The House of Wellness winter magazine 2024

7 ways toEASE PAIN POINTS SOUPS

HATZI

THE HOUSE OF WELLNESS is published for Chemist Warehouse by News Corp Australia

PUBLISHER Chemist Warehouse

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Nick Smith

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EDITOR

Laeta Crawford

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Pascale Clearihan

Meisha Reynolds

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Joanne Trzcinski

Cathy Laird

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Growing up, Costeen Hatzi never envisaged a life of global travel and fame. But when you’re dating tennis star Nick Kyrgios, it’s a glamorous byproduct of the relationship.

Yet Costeen is intent on keeping it real, continuing to build her own brand as a content creator and small business owner while juggling the highs and lows of being constantly in the media spotlight as a tennis WAG.

“Both my parents are career focused, so I grew up in a family where being driven and ambitious was the norm, and I always knew I wanted to be successful, work hard and have a good life,” Costeen says.

“Being a WAG has opened so many doors for me. I’ve had so many opportunities and I have an incredibly supportive relationship with Nick, so I wish the expression was less polarising.”

When Chanel Contos created a social media poll in 2021 asking if followers had been sexually assaulted, it started new conversations around the topic

of sexual consent. We pick up that conversation and explore why consent education is so important, plus share tips on how to talk to your kids about consent.

Worried your child is addicted to gaming? We discuss the signs to watch for and how to manage it, plus we flip the narrative on ageing and reveal why it is a life stage to embrace.

And with the cooler weather upon us, we show you how to achieve a post-ski glow without the snow and reveal why skinfocused beauty is hot right now, plus all our regular health and lifestyle features.

Stay w l and enjoy!

From the team at The House of Wellness

HAIR STEPH LAI

MAIN Costeen wears Maje pleated mini skirt and shirt, Zara knitted top, Tommy Hilfiger shoes and her own rings ON COVER Costeen wears Zara burgundy velvet dress and gold earrings and her own bangle and rings

Win 1 OF 5 BONDI SANDS PRIZE PACKS

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Competition entries open at 12.01am on June 29, 2024, and close at 11.59pm on July 28, 2024. Email your entry, name and contact details to thehouseofwellness@news.com.au

COVER STORY

COSTEEN HATZI

In

Trends

8 We are loving

Bursting with berry influences

Style

11 Beauty notes

Skin takes the spotlight

14 Get the look

Frosty fresh shimmers

18 Beauty forecast

Hair speaks volumes

22 Peachy keen

Styling the colour of the year

25 Fragrance

Scent of enchantment

26 The Ultra experience

New era in beauty shopping

29 Structured for e ect

Outfits to conquer the chill

31 Weekend away

Layering is key

Features

40 Losing controller

The perils of gaming addiction

43 Sexual consent

Shaping new attitudes through education

48 Age of positivity

Getting better at getting older

51 Get to know

Adam Blum

52 My life

Podcaster and author

Ellidy Pullin

55 The all clear

Find joy in the declutter of a lifetime

Health

59 Chronic inflammation

Lifestyle choices to help keep it at bay

63 Sound the alert

Dealing with misophonia

65 Sporting chance

Saving lives after on-field tragedy

66 Tired of being tired

Tips to beat fatigue

71 So much to digest

Metabolism facts and fiction

73 Winter revival

Don’t let the cold get you down

74 Road to healing

How Daniher’s Drive helped Jane Simpson

77 Dr Sally Cockburn

Talking about cancer

Live well

79 Souped up

Nutritious and warming fare

84 New balance

Lisa Curry’s health and fitness refresh

88 Indulge the senses

Luxury spa retreats

Also

93 Decor

95 Books

96 What’s on and quiz

98 Ask an expert

Osteopath

Dr Elizabeth Saleh

RIPE for the PICKING

Celebrate the season with a glorious medley of berry and blackcurrant hues for a look that’s cosy but oh so chic

Compiled by Penny Harrison

CLOCKWISE FROM TOP LEFT

Revlon ColorStay Lipliner Raisin $17.39; Bulb vases, from $20, razzinofurniture.com.au; Make Scents of It pillar candles, $15 each (holders not included), norsu.com.au; Broccoli & Other Love Stories by Paulette Whitney (out July 30), $45, murdochbooks.com; Farmhouse Haven serving bowls, from $99.95, cobblestoneaustralia.com; Revlon ColorStay Looks Book Eye Shadow Palette in Enigma, $20.99; Cozoni Callie side table, $399, cozoni.com.au; Metal loop object, from $79, westelm.com.au

CLOCKWISE FROM TOP LEFT

The Merricks beanie, $55, thehookdesigns.squarespace.com; Shadow coat, $210, esmaee.com; &Tradition Flowerpot pendant, $415, mrandmrsdesigner.com.au; Ripples velvet full-length mirror, $599.95, gigiandtom.com.au; Scallop berry quilt cover set, from $179.99, adairs.com.au; Byredo Burning Rose Candle 240g (online only), $99.99; KeepCup Original reusable cup, $24, au.keepcup.com; Edinburgh cashmere scarf, $189, thetartanweavingmill.co.uk; Mosk Melbourne Eloise earrings, $39.99, crateexpectations.com.au

XERACALM

NUTRITIO N

PHOTOGRAPHY RICH MACDONALD

STYLING PASCALE CLEARIHAN

HAIR AND MAKE-UP JADE KISNORBO

HAIR AND MAKE-UP ASSISTANT AIMEE RAPA

MODEL PARIS/VIVIEN’S

Time to SHINE

The

Words Charlotte Brundrett

Paris wears H&M knit dress

Beauty trends have become increasingly skin-focused in recent years, with looks such as glass skin, doll skin and glazed skin surging in popularity, along with skincareinfused products. But what has sparked this new-found interest in the largest organ of the human body, and how is the beauty industry adapting to keep up?

Lockdown perk

The effects of the pandemic continue to be felt, but the fallout is not all negative. For many, lockdowns meant more time make-up free, and as a consequence people became better acquainted with the condition of their skin, and how to improve it. BeautyTok content shifted its focus to skin, and consumers became more educated on what ingredients targeted skin concerns. Since then, the beauty industry has moved away from heavycoverage products that mask the skin to more sheer formulas that let the skin shine. But it is not just make-up that is evolving with the times.

The ‘skinification’ of beauty

Our interest in skin extends far beyond the face, with body and scalp-care products also garnering interest, as many of us are keen to care for all areas of skin. The upsurge in interest is a trend known as skinification and it embraces everything from hyaluronic-infused haircare to lactic acid body wash as beauty fans adopt a holistic approach.

Pearl skin, the latest skin finish to take off this winter, draws heavy inspiration from the 2000s, triggering a new wave of satin foundations and pearlescent highlighters.

Keeping it real

While it is great to see the beauty industry celebrating skin, only more recently have those with diverse skin conditions and texture been embraced across advertising and social media, highlighting the need for wider representation in the positive skin movement. Skinfluencers have become more transparent about their own journeys with acne and other skin conditions, and more celebrities are posting content showcasing their natural skin texture, sans retouching or filtering. While these changes might seem small, they can make the world of difference to young, impressionable consumers going through skin worries of their own.

Tween problem

A growing phenomenon in skincare comes in the form of its unlikeliest fan base: tweens. Drawn in by the bright, colourful packaging and BeautyTok fanfare, most prepubescents have yet to experience a single pimple, let alone any skin concerns. But the demand hasn’t been welcomed by skin experts, who are concerned extensive skincare routines could be damaging tweens’ young, fragile skin.

Achieving the gleam

Whether it’s brought about by skincare, make-up or a combination of both, there’s a specific glow or gleam to the face that most skin finish trends are vying to recreate. Sydney make-up artist Bianca Brown gets the appeal. “Glowy bases

remain so popular because they emulate the radiant, youthful skin we all desire,” Bianca says. “It also translates through a range of different make-up styles, from natural-looking make-up to something more glam. Plus, it is versatile and universally flattering across all ages and skin types.” Emollient moisturisers are often referred to as the secret ingredient for a gleam effect — but remember to blot with tissue to absorb any residue before applying make-up. According to Bianca, anyone can achieve the sought-after gleam with the right tools and technique. “Just be sure to avoid matte finishes for your base, because for many it can be drying, leading to accentuated lines and a dullness to your skin — the very opposite of what we want,” she says.

OUR TOP FIVE WE LIKE Avène Gentle Milk Cleanser, $31.99; L’Oréal Paris Revitalift Bright Reveal Dark Spot Exfoliant Peel, $35.99; La Roche-Posay Cicaplast Masque B5 Sheet Mask, $12.99; Neutrogena Rapid Wrinkle Repair Retinol Pro+ Power Serum 30ml, $55.99; L’Oréal Paris Glycolic Bright Instant Glowing Face Serum 30ml, $32.99

Aet the l k

Apres-ski make-up has emerged as one of the defi nitive beauty trends this winter, featuring glowy skin, flushed cheeks and frosted lips. Best of all, the trend is simple to achieve — no hitting the slopes required!

JADE KISNORBO

The House of Wellness beauty expert

Paris wears H&M jacket and Uniqlo hat

There’s something so ethereal about a post-ski glow, and while the look may fall under the ‘rich girl’ umbrella of beauty trends, it’s far more accessible than its source of inspiration. Sheer, minimal make-up is a major aspect of the trend, but shimmer and frost finishes are also incorporated, adding dimension to the look.

1

Glowy bases are one of my absolute favourite make-up looks. Just be sure to prep the skin the right way first for the best finish. To start, cleanse your skin with a product that doesn’t strip it of oil or leave a film. Avoid an excessive skincare routine in the mornings, especially if you apply make-up, as this can compromise how products interact and wear over the course of the day. Above all, use a rich moisturiser that works well under make-up and be sure to massage it into the skin and really absorb before you get started on the make-up.

WE LIKE La Roche-Posay Effaclar +M Foaming Gel 200ml, $26.99; Embryolisse Lait Creme Concentre 24hr Miracle Cream 75ml, $39.99

2

Now that your skin is prepped, determine whether it needs a primer. Make-up primers really come down to personal preference but can help extend the wear of your look, especially if you have textured or oily skin. Next, apply your chosen foundation or skin tint. To nail the apresski aesthetic, you really want to aim for a fresh-faced look, so keep your base sheer and understated. Remember, you can always build up your base with product but it’s harder to make it more sheer once it’s set on your face. If you have spots or skin concerns you want to cover, spot conceal instead of opting for a full coverage base. To extend your make-up’s wear and reduce oiliness, be sure to set with setting powder, but only on the T-zone.

WE LIKE Maybelline Superstay Skin Tint Foundation, $18.99

3

Finally, add some colour and dimension back into your look. Add some cream contour and bronzer for a sun-kissed effect (you do get sun on the alps, after all), as well as a cream blush in a tone similar to how your cheeks naturally flush. Mimic the placement of a flushed effect — a key element of the apres-ski trend — by applying the product on the apples of your cheeks and nose bridge. To complete the look, lightly feather the brows, apply a shimmery highlighter on the high points of the face and add individual lashes and a frosty nude lip.

WE LIKE MCoBeauty Dream Liquid Dewy Blush in True Rose Worth, $21.99; NYX Control Freak Eyebrow Gel in Clear, $7.49; MCoBeauty Highlight & Glow in Champagne, $15.99; Rimmel Lasting Finish Lipstick in Pink Frosting, $14.99

Mixing formulas

While there’s nothing stopping you from layering different formulas of make-up on top of one another, sticking to a particular type of formula (such as liquid/cream, powder or gel) can help prevent make-up from breaking up and going patchy, making it more long-wearing and flawless.

PLANT – BASED AUSTRALIANMADE CRUELTY FREE ENVIRO FRIENDLY

BEAUTY FORECAST

NUDE LIPS AND NAILS

Nude on nude might seem dull on paper, but it’s nothing of the sort in real life. Injecting nude into your look can help achieve an on-trend clean-cut appearance. Nude lips and manicures had a strong presence at autumn/winter fashion weeks, and both looks are easy to recreate, even for beauty rookies. A pro hack to remember: Choose a nude shade that flatters your undertone and colouring.

season, make-up trends will adopt a more subdued and understated approach, paving the way for statement hair to take the spotlight

WE LIKE NYX Mechanical Lip Liner in Natural, $12.99; L’Oréal Paris Le Matte Resistance Liquid Lipstick in 105 Breakfast in Bed, $26.99; Revlon Kiss Glow Lip Oil M.V.Peach, $18.99; Essie Expressie Nail Polish Buns Up, $11.99

JESSICA BIEL

LANCÔME LA

Beauty editor

GLASS LOCKS

Shiny, reflective hair is the latest take on the glass finish trend, and it’s easily achieved with a gloss treatment.

WE LIKE L’Oréal Paris

Elvive Glycolic Gloss Lamination Treatment 200ml, $25.99

Short hair

Cropped styles have climbed the ranks as the haircut of the season, with choppy bobs especially in demand. Celebrity hairstylist and Nature’s Way ambassador Renya Xydis is glad to see shorter locks getting some attention. She is loving the various bobs — the Mob, the Marilyn and the Curve. “I think short hair can be personalised for everyone,” she says.

Kristin Ess Weightless Shine Air Dry Creme 150ml, $19.99; Wella Professionals Premium Care Fusion Intense Repair Mask 150ml, $30.99

TEXTURED CURLS

BeautyTok has unearthed the untethered mane of ’90s-era Julia Roberts, signalling a revival of relaxed, textured locks.

WE LIKE Color Wow

Money Masque 50ml (online only), $29.99

ALL IN THE HEADWEAR

Whether it’s a chic beanie by day or a silk bonnet by night, protecting your locks from the elements has never been more on trend.

WE LIKE Ultra Beauty Collection Silk Sleep Turban, $20.99

When Miley Cyrus debuted her Dolly Parton-meets-Tina Turner bouffant at this year’s Grammys, it was nothing short of a cultural reset. Now, voluminous hairstyles are trending everywhere.

WE LIKE Schwarzkopf Silhouette Mousse Flexible Hold 200g, $15.99; Lady Jayne Self-Holding Rollers XL 4 pk, $8.99

KEY LOOKS FROM MILAN FASHION WEEK

PARIS FASHION WEEK

MILAN FASHION WEEK

Peach PERFECT

CLOCKWISE FROM ABOVE LEFT MCoBeauty Soft Matte Beauty Wand Blush in Peach Bellini Blush, $24.99; Maybelline Lifter Gloss Candy Drop in Peach Ring, $17.99; Flower Pyramids Cheek Color in Peach Glow, $13.99; Nude By Nature Natural Illusion Eye Palette in 03 Peach, $33.99

It is not too difficult to incorporate the hottest colour of the year into your beauty routine

Words Sharon Hunt

The cosmetic world has wholeheartedly embraced the Peach Fuzz colour trend, according to Perth make-up artist Pearlin McCarthy. The cosmetics expert says the uptake of Pantone's Colour of the Year has been instant because the warm tone is “inclusive and complementary to a wide range of skin tones”.

She notes the shade’s versatility means it can be incorporated into make-up from a subtle accent to a bold statement. “For instance, peachy tones lend themselves beautifully to soft, romantic eye looks,” Pearlin says.

“Alternatively, peachy blushes and highlighters create a radiant complexion by imparting a luminous glow.

With Peach Fuzz-inspired tones available in a wide range of cosmetics, including eyeshadow, blush, highlighter, lipstick and lip gloss, Pearlin says it’s important to consider skin and product undertones when making your selection.

“Peach make-up with pink undertones tends to flatter cooler skin tones,” she says. “Meanwhile, peach make-up with golden or orange undertones better complements warmer skin tones.”

Peach is not just a trendy colour but also an ingredient with skin improvement potential.

GP and cosmetic physician

Dr Prasanthi Purusothaman has recently noticed its increased inclusion across a range of skin and body products.

this is not just about being aesthetically pleasing but could also have a temporary skinbrightening effect.

“According to colour wheel theory, peach negates blue,” Dr Purusothaman explains. “So, if you have darkness or hyperpigmentation around the eyes, for example, a peachy-toned eye cream could temporarily make the area appear brighter.”

WE LIKE L’Oréal Paris Infallible Setting Spray 75ml, $25.99; Blistex Agave Rescue Lip Balm Stick, $5.49; Avène Xeracalm Nutrition Cleansing Gel 500ml, $20.99

Pastel tones have been a constant in the hair colour world recently, hairstylist Mel Van Aalst says.

quite brassy,” she adds. “To keep the colour looking fresh, consider having it re-toned every few weeks, and use a toner shampoo at home to prevent colour fade.”

WE LIKE Garnier Fructis Colour Last Shampoo and Conditioner, $14.99 each; Chris Appleton Color Wow Money Masque, $29.99; L’Oréal Paris Elvive Colour Protect Wonder Water, $16.99

A manicure is a lowcommitment way to embrace the shade.

“In the ever-changing nail world, it’s been fascinating to see Peach Fuzz-coloured nails become a go-to for clients seeking a chic nail look,” Sydney manicurist Skye McIntyre says.

“Peach leaf extract (also known as Prunus persica) is being included alongside other potent skin actives as well as in antiinflammatory cosmeceuticals,” Dr Purusothaman says.

She notes studies into peach extract’s potential have identified possible benefits, ranging from skin brightening to inflammation reduction and even restoring skin barrier function. Some formulations have even taken the added measure of colouring their formulations to have a peach-toned appearance. The skin expert says

Mel, from Lekeyah Skin Rejuvenation Centre in Victoria, says “peach tones are the latest popular interpretation of the pastel hair colour trend”.

She says several application technique options are available for the hue, ranging from a solid colour from root to tip, foils or even balayage-style peach ends.

“The common denominator is that the hair needs to be lightened before the peach toner can be applied,” she says, adding that “base colour will play a huge role in the tone's end result”.

But before you dive into a peachy “do”, the colour specialist cautions it is a highmaintenance pastel shade because peach toner fades faster. “If not looked after properly, it can also become

The nail expert believes the colour is a hit because it is “flattering on a wide variety of skin tones”, while also appearing “timeless and sophisticated”.

She also notes the soft and gentle shade can be incorporated into different professional manicure application techniques, such as a “gradient ombre, micro mini French or glazed peach manicure”.

For a DIY manicure with a difference, she suggests trying an “aura” application technique, using two polishes and a small cut-up make-up sponge.

“Start with a thin coat of lightpink polish across the entire nail. Decant a peach polish on to a make-up palette and lightly dip the sponge into it. Then gently press the sponge on to the nail to create a peachy, airbrushed, ‘aura’ effect.”

DRY SKIN IRRITATION

TEEN SPIRIT

Capture the feeling of carefree days and fun nights with a perfume for the young — and young at heart

FROM

CLOCKWISE

TOP LEFT Calvin Klein CK One 200ml EDT, $59.99; Britney Spears Fantasy 100ml EDP, $34.99; David Beckham Instinct 75ml EDT, $19.99; FCUK Friction Her 100ml EDP, $19.99; Ari By Ariana Grande 100ml EDP, $59.99; Versace Bright Crystal 90ml EDT, $99.99; Vera Wang Princess 100ml EDT, $39.99; Police To Be Born To Shine For Man 125ml EDT, $29.99; Katy Perry Purr 100ml EDP, $39.99; Tommy Hilfiger Tommy 100ml EDT, $59.99

What a

LUXURY

How Ultra Beauty is making purchasing premium products fun, accessible and inclusive

Words Erin Miller

Office workers are busy stocking up on fragrances and skincare in their lunch break at the bustling Melbourne CBD Ultra Beauty store during a midweek visit. With its sleek shelves and tester fragrances and skincare on display, Ultra Beauty is the new face of beauty — and customers are visiting in their droves.

Some of the premium brands stocked at Ultra Beauty include fragrances by Byredo, Tom Ford and Jo Malone, professional haircare brands ELEVEN Australia, Olaplex and Wella Professionals, and skincare

ranges from RoC, Maybelline, La Roche-Posay and Hunter Lab.

Ultra Beauty, which is found within selected Chemist Warehouse and My Chemist stores, launched in 2018 and has brought premium brands to a wider audience.

There are now 21 stores in Australia and New Zealand, with 30 stores anticipated by the end of the year, including the brand’s first store in Dubai.

In Australia, the stores are located in Victoria, New South Wales, ACT, South Australia and Queensland, while the brand’s first standalone store is expected in Wellington, New Zealand, later this year.

“Premium beauty should be available to everyone and we believe that by making it inclusive and welcoming we can achieve that,” Ultra Beauty general manager Anthony Pecora says. “We don’t want our customers feeling unwelcome or selfconscious, as beauty should be fun and joyous.

“Our customers shop at all different times of the week. Whether it’s after exercise, before the supermarket or on your way home from the school pick-up or on a lunch break, we’re always ready and welcoming to everyone.”

It is a strategy that is working. Anthony reveals the Ultra

Beauty customer base is diverse, with plenty of men stopping by to add to their fragrance range or pick up skincare products.

“The men’s department has performed very strongly as men continue to embrace skincare and fragrances,” he says. “Men are feeling very comfortable in our spaces as well and that’s very encouraging.”

He also points to the amount of knowledge customers now have in the post-pandemic landscape, which has changed shopping habits.

When we were confined to our homes during the pandemic, consumer

confidence in online shopping increased and became popular with a wider demographic range.

Plus, customers are now savvier about the specific ingredients they look for in products because they have spent time researching them and are also more aware of a brand’s ethical stance.

“Our customers expect results,” Anthony says. “They are far better informed than in the past and are searching for active ingredients like retinol, vitamin C and hyaluronic acid. They are looking for the best results for less.”

also expand its online site and increase the range of brands it stocks as the year continues.

“Many customers are keen to develop their own fragrance signature, made of highquality, long-lasting ingredients that make them feel unique and special,” Anthony says. “The Merchant of Venice, Creed, Tom Ford and Byredo are really leading in this trend.”

Anthony closely follows international trends and is always looking for new brands to bring to our shores that will resonate with local customers.

“It needs to be brands that align with your life,”

“PREMIUM BEAUTY SHOULD BE AVAILABLE TO EVERYONE AND WE BELIEVE THAT BY MAKING IT INCLUSIVE AND WELCOMING WE CAN ACHIEVE THAT.”

Anthony Pecora

BEAUTY GENERAL MANAGER

ULTRA

Gone are the days where customers bought all their beauty products from the one company or looked for a gold lid as a symbol of prestige.

“The definition of luxury is changing,” Anthony confirms. “In fact, most of the bestsellers these days don’t even have gold packaging like in the old days. Customers want to invest in brands that understand them and their needs.”

He adds it is important that brands build connections with their customers.

“Luxury brands must not be condescending or elusive anymore,” he says. “They must engage, connect and respect the customer.”

With such a strong demand for premium skincare and niche fragrances, Ultra Beauty will

he notes. “We want to welcome everyday Australians and Kiwis into our stores and take them on a journey. We want to give them options and we’re very conscious of budgets.

“Ultra Beauty is a brand that I’m very proud to be a part of. It is aspirational and exciting, new and ever-changing, and most of all welcoming to everyone.”

Wella Professionals Redken

Skincare

La Roche-Posay

CeraVe

Avène RoC

MCoBeauty

Yves Saint Laurent Lancome Haircare Olaplex

Structured pieces are key to rugging up without looking dowdy

Compiled by Charlotte Brundrett

CLOCKWISE FROM TOP LEFT Cut-out rib knit, $159, countryroad.com.au; Wool bucket hat, $39.90, uniqlo.com/au; Oversized double-breasted wool coat, $475, cos.com/en-au; Dakota boucle crop jumper, $169.99, dissh.com.au; Bromley mini skirt $320, sirthelabel.com; Albany toffee Como ankle boots, $279.95, tonybianco.com/au; Anna Rossi Labyrinth ring, $59, and Missoma classic tunnel large hoop earrings, $250, thenewtrend.com.au; Versace Crystal Noir 90ml EDT, $89.99; Revlon Super Lustrous Lipstick Blushed, $23.99; Shield sunglasses, $119, zara.com/au; Oliphant suede bespoke tote, $299, charliemiddleton.com; Campo unisex sneakers, $240, theiconic.com.au; Essie Nail Polish Caught In The Rain, $13.99; Drop It earrings, $79, henne.com.au; Anya Hindmarch Heattech knitted gloves, $19.90, uniqlo.com/au; Alexa high-rise straight jeans, $129.99, dissh.com.au

OUT of OFFICE

Elevate your next weekend getaway with chic, layered fi ts

Compiled by Charlotte Brundrett

CLOCKWISE FROM TOP LEFT

Isolde trench coat, $399, henne.com.au; Anna Rossi Ultimate choker, $89, thenewtrend.com.au; Millen blue tie-dye midi dress, $159.99, dissh.com.au; Oversized mohair-blend sweater, $129, hm.com; Yves Saint Laurent Libre 30ml EDP, $99.99; Down puffer vest, $134, hm.com; Recalibrate print 5” bike shorts, $99, pe-nation.com; 530 unisex sneakers, $160, newbalance.com.au; Robbie balconette one piece, $280, sirthelabel.com; Miro’s Women & Bird in the Moonlight watch, $175, swatch.com/en-au; MCoBeauty Soft Matte Beauty Wand Amaretto Blush, $24.99; Anine Bing Hugh jeans, $390, tuchuzy.com; Purpose MT bronze heels, $129.95, novoshoes.com.au; Milan leather overnight bag, $269.95, greenwoodleather.com.au; Inez chain wristlet, $199, oroton.com

DERMATOLOGIST RECOMMENDED

SKINCARE BRAND US^ IN THE

Costeen Hatzi ABSOLUTELY ACING IT

More than two years ago, she became one half of Australia’s newest power couple in sport. Now, she’s forging a name for herself all on her own

Words Charlotte Brundrett

Costeen Hatzi is the first to admit that highprofile relationships can open doors, but she’s choosing to run with it, carving her own career in the process.

Life is far from average for the 24-year-old Sydneysider, who spends her time travelling the world while juggling business ventures, content creation, an ambassador role with Bondi Sands and media interest in her personal life — her reality since entering a relationship with tennis star Nick Kyrgios in late 2021.

“I had no idea what I was really getting into. Growing up, I had a very normal upbringing and my family didn’t know anyone famous, so I was naive in that sense,” Costeen says.

“Nick said, ‘Look, if we’re going to be together, there’s going to be media attention, articles, all that’ and even then I didn’t really believe him. I didn’t expect my life to change. Once we started dating, I quickly understood what he was talking about.”

Public interest

A relationship’s early stages can be overwhelming, let alone when you’re dating one of Australia’s biggest names in sport.

Costeen recalls media camping outside her mother’s house and the sense that her private life was no longer just hers.

Within the first month of dating, the couple were approached to feature in the Netflix tennis docuseries Break Point, and suddenly she had to adjust to public interest not just in Australia, but all over the world.

“It was really intense. We filmed during the Australian Open, and the film crew would follow us around everywhere, which I wasn’t used to at all. I kept asking Nick, ‘Is this how it’s always going to be?’” Costeen says.

“(But) the camera crew were lovely and it’s nice to have that period of our relationship captured forever. It was a new experience for us both.”

Of course, with Netflix sports docuseries, it’s not just the sports stars that viewers are interested in, but also their partners, and Cristiano

Ronaldo’s girlfriend Georgina Rodriguez stars in her own Netflix series, I am Georgina

As for whether a Netflix series of her own could be a future career move, Costeen is open to the possibility.

“I would probably do it if I was approached, but I also feel like because I’m so accustomed to my life, there’s not much to show. I guess there’s always an element of curiosity from the outside looking in, and I really enjoyed bingeing I am Georgina, so we’ll have to see,” she says.

Work ethic

The seeds to Costeen’s businessoriented mindset were sown long before she met Nick. She credits her strong sense of ambition to her parents.

“Both my parents are career focused, so I grew up in a family where being driven and ambitious was the norm, and I always knew I wanted to be successful, work hard and have a good life,” Costeen says.

Before meeting Nick, Costeen was busy completing

Costeen wears Meshki pants and crop knit top, Alana Maria earrings and COS belt. She wears her own bangle and rings throughout

“I GREW UP IN A FAMILY WHERE BEING DRIVEN AND AMBITIOUS WAS THE NORM.”

PHOTOGRAPHY CAMERON GRAYSON STYLING EMMA COTTERILL MAKE-UP ALEX PERRIN HAIR STEPH LAI

Costeen wears Maje skirt and top with chain belt, Boss jacket and Alana Maria gold hoop earrings

her degree in psychological science while juggling a job at a car dealership, her own furniture sales business and creating content on social media.

“Nick and I actually met through my furniture business, Casa Amor, which was a small business venture I ran during the pandemic,” Costeen says.

“Content creation was always an interest of mine and something I leaned into, and I had a content creation side gig right before I met Nick, so I think even if we never got together, it would have been an industry I pursued.”

Healthy living

Being in a relationship with a professional athlete has its less obvious perks, such as Nick’s influence on her approach to fitness and wellness, which even inspired her 17-year-old brother

lives or that they cling to the spotlight, but that hasn’t been my experience at all,” she says.

“Being a WAG has opened so many doors for me. I’ve had so many opportunities and I have an incredibly supportive relationship with Nick, so I wish the expression was less polarising.”

Giving support

Like other power couples in sport, their relationship incorporates the positive qualities less discussed in media, such as being each other’s support system.

“We support and encourage each other so much and I try to help Nick wherever I can, whether that be at home, running errands or simply creating a positive mindset to help him play his best on court,” Costeen says.

Skincare routine

Costeen is also a big advocate for sun safety, which she supports through her role as a Bondi Sands ambassador.

She is also the face of the new Bondi Sands Technocolor Self Tanning Face Serum magenta shade, currently exclusive to Chemist Warehouse.

“I’ve worked with Bondi Sands for a few years now and love their products, so it was a natural partnership for me. I use their face sunscreen every morning before I go on my walk, which is so important because we don’t want sun damage,” she says.

A self-confessed beauty lover since early childhood, Costeen adopts a less-is-more approach for her daily make-up routine.

“I HAD NO IDEA WHAT I WAS REALLY GETTING INTO. GROWING UP, I HAD A VERY NORMAL UPBRINGING AND MY FAMILY DIDN’T KNOW ANYONE FAMOUS.”

to overhaul his lifestyle habits.

“Before we dated, I was going to the gym and living a fairly healthy lifestyle, but being with him has put me on another level.

He’s really strict with his diet and exercise, so I’ve definitely followed his example and eat a lot healthier now,” she says.

In terms of self-care, Costeen starts her mornings with some stretches and yoga, which helps her adopt a fresh mindset for the day. She also does pilates four times a week and takes regular walks throughout the week with Nick and her puppy.

Although she keeps positive and upbeat, that doesn’t mean misconceptions about her life and her relationship with Nick don’t get to her at times.

“A lot of people dislike or hate on the WAG expression and presume partners of sports stars don’t do anything with their

That’s not to say they haven’t overcome personal hurdles together, such as pregnancy rumours simply due to innocent hand placement in a photo.

“The pregnancy rumours were ridiculous; I literally just had a sore stomach. Beyond that, reading articles about Nick’s past life and the drama with court proceedings, stuff like that, is hard because I just want to move on and not think about it,” she says.

One way the couple tunes out negative press is by using their energy to help others.

“The Sony Foundation and their You Can Stay program is a cause close to my heart, which is why Nick and I raised money (recently) to help provide accommodation for families whose children have cancer,” Costeen says.

“I like to start with a skin luminiser as the base, which gives the best glow to your skin,” she says.

“Then I’ll pair it with a creamy concealer and I’ll use that on any areas that need more coverage, like under my eyes and blemishes, paired with a moisturising lip balm.”

On the horizon

As for what’s next, Costeen would like to further delve into two of her passions: fashion styling and beauty.

“Putting together an outfit can be so fun, creative and empowering. When you look good, you feel good, and I get to explore this passion through my clothing hire business, Style Studio Dress Hire,” she says.

“Beauty is another big part of my life and one day I’d love to launch a beauty line of my own.”

Costeen wears Acler white denim skirt, jacket, necklace and silver ring, Meshki berry top and white boots

MAIN Zara burgundy velvet dress and gold earrings

*Always read the label and follow the directions for use. Wear protective clothing, hats and eyewear when exposed to the sun. Prolonged sun exposure should be avoided. Frequent use and re-application in accordance with directions is required for e ective sun protection.

Go behind the scenes with Costeen Hatzi

DIGITAL DAZE

Are you worried your child has a gaming addiction? It’s a recognised disorder, and here are some tips for managing it

Words Elissa Doherty

When Henry’s* parents decided to ban video games on weekdays, they knew he wouldn’t be happy.

The eight-year-old had become so enmeshed in the virtual world of Minecraft, he spoke of little else. But they weren’t prepared for him to become anxious and “manic” at the prospect of five days without his beloved game.

“He would try to squeeze in as much game time as possible

on weekends, and freak out if we went out anywhere,” mum Lucy, 44, recalls. “He became very precious about his time on the weekends and he would get anxious every Sunday night as he knew he couldn’t play again until the Friday.”

It’s a scenario being played out in homes across Australia — and the world — as rising numbers of children become ensnared in the clutches of the multibillion-dollar video game industry.

Experts say most children won’t become addicted, and

gaming in moderation can be a fun hobby. But when somebody loses control over their gaming time and it impacts their daily life it can be cause for concern.

In 2019, the World Health Organization (WHO) recognised video gaming addiction as a health condition by adding gaming disorder to its international classification of diseases.

For the addiction to be diagnosed, the behaviour must be severe enough to significantly impair a person’s functioning in their personal,

“Every family is different. He still goes to sport and school and doesn’t even think about gaming on holidays.”

At the severe end of the scale, stories are surfacing of young people sacrificing food, sleep, school, socialising and even the toilet in order to play.

Child and adolescent

psychiatrist Dr Kim Le says game developers are increasingly using “predatory” techniques to hook young people.

In a podcast with Life Ed Australia, he says severe usage over time can impair

Add it up and if these hours equal more than a full-time job, it’s time to seek help.”

Dr Le says a Macquarie University study found about 2.8 per cent of Australian high school students have a gaming disorder, which equates to an estimated 100,000 adolescents.

A MACQUARIE UNIVERSITY STUDY FOUND ABOUT 2.8 PER CENT OF AUSTRALIAN HIGH SCHOOL STUDENTS HAVE A GAMING DISORDER.

social, family, educational, occupational or other important life area and be evident for at least a year, according to WHO.

Henry’s parents don’t believe he has a disorder, and say it’s a way for their neurodiverse son to connect with his friends. But they did decide to change tack when the weekday ban backfired.

They reintroduced weekday game time but with stricter rules, requiring him to complete chores and homework and engage in family time before gaming and take hourly exercise breaks.

Now 12, Henry has moved on to the wildly popular Fortnite, playing for two hours each night and three hours on Saturday before a “mega session” of seven hours on Sunday. “The strategy we introduced has worked really well. He knows we value his game time but understands it’s a balance,” Lucy says.

brain development, including the ability to think critically and regulate emotions.

“If you don’t intervene, it can compromise the developing brain, but there are things parents can do to break the cycle of gaming addiction,” says Dr Le, a former gaming addict himself.

For parents with concerns, he suggests moving computers or devices out of children’s bedrooms, introducing timers to signal breaks, explaining how their child’s behaviour is impacting others and identifying key times for gaming on a calendar.

He says for some parents it can be a “nightmare”, with many turning to specialists and gaming disorder clinics for help.

“It is tearing families apart,” he says. “If you’re becoming worried and aren’t sure what to look for, think about how much time your child spends gaming or on the internet each week.

But it’s not just young people who are vulnerable. Dr Le also works at an adult outpatient clinic for gaming disorders, and says in extreme cases, patients are presenting with lifethreatening medical problems as they neglect their health.

“So essentially, they’re just playing the game to the point where their body gives in and a medical episode, such as a stroke, will happen,” he says. “I think everyone has to be buyer aware now. We have to start thinking about games as essentially an online casino.”

RMIT University cyberpsychology researcher Dr Vasileios Stavropoulos says evidence shows gaming usage typically peaks for teens around the age of 16, when other interests take over.

“The minority of 4 per cent of those who continue having heavy involvement after that are at risk (of addiction),” he says.

“This aligns with evidence regarding other addictions. Those who haven’t developed symptoms by early adulthood, (age) 22 to 24, have escaped the risk.”

TOP SIGNS TO WATCH OUT FOR

Behaviour changes when asked to stop Withdrawing from regular activities to play

Frequent fights about usage

Missing school to stay home and play

Giving up sleep and meals to play

Source: Life Ed Australia

The associate professor in clinical psychology wants the industry to be better regulated in Australia to protect children, including disclosing data on hours of usage and the incorporation of artificial intelligence in games.

“If someone is playing for, say, 100 hours a month, this is not entertainment, this is a life substitute,” he says.

*Henry is not his real name

Visit lifeed.org.au/gaming for tips for parents and kids on curbing gaming habits

ASKALWAYS FOR CONSENT

ALWAYS ASK FOR CONSENT IT REALLY IS BLACK and WHITE

It is a topic that has been historically ignored. Now sexual consent is in the spotlight and the sex lives of young people are set for a seismic wave of change

Words Claire Burke

It took Chanel Contos just one social media post to start a revolution on sexual consent in Australia.

In February 2021, the now 26-year-old created a poll on Instagram asking her followers if they or anyone close to them had been sexually assaulted while they were at school. She then went on to ask people to anonymously share testimonies of their experiences and to sign a petition calling

for schools to start educating students about consent earlier. She was overwhelmed with responses as the thread went viral. And the responses became the foundation of her Teach Us Consent campaign.

The speed in which Chanel’s post gathered momentum was indicative of the thirst young people had for greater understanding about consent, and it earned her a meeting with all of the education

ministers around Australia.

A year to the day from Chanel’s original post, the education ministers unanimously agreed to mandate age-appropriate consent education in every school, every year, from foundation until year 10.

By that stage, Chanel’s petition had received more than 44,000 signatures and 6700 personal accounts of sexual assault.

Campus awakening

Years earlier, while studying finance and living on campus at university, Angelique Wan began to recognise there was a problem with the way society talked about consent and sexual violence.

“Some of the experiences I had whilst living on campus really encouraged me to want to do something to prevent violence before it even starts,” Angelique, 27, says.

In 2016, Angelique co-founded Consent Labs, a not-for-profit organisation that provides high school and tertiary students, parents and educators with an evidencebased sexual-consent program.

It aims to give young people “the tools, the language and the confidence to … not only avoid circumstances of sexual harassment and assault, but to really empower them to be able to have good-quality relationships”, Angelique says.

“We give them the understanding and language around what consent is, what a healthy relationship is and what their rights are.”

How common is sexual violence?

Sexual violence is more common than you might think.

According to the 2023 Australian Child Maltreatment Study, almost 30 per cent of the population have experienced sexual abuse before age 18.

Females are twice as likely as males to have experienced sexual abuse.

And, increasingly, the perpetrator of the sexual abuse is under 18 years of age.

In her book Consent Laid Bare, Chanel explains how entrenched cultural norms around male entitlement, combined with pornography’s unrealistic representations of sex, is contributing to many occurrences of sexual assault — especially among young people.

Chanel and Angelique believe that with appropriate education, instances of sexual violence that are perpetuated out of entitlement and misogyny can be prevented.

“(I’m referring to) the kind of sexual violence that’s perpetuated out of ignorance rather than malice, which we are so often seeing; young boys who represent what they’ve seen in pornography — hearing comments about women and girls that dehumanise them and thinking that’s normal,” Chanel says.

In Consent Laid Bare, Chanel reasons that displaying empathy will ensure consent.

“If you centre empathy in a sexual situation, it is impossible to violate someone’s consent,” she writes.

ALWAYS ASK FOR CONSENT

WHAT IS SEXUAL CONSENT?

The broad legal definition of sexual consent is a “free, voluntary and informed” agreement to participate in a sexual act. According to Headspace National Youth Mental Health Foundation, consensual sex is when:

The people involved are happy and eager to engage in the sexual contact

No one feels forced or pressured

Anyone can change their mind or stop at any point

Each person is fully conscious

No one is impacted by alcohol or other drugs to the point they cannot make safe or informed choices

Each person agrees on choices regarding safe sex

It applies only to the sexual act you’re doing at the one time, in the moment

Sexual consent cannot be assumed in the absence of a “no”. It needs to be given for each sexual encounter, according to the Australian government’s sexual consent framework

“IF YOU CENTRE EMPATHY IN A SEXUAL SITUATION, IT IS IMPOSSIBLE TO VIOLATE SOMEONE’S CONSENT.”

Chanel Contos

All together now

While the tendency might be to educate girls or young people, everyone needs to understand consent, to help break down gender stereotypes and power imbalances, Chanel says.

“Everyone needs to see it as their own personal responsibility to try to prevent these attitudes,” she notes.

“It does come down to education, not just in schools but public education. It’s easy to say, ‘That happened to us all the time when we were younger’ and skip over (it). Just because it was normal, doesn’t mean it’s OK.”

Trying to shift attitudes is no easy feat, but Angelique and Chanel are seeing progress.

Teach Us Consent has recently partnered with sexual wellness brand LifeStyles, with each of the brand’s condom packets printed with the message “Always ask for consent”.

How parents can help

The mandatory consent school program started in Australia in 2023 and focuses on respectful relationships, gendered stereotypes, coercion, power imbalance and how to maintain and respect boundaries and manage rejection.

While it’s an excellent step forward in shaping attitudes around healthy relationships, Angelique and Chanel say it’s only part of the equation.

“This type of education can’t come from one source and it needs to be ongoing,” Angelique says.

She says parents need to get comfortable not just discussing consent regularly, and in a space free of shame and judgment, but also modelling positive relationships and language.

“Parents and carers are role models in a young person’s life,

and young people are picking up on how their parents are talking about other people, other genders, and how they role model relationships and conflict resolution,” she says.

A 2023 Deakin University study reported the average age a child is exposed to pornography in Australia is 11 to 13 years.

Chanel says it is important for parents to get on the front foot and guide their child’s understanding of healthy sexual relationships rather than let them learn it from unrealistic sources.

While some parents may feel their kids aren’t ready for the conversation yet, if they wait until kids are ready — or are already sexually exploring — it’s too late, Chanel notes.

“It’s like teaching someone how to drive after they’ve got their licence.”

“I don’t think every time someone opens a box of condoms, they’re going to read the instructions,” Chanel says. “But I think the first packet of condoms you buy as a teenage boy or girl, you investigate them quite closely.

“And then if that’s something you see on the foil every time you’re about to go into a sexual encounter, even for a split second subconsciously, you’re looking over that messaging saying ‘Always ask for consent’.”

And the fight is worth it. “I stay passionate because it just seems so solvable,” Chanel says.

HOW TO TALK TO YOUR KIDS ABOUT CONSENT

✓ Take time to educate yourself.

✓ Read Consent Laid Bare, search the internet for consent resources for parents or speak to the parents of your kids’ peers for guidance.

✓ Work on your comfort level so you are comfortable with conversations on sex and consent.

“If you have a taboo around it, they’ll feel it,” Chanel says.

✓ Don’t beat around the bush; forget talking about the birds and the bees.

“If you’re talking about humans, you should be clear and you shouldn’t confuse (your kids),” Chanel says.

✓ Encourage questions.

✓ Listen to your child and create space for them to comfortably ask questions.

Photo:

Consent Laid Bare by Chanel Contos, published by Macmillan Australia, RRP $36.99.

Embracing AGEING

A lot of us fear getting older, but it is time to flip the narrative and look forward to our senior years

Words Elissa Doherty

TV and radio presenter Melissa Doyle has a map of the world on a wall at home — an exciting reminder of adventures to come.

She is 54, but you won’t hear her moan about getting older. Rather, the journalist and author is determined to approach her next chapter with positivity — and is on a mission for us all to do the same.

“As I was approaching my 50th birthday I had a number of people ask me how I felt about it, as though I’d feel any different to 49,” says Melissa, who co-authored How to Age Against the Machine with friend Naima Brown.

“I felt grateful!” she recalls. “I’m not ready for the alternative. Ageing is a privilege. It got me thinking about the significance of milestone birthdays and how we feel about them.

“Why, after 50, are we not as excited with getting older and all the wonderful things that brings with it? Why is ageing not celebrated more? Why is wisdom not embraced?”

From health experts and seniors groups promoting healthy ageing to rock stars and Hollywood actors blasting

use-by dates, a rising chorus of voices is pushing to change the narrative on ageing.

In Australia, we are living longer than ever, with a life expectancy of 81.3 for men and 85.4 for women.

But a National Seniors Australia report says about 50 per cent of us only feel “somewhat prepared” for our later years.

So, how can we embrace ageing rather than fear it?

Frame of mind

While healthy lifestyles are linked to healthy ageing, our mindset can also make a big difference.

One US study of 660 people aged at least 50 found those with more positive selfperceptions of ageing lived 7.5 years longer than those who focused on the negative aspects of getting older.

Professor Tim Windsor, director of the Generations Research Initiative at Flinders University, says recognising there is potential to age in a healthy way “puts us in a good position to curate our lives”.

“If we believe that growing older is associated with predominantly losses and limitations, we may fail to invest in the things that will promote good health,” Prof Windsor says.

“We might think that loss is inevitable, whereas there’s a great deal of variability in the way that people age. Some people maintain excellent health and fitness right into very late life.”

He notes surrounding ourselves with friends and finding a sense of purpose, such as volunteering, looking

after grandchildren and joining social groups, can also contribute to longevity.

He adds “self-directed” ageism can be a barrier to enjoying our twilight years and curtail what we are capable of.

“That arises from the fact that from very early in life we were exposed to negative stereotypes about ageing. It’s important to recognise that one of the great triumphs of the last 100 years has been this significantly increasing life expectancy. People are living longer and more healthily than ever before.”

“BEING ABLE TO MIX WITH DIFFERENT GENERATIONS … IS BENEFICIAL TO PEOPLE OF EVERY AGE.”

Dr Diane Hosking

HEAD OF RESEARCH

Busting cliches

National Seniors Australia head of research Dr Diane Hosking says throwing out the welcome mat to older people in every area of life — such as the workforce, volunteering and community groups — is crucial.

Seniors don’t necessarily want to join groups with other seniors (think bowls and bingo), nor are they all technophobes (80 per cent of the organisation’s members are online) or craving a quiet retirement.

“Age is not the defining factor of who someone is,” Dr Hosking says. “Being able to mix with different generations in a working environment, in a social environment, is beneficial to people of every age.

“It’s really important that all generations see older people being visible in the community and contributing, to start changing these stereotypes.”

Melissa is inspired by how elders are celebrated in different cultures, such as the queen mother in Ghana, who she interviewed, who guides young women.

“I’d love us all to look a little more closely at what different age groups can teach us — both older and younger,”

Melissa says.

“A quote I love is: ‘My kids might have to help me with the printer, but I taught them to use a knife and fork.’”

It’s

never too late for love. Just ask Barry Friswell, 82, and Lynn Auld, 81 The high school sweethearts reunited after 55 years in a love story reignited through social media, and are living their version of happily ever after.

Their relationship had petered out when Barry the banker was sent away for work, but he never forgot Lynn — only her surname.

So after his divorce, he researched her name on a school alumni site, hit search on Facebook, and traces of the face he recalled so fondly beamed back at him.

When they organised to meet up in 2018, the pair felt like jittery teenagers all over again.

“I was very nervous. I sat in the car feeling shy and apprehensive, wondering: How will this all turn out?” Barry recalls. “But I was very excited.”

Lynn invited him to her stepfather’s 90th birthday at a hotel in Sorrento, Victoria, and still remembers the crisp red shirt and jeans Barry wore. There was just one main difference.

“He was a bald-headed man,” she says. “But the face was the same, the eyes were the same. My mum was delighted to see him. She always called him the ‘good boy’.

“When we were young, it was not a physical relationship; our parents would have killed us if we did anything untoward.

So it was like I was a schoolkid going on a first date.”

They fell in love all over again and embarked on adventures together, including buying a caravan and crossing the Nullarbor Plain to Western Australia.

The couple now split their time between their respective homes on Victoria’s Mornington Peninsula and Melbourne, going for walks on the beach, out for dinner and spending time with family.

That is, when Barry can fit in socialising between his part-time shifts as a carer. (“He was bored in retirement,” Lynn says.)

Lynn, who has survived three bouts of breast cancer, a divorce and the loss of her second husband to illness, says finding love with Barry has made her life all the sweeter.

“The last thing I ever expected was to see Barry again after all these years and to have our little relationship blossom,” she says.

“I’m the envy of many friends who are now widowed. It’s been so lovely at this stage of life. We are so lucky not to be lonely like so many other people are. I think it would be wonderful if other people are open to finding someone again and enjoy each other’s company.”

MADE IN AUSTRALIA

HOSPITAL GRADE HOSPITAL GRADE MOISTU RISING MOISTURISING

A simple phone call was life-changing for Adam Blum, literally. After leaving his construction job one afternoon, the 22-year-old had driven deep into the Blue Mountains in NSW.

Earlier in the day Adam had been accused of being “a liar, a thief and a bludger”. None of this was true but that hadn’t stopped the cruel verbal onslaught.

Bullying and abuse had been part of Adam’s working life since he left high school. His school years had also been marred by playground cruelty, hostility and unkindness. Adam had navigated debilitating health issues, an ADHD diagnosis and unfeeling comments about his weight.

Adam held the years of hurt and hopelessness inside but on September 14, 2014, the dam broke. He left his workplace, got in his ute and drove to the mountains with a single plan in his mind.

“For years I’d been told I was useless and that I’d amount to nothing. The bullying was constant and (those) words that day were the straw that broke the camel’s back. At 22 I was a broken soul and I wanted to end my life,” says Adam, 31, who lives near the Blue Mountains in NSW.

But then the sun broke through the clouds and Adam says he heard his beloved Nan talking to him.

Adam had been close to his Nanna Robyn and he says in his darkest moment, he heard her urging him to stop and to call a friend. Standing on the edge of the mountain, Adam called a close friend and said he needed help.

ADAM BLUM

Once depressed and on the verge of suicide, the NSW rural firefighter is living proof that life can get better

Words Sarah Marinos

Fast forward almost a decade and Adam’s life could not be further removed from that bleak time.

He is a crew leader with the NSW Rural Fire Service and hosts a successful podcast series, True Blue Conversations

He has also just written his first book, Easy Target, which is a frank and moving account of his victory over severe depression and anxiety.

Adam has shared his story in the hope it will encourage other men experiencing the challenges of mental illness to ask for help and get the support they need.

Since that day in the Blue Mountains, Adam has worked hard to improve his mental and physical health. It took him three years to find a psychologist he felt truly understood him. He began exercising, losing weight and gaining in confidence and resilience.

“I swim, run or cycle six days a week — exercise has been a game changer for me. I love getting out in the fresh air and in nature now,” he says.

“I also meditate daily, I journal my thoughts every night and I start every morning with 15 minutes of silence. It’s just me and my inner thoughts and it’s a beautiful way to start my day. All these things help me have a clear mind and help me thrive.”

“That day when I went to the mountain, I now realise that I didn’t want to die, I just wanted the pain to stop. I kept the depression hidden from my family for a long time because I didn’t want to burden them with that pain and suffering. Telling my family what I was going through was a confronting conversation,” Adam says.

“The stigma around mental health is gradually lifting but I still think males are reluctant to talk about mental health. There’s still a belief that it’s weak to speak and if you’re a real man you’ll just get on with it. That’s absolute garbage. I wouldn’t be here today if I hadn’t asked for help. It’s not weak to speak — it’s a sign of strength.”

Last year he achieved a milestone when he completed his first triathlon in Jervis Bay. “The past has made me who I am — every experience, including the toxic experiences, have been part of my journey. Ten years ago, I wouldn’t have believed I was capable of achieving everything I’ve done so far,” Adam says.

“I hope people who are struggling realise that there is hope and that they are never alone. They just need to speak out and ask for help.”

RRP $29.99.

LIFELINE 13 11 14

BLUE 1300 224 636

Easy Target by Adam Blum, published by Big Sky Publishing,

JACQUI FELGATE

The House of Wellness TV co-host talks to podcaster and author Ellidy Pullin about having a baby by posthumous IVF and normalising death

“I’M JUST YOUR EVERYDAY GIRL TRYING TO FIGURE IT OUT.” E y Puin

Ellidy Pullin is a powerhouse woman but doesn’t see herself that way. “As women, we have that thing where we don’t think we are incredible. I feel like I am tired and dishevelled all the time. Life is freaking crazy and maybe I just need to stop caring what people think. I feel like I do the bare minimum, and it’s such a perception thing. We all have this imposter syndrome. People say, ‘Oh, you’re amazing. You’re doing incredible things. You’re so inspiring.’ And you literally think, ‘Are you talking about me?’”

Her partner, Olympic snowboarder Alex “Chumpy” Pullin, died in a freak accident while spearfishing in 2020. And Ellidy immediately made a life-altering decision to retrieve his sperm. “I was grieving. Chumps’ family was there. They were trying to help manage (the situation).

Everyone was in so much shock and my mum was talking to coroners and things like that and trying to sort it out. Everyone was doing their bit and (the sperm retrieval) just kind of fell into place within the 24 to 36-hour window. It’s kind of mind-blowing that it all worked out, I think.”

Six months later, she decided to try posthumous IVF. “I was in this vortex where I just felt really strong and I knew what I wanted. My life had been flipped and I was like, ‘I’m taking control right now’. I didn’t think it was real that he was gone, but I was like, ‘I’m just going to do whatever I can in my power to make him kind of here in a sense and just make him proud’.”

Minnie Alex Pullin was born in October 2021.

“I think it was meant to be. I think my little girl is so Chumpy. She looks like him. She reminds me of him. She acts like him. There are things that she does

characteristically — the way that she loves music or the way that she listens to music and feels the beat. I am not musical. She has things that are so him and I’m like: ‘I don’t know how you have that, because you don’t see him, you don’t know him, he’s not here to watch and learn from.’ It’s crazy — just the whole thing.”

Her journey to motherhood was challenging.

“Everyone has an opinion about everything. I felt like, ‘I’m doing this and I couldn’t care less what I say or what anyone thinks’. And then I was like, ‘Oh, it’s actually a bit of a scary world out there’. There are so many eyes. Everything’s heightened by the ‘mum society’ kind of thing. I feel like being a mum is sometimes the easy part.”

Sharing her story has given a voice to women who previously didn’t have one.

“I was actually in two minds about (going public about her posthumous IVF journey). I thought I could be ambiguous

about it. (But) I have messages almost daily saying, ‘Can you please talk to this girl, a friend of a friend, whose partner died?’ They had big plans for their future. They had been together for ages as well, like us.”

Ellidy wants to help normalise death.

“We don’t have the right rituals. I know in Hawaii and Bali as soon as someone dies so many people come together and there are so many things

that happen, so much talking and praying and things that happen immediately to honour that person’s life. I’m just super open. It was me that always wanted to talk about Chumpy and bring him up. I’d be like, ‘Oh, you know that moment, that joke, that reminds me of him?’ I’m never afraid to bring it up. I can’t fathom pretending he didn’t even exist and not talking about him and honouring the amazing, huge life that he had.”

BELOW Alex

She extends her openness about Chumpy to Minnie.

“Minnie definitely understands things. If I show her photos of Chumpy, she’s like, ‘Chumpy, Chumpy, Chumpy’ and she sometimes says, ‘Dad, Dad’. She actually knows his face in photos and videos that I show her and she gets excited when she sees him. She knows some of his songs when I play them. We have a bath-time song that we always play.”

An ambassadorship with Covergirl this year has come as a surprise.

“I could not believe the Covergirl thing. I was just like: ‘Have they chosen the wrong girl?’ I guess it is that uncomplicated beauty and they have chosen a very uncomplicated girl! I’m super no-frills, very basic in the makeup department. I love going to Chemist Warehouse to stock up. I’ve (just) always got my lip gloss or something to put on my lips — it’s like my toxic trait! I’m so stoked and I do kind of get it. I’m just your everyday girl trying to figure it out.”

“Chumpy” Pullin with their beloved dog Rummi; Ellidy with Minnie and Rummi.

Ellidy Pullin looks to the future with new purpose. Photography: Troy Freyee; Make-up: Hayley Dutton

Photos: Hannah Sugerman; Supplied

A parting

It may have an odd name but don’t be put off by this new type of decluttering that can bring joy as you take a trip down memory lane with loved ones

Words Bianca Carmona

Have you heard about Swedish death cleaning? Don’t let the strange name fool you — it’s more about tidying up your life than anything morbid.

While the term may raise some eyebrows, Swedish death cleaning is not as grim as it sounds.

What it’s all about Dostadning, as it’s called in Sweden, involves removing unnecessary items from your home so loved ones won’t be

GIFT

burdened with the task after you pass away. Margareta Magnusson coined the term in her 2017 book The Gentle Art of Swedish Death Cleaning Interest in the concept has grown thanks to a popular new reality TV show based on the book.

Bond University assistant professor and clinical psychologist Dr Cher McGillivray says it can be a profound way to declutter your life and leave a legacy.

“It’s a chance to share your stories and memories with

those you love, long after you’re gone,” Dr McGillivray says. “Do you want them just going through all of your things? Or do you want to have the opportunity to tell them those stories and make this a really special experience? It’s a really beautiful way for us to celebrate life.”

The Art of Decluttering founder Amy Revell says to consider decluttering while you are still physically able to. “The reality is we can’t take anything with us when we pass away,” Amy says.

The benefits

The main aim of Swedish death cleaning is to not leave behind a mountain of stuff for our loved ones to sift through while they’re grieving.

But the benefits go beyond organising our physical spaces to lightening our loved ones’ physical and emotional load.

“It’s an opportunity for people to look at their life story,” Dr McGillivray says. “How do you want people to remember you?”

Decluttering your space can also be good for you mentally.

Dr McGillivray says clutter is associated with higher stress and often diminished productivity.

“It makes it hard for the brain to focus on specific tasks, because the visual cortex gets distracted by the irrelevant information you take in.”

She says clean, organised spaces are correlated with lower stress levels and improved cognitive function.

The Decluttering Co founder Julie Whiting lists even more decluttering perks: a more aesthetically pleasing environment, less allergens and better sleep.

“For older people it can be freeing,” the professional organiser says. “They can take

The challenges

Dr McGillivray, who has worked with hoarders and people dealing with grief, says some people can have trouble parting with items.

“Some people hold on to things because they have a lot of significance and meaning. It can be a great loss,” she notes.

Julie says the task can also be overwhelming.

Author and academic

up a hobby like painting or go ‘grey nomading’ and rent out the house.”

Amy agrees, saying it can actually help people experience life to the fullest.

“You get freedom to do the things you want, like have friends or the grandkids come over and not have to spend an hour tidying up before,” she says.

Enjoy the process

Dr McGillivray suggests turning the process into a celebration of life and legacy.

That antique brooch you treasure will not hold the same importance to the recipient unless you share how it has been passed down for generations or was handmade by someone special.

Dr McGillivray suggests throwing an official dinner or party where you can share special items with your loved ones or put keepsakes in little boxes for each guest.

“My mother has put boxes together for each of our family members so that we don’t have to do that when she’s gone.” she says.

Writing in a scrapbook is another way to preserve the stories behind your cherished possessions, she says.

“Once clutter reaches a certain point, decision fatigue sets in. People don’t know where to start or what to do with it all,” she says.

Practical tips

To start, Julie advises blocking out some time, putting on your favourite tunes and diving in.

Amy suggests a “keep the best, get rid of the rest” mentality.

“Ask yourself, ‘What is the point of having your good linens or glassware or having extras in the cupboard where they never get used?’”

Dr McGillivray says it is important to consider not just physical clutter, but digital files, computer passwords and legal documents, too.

Margareta’s book suggests removing larger items in the home first and leaving smaller sentimental items, such as photos or letters, until later.

If you’re struggling to declutter, consider calling in a friend or the experts. Or perhaps you can see if you can try and shift your mindset.

“The next time you see a cluttered cupboard, remember to no longer fear but be curious about what treasures might be found in those dust-covered boxes that could hold the legacy of your life to pass on to your loved ones,”

Dr McGillivray says.

Dr Davina Woods has embraced the Swedish death cleaning method. Following the loss of her husband Ron and her father in 2014, then her mother in 2019, Dr Woods was tasked with the daunting challenge of sorting through three lifetimes’ worth of possessions.

“There was loads of stuff to go through, like my husband’s collection of British comics and tech gadgets,” she says.

Despite the sometimes overwhelming process, Dr Woods found treasure in the chaos — a love letter from her father to her mother.

“It was something positive to come out of doing this horrible declutter.”

Now in her mid-60s and battling multiple health conditions, Dr Woods has been sorting out her own belongings.

“I’m at the stage where I’ve told my kids, ‘No more gifts for me, please, unless it’s an experience’,” she says.

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SYSTEM OVERLOAD

Chronic infl ammation can lead to serious disease but you can modify your risk by making healthier lifestyle choices

Words Karen Fittall

The acute inflammation we experience as part of the healing process whenever we injure ourselves (think redness, heat and swelling) is one thing. But there’s another type of inflammation you need to know about — chronic inflammation. That’s where the immune system stays switched on so that low-grade

inflammation hangs around for months, even years. And healthwise it can be a big problem. While symptoms of chronic inflammation include joint pain, stiffness, digestive problems and fatigue, over time the condition can increase the risk of a range of serious diseases, from cancer and heart disease to diabetes and dementia.

One in three people in Australia are living with a disease caused by chronic inflammation. But while some causes are beyond your control — such as advancing age or if you live with an autoimmune disease — others are much more modifiable or avoidable. Here’s how to start lowering your risk of chronic inflammation.

1Maintain a healthy weight

“Obesity is a big trigger of chronic inflammation,” says Dr Anna Coussens, laboratory head at the Walter and Eliza Hall Institute of Medical Research, where infection, inflammation and immunity are a key research theme.

What’s the link between carrying too much weight and inflammation?

Research shows that body fat not only stimulates the release of inflammatory chemicals and substances, it reduces the production of something called adiponectin, an anti-inflammatory protein hormone.

3

is linked to chronic inflammation, helping to explain the association between lack of sleep and an increased risk of heart disease.

Research-backed ways to help improve your sleep quality include sticking to regular bed and wake-up times, even on weekends, being physically active every day, keeping your bedroom temperature about 18C and eliminating light sources overnight.

Treat stress seriously

“IF YOU’RE LIVING IN A STATE OF PERMANENT STRESS, YOU’RE PROBABLY LIVING WITH CHRONIC INFLAMMATION, TOO.”

Dr CouAnna ens

WALTER AND ELIZA HALL INSTITUTE OF MEDICAL RESEARCH

“Continuously elevated levels of cortisol, the stress hormone, is another trigger of chronic inflammation,” Dr Coussens says. “So if you’re living in a state of permanent stress, you’re probably living with chronic inflammation, too.”

According to research, there are various ways you can reduce your stress levels, from practising mindfulness and meditation to spending a short amount of time in nature daily. Even patting a furry, four-legged friend for 10 minutes can significantly reduce cortisol levels.

4

Get enough exercise

According to another 2020 study, people who exercise regularly have significantly younger inflammation “profiles” than people who don’t, and in recent years, research has started to shine a light on why.

Exercise has been found to alter gut microbes, lowering levels of inflammatory proteins called cytokines and increasing levels of anti-inflammatory cannabislike substances called endocannabinoids.

Exercise starts to suppress inflammation in as little as 20 minutes, but accumulating at least 2.5 hours of moderateintensity physical activity each week is recommended.

6

Try intermittent fasting “Fasting can help to reduce inflammation through several mechanisms,” says nutritionist Gabrielle Newman from The Fast 800 weight-loss program, which is based around a lower-carb, Mediterranean-style diet.

“Fasting activates a process called autophagy, where cells break down and recycle damaged components. This can help improve cellular function and metabolism, reducing inflammation.”

A study published earlier this year found fasting also raises levels of a chemical in the blood called arachidonic acid, which helps to inhibit inflammation.

5Eat an antiinflammatory diet

Research shows that a Mediterranean-style diet rich in fruit, vegetables, nuts, wholegrains, legumes, olive oil and oily fish can help reduce inflammation.

“A healthy diet provides your body with antioxidants as well as micronutrients that cells require to function properly, and fibre to maintain a healthy gut microbiome,” Dr Coussens says. “It also provides omega-3 and omega-6 fatty acids, and we need to keep these in balance, otherwise too much omega-6 will also promote inflammation.”

7

There are various ways to fast, including only eating within a certain time frame each day or restricting food intake for a couple of days a week while eating normally on other days, but Gabrielle advises to “approach fasting safely”.

“At The Fast 800, we recommend consulting a health care professional before making significant changes to your diet or fasting routine, especially if you have underlying health conditions.”

Avoid ultra-processed foods

Recent research not only suggests that eating a pro-inflammatory diet increases the risk of 27 chronic diseases, but ultra-processed foods are typically at the heart of those diets.

Concerningly, close to 50 per cent of the kilojoules eaten by people in Australia every day come from ultraprocessed foods.

“Ultra-processed foods are high in refined carbs, unhealthy fats and additives,” Gabrielle says. “These are often lacking in any beneficial nutrients or antioxidants. We recommend avoiding things like white bread, white rice, pastries, packaged snacks, sugary cereals and pre-packaged meals.”

Helen, 54, lost almost 26kg in 11 months by following The Fast 800 weight-loss program and her chronic inflammation symptoms disappeared. She used to be overweight and lethargic, with thyroid issues and painful hips and knees. “So much so, it was painful to walk,” she recalls. “I could only manage about 1.5km of walking because the pain was so intense.”

Now she describes the freedom of movement in her body as “phenomenal”.

“I can even touch my toes, something that was unimaginable a year ago. What’s even more amazing is that I now walk five to seven kilometres, four to five times a week. The association of pain when leaving my house has been replaced with a sense of liberation. Now, not only am I living a pain-free life, I feel strong and joyful.”

Helen notes the impact has also been mental.

“Not only do I have more energy in my body but I have it in my mind as well. My family and friends have definitely noticed a huge change in me. I’m virtually a different person.”

CRUNCHTIME

For author Imbi Neeme and others with misophonia, sounds can cause extreme reactions out of their control

As told to Hayley Hinze

Igrew up in a time when misophonia didn’t have a name. I thought there was something terribly wrong with me — that I was some kind of monster.

I first heard about misophonia 10 years ago, when I was in my early 40s, when someone tweeted how distressed they were about a colleague eating an apple at the next desk. The number of responses made me realise I was not alone.

The simplest way to explain misophonia is as an extreme overreaction to very small noises. It tends to be a hypersensitivity to noise, especially noises that humans make simply by being humans. My trigger sounds are centred around eating, but also if someone is sniffing persistently.

At age 10 or 11, I vividly remember being in a state of physical stress at the cinema when someone behind me was eating loudly.

To me these sounds feel like someone’s got a grater they’re scraping against my brain, and my reaction is like a full-body clench — I dig my fingernails into my palm, my toes curl and it’s like I’m bracing myself against the sound.

I’ve always known these sounds are just sounds — there’s nothing wrong with someone eating an apple

or enjoying popcorn at the movies. But then the small but angry misophonic part of me sees red mist whenever I hear those trigger sounds.

As I’ve got older, I’ve given myself permission to walk out of a room, whereas before I felt that I had to endure a sound.

These sounds put me in a state of stress where my body is reacting as though I want to either fight or flee, and I now feel OK leaving the situation if a sound is distressing. It’s been quite liberating to give myself that permission.

It’s important for a misophonic person to be honest if there’s something they struggle with and to give people around them the opportunity to help — maybe they won’t eat an apple at their desk, or they will bring out the chips when you’re not around.

I also have noise-cancelling headphones so I can fill my ears with music and other sounds, and I favour restaurants with lots of music and chatter — it makes it less stressful for me.

With my new novel Kind of, Sort of, Maybe, But Probably Not, it just came to me one day to make the main character, Phoebe, misophonic. I realised I’d never read a book with an openly misophonic character and thought it would be helpful for me, and others, to write about my condition. It felt

important for me to set the book in that pre-internet time before misophonia had a name, so Phoebe’s isolation was definitely drawn from my own experience. I almost feel jealous of people who are growing up now with misophonia because there’s a community and word for it — it’s not just you being wrong in your head.

When I presented the first chapter to my writing group, they didn’t know anything about misophonia and were surprised at how intolerant Phoebe was. I had to do a bit of education there and admit to them I had this condition.

There was a part of me that took their reaction personally and I thought: This is why I never tell people. I used to never tell people because, yes, it is unreasonable to be so intolerant with these sounds.

But I stuck with it and took the opportunity to perhaps validate the condition for those who have it and also help others to understand and hopefully not take it personally if we have to suddenly leave the room or put headphones on.”

Kind of, Sort of, Maybe, But Probably Not by Imbi Neeme, published by Viking, RRP $34.99.

NEED TO KNOW

What is misophonia?

Audiologist and misophonia specialist

Myriam Westcott says we can all be irritated by certain sounds, but misophonia is when the response is disproportionate to the sound. “Misophonia involuntarily induces disproportionally high levels of anger or rage, along with strong reactions of irritation and/or disgust and distress to trigger sounds. Reaction is experienced on a spectrum. People can be affected mildly, extremely and anywhere in between.”

What causes it?

“Misophonia often stems from a childhood incident where a sound made by a family member elicited a strongly negative reaction, particularly at a time of heightened stress or in a situation where the sound is unavoidable.”

How is it treated?

“Unfortunately, there are few audiologists and psychologists who have experience in and understanding of misophonia and can offer effective therapy. There is the possibility of desensitisation, where people can learn to become less reactive, but their trigger sounds will always be there.”

HEART of the MATTER

How a tragedy at a sporting game led to a foundation dedicated to saving lives

It was at a Sydney football field 10 years ago that Andy Paschalidis’ life was changed irrevocably.

The sports journalist and broadcaster (pictured right) witnessed his Forest Rangers Football Club teammate Matthew Richardson die from a heart attack during the second half of a football game.

Matthew was just 43 at the time and had three young children with his wife Kylie.

“His death, and several shortly thereafter, provided the catalyst for establishing the Heartbeat of Football Foundation,” Andy says.

He explains that at the time of his friend Matthew’s death, there was minimal awareness of cardiac arrest in sport.

The Heartbeat of Football Foundation launched in 2016 and promotes heart health by increasing awareness and education at sporting fields and community programs, offering screening checks and expanding the availability of defibrillators at sporting fields. Kylie is a foundation advocate.

and raising funds to support life-saving heart research”.

Victor Chang Cardiac Research Institute director and chief executive Professor Jason Kovacic says heart disease is Australia’s biggest killer.

“While we tend to think of cardiovascular disease as

CARDIOVASCULAR DISEASE CAUSES ONE IN FOUR OF ALL DEATHS IN AUSTRALIA.

SOURCE: HEART FOUNDATION

something that predominantly affects older men, it’s important to remember that it can impact anyone — regardless of age, gender or fitness level,” Prof Kovacic says.

Prof Kovacic adds it is important to highlight cardiovascular disease is particularly common among Indigenous Australians, with Aboriginal and Torres Strait Islander people being more than twice as likely to die from cardiovascular disease than non-Indigenous people.

Since the Heartbeat of Football Foundation was established, it has delivered more than 200 heart health days, with at least 10,000 people having a nurse-led heart health check at a sporting field.

SYMPTOMS OF AN ATTACK

MEN

✓ Pressure, tightness or pain in the chest and arms, which may spread to the neck, jaw or back

✓ Nausea, indigestion and vomiting

✓ Cold sweat

✓ Fatigue

✓ Dizziness

WOMEN

✓ Nausea or vomiting

✓ Extreme fatigue

✓ Fainting

✓ Cold sweats

✓ Pressure in the upper back

✓ Dizziness

Matildas player Caitlin Foord is a Heartbeat of Football ambassador and says it is vital that women protect their heart health. “The statistics tell us that at least 10 Australian women die every day from a heart attack,” Caitlin says.

Andy explains the charity, which works closely with the Victor Chang Cardiac Research Institute, is about “helping build stronger, healthier, happier and safer communities by raising awareness about heart health issues, encouraging people to make positive health choices

“Even those that live a healthy lifestyle may be at risk due to an inherited condition, which is why it’s important for all Australians to monitor their heart health, discuss any family history of heart disease with their GP and be aware of their blood pressure, cholesterol and blood glucose levels.”

“People often thank us for the ‘kick in the pants’ to do something about their health,” Andy says. “More importantly, we have saved lives with at least 12 people we are aware of who undertook a heart health check who didn’t know they had an issue, followed up with their GP and underwent lifesaving surgery.”

“I encourage all women playing sport to get their hearts checked regularly. Through action and awareness, together we can make a difference.”

This year the foundation is looking to expand its work in regional areas and with women, Indigenous and multicultural communities.

“A catchcry we use is ‘No one should die playing the sport they love’,” Andy says.

SO TIRED?Why am I

A lack of sleep could be causing your fatigue, but there might be other factors at play, too

Words Sarah Marinos

It’s one of the most common reasons why Australians book an appointment with their GP.

In a busy world where few of us have time to hit the pause button, tiredness has become a familiar complaint.

“Fatigue or tiredness is one of

the most common presentations to general practitioners,” confirms Canberra GP and Royal Australian College of General Practitioners spokeswoman Dr Marisa Magiros.

“More often than not, tiredness is due to a combination of factors.

“It could be lack of sleep, illness, stress at home or at work, grief, diet, not exercising enough or exercising too much. We lead busy lives and it’s not surprising that we feel tired, but if it persists, it’s always worth checking with your GP.”

Not enough shut-eye

Sleep Health Foundation

chief executive Dr Moira Junge agrees a range of factors can lead to people feeling tired. And sleep obviously plays a major role.

“Sleep duration matters but so does sleep consistency, quality and regularity,” says Dr Junge, a Monash University adjunct clinical associate professor.

“Most adults need a minimum of six hours. And it’s important to know your body clock — if you’re a night owl and sleep better from 1am, don’t go to bed

at 9pm, because you won’t sleep well.”

Dr Junge says people with conditions such as insomnia and obstructive sleep apnoea can wake feeling physically and/or emotionally exhausted.

“If you wake feeling tired, you may have a condition you’re unaware of, such as obstructive sleep apnoea or niggling pain,” she notes.

“Being overweight can also cause tiredness because excess weight is like carrying around a heavy backpack.”

Physical exhaustion

A demanding job that puts strain on your body, overexercising that leads to sore muscles and joints, or not doing enough physical activity can all lead to physical tiredness.

Medical conditions such as flu, glandular fever, chronic fatigue syndrome, thyroid disorders and heart disease can also lead to your body feeling depleted. More recently, physical tiredness has been a symptom of long Covid, too.

Queensland exercise physiologist and Exercise Healthcare Australia founder Mitchell Vautin says the right amount of exercise can help alleviate physical sluggishness and burnout.

“If you exercise regularly and aren’t making any progress or you’re going backwards, that’s a sign your body is tired,” Mitchell says. “You might not be able to lift the same weights or run or cycle as far as usual

and you get lethargic or sore more quickly.

“The ‘no pain, no gain’ saying isn’t true. If you exercise at full pace when your body is tired then you run the risk of injury. But do something. Reduce the amount of exercise by 20 to 50 per cent and reduce the intensity for a week so your body can recover.”

Emotional fatigue

Clinical and forensic psychologist Dr Rebekah Doley, or Dr Bek, says emotional tiredness is an all too common modern-day complaint. She describes it as feeling mentally drained, overloaded with responsibilities and seeing the world through opaque glasses.

“People might be present but they’re not connected. They go through the motions and do everything they need to do each day but they feel hollow inside,” she explains.

Stress can be a major factor in triggering emotional tiredness, sometimes caused by taking on too much and trying to be all things to all people.

“If you’re someone who always puts up your hand to do extra when you’re already doing a lot, you start to drown. People who are persistent and conscientious but have poor personal boundaries are often emotionally exhausted because of responsibility overload,” Dr Bek says.

“Give yourself permission to have boundaries and to say ‘no’ without feeling guilt or shame. Treat yourself like a highperformance car. You get a car serviced regularly, you get the tyres checked and you fill it with fuel. If you don’t treat

yourself in the same way, like a car, you will keep on driving for a while but at some point, you will come to a stop.”

Environmental tiredness

Being less productive. Procrastinating and taking longer to make a decision or get a job done. Withdrawing from the people around you. Taking your frustration out on family, friends and colleagues. These can all be signs of environmental tiredness.

It’s where routine and the “same old, same old” drain your motivation, curiosity and enthusiasm for life — each day is Groundhog Day and you long to break the monotony. Dr Bek describes this as “languishing”.

“You have energy but you feel you’re stagnating and have this quiet despair. You’re apathetic and a bit restless and directionless,” she says.

Tiredness with your daily environment and situation can negatively affect your sense of meaning and commitment to your goals. Dr Bek says the antidote is to find something in life that gives you purpose.

“Lift your head above the parapet and take a bird’seye view. Science-based research says we need several things to flourish, including feeling connected and that we are making a meaningful contribution,” she says.

“Look outwards and find ways to be kind and to help others. Showing gratitude is also helpful. Pause, reflect on your day and write down three good things that happened every day. Live your life by design by setting a small goal, learning a new skill and finding ways to grow.”

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Introducing the Ultimate Cook™ 6 in 1, your kitchen's ultimate companion. With a generous 5.5L cooking capacity, it's perfect for large meals! Crafted with precision, this multi-purpose cooker combines timeless charm of cast iron cooking with modern functionality, offering endless culinary possibilities. From slow cooking to searing, its intuitive controls and sleek design make it perfect for all. Elevate your culinary skills with this extraordinary kitchen appliance.

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METABOLISM

myth bust s

Women’s health expert and naturopath Lara Briden sorts fact from fiction

True Some have a ‘fast’ metabolism, and others a ‘slow’ metabolism

“While true, the best way to think about metabolism isn’t in terms of fast or slow, but rather in terms of flexible and non-flexible. A flexible metabolism burns fat for energy and ongoing satiety. An inflexible metabolism is one that cannot effectively burn fat for energy or achieve satiety. It is stuck in constant hunger mode, with a strong desire to snack between meals. The most common causes of ‘metabolic inflexibility’ are insulin resistance and prediabetes — conditions associated with chronically elevated insulin, which affect up to one in two adults.”

Ŧalse It’s my fault

I’m gaining weight

“Insulin resistance and metabolic inflexibility can cause abnormally high hunger and reduced energy expenditure, which can lead to significant weight gain. The underlying issues of insulin resistance and metabolic inflexibility are not your fault. They are the result of exposure to the ‘modern food environment’,

As told to Charmaine Yabsley

or ultra-processed food. Those negative metabolic effects appear to be passed on to future generations. Your current metabolic problems and weight gain are likely to have started when you were a child or even before you were born.”

True My weight gain is down to insulin resistance

“Insulin resistance is likely to be the hidden driver of your weight gain, yet you may not even know you have it. Insulin resistance cannot be diagnosed or ruled out by a blood test for glucose or sugar. Instead, it must be assessed by symptoms such as weight gain around your middle, high triglycerides (found through blood tests), fatty liver, skin tags, increased hunger and a tendency to ‘reactive hypoglycemia’, or crashes in blood sugar. In some cases, insulin resistance can be assessed by a blood test for the hormone insulin. Step one is to identify insulin resistance. Step two is to reverse it — not by calorie counting, but by addressing ‘metabolic obstacles’ such as digestive problems, medication, perimenopause and exposure to ultra-processed food.”

Ŧalse

night doesn’t affect my metabolism

“Eating late at night is bad for metabolism, as it increases the risk of insulin resistance, weight gain and long-term problems like diabetes. The parts of a healthy metabolism, including brain, hormones, liver and the gut microbiome, have a natural circadian rhythm and are calibrated to manage food only during the day.”

True I can’t control my metabolism

True Some foods are better than others for metabolism

“It is possible to promote a more flexible and healthier metabolism by eating wholefoods, especially those high in fibre, nutrients and protein. These help you to achieve satiety, plus better able to access fat stores for energy — that is, better able to burn fat.”

Ŧalse Eating small, regular snacks ‘boosts’ metabolism

“Grazing or eating all the time doesn’t boost metabolism. It keeps insulin high (promoting insulin resistance), so never allows the body to dip into fat-burning. Instead, find a pattern of meal spacing that

“It is true that metabolism is not under our conscious control. The regulatory mechanism in the brain that controls everything works unconsciously, but that doesn’t mean we are powerless! We can send ‘signals of safety and satiety’ to the brain and other parts of our metabolism, by connecting with others, moving the body, supporting a healthy circadian rhythm, getting enough sleep, addressing any gut or hormonal problems and eating mostly wholefoods. All the hormonal signals to the brain respond positively to wholefoods but not processed foods.”

The Metabolism Reset by Lara Briden, published by Macmillan Australia, RRP $36.99.

Beating the WINTER BLUES

HOW TO FIND RELIEF

GET NATURAL LIGHT

Spend time outdoors. When indoors, open up blinds and curtains to let in as much light as possible and position yourself by windows.

TRY LIGHT THERAPY

This involves exposure to bright light that mimics natural light for a specific amount of time each day.

The cold months may make you feel depressed, but here are some strategies that can help

MOUSHI Community pharmacist

At this time of year, when the days are shorter, greyer and colder, you may experience a change in your mood and energy levels known as the “winter blues”.

If these feelings persist, they could be signs of seasonal affective disorder (SAD).

This is a type of depression that tends to occur during autumn and winter when daylight hours are shorter, with symptoms typically resolving in spring and summer as the days get warmer and longer. (Less commonly, SAD can start in spring and summer.)

Understanding the likely cause, symptoms and treatment options for SAD can help you or someone you care about manage the condition. SAD is thought to be related to changes in the body’s

internal clock, or circadian rhythm, which is influenced by the amount of daylight we receive.

The reduced levels of sunlight during the colder months can disrupt your rhythm and affect serotonin and melatonin, which help to regulate mood and sleep.

These chemical changes in the brain can lead to the development of SAD in some people.

The symptoms of SAD are similar to those of depression and include:

• Persistent feelings of sadness and hopelessness

• Loss of interest in formerly enjoyable activities

• Changes in appetite or weight

• Difficulty sleeping or oversleeping

• Fatigue or loss of energy

• Feeling irritable and anxious

• Difficulty concentrating

• Feelings of guilt or worthlessness

• Headaches and other physical issues.

While it’s perfectly normal to feel low on some days, and experience some of these symptoms, it is important to recognise how long the symptoms persist for.

If you find you are feeling down for weeks or months at a time, make sure to see your doctor.

A key difference between depression and SAD is that the symptoms of SAD arise and resolve during specific times of the year.

An important part of diagnosing and treating SAD involves identifying the seasonal nature of the disorder.

That way, an episode can be better predicted and treatment started earlier to reduce the severity.

If you or someone you know is experiencing symptoms of SAD, don’t hesitate to seek help from a health care professional.

For mental health support visit beyondblue.org.au and lifeline.org.au

ENGAGE IN PHYSICAL ACTIVITY

It has been shown to reduce symptoms of depression.

KEEP A ROUTINE

Go to bed and wake up at the same time each day.

EAT WELL

Consume a balanced diet rich in fibre, protein and lots of fruit and vegies.

AVOID ALCOHOL

Alcohol can make depression worse.

TRY THERAPY

Psychotherapy, such as cognitive behavioural therapy, can help to change distorted views and thoughts that contribute to SAD.

CONSIDER MEDICATION

Seek advice from a doctor on taking antidepressant medication.

REACH OUT

Let family, friends or a health professional know you need support.

JALA

FINDING JOY again

After the heartbreak of her husband’s illness and death, here’s how one woman discovered the healing power of camaraderie and laughter on a road trip through Victoria

Words Sarah Vercoe

When motor neurone disease (MND) came for Jane Simpson’s husband Robert, it was merciless.

It began innocuously enough, with what seemed like an injury from a skiing accident in 2019 that left Robert with lingering pain and difficulty to perform simple tasks.

Unbeknown to them, this was simply a prelude. Concealed behind countless misdiagnoses was “the beast”,

MND, and a year would pass before a correct diagnosis.

“We persisted and pushed for answers,” Jane says, adding there’s no definitive test for MND, so it’s a slow process of elimination.

The drive home from the neurologist’s office after Robert was diagnosed was a silent one.

“We had just received a terminal diagnosis for which there is no hope. We just held hands,” Jane recalls.

Ahead of them was a road neither could possibly predict.

Difficult journey

After diagnosis, the progression of the disease was swift, robbing Robert of his ability to perform everyday tasks while plunging Jane into the role of caregiver.

“I learned very quickly how to provide care for him — from showering him to dressing him, putting him to bed, moving his bowels, learning how to feed him, clearing his throat when he was choking — absolutely everything,” Jane says.

But MND does not diminish mental acuity. As a heritage architect, Robert had always used his hands, body and mind to draw, design, build and make things. While MND took hold of his body it did not dull his ability to think.

“He was so bored,” Jane recalls. But Robert refused to give in to MND.

“He loved being an architect and he wanted to finish his final architectural commission. He’d been working on it for six years. When he was in bed, dying, he

said to me, ‘Have they finished the house?’ And that morning they happened to lay the grass, which meant it was finished. So I was able to show him the photos and he just said, ‘I did it, I did it’ and I replied, ‘Yes darling, you did it’.”

Robert passed away just weeks shy of the couple’s 30th wedding anniversary, 10 months after being diagnosed with MND.

Special bond

Determined to make a difference, Jane threw herself into advocacy and support for MND. She volunteered, led lived-experience groups, started a podcast and took part in Daniher’s Drive, an annual road trip bringing together those impacted by MND to raise awareness and funds for research.

But Daniher’s Drive quickly became more than just a fundraiser for Jane. Joining the Shady Ladies team last year for

“WHAT’S REALLY SPECIAL ABOUT DANIHER’S DRIVE IS GETTING OUT INTO THE COMMUNITY AND HEARING PEOPLE’S STORIES.”

Jane Simpson

a trip through rural Victoria, she found solace and camaraderie among fellow fighters — and her way back to joy again.

“When I was on the drive, I realised I hadn’t enjoyed myself for years,” she says.

“And I was actually laughing and thought, ‘Wow, I haven’t done this for years’. You can’t imagine it — because we’re all together because of MND — but we just laughed and laughed. Honestly, it was the best fun I’ve had in years.”

Daniher’s Drive not only raises much-needed funds for MND research but brings the sense of camaraderie Jane experienced to regional areas where MND patients often feel isolated.

“What’s really special about Daniher’s Drive is getting out into the community and hearing people’s stories,” Jane shares. “When you bring people together who have only one outcome, they can either go into their shell or they can embrace one another. The majority embrace the community and it’s just amazing.”

As Jane prepares to join the Shady Ladies again on this year’s drive, she feels Robert guiding her forward, urging her to continue the fight.

“He’d love what I’m doing and he’d be so proud of me,” she says.

Chemist Warehouse is a partner of Daniher’s Drive.

FROM FAR LEFT

FightMND’s epic annual road trip to raise awareness and funds for the fight against MND will be held from October 10-13. Form a team with your friends and family, pick your fundraising car and contribute to the fight against MND while having fun. This year’s fourday road trip travels through Bendigo, Warrnambool and Lorne, in Victoria, and includes community township visits, fun night events and the opportunity to meet new people, many who have been affected by MND. Visit fightmnd.org.au

CLOCKWISE

Jane Simpson and husband Robert in the UK; on their last family holiday together; Jane on Daniher’s Drive; and facing the future with a bright outlook.

& development support HEALTHY GROWTH

& development support HEALTHY GROWTH

HEALTHY GROWTH

HEALTHY GROWTH & development support

Always read the label and follow the directions for use.

Always read the label and follow the directions for use.

Always read the label and follow the directions for use.

Always read the label and follow the directions for use. & development support

LET’S TALK about CANCER

The metaphors about fi ghting a battle are not appropriate or relatable for many people

DR SALLY COCKBURN

General practitioner

Like me, do you flinch when you hear someone who has died described as having ‘lost their battle with cancer’? It seems to imply that if only they’d fought harder … But that’s not fair or true.

Language is very powerful and we need to be careful how we talk about cancer. It’s time we rethought the use of war metaphors when discussing cancer because it can have an adverse e ect.

So, how did this military-style language of cancer even begin? It is said to have started in 1971 when US president Richard Nixon declared war on cancer by signing a national cancer act that supercharged cancer research and funding. It was hoped a cure for cancer would be found within five years.

Now, 53 years later, there have been some amazing advances in understanding, treatment and even cures for some cancers — but we still have a long way to go.

It’s important to recognise that cancer is not one disease with a single cure, and while loss of cell

reproduction control is basically the same process in every cancer, the type of cells, tissue or organ where it starts or spreads to, as well as timing of diagnosis, can mean treatment and outcome may be very di erent for an individual.

So why is using the right language important? We know that prevention and early detection are really important

cancer should never feel they haven’t ‘fought hard enough’.

As the saying goes: Cancer is a word, not a sentence. However, I know that when a health professional uses the word ‘cancer’, especially in relation to an initial diagnosis, the person may not hear much after that and often think the worst.

However, some, if not many, cancers may be curable or can

“IT IS IMPORTANT THAT WE DISCUSS WHAT LANGUAGE THE PERSON FEELS COMFORTABLE USING. WAR METAPHORS MAY MAKE SOME PEOPLE FEARFUL AND LESS LIKELY TO ENGAGE IN HEALTHY BEHAVIOURS OR SEEK HELP.”

in cancer management, but the language used may actually be working against us.

The war metaphor might be good in the laboratory to motivate researchers (and funders) but these terms may be anything but inspiring when applied to many people who have cancer. Indeed, for some people the notion of a protracted ‘battle’ can be an added burden on their mental health.

It is important that we discuss what language the person feels comfortable using.

War metaphors may make some people fearful and less likely to engage in healthy behaviours or seek help. Importantly, people living with

be kept at bay with ongoing or intermittent treatment.

A diagnosis of cancer should not turn someone from a person into a ‘cancer patient’ — and we should concentrate on choices, not battles.

People living with cancer should discuss the type of language they prefer with family and health professionals.

A person living with cancer should feel part of the treatment team and be empowered to ask questions and receive knowledge to make decisions.

Talking openly about cancer using the right language will most likely reduce the fear and stigma and could improve outcomes. Stop the war metaphors.

CHECK IT OUT

Cancer Council Australia has excellent resources about cancer, including information on specific cancers and advice on topics from fertility and finances to intimacy and talking to kids. Family and friends of people living with cancer, take a look!

VISIT cancer.org.au/ cancerinformation/ downloadableresources

CALL

The Cancer Council support line and speak to a trained person for help and information on 131 120

HEARTY and WHOLESOME

There’s nothing like a nutritious soup to stimulate the tastebuds while keeping the winter chill at bay

THAI PUMPKIN SOUP WITH COCONUT & CORIANDER

SERVES 6 PREPARATION 15 MIN COOK 45 MIN

• 2 tbsp vegetable oil

• 1 onion, finely chopped

• 1.3kg jap pumpkin, cut into 5cm chunks

• 250g starchy potatoes, cut into 4cm chunks

• 3 garlic cloves, finely chopped

• 2cm piece of ginger, very finely chopped

• 3 tbsp red curry paste

• 750ml (3 cups) chicken stock

• 400ml can coconut milk

• 1 large handful of coriander leaves, roughly chopped

• 80g roasted peanuts, roughly chopped

• juice of 2 limes

• 4 spring onions, very finely sliced Heat the vegetable oil in a large saucepan over medium heat for 1 minute. Add the onion and cook, stirring, for 2-3 minutes until it is translucent and slightly caramelised. Stir in the pumpkin and potato and cook for 6-7 minutes until they start to soften. Add the garlic and ginger to the pan. Cook, stirring, for 2-3 minutes until fragrant. Stir in the red curry paste and cook until the oil in the curry paste separates. Pour in the chicken stock and bring to the boil. Reduce the heat to low and simmer for 20-25 minutes until pumpkin and potato are soft. Remove the pan from the heat and use a hand-held blender to puree the soup. Return the pan to low heat and stir in the coconut milk. Let the soup gently heat through for 5 minutes, but do not let it boil. Combine coriander, peanuts, lime juice and spring onion in a bowl. Ladle the soup into serving bowls. Serve with a sprinkle of the peanut mixture.

OLD-SCHOOL LEEK, BACON & POTATO SOUP

SERVES 6 PREPARATION 20 MIN COOK 1¼ HOURS

• 4 leeks, white parts only, halved lengthways

• 2 tbsp extra virgin olive oil

• salt flakes and freshly ground black pepper

• 5 short cut bacon rashers, roughly chopped

• 650g floury potatoes, cut into 4cm chunks

• 1 large zucchini, cut into 5cm rounds

• 750ml (3 cups) chicken stock

• 310ml (1¼ cups) thickened cream

• 1 tbsp balsamic vinegar

• 1 tbsp brown sugar

• 10 prosciutto slices

• 3 spring onions, finely sliced Preheat the oven to 180C (fan-forced). Spread the leek on a large baking tray. Drizzle on the olive oil and season with salt and pepper. Roast for 35-40 minutes until the leek is soft and lightly coloured. Set aside to cool for 15 minutes, then roughly chop. Leave the oven on and line the tray with baking paper.

Place a large saucepan over medium heat, add the bacon and cook, stirring, for 3-4 minutes until starting to crisp. Add the leek, potato, zucchini and chicken stock, turn the heat down to low and simmer for 20 minutes until the potato and zucchini are soft, breaking down and starting to thicken the soup. Stir in the cream and remove from the heat. Meanwhile, mix the balsamic vinegar with the brown sugar

in a small bowl until combined. Spread the prosciutto slices on the lined tray, drizzle on the balsamic sugar and roast for 10 minutes until crisp. Set aside.

Using a hand-held blender or food processor, puree the soup. You can leave it a little chunky if you like. Season to taste and reheat if needed. Pour the soup into serving bowls. Crumble on the prosciutto and top with some spring onion.

“CHICKEN SOUP IS PROBABLY MY FAVOURITE SOUP OF ALL TIME … IT IS ESPECIALLY GOOD WHEN YOU HAVE THE SNIFFLES, SO RUG UP AND ENJOY A BOWL OF COMFORTING GOODNESS.”

Sarah Pound

CHICKEN SOUP FOR THE SOUL

SERVES 6-8 PREPARATION 15 MIN COOK 2 HOURS

• 1 x 1.2kg chicken

• salt flakes and freshly ground black pepper

• 1 tbsp extra virgin olive oil

• 1 leek, white part only, finely diced

• 2 carrots, finely diced

• 5 celery stalks, finely sliced

• 2 potatoes, diced

• 1 tbsp chicken stock powder

• 1 large handful of flatleaf parsley leaves, roughly chopped

TO SERVE

• freshly grated parmesan (optional)

• sourdough bread, toasted and buttered First, prep the chicken. Wash the chicken under cold water and pat dry with paper towel. Season with

a good pinch of salt and pepper. Set aside. Start on the soup base. In a saucepan large enough to fit the entire chicken, heat the olive oil over medium heat for 1 minute. Add the leek and cook, stirring, for 2 minutes until softened slightly but not coloured.

Add the carrot and celery and cook, stirring, for 4 minutes until softened slightly. Stir in the potato and cook for 2 minutes. Sprinkle on the chicken stock powder and stir to combine.

Place the chicken on top of the vegetables in the pan, then pour on enough cold water

to just cover everything (about 3 litres).

Bring to the boil over high heat, then cover with the lid, reduce the heat to low and simmer for 1½ hours.

Carefully remove the chicken from the pan. Shred the meat from the carcass with two forks (discard the skin and bones). Leave the soup to gently simmer while you do this.

Add the chicken meat to the soup, along with the parsley, and simmer for a further 10 minutes. Season well.

Serve it up. Scatter some parmesan over the soup, if desired, and serve with the toasted sourdough.

Recipes from Wholesome by Sarah by Sarah Pound, published by Plum, RRP $44.99. Photography: Mark Roper

ON SOCIAL AS SEEN

“

Get up, show up and NEVER GIVE UP”

Lisa Curry is fi nding a new balance in life, inspiring others in the process

Words Elissa Doherty

Swimming legend Lisa Curry inspires scores of women to get back on the wellness wagon — and she knows all too well how hard that can be.

The much-loved Olympic star says she “fell into a hole” after the tragic death of her daughter Jaimi Kenny in 2020 — and it took a long time to climb out.

She barely exercised and turned to emotional eating, and she says her weight and health have suffered.

But the wellness entrepreneur is on the road to recovery and embarking on a new chapter in her health journey, buoyed by the launch of her new book.

Lisa’s first-born daughter Jaimi died at just 33 after a long health battle, and then Lisa lost her mother Pat 18 months later.

Her new book, Happy Healthy You, co-written with her business partner, naturopath Jeff Butterworth, was in part driven by a personal desire to get her own health and happiness back on track.

Lisa says people need to be kind to themselves and take baby steps when getting back into a healthy, wellbalanced lifestyle.

“What I say to people now is that if they are in a state of stress, anxiety, grief, trauma, just do two things,” she says.

“TRY AND MAKE GOOD DECISIONS WITH YOUR FOOD AND TRY AND DO A LITTLE EXERCISE.”

Lisa Curry

“I’m starting to feel like myself again for the first time in threeand-a-half years,” Lisa says.

“During my time of grief, I didn’t care about what I ate.

“I didn’t exercise and I was basically just sitting at home.

“So now that I’m climbing out of that hole, I know what I need to do.”

“Try and make good decisions with your food and try and do a little exercise. I wished I’d had someone say, ‘Come on, let’s just go for a walk, even though you don’t feel like it’.

“People are very gentle around you, because they say, ‘You’ve got to look after yourself’.

“But by not doing those two things for a couple of years, it’s really affected me now.”

The book, touted as a guide to help you “sleep better, balance your hormones,

nourish your body and regain your health”, is an extension of the website the duo run of the same name.

Lisa, 62, who has been hit by health knocks including heart atrial fibrillation and a hip replacement, says she’s had to alter her routine as she has got older.

She refers to the book and Jeff as her “health coaches” — similar to having a coach and logging her training progress in the leadup to the Olympics.

A poll of women in her online Happy Healthy You community found sleep, anxiety and weight gain were their biggest health concerns.

The book focuses on sleep, diet, movement and mindfulness, with healthy recipes, breathwork exercises, yoga poses and menu plans.

Sleep has been particularly challenging for Lisa, and each night she does some gentle yoga before bed to let her mind and body wind down.

For people whose physical activity has stagnated, she recommends starting with at least one yoga class a week to get moving, and practising simple yoga poses at home.

“When we want to heal people from the inside out, we need to be gentle with ourselves,” she says.

Photos: Libby Willis; Empire Art Photography

“Your body is so amazing at regeneration that it’s never too late to start thinking about the life you want in the future.”

Lisa says she wants to be a “granny who can kick a ball with the grandsons”, rather than moaning about her aches and pains. “I know 100 per cent that as soon as you get out the door and dive into the pool … or walk up that first hill, it’s so worth it,” she says.

“My mantra is get up, show up and never give up.

“People have to be ready, in order to change their lifestyle and habits. But the key is not to wait too long. Really live, don’t just exist.”

Happy Healthy You by Lisa Curry and Jeff Butterworth, published by HarperCollins, RRP $45.

MY PERSONAL FITNESS PLAN

Daily ritualsMornings

10 minutes of gentle movement starting with stretches in bed, such as ankle, neck and body twist rotations, before finishing with standing stretches, arm circles to loosen shoulder joints, and sumo squats.

Evenings

Legs up the wall yoga pose for at least 5 minutes.

Monday Gym

Gym session starting with 20 minutes on the treadmill, increasing the incline every 2 minutes. This is followed by 5 sets of 10 to 20 repetitions, doing 5 different exercises, then stretching for 10 minutes.

Tuesday Gym

A 32-minute

Tabata workout with 8 different exercises. I perform each one for 20 seconds, rest for 10 seconds, then repeat 8 times. On week 1, I do 2 lower body, 2 upper body, 2 lower body and 2 core movements. I change it up every week, and try to work all the muscle groups.

Wednesday Yoga

My favourite yoga class is yin yoga. I may add a 30-minute beach walk or 20-minute walk for a coffee.

Thursday Swim

When I can, I head to my local 50m pool for:

• 20 x 50m with a 10-second rest between laps

• 4 sets of 100m, using a kickboard

• 2 sets of 200m, using hand paddles

• 4 freestyle laps of the pool, alternating between fast and easy swims every 25m • 4 easy laps of relaxing strokