he says. “The challenge is to find new habits, stay engaged and nurture things in your life beyond just yourself — whether that’s your grandkids, neighbours or others in your community.”

In contrast, when it comes to make-up, less is more, Desiree says. “Tinted moisturisers tend to look better than the full coverage foundations sported by young people,” she says. “Choose lightly applied greys, browns and mauves around the eyes — and matte or semi-matte shades are more ﬂ attering than high shimmer.” But bold lips are good at any age, she adds.

Research shows that social connections and cognitive stimulation — so, staying interested and engaged in life — are key for a healthy and happy life as you age, leaving you better able to handle stress and less prone to loneliness and anxiety.

Nutrient-rich foods are key Along with stepping up your exercise and skincare routines, paying attention to your diet can also have a considerable impact on how well you age. Dietitian Teri Lichtenstein says while you need fewer calories as you age, what you eat becomes veryHerimportant.tipsforsome key nutrients to look out for include calcium and vitamin D to help maintain bone health and general wellness. “We reach peak bone mass at around age 35 and it’s all downhill from there,” Teri says. “Not enough of the adult population are eating dairy foods, one of the best forms of calcium, so be aware of having enough dairy in your diet.”

Plant foods such as dark green leafy vegetables are also sources of calcium, although your body doesn’t absorb as much from them as it does from dairy foods. Vitamin D is found in fatty ﬁsh, eggs and sunlight. The importance of protein can’t be underestimated either, Teri says, particularly to help with lean muscle mass and physical ﬁtness as we age. “Think high-quality natural animal proteins and if you’re a vegetarian, focus on legumes, nuts and seeds. “Skim milk powder is also a useful and low-cost source of protein,” she says.

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Before

THINGS TO CONSIDER BEFORE MEDICINESCOMPLEMENTARYUSING

Jala Moushi basedMelbourne-communitypharmacist

Elderberry It is also known as sambucus nigra and has a long history of antibacterial and antiviral properties.Antioxidant and antiviral properties are found in its high level of flavonoids, which stimulate the immune system and prevent adhesion to the virus in the cell receptor. Multiple clinical trials and systematic reviews have shown elderberry relieves and reduces symptoms, duration and severity of influenza by three to four days. Doses vary but studies suggest 300mg to 1500mg daily for five to six days taken within the first 48 hours of symptoms is generally considered safe and well tolerated.

The House of Wellness 67

One trial showed echinacea (400mg echinacea purpurea) given three times daily as prevention to children aged 4-12 years prevented upper respiratory tract infections and reduced associated antibiotic usage. Owing to the great difference in echinacea preparations tested in many clinical trials, the evidence from these studies is Nevertheless,disputed.itis important to choose a high-quality echinacea supplement, and to use it as early as possible from symptom onset to ensure efficacy.

✽ What are the benefits? ✽ What is the scientific evidence to support its use? ✽ Cost ✽ Will this CAM harm me because of interactions with other medicines or potential side effects? Always speak to your doctor or pharmacist before starting any over the counter products, including CAMs. Timing is important when starting zinc supplements for cold or flu. Zinc is most effective when started within 24 hours of the onset of symptoms. Echinacea It remains controversial whether echinacea helps prevent or treat the common cold — some studies have shown the herb can make you feel better faster while others suggest no impact at all. Several clinical trials have shown that people who take echinacea as soon as they feel symptoms starting can reduce the severity of their cold and have fewer symptoms compared to those who do not.

Other side effects include changes to the sense of taste, which often occurs after two weeks of use. Check with your doctor or pharmacist before starting products containing andrographis as it does interact with medicines. A 2017 systematic review and meta-analysis (the strongest type of study) of 33 trials reported that andrographis reduces severity of cold and flu symptoms, however the studies reviewed were of poor quality. Zinc A 2021 meta-analysis showed that zinc reduced the risk of catching a viral respiratory tract infection such as the common cold or flu. When zinc was put to the test for treating symptoms, it was able to reduce day three symptom severity. However, there still remains considerable uncertainty regarding the efficacy of different zinc formulations, doses and administration routes. When it comes to reducing cold and flu symptom severity, the most evidence exists for lozenges, and zinc gluconate and zinc acetate forms. A study showed a daily dose as low as 15mg increased immune cells within days. reaching do

Cold and flu season is upon us. These respiratory tract infections are everywhere in the community and they affect everyone differently — from a mild cold to more serious conditions such as pneumonia. Except for influenza vaccinations, preventative and treatment options are limited. Hand hygiene, reducing inappropriate antibiotic use and symptomatic relief with medicationsover-the-counteristhemainstay of treatment. Australians spend about $1.8 billion more on complementary and alternative medicines (CAM) each year than they do on Pharmaceutical Benefits Scheme medicines, with about half of Australians using complementary medicines. However, the evidence behind some CAMs can be weak or limited and the products available on the shelves may not contain the right dose or part of the plant. Here are some common CAMs and their uses.

Andrographis Products containing this herb may improve symptoms of a respiratory tract infection (cough, sore throat) when started within 72 hours of the onset of symptoms. If you experience side effects, including severe allergic reaction (such as hives, mouth tingling, swelling of tongue or throat), seek immediate medical attention.

Cold, hard facts

your research health wise

for medicines,complementarytakethe time to

ACO CERT. NO. 11027

“Make sure the fathers and partners are OK as they can often get forgotten,” she says.

FOR INFORMATION ON HOW TO SUPPORT FAMILIES

WHO EXPERIENCE STILLBIRTH AND INFANT LOSS VISIT REDNOSEDAY.ORG.AU

withCopinggrief

Molli hopes sharing her story will encourage people to ensure they know how to support parents experiencing the grief of losing a baby. “Don’t be afraid to talk about it,” she says. “Don’t be afraid to say their baby’s name, because if you don’t say it, we will never hear it.”

a few days in hospital with him at their bedside in a cuddle cot, which is a special cool cot designed to allow families to spend time with their babies after they have died. “The hospital arranged for a company to come and take some photos of us together and our families were able to visit and spend time with him, too,” Molli says. “The hardest thing was when I was discharged and I had to leave him.”

health wise

The House of Wellness 69 Molli and Matthew Sarafov were able to spend time with Hunter.

The week after they left hospital, Sydney went into a strict lockdown due to the pandemic and Molli and Matthew were at home without their baby son.

Molli also took up gardening and created a special garden of succulents, which she named Hunter’s Garden. Due to the lockdowns, Matthew, who works in hospitality, was unable to return to work. Molli says it is important that people also support fathers and partners who experience infant loss.

Molli Sarafov opens up about the pain of infant loss after her ﬁrst child, Hunter, was stillborn

They chose to have hesupply.cutplacentaissuehadfoundautopsy,anwhichtherebeenanwiththethatoffblood“Theysaidifhadcome

a few days earlier, it would have been fine, which was so hard to hear,” Molli says. In the weeks after Hunter’s death, the couple leaned on each other for support and Molli found solace in online support groups.

isunexpectedlychildren3000AboutbabiesandyoungdieeachyearinAustralia.RedNoseDayonAugust12.

andwassymptoms.”issuesnobeforeatbloodsays.knowsickcesarean.emergency“Iwasreallyanddidn’tit,”Molli“Ihadhighpressurethattime,butthatIhadbloodpressureoranyotherAfterHunterborn,MolliMatthew,29,spent

“Connecting with other people and sharing my story and hearing other stories has been what has helped me,” Molli says. “Matthew took on a lot of that caretaker role at first for me, physically and emotionally, and always being there for me, but it has been really hard on him, too.”

The hospital bags were packed, the baby clothes had been washed and folded and the car seat had been installed. Molli and Matthew Sarafov were excited and ready to welcome their first child in June lastAtyear.38weeks pregnant, Molli had started maternity leave from her work as a preschool teacher in Western Sydney and was at home nesting with her husband when she became concerned that she hadn’t felt her babyThemoving.couple went to hospital for a check-up where they were given the heartbreaking news that their baby had died. “It was absolutely horrible,” Molli, 29, says as she fights back tears recalling the moment.

Molli was then induced and laboured for 24 hours before their baby son, Hunter James Sarafov, was stillborn on June 22, 2021, weighing 4.53kg. All of Molli’s scans and appointments had been straightforward and there had been no complications throughout her pregnancy. “I am a bigger girl, so I have a high BMI, and so that was always talked about in all my appointments, but other than my weight on the scale, I had an absolutely perfect pregnancy,” Molli says.

While she was in labour Molli’s blood work showed she had developed HELLP Syndrome (hemolysis, elevated liver enzymes and low platelets), a severe form of pre-eclampsia and she ended up having an

WORDS ERIN MILLER

99,7%INGRD'ORIGINENATURELLE99,7%INGREDIENTSOFNATURALORIGIN

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Research findings Study first author Dr Haeme Park, a senior postdoctoral fellow at NeuRA and UNSW, says while stresses in early life, such as parental divorce, bullying or illness, are a well-known risk factor for mental health problems in adults, researchers wanted to understand why some people instead went on to develop mental resilience.

Bounceback wise

The team then compared the relationship between the anatomical brain networks and resilience of those who had experienced early trauma to those who had not. “We found there were two specific networks only seen in individuals who reported high wellbeing but who also had early life stress exposure,” Dr Park says. stretched)

RESEARCH HAS UNLOCKED ANOTHER IMPORTANT CLUE IN UNDERSTANDING

health

WHAT MAKES SOME PEOPLE MORE RESILIENT THAN OTHERS WORDS LIZ M cGRATH “All the world is full of suffering. It is also full of overcoming,” said US author Helen Keller, who undeterred by deafness and blindness, rose to become a major humanitarian and disability rights advocate. She could have been talking about resilience. The R word. It’s admired, sought after and can be hard to find when we need it most. And haven’t we needed that ability to adapt to and overcome stressful situations, particularly in the past twoWhileyears.we all want happiness and wellbeing, life and fate can throw up curve balls that make it feel impossible. So, what is it that makes some people more resilient than others?

72 The House of Wellness

It’s a question that has been occupying researchers from the Gatt Resilience Lab at Neuroscience Research Australia (NeuRA) and UNSW Sydney who, in collaboration with Stanford University in the US, have been investigating the effect that early life stress has on the brains of adults. They have confirmed for the first time that connections across certain physical structures within your brain are associated with resilience and that, while going through trauma in early life can affect your brain as an adult, it’s not necessarily going to lead to issues later in life.

Researchers studied brain scans and questionnaires from the TWIN-E emotional wellbeing study — which looked at genes and environmental experiences and how they impact the brain in enabling either resilience or symptoms of mental illness — and 242 healthy Aussie adults.

First person The

A YOUNG MELINDA WITH HER INCLUDINGFAMILY STEPHEN (RIGHT)

“It was ofaMelinda,heartbreaking,”now53andhappilymarriedmumtworecalls.“Stephenwasnineand he was crazy about sport — my sister, Maree, and I looked up to him and everything he did. “We were so young when it happened, but you remember the utter sadness of everyone around you and back in those days there wasn’t the professional support there is now.” Melinda says it was observing the quiet courage of her parents that

“These were in the temporal and parietal as well as the frontal regions of the brain, the areas related to emotion and cognitive functioning.” She says by contrast those in the study with low wellbeing had much looser neural connected pathways in the same areas. Build resilience

— Dr Haeme Park “Resilience isn’t just a coping mechanism or whether you are ‘hardy’ and it’s not something only some people are born with, it’s a process of how you adapt to adversity, the steps you take to deal with stress.

TO RESILIENCE,CANHOWLEARNGRIEFBUILD SCAN HERE

“And have compassion for yourself and be your number one supporter rather than your worst enemy when things don’t work out as planned. That’s something to be really mindful of as you’re dealing with life.”

aStephenandeachbutaItoupwaspushed——thattheher strength.gave“Theysufferedveryworstthingcouldhappenthelossofachildbutthewaytheythroughforusamazing.“Ithoughtiftheycouldgeteverydayandfindawaygetonwithlifethencould,too.“Sincethenlife’sthrownlotofchallengesmywayI’vebeenabletoresettime,workthroughitjustgetonwithit.“We’llneverforgetbutwehavefoundwaytocopetogether.” House of Wellness

FOR INDEFININGFOURSHEACCIDENTINBROTHERLOSINGCENTRALBENDIGOKEIGHRANMELINDAFROMINVICTORIA,OLDERSTEPHENADROWNINGWHENWASJUSTWASAMOMENTHERLIFE.

The researchers believe the structures had built up in resilient people as they adapted to stressful situations over time — good news for those who have suffered some sort of “Showingtrauma.that these regions in the brain in more resilient subjects were more strongly connected means there isn’t always a negative outcome to childhood stress,” Dr Park says. “So, you can adopt ‘emotion regulation’ strategies that can change and boost yourAssociateresilience.”Professor Justine Gatt, lead scientist of the Gatt Resilience Lab, says primary among these is “cognitive reappraisal” — that is purposefully reframing how you think about different emotional or stressful situations.“Whenfaced with a negative situation or a stressful situation, before you activate your full emotional response, stop and think about how you are going to respond,” Assoc Prof Gatt says. “You can adopt ‘emotionyourstrategiesregulation’thatcanchangeandboostresilience.”

“Have more awareness of when you are stressed and how you deal with it, because when you are aware it gives you a chance to think, ‘OK, am I dealing with this in the best possible way? Can I deal with this in a better and more effective way?’

Vitamins K2 and D3 play an important role in building healthy bones

A diet rich in processed food (high in fat and sugar and low in fibre) can be a mood killer by contributing to inflammation and decreasing blood flow. Choose a wide range of fruits and vegies, whole grains and fibre, healthy oils, seafood, nuts and legumes. Oysters are renowned for being aphrodisiacs; their effects may be due to their rich zinc content, a mineral needed for many functions, testosteroneregulatingstaminaincludingand levels.

health wise The House of Wellness 75 Ravinder Li y

Food, mood and libido

Fenugreek This is a popular herb that may help with sexual arousal and desire. It contains compounds your body can use to produce sex hormones, such as estrogen and testosterone. Saffron Used as a traditional spice and medicinal agent for at least 3000 years, saffron is effective in enhancing sexual function in both males and females, an analysis of five studies revealed. You may not have thought about consulting a naturopath, but they are qualified to look at all aspects of your health and lifestyle and can help you with a holistic plan to support a healthy libido. Look for a qualified practitioner who is a member of a professional association.

This vegie is high in nitrates that the body turns into the gas nitrous oxide, which may lower blood pressure and dilate blood vessels, opening blood vessels and boosting blood flow. Good circulation is important when it comes to sexual health in men andBeetrootwomen.also contains high levels of the mineral boron, which helps women metabolise and use estrogen and increases testosterone levels in men. Some herbs and nutrients may also be used to reduce stress, an important consideration for sexual health. These include ashwagandha, Siberian ginseng, rhodiola, passionflower, damiana and shatavari, plus B vitamins and vitamin D may improve blood flow. Tribulus Tribulus terrestris is a small leafy plant known for its use as an aphrodisiac in Chinese, Indian, and Greek traditional medicine.

Nutritionist MedicinesComplementaryandAustraliacommunicationsmanager

Omega-3s Fatty fish (salmon, sardines and fresh tuna) are rich in omega-3 fats, vitamin D and zinc. Omega-3s reduce inflammation in the body and may help with gynaecological and prostate health. Green scene The darker the leaf, the richer its nutrition so opt for spinach and kale and Swiss chard, which are rich in magnesium and otherMuch-lovednutrients.avocados are brimming with micronutrients, including magnesium, which is essential for hormonal health and relaxation. As well as containing magnesium, avocados contain boron, may benefit testosteronewhich research suggests levels. Berries and cherries Packed with flavonoids, dark berries containantioxidantspotentthatmayhelp Find the healthy path to boosting your sexual drive and function Sex drive is a tricky thing — you have probably heard that the most critical organ in sexual desire is the brain. So, it stands to reason that feeling good about yourself and your partner, getting regular exercise, stress relief and sleep are all vital. Medical issues can affect sexual desire, too, so get the help you and your partner deserve.

Taking tribulus seems to improve sexual experience in females. A 90-day study in women with low sexual pleasure found that taking 750mg of Tribulus terrestris daily for three months increased sexual satisfaction in 88 per cent of participants.

protect testosterone-producing cells from damage and increase testosterone production. The antioxidant vitamin C they contain (as do all vegies and fruits if eaten raw or lightly cooked) helps the body absorb iron needed for energy levels.

What about diet?

Beetroot and beetroot juice

AFT Pharmaceuticals Pty Ltd, Sydney. Patent No. 2005260243. AC-000940 maxigesic.com.au ASK PHARMACISTYOURABOUTTHISPRODUCTANDREADALWAYSTHELABELFOLLOWTHEDIRECTIONSFORUSE Incorrect use could be harmful PARACETAMOL IBUPROFENRELIEVES PAIN FIGHTS FEVER NEW DOUBLERELIEFACTION

By way of illustration, Medicare can provide a rebate for podiatry for someone with diabetes but won’t physiotherapyrebatefor an acute injury (unless, of course, there’s a relevant chronic condition associated). Your usual GP must assess your eligibility. Medicare requires that the assessment is done by the GP who has been, or will be, providing the majority of care to you in the last, or next, 12 months. Convoluted, I know, but it allows for you to see a new doctor if you need to, but you will need to stick with them. Importantly, it includes a doctor who works in the same practice as your usual GP. You will need to have a consultation (face to face or telehealth but NOT telephone for this one) so your GP can assess your eligibility for the rebate. They will need to prepare a detailed “GP Management Plan” (GPMP), as required by Medicare. GIVES HER UNIQUE VIEW ON ALL MATTERS MEDICALDr Sa y Cockburn, GP

furrowed brow when you ask at the end of a session. health wise MEDICARE AND ALLIED HEALTH SERVICES Message from reception: “Patient X called and asked if you can please write them a quick referral to get some physio on Medicare.” FOR PROGRAMDISEASECHRONICABOUTINFORMATIONDETAILEDMORETHE SCAN HERE

The final step to access the rebate is the “Team Care Arrangements” (TCA). Your chronic condition must be managed by a team of at least three practitioners. Your GP completes the TCA by collaborating with two others on your health team. This could be the allied health professional and your specialist. Then your GP will fill out the actual allied health referral form (formerly called EPC). Once eligible you can claim up to five allied health sessions annually. All five sessions can be used with one allied health professional or divided between several. The current rebate is about $55 per session. there … For you to claim the Medicare rebate your allied health provider must be registered with Medicare Australia and fall into one of the following groups: Aboriginal health workers, Aboriginal and Torres Strait Islander health practitioners, hope this GP’s

helps explain your

In yourappropriateservicesalliedwillwithconsultationyou,yourGPassesswhichhealtharemostforcondition/s.

The House of Wellness 77 My heart becausesinksthis is just not that simple. While Medicare Australia has provision for rebating certain allied health services, access to the rebate is restricted and eligibility is a bit complicated. Strap yourself in for the explanation. You must have a chronic condition to be eligible. The rebatable allied health sessions through Medicare Australia are part of a chronic disease GP management program aimed at reducing symptoms and complications of chronic conditions. To be eligible for a rebate you must have one or more chronic diseases. For the purposes of a Medicare Australia subsidy, “chronic disease” is deﬁned as a medical condition that has been (or is likely to be) present for at least six months, or is Chronicterminal.conditions include (but are not limited to) asthma, cancer, heart maydiabetesmusculoskeletaldisease,conditions,andstroke.Therebemultipleconditions.

Even if you have multiple chronic conditions you only need one GPMP. You will be asked to participate in goal setting and oﬀered a copy of the plan. A review date will be set to see how you are progressing. Medicare recommends a GPMP should be updated every two years with six-monthly reviews. But there’swait,more.

Nearly

atpathologists.psychologistsphysiotherapists,therapists,workers,physiologists,educators,chiropractors,audiologists,diabetesdietitians,exercisementalhealthoccupationalosteopaths,podiatrists,orspeechThesessionsmustbeleast20minuteslong, face to face and not of a group treatment.part I

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE. © 2022 Bausch & Lomb Incorporated. ®/TM denote trademarks of Bausch & Lomb Incorporated and its affiliates. Bausch & Lomb (Australia) Pty Ltd. ABN 88 000 222 408. Level 2, 12 Help Street, Chatswood NSW 2067 Australia. ALLEXCELLENT,DAYCOMFORT Experience Biotrue® multi-purpose solution works like your eyes to deliver bio-inspired moisture-richFreshcomfort.contact lenses, ready in just 4 hours pH balanced to match healthy tears while keeping certain beneficial tear proteins active Contains Hyaluronan for premium moisture. Up to 20 hours of lasting comfort.1 References: 1. Bausch and Lomb Sponsored clinical trial, M.Merchea Et al, ’’Clinical performance of a novel multipurpose lens care solution (Biotrue TM) formulated with a hyaluronic acid conditioning agent.’’ AC-001175

he notion that nature has the power to heal is hardly new, although it may have been lost in recent years amid hectic urban lifestyles and technology use. However, new research shows we’re returning to Mother Nature in droves for healing and health. The pandemic saw a huge shift in the way most of us live, with large numbers finding solace and support in the outdoor world. A Greener Spaces Better Places study found more than half of Australians believe getting outside and connecting with nature is more important now than before the pandemic, with more than half wanting to bring nature into their homes. Thanks to Covid, some city green spaces saw a 100 per cent increase in demand as the local park went from “something we took for granted to an essential need”.

WORDS PENNY HARRISON

NaturecallsT

BEING ANDCONCENTRATIONCANBYSURROUNDEDNATUREIMPROVEPRODUCTIVITY,BOOSTMOODANDLOWERSTRESS

The House of Wellness 79

A growing body of research shows that regular access to nature can directly affect our health. Improved mental health, less stress, lowered blood pressure, fewer headaches, boosted immunity, faster recovery from illness and surgery, and reduced violence and crime rates, have all been linked to a strong connection with the natural landscape.

From forest bathing to planting trees, people are increasingly looking to the natural world for their health and wellbeing

Lady palm is a small sculptural plant that works hard to make the air cleaner and safer to breathe. “It’s a real statement piece,” Duncan says. “And it’s also quite tactile, with long glossy leaves.”

The plant industry is blooming. According to 2020-21 nursery industry statistics, the 2.3 billion plants sold reveals an increase of 20 per cent over five years. Herb and vegetable plant sales alone rose by 27 per cent, while the indoor plant trend continues to grow. After multiple lockdowns,

Sansevieria is one of the few plants that produce oxygen powerfulDuncanovernight,says.“It’sforhelping sleep quality and removing VOCs (volatile compounds)organicfromtheair.”

Growth mindset

Horticulturist and The Plant Runner co-founder Duncan Hilder says the move to working from home has seen an uptake in the number of people bringing plants indoors to help purify the air. “Just being surrounded by nature can improve concentration and productivity, boosting moods and lowering stress.”

“Connection to nature helps ground you and settle the mind — I know when I feel stressed all I have to do is get out in the garden for half an hour and I instantly feel better,” he says.

Duncan says you can even grow your own food indoors through the development of smart kitchens with built-in grow lights. “There’s nothing to stop you from growing your own scented herbs and vegies on your kitchen benchtop,” he says.

80 The House of Wellness

live we

Greener Spaces Better Places ambassador Charlie Albone attributes the surge to a new appreciation people have for their own space and the effect it can have on their mood.

DUNCAN'S TOP THREE INDOOR PLANTS

Greener Spaces Better Places ambassador Charlie Albone.

MAIN: The Plant Runner co-founders Dominic Hooghuis and Duncan Hilder.

Devil’s ivy is the quintessential jungle-style plant. “This is a great purifying plant and makes you "It’slushsurroundedfeelbygreenery,"Duncansays.alsoverylowmaintenance.”

Another idea is to make your own herbal-infused oil from dried plants, such as rosemary or lavender, using a plant-based oil, such as coconut or olive. “It is an incredibly simple thing to do and can offer a serene feeling when applied on skin,” she says.

The House of Wellness 81

PHOTO BENSONALAN

Branching out

Matt says once our bodies "tune in" to the bush, we are more receptive to what it has to offer. "Once we have slowed down, our bodies can ‘bathe’ in the clouds of naturally occurring phytoncides (mixtures of essential oils) that connect with our internal health systems and produce beneficial results.”

Star power Broadcaster and author Indira Naidoo (above) has experienced first-hand the “magical power” of nature to heal during times of grief. Indira says her world fell apart when her younger sister died suddenly. But in turning to nature and connecting with an ancient fig tree in the botanical gardens near her Sydney home, she found an “unnoticed universe of infinite beauty”.

Many botanic gardens offer forest bathing workshops or guided nature therapy walks. Take action Our new appreciation for nature is prompting a greater awareness of conservation and climate change. And, of course, the wellbeing benefits of being in nature are further enhanced when you know you’re also contributing to the planet's wellbeing. Forest Therapy Victoria founder Matt Glover says we each have an inherent natural affinity for the bush. “As we gain greater understanding of how closely connected our wellbeing is to the natural environment, the more outraged we become when it is needlessly destroyed,” he says. A sense of community and ownership is created through council-run adopt-a-verge programs, monitoring of flora and fauna species, food sharing and community gardening, and tree planting days. Reforestation groups such as Landcare, ReforestNow and Trillion Trees Australia all offer opportunities for volunteers to embrace nature and play a part in protecting it.

In her latest book, The Space Between the Stars, Indira details her exploration of how nature can heal us during our darkest times. “Grieving requires stillness and introspection … (to) try to find meaning in the event that has rocked your world,” she says. “Nature is the perfect place for this to happen. Greenery, skies and water are all calming, relaxing, allowing you to rest, reflect and find meaning in your Indirasorrow.”recommends finding a quiet spot under a tree, slowing your breathing and relishing the natural sights and sounds. “Pay careful attention to the quiet and the hidden that is around you and the healing will begin,” she says.

The theBetweenSpaceStars by Indira Naidoo, published by Murdoch Books, RRP $32.99.

The centuries-old Japanese art of forest bathing has taken root in Australia as people look for ways to slow down and reconnect with the natural world. Forest bathing is a wellbeing practice that immerses the senses in nature. Matt Glover, of Forest Therapy Victoria, says it allows our bodies to slow to the point that we experience time in the same way nature does. “It’s not about walking a certain distance, counting steps or achieving a certain speed … it’s about stillness.”

powerful way to build resilience,” sheErinsays.advises growing herbs such as lemon balm and chamomile, which can be calming for the nervous system, especially in dried herbal teas. “Many medicinal plants are easy to grow and have infinite applications,” she says. “Greening any meal with hardy, culinary herbs such as oregano and thyme can create a very grounding and wholesome effect.”

Plant prescriptions

The use of nature as medicine dates back to the Paleolithic age, with plants used to treat everything from morning sickness to snake bite. These days, many Western medicine practitioners are writing “green prescriptions”, encouraging people to harness the therapeutic benefits of nature. Some are taking it a step further, with an increased understanding of plant-based remedies. In the Greener Spaces Better Places Plant Trend Report, herbalist, nutritionist and author Erin Lovell Verinder predicts a resurgence in natural medicine. “Working with plant medicines to support your body is a

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A LOVE NOTE FROM MICHAEL TO YOU THE NEW FRAGRANCE FOR HER

“I was trawling bookstores and noticed that a lot of Asian cookbooks available in English are written by Caucasian authors,” Rosheen says. “That’s why it was incredibly reassuring to see so many Asian Australians reach out to us during

The second section, with the amusing title The Rebellion: How to Disappoint your Parents, highlights inventive, semitraditional snacks, while the final section serves up tasty desserts and familial anecdotes in one fellRosheenswoop. made some interesting observations while developing the cookbook and studying what else was available in the market.

Soul

Heritage and nostalgia combined with a desire to teach the basics of Asian cooking is a recipe for satisfaction and delight

— ROSHEEN KAUL

84 The House of Wellness food

WORDS CHARLOTTE BRUNDRETT Growing up in Australia as immigrants with Chinese heritage, it was only natural that Rosheen Kaul and Joanna Hu discovered a love of food. But as two young girls caught between two cultures, they faced a constant battle — should they embrace the Vegemite sandwiches favoured by their classmates or stick with the traditional fare of their families. Now, as adults, the pair are rejoicing in their “Chinese-ish” upbringing with their first published cookbook, aptly named Chinese-ish. Filled with a mix of modern, unconventional and nostalgic recipes that celebrate the Chinese heritage of its coauthors, Chinese-ish steers away from traditionality. “Our first project together — The Isol(Asian) Cookbook (digital asset) — was so well received, and the experience made us realise there was a real lack of introductory Asian cookbooks available, specifically Chinese cuisine,” chef Rosheen says. Illustrator Joanna Hu says their cookbook is divided into three parts, with the first section perfect for readers wanting to master the basics. “We cover everything, from the various methods for cooking rice to more complex recipes or ones that involve niche Chinese ingredients that you might have to hunt for a little bit.”

"This is one of my favourite Sichuan dishes. It’s a very charming example of a dish named after the story behind it, the tale of an impoverished heroine who cooked a meal for her sick mother-in-law, only to be asked why there were ants all over it (the ‘ants’ being the minced pork stuck to the noodle threads)."

"ANTS CLIMBING A TREE" NOODLES, SEE PAGE 86

• 250g white short-grain or medium-grain rice Wash the rice vigorously and rinse it until the water runs clean. Bring 8 cups of water to the boil in a large saucepan, then add the rice. Stir and reduce the heat to a simmer. Continue cooking for 45 minutes, until the rice grains burst open and melt into the water. Stir the congee during the last few minutes of cooking to further break up the grains. Allow to stand for 10 minutes. (Note: recipe makes about 2kg of cooked congee) * Find ginger juice at specialty grocers, health food stores and most Asian grocers.

— JOANNA HU the process of putting together Chinese-ish; we felt like we had a strong support network.”

The pair have included recipes that are particularly special and nostalgic to them. “It’s a very special cookbook to us and I don’t think you’ll find any other Chinese cookbook that will have our recipe for the steamed egg custard," Joanna says. “This recipe was a childhood favourite of mine and being the illustrator of the book, I’ve decorated it with tiny hearts like a kid would in a notebook because it’s so sentimental.”

The House of Wellness 85 live we MUM’S CONGEECHICKEN SERVES 4 • 3 chicken thigh fillets, cut into small pieces • 2 tbsp ginger juice* • ¼ cup (60 ml) light soy sauce • 500g plain congee (see below) TO SERVE • 1 tsp sesame oil • ¼ tsp ground white pepper

• 1 tsp julienned ginger

Combine the chicken, ginger juice and soy sauce together in a bowl and allow to stand for 15 minutes to Placemarinate.the congee in a large saucepan and bring to the boil. Add the marinated chicken and simmer for 8 minutes, then cover and turn the heat off. Allow to stand for 10 minutes. Stir the congee, then divide it between four bowls. Drizzle with sesame oil, sprinkle with white pepper and scatter with julienned PLAINginger.CONGEE

"Congee, or 'porridge', is a bowl of rice with healing powers. My mum always made this as a remedy for coughs, colds or an stomach."upset

THREETREASURES,EARTHLY SEE PAGE 86

“Being Singaporean as well, we’ve got a few different cultural influences in our cuisine through different waves from China. It’s mostly southern Chinese, so hokkien and more unusual, regional Chinese dishes that you don’t really see in Australia,” she says. “It’s such a mishmash of Chinese food through Singapore, so I really took it upon myself to include these dishes because I felt they were really special and should be celebrated accordingly.”

Rosheen used the cookbook to highlight her heritage, which is Chinese by way of Singapore.

Place the pumpkin in a microwave-safe container and cook on high for 8 minutes, until very soft. Alternatively, you could steam the pumpkin for 25–30 minutes, until very soft. Drain any excess water from the flesh, place in a blender and blend into a puree. Add the icing sugar, adjust for your desired level of sweetness and blend onceTransfermore.the pumpkin puree to a bowl and add the glutinous rice flour in increments, working the mixture into a dry dough with your hands. You may need to add more flour depending on the water content of your pumpkin. The dough should not stick to your hands. In a wok or heavy-based pan, heat the oil to 160C, using a food thermometer to check the temperature. To make the cakes, roll the pumpkin dough into balls about the size of a ping pong ball, then flatten each into a 1.5cm disc. Lightly dampen the surface of each cake with a little water and coat with sesame seeds. Working in batches, gently slide the cakes into the hot oil and fry until golden-brown, about 5–6 minutes. After all the cakes have been fried once, fry them a second time for about 20 seconds to form a lasting crispy shell. Set aside to before serving.cool briefly

86 The House of Wellness PUMPKIN CAKES MAKES 15–20 SMALL CAKES

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• 2 tbsp light soy sauce Heat 1 tablespoon of oil in a wok or frying pan over medium heat and fry the pork mince until golden. Push the pork to the side of the pan and add the remaining oil, doubanjiang, garlic, ginger and sliced white spring onion and stir-fry until aromatic. Toss the pork through this sauce, then pour the stock over and bring to the boil. Add the softened mung bean noodles, sugar and light soy sauce and stir to combine, 2–3 minutes. Transfer to a plate, sprinkle with green spring onion and serve immediately. * Doubanjiang, a spicy fermented bean sauce, can be found in the Asian aisle of well-stocked supermarkets, or at most Asian grocers. sweet

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Submerge the eggplant in water with the salt. Allow it to soak for 15 minutes, then drain thoroughly and pat dry with paper towel. Toss the eggplant and cornflour together until coated and set aside. Heat the oil in a wok or frying pan until smoking and fry the potato slices until they are a dark golden colour and wrinkled. Drain and set aside. In the same oil, fry the floured eggplant pieces until tender, then drain and setBrieflyaside.fry the capsicum until it turns bright green. Remove from the oil and set aside with the other vegetables.Mixallthe ingredients for the sauce together with 2 tablespoons of water in a small bowl to combine. Remove all but 1 tablespoon of oil from the pan. Add half the garlic and fry until aromatic, then add the sauce. Bring to the boil, then return the vegetables to the wok and toss to coat them in the sauce. Add the remaining garlic, fry for 1 minute over high heat and serve. Edited recipes from Chinese-ish by Rosheen Kaul and Joanna Hu, published by Murdoch Books, RRP $39.99. Photography by Armelle Habib. Available from July 5.

• 2 tsp caster (superfine) sugar

SERVES 4 • 2 tbsp vegetable oil • 200g pork mince (ground pork) • 2 tbsp doubanjiang*

•

• 300g pumpkin flesh (about 1 small pumpkin), peeled, deseeded and cut into thin, even slices 2 tbsp icing (confectioners’) sugar

• 1¼ cups (200g) glutinous rice flour • vegetable oil, for deep-frying • ½ cup (75g) sesame seeds

• 1 floury potato, peeled, halved lengthways and cut into 1cm slices • 1 green capsicum, cut into bitesize pieces • 4 cloves garlic, minced SAUCE • 2 tbsp light soy sauce • ½ tsp dark soy sauce • ¼ tsp caster (superfine) sugar • 1 tsp cornflour (cornstarch)

• 4 cloves garlic, minced • 4cm piece ginger, minced • 4 spring onions (scallions), sliced, green and white parts separated • 3 cups (750 ml) good quality, store-bought stock • 350g mung bean (cellophane) noodles soaked in cold water for 1 hour to soften and then drained

"ANTS CLIMBING A TREE" NOODLES

THREE TREASURESEARTHLY SERVES 4 • 1 large eggplant, cut into bitesize pieces • 1 tsp salt • ½ cup (60g) cornflour (cornstarch) • 1 cup (250ml) vegetable oil

Still trying to process the past two years? Yoga could be the answer. The 5000-year-old mind and body practice is an excellent source of stress reduction and improved mental wellbeing — studies show it can lead to better immunity and sleep, as well as improved flexibility and strength. Why not invest in a weekend, or even a week, at a yoga retreat? It could be the gift to your body and soul that it didn’t know it needed, Barossa Wellness yoga instructor Tanya Bingham“Retreatssays.and yoga go handin-hand because retreats create space,” Tanya explains. “This space allows for a deepening of your yoga experience, time to replenish and nurture, and time to gain greater insight through reflection and contemplation.” Retreats also come with a healthy serve of social benefits, Tanya adds. “In most cases you get to spend time with like-minded people and enjoy amazing food to feed the soul.” So grab your coat and pack your yoga gear — here are some of the nation’s top destinations to help you work out everything from tension knots to personal issues. You can even turn each stay into a charming winter holiday. Move your mind and body to a place where inner peace lives WORDS DILVIN YASA breath a

Take

88 The House of Wellness

BAROSSA WELLNESS

The luxurious Gaia Retreat & Spa (gaiaretreat.com.au) offers 22 elegantly appointed rooms, suites and villas across 8ha in the lush Byron Bay hinterland. Choose a retreat package from two to seven nights, each one including a daily 60-minute yoga session, all gourmet meals and snacks, daily retreat activity and full use of the property’s facilities. Byron Bay is less than 20 minutes away. Take advantage of the region’s famous beaches, restaurants and yes, additional yoga workshops if desired.

The House of Wellness 89 live we

GRIFFINS HILL YOGA RETREAT, DUNKELD, VIC Set in a winter wonderland known for its sandstone mountains, cosy cottages and designedwalkingwildflower-dottedtrails,architect-GriffinsHill (griffinshill.com.au) welcomes those keen to skill up in the practice of Iyengar. Yoga packages range from three to seven days, each including daily yoga practice, gourmet meals and free time to hike or cycle through the Grampians National Park (or if you’d prefer, to sip hot chocolate in a local cafe or restaurant). Accommodation is a choice between luxurious king, queen or twin-share deluxe suites, each one with spectacular panoramic mountain views.

Not sure if you can commit to hardcore healthy living? The folks at Gwinganna Lifestyle Retreat (gwinganna. com) go on the journey with you, “relieving” you of any contraband in the way of cigarettes, alcohol, caffeinated drinks, drugs and food. Don’t worry, you’re in good hands; the health retreat combines organic living, spa, movement and relaxation amid emerald valleys and serves up a threeday yoga retreat (among others) that includes daily asana practices including Iyengar, hatha and yin-based rituals. Choose from a range of accommodation options and consider making a 15minute side trip east where the famous beaches and attractions of the sunny Gold Coast await.

LIFESTYLEGWINGANNARETREAT, VALLEY,TALLEBUDGERAQLD

Where better to nourish your body and mind than from the beach deck of Balance for Life Retreat (balanceforlife. com.au), one of the Top End’s best-kept secrets, with its pristine waters and unspoiled sands. Set 60km southwest of Darwin, this retreat offers yoga devotees the choice between day, weekend and six-day packages. It’s hard to go past the six-day Yoga & Nature Immersion program, which intersperses hatha yoga sessions between visits to some of the territory’s most iconic attractions. Healthy meals and endless opportunities to reconnect with nature are included.

AUSTRALIA’S BEST YOGA RETREATS

GAIA RETREAT, BROOKLET, NSW

UNTAMED ESCAPES, PERTH TO MARGARET RIVER, WA Give your wandering spirit the yoga retreat it deserves by booking a four-day package from Perth to Margaret River with Untamed (untamedescapes.com.Escapes au). This yoga and wellness glamping adventure combines yoga and meditation in some of WA’s most scenic locations with activities the region is famous for. Choose from sourdough workshops and gin tastings to swimming at rock pools and hiking along the Cape to Cape Track with a local healer and meditation expert. You’ll even do SUP yoga with a renowned yogini in Geographe Bay.

BALANCE FOR LIFE RETREAT, DUNDEE BEACH, NT

POINTTRANQUILRETREAT, DEEP BAY, TAS Heading to Tassie for a winter yoga retreat might sound like a tough sell until you consider two things: at Tranquil Point Retreat (tranquilpoint.com), the focus is on steamy Bikram yoga, guaranteed to keep you toasty, and two, the location doesn’t hurt either — offering ocean views, private beaches and fruit orchards right on the waters of Deep Bay in Tasmania’s Huon Valley. Yoga devotees can book the six-night Bikram Yoga Retreat. It’s designed for those looking for a physical and mental challenge, with daily Bikram classes and posture clinics. Keen to make the most of the wilderness surrounding the location?

BILLABONG RETREAT, SYDNEY, NSW Situated in the Sydney suburb of Maraylya, just 47km northwest of the CBD, Billabong (billabongretreat.com.Retreat au) offers the kind of leafy bushland scenery that would not be out of place in the Northern Rivers. It’s not just about scenery, of course; retreat programs here include twice-daily yoga classes and evening meditation plus additional daily workshops exploring the ins and outs of yoga, mindfulness, nutrition and self-care. Enjoy the semirural lifestyle of nearby Dural with a growers’ market and farm gates.

The House of Wellness

FOR THE BEST YOGA APPS TO TRY AT HOME VISIT HOUSEOFWELLNESS.COM.AU

The six-night Bikram Yoga and Bushwalking Retreat is for you, but don’t forget, a world of apple growers, boutique winemakers and salmon producers is only a short distance away.

7 Bridge pose Roll on to your back and place your feet a little wider than your hips, toes pointing forward, with arms by the side of the body and hands facing down. Inhale: lift hips, open the front. Exhale: roll back down to the mat. Take five rounds with nice long breaths.

BAROSSA WELLNESS, BAROSSA, SA Imagine a yoga and wellness retreat in a region known for its bounty of vineyards and farmhouses. The team behind Barossa Wellness (barossawellness.com.au) makes the dream a reality with weekend retreats at historic Collingrove Homestead, just a short drive from food and wine haven Angaston. Surrounded by magnificent gum trees, guests will enjoy daily yoga and meditation, nature walks and nourishing meals, evening yin yoga and guided yoga nidra sessions allowing for deep restoration and relaxation. Private yoga sessions can also be part of the package.

3 Extended low lunge Step your right foot forward and lower into a lunge. Rest your hands on your thighs or take your arms overhead. Draw your belly in to support your back. Feel for a lovely stretch along the front of your body. Take a couple of nice, big breaths here.

8 Supine twist Bring your feet together and take your knees to the left. With arms out at shoulder height, look towards your right hand. Stay there and breathe five full breaths into your side ribs and waist. Bring knees to chest and do the other side. Pause for a moment of stillness. Spend a few rounds of breath laying on your back before starting your day. 2 Downward-facing dog Spread your fingers and ground down through your hands to send your hips up and back. Look for a nourishing stretch through the back of your body. Give your head a little shake and make sure your neck is relaxed. Take a few long, full breaths here.

Morningyogaflow

Tanya Bingham from Barossa Wellness shares her moves to help cultivate calm, focus and energy

5 Tree pose Bring your feet together and slowly roll up to stand. Turn your right knee out to the side and place your foot to your calf or thigh. Float your arms overhead and gaze at something still to help you balance. Take a few full breaths and do the other side.

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6 Boat pose Roll down from standing and come to sit. Create a V shape with your thighs and torso. Lift your chest higher, and if it feels OK, lengthen your legs. Take five focused breaths. 1 Extended child’s pose Lengthen through your fingertips and send your hips back. Allow your chest to rest towards your thighs. Feel a soft stretch through your arms, back and hips. Enjoy five full breaths.

Place your left hand to the mat and reach your right hand up. Stretch out wide across your chest. Enjoy a nice twist while opening through the chest, hips and thigh. Take a nice full breath. Go back to downward facing dog, then step your left foot forward to repeat on other side.

4 Low lunge twist

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WORDS HARRISONPENNY live we smarts DESERT WARMTH Kaampa Edition Two Golden framed canvas print, by Leah Cummins, from $230, iheartwallart.com.au; Nomad dinner bowl, $19.95, ecologyhomewares.com.au ART CLEM SCULPTURE IN WHITE, URPLACE.COM.AU$129, The House of Wellness 93 IN THE FOLD Bonnie Gray Seasons print, from $320, norsu.com.au; Pleated detail round decorative pillow, $19.95, shein.com; Rita vase, $54.99, linenhouse.com.au SOFT FOCUS Cushions from $109, Yellow Interior print, by Charlotte Taylor, from greenhouseinteriors.com.au$225, WINTER GREEN Evoke — Forest Moss, from gingerﬁbySkinnytoodesigns.com;$90,stackedvase,EllaReweti,$159,nch.com.au The ability to create a stylish blend of andanobjectsartworks,andsoftfurnishingsisartinitself—asure-ﬁrewaytobreathewarmthandlifeintoyourwinterdecor LANA SOFA BED, $699, BROSA.COM.AU

Cleanse + Soothe Hydrate + ProtectHeat + STEPSoothe1 STEP 2 STEP 3 MoistOPTI-SOOTHE®HeatMask A reusable mask for soothing, effective relief of Dry Eye. EyelidPreservative-freeOPTI-SOOTHE®Wipes Textured wipes for daily eyelid hygiene, infused with Tea Tree Oil, Hyaluronic Acid, Chamomile, Aloe Vera. Love your eyes in 3 easy steps Preservative-free Eye Care Always read the label and follow the directions for use. AFT Pharmaceuticals Pty Ltd, Sydney mydryeyes.com.au HYLO-FORTE ® Relief from severe or persistent dry eye. NOVATEARS ® & NOVATEARS ® + OMEGA-3 Lubricates and protects by helping reduce tear evaporation. HYLO ® -FRESH Relief from mild or moderate dry eye. OR OR AC-001180

Fiona Weir Walmsley (Hardie Grant Books) RRP $48 “Pantries are places of magic waiting to happen,” writes cheesemaker and NSW farmer Fiona Weir Walmsley. The former food blogger now runs a cooking school that advocates making fare from scratch and her first cooking book has brought together dozens of recipes for her handmade pantry essentials. Baking crackers or whipping up jam may seem time consuming, but Fiona is passionate about encouraging others to have a go at making some of the things that you consume regularly. Try your hand at a range of scrumptious treats ranging from lemonade scones to orange cake and apple slice, or stock your pantry with your own relishes and sauces.

FROM SCRATCH

The writer and stylist’s latest book teaches you how to identify your own personal style and make small changes to create maximum impact in your home.

NO HARD FEELINGS GENEVIEVE NOVAK (HarperCollins) RRP $32.99

Penny is a 20-something living in Melbourne who feels like her life is in a holding pattern. There is her on-off boyfriend Max, who isn’t really living up to expectations, and her job, which has failed to come through with a promised promotion. All around her, Penny’s friends appear to be kicking life goals while she feels stagnant and drowns her sorrows in another bottle of sauvignon blanc. This debut novel from Genevieve Novak will be achingly familiar and relatable to anyone who has struggled to find their self-identity and has made a few bad decisions along the way. Overwhelmed and unhappy, Penny eventually decides it is time to stop listening to her negative monologue and make a few changes to her approach. With this refreshingly honest novel, you will get swept up as Penny navigates life’s turns and learns to value herself.

Nora is a literary agent who lives for books, while Charlie is an editor with a passion for words. They are both extremely successful in their own fields — and rivals to boot. When workaholic Nora is persuaded to join her little sister for a month-long holiday in Sunshine Falls — the small town that was the setting for her hit author’s latest romance novel — she never expects to add finding romance to her own to-do list. This aptly titled book is definitely one for book lovers. Like her two protagonists, bestselling author Emily Henry has a real way with words, packing plenty of great banter, laughs and lust into this engaging read, along with some unexpected plot twists. But don’t write this off as just another love story — there is depth and a real likeability about Emily’s characters that will keep you reading well into the night.

BOOK LOVERS EMILY (Penguin)HENRYRRP $19.99

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MAD ABOUT YOU MHAIRI MCFARLANE (HarperCollins) RRP $24.99

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International bestseller Mhairi McFarlane is back with another witty, modern novel about love and facing your emotional past. Wedding photographer Harriet might spend her days surrounded by happy couples, but she herself is reticent to head down the aisle. When her long-term relationship comes to an abrupt halt, Harriet ends up moving into a share house where she meets Cal, who is carrying his own emotional baggage. Filled with humour, romance and friendship, the novel follows Cal and Harriet as they go from being flatmates, irritated by one another, to something else. Along the way there are also some revelations about Harriet’s past that explain a lot more about how her approach to love has been shaped. While the plot is a bit of a slow burn at points, it is an easy read to enjoy on a chilly, winter’s day.

The House of Wellness 95

THE UNKILLABLES Jo Lambell (Murdoch Books) RRP $24.99 Add some greenery to your home and keep the house plants alive thanks to this new title. It gives a rundown on 40 plants suitable for indoor living and common ailments you may encounter.

THE COZYNATURALCOTTAGE Christiane Bellstedt Myers (Hardie Grant Books) RRP $49.99 Learn how to create comfort and warmth with more than 100 cottage chic styling tips, plus tackle DIY projects such as making curtains. A ABODECHIC

STYLE: THE ART OF CREATING A BEAUTIFUL HOME Natalie Walton (Hardie Grant Books) RRP $60

* The podcast is general in nature and is not intended to provide financial advice.

Make the change “The first step to any financial change, whether that is embarking on paying off debt, a new savings goal or growing your wealth, is to get clear on where your money is going, because this is where you’re going to find the extra money to do whatever it is you want to do. Money magic happens when we find that balance between spending on things we love, things that matter to us, and still allocating that surplus to our goals.”

AUSTRALIARENOVATING ALYCIA CHAPMAN AND CAITIE CORDERY Planning a home renovation or rebuild and don’t know where to start? This podcast will give you plenty of tips and tricks before you swing a hammer or pick up a paintbrush. The Brisbane hosts share loads of practical advice on topics such as DIY projects, real estate insights and working with an architect, plus interviews with building and real estate experts. House of Wellness

Why we spend ”A popular topic on my podcast is the emotional and behavioural aspect of money — unpacking why we are the way we are with our money, why we want to spend on certain things, and how to hack our habits and personality to make money management easier. I’ve started studying financial psychology to further my understanding of this area and add more value to my “TheBuyingaudience.”propertypropertymarketis the biggest financial concern for Millennials and Gen Z. Mathematically it is substantially more difficult for us to own a home than it has been for generations before us, and that’s confronting for a lot of people. The types of homes we can afford are getting smaller and smaller, and we’re often forced to choose between living close to jobs and opportunities or moving further away. Moving into the forever home in our 20s is nigh on impossible now. Instead, I think we can explore new ways of achieving financial confidence and stability without having to follow that path.”

“Get clear on where your money is going, because this is where you’re going to find the youwhatevermoneyextratodoitiswanttodo.” Emma Edwards

PODCASTSTALKING wi The GenerationBrokehostEmmaEdwards AS TOLD TO ERIN MILLER

live we

PHOTO PHOTOGRAPHYDUNBARBREEANA

Dive into finances “I wanted to bring something new to the podcast space, in that I’m not a ‘money expert’ as such, but I’m living the same experience as my listeners, and having conversations about how we can be more confident in our lives, in our money and in our careers.

—

KICPOD STEPH CLAIRE SMITH AND LAURA HENSHAW

Keep It Cleaner founders Steph and Laura advocate living a healthy, balanced life and their podcast tackles many of the modern issues facing the younger generation. The duo conduct interviews on a vast range of topics such as navigating new tacklingmotherhood,insecurity and understanding gut health.

I talk about money, career and financial wellbeing from a feel-good perspective. I explore the ways money intersects with mental health, and aim to create an inclusive, positive space to discuss our finances without judgment.”

96 The

Add a dash of colour to your beauty routine with a bold lipstick and show your support for the Liptember campaign. Founded in 2010, the campaign aims to raise funds for women’s mental health. More than $10 million has been raised and allocated to national research, programs and support services across the country. Throughout the month of September, women are encouraged to buy a Liptember lipstick from Chemist Warehouse, register online and get their family and friends to sponsor them. liptember.com.au What’s on

13Which part of the egg contains more fat and calories the yolk or the white?

16What is the main vitamin found in an apple — vitamin C, vitamin A or vitamin E?

TIMEQUIZ

19In which Australian state or territory is the location of the World Heritage Site–listed Daintree Rainforest?

August 25 is Daﬀodil Day and raises awareness and funds for cancer research and prevention. About 150,000 Australians are diagnosed with cancer each year. People can show their support by fundraising or donating to the annual cause organised by Cancer Council. daﬀodilday.com.au SEPTEMBER The city will come alive during the annual Brisbane Festival, which showcases extraordinary art, installations and live performances at venues across town. Held from September 2-24, this year’s program includes a theatre production of Othello and orchestra performances. brisbanefestival.com.au

5Who wrote and illustrated the comic strip Peanuts, which focuses on the social circle of young children?

The

17 Who preceded Gough Whitlam as the Prime Minister of Australia?

4In what year was the Sydney Harbour Bridge officially opened 1931, 1932 or 1933?

7 What is the national capital of the Commonwealth of Australia?

20How many coffee beans are normally used to garnish an espresso martini cocktail? House of Wellness TO TRY

6What word describes animals sleeping during the winter months?

AUGUST Dental Health Week is held from August 1-7, with the annual campaign aiming to raise awareness of the importance of oral hygiene and care by promoting teeth brushing and regular dentist visits. ada.org.au/dental-health-week

PICTURETHIS — PLANT IDENTIFIER If you have ever wondered how to identify the plant growing at the bottom of your garden, this app wille help you out. Simply snap a photo of the plant, and the app will provide its name and give you information on ideal growing conditions. It also provides advice on toxic species and plant illnesses.

8An average adult’s human blood makes up how much of the total body weight 2-5 per cent, 7-10 per cent or 12-15 per cent?

The motivation to exercise and eat well can often disappear over the chilly winter months, but Ella Mills’ app might give you the boost you need. It brings together plant-based recipes with classes on mindfulness and meditation. There are also tools to help you get a better night’s sleep, plus a wellness tracker to help you reach your goals.

18Normally, how many sides are there to one snowflake?

JULY Enjoy a drop of red inside and stay toasty warm during Winter Reds 2022, which runs from July 29-31. The three-day festival in South Australia’s Adelaide Hills will include ﬁreside feasts, wine tasting sessions and live music events. adelaidehillswine.com.au

97 3 APPS

EVIA Tackle menopause with a DrmenopausebyprogramhypnotherapydevelopedneuroscientistandresearcherGaryElkins.Theapp is a self-management tool that can assist women with handling their hot ﬂushes. The ﬁve-week program lets users track and evaluate symptoms and discover tips on sleep problems and night sweats.

Actress Cameron Diaz married which musician, singer and songwriter in 2015?

11Which poet and playwright is attributed to the quote: “Wisdom comes with winters”?

12Which is the only vowel of the English language located on the middle/second row of letters on a standard keyboard?

3Susan Sarandon portrays which character in the 1975 musical comedy film The Rocky Horror Picture Show?

10What traditionally is the name given to salt-cured roe from wild sturgeon in the Caspian and Black Seas?

15The wine regions of Eden Valley and Clare Valley are located in which Australian state or territory?

1 Which human organ pumps blood throughout the body via the vessels of the circulatory system?

ANSWERS1.Heart;2.Platypusandechidna;3.JanetWeiss;4.1932;5.CharlesM.Schulz;6.Hibernation;7.Canberra;8.7-10percent; 9.BenjiMadden;10.Caviar;11.OscarWilde;12.“a”;13.Yolk;14.SirimavoBandaranaike(SriLanka);15.SouthAustralia;16.VitaminC; 17.WilliamMcMahon;18.Sixsides;19.Queensland;20.Threeeecoﬀbeans.—CompiledbyWORDEDIT

2What are the only two species of monotremes (egg-laying mammals) in the world today?

FEEL BETTER — DELICIOUSLY ELLA

14Who in 1960 became the world’s first elected female prime minister?

Q How do I manage screen time with teens when they always have a device on them?

EMAIL YOUR QUESTIONS

THEHOUSEOFWELLNESS@NEWS.COM.AUTO

Leanne Ha Psychologist, andpresenterauthor YOU ASK, WE FIND AN EXPERT TO ANSWER

Q My teen gets anxious in new social settings. What is the best way to assist them? Model behaviour

Q What can I do to foster body conﬁdence in my daughter as she reaches adolescence?

A strong mind Feeling unsure and insecure about their developing and rapidly changing bodies is extremely common for teenage girls. As parents you can help balance this out by helping your teen discover her strengths, and reminding her that she is more than “just” a body shape. She may be incredibly compassionate, funny or clever. Help your teen embrace these strengths by encouraging her participation in sporting or academic clubs, drama clubs, music or art lessons. Finally, a teenage girl’s perception of their body is also influenced by how their mother relates to her own body. As such, it is important to role model body positivity. Consider engaging in activities together that help to improve your teen’s relationship with their body, such as yoga, swimming, walking, bike riding or resistance training. This can cause anxiety and, at times, an overwhelming fear of being judged negatively by others. While some teens may be able to identify and talk openly about their anxiety, many others cope by using avoidance strategies or using alcohol and other drugs to “cope”. As a parent there are a few things you can do to support your teen. First, it is important to validate how they feel. As a parent it can be easy to dismiss their anxiety because you think they are overreacting or have nothing to worry about. However, this can contribute to further avoidance and withdrawal. Instead, show them that you want to listen. Practical support Once your teen feels that you are listening, you can talk with them about easing into social situations in a way that makes them feel supported. An example might be offering that your teen go to the party or event with a close friend instead of turning up on their own. Or it may be planning something fun and relaxing to do afterwards as something to look forward to after the event. It might also involve talking about an exit strategy: sending a text to you or having someone with them who can assist them in leaving if their anxiety becomes too much.

Teens today have grown up with screens and devices. Finding that elusive balance between screen time and face-to-face time may seem impossible, but it can open up opportunities for discussions around what your teen is doing online. The key is to first approach the topic with curiosity instead of judgment. Try and see the positives, understanding that teens often use screens as a way to de-stress and regulate difficult emotions. Explain why it’s important to set limits around screen time, and set regular times where the family can engage in an activity together, whether it be a board game or watching a movie together. Finally, it is important to be a positive role model. As parents, we need to be mindful of our own screen time and demonstrate how to set healthy boundaries.

98 The House of Wellness live we

Validate feelings During the teen years, young people are beginning to form their identities, so this can mean they appear extra sensitive to how they feel others perceive them.

A NEW FRAGRANCE BY SARAH JESSICA PARKER DARE TO DREAM. BE THE LIGHT. LET YOUR STAR SHINE BRIGHT.

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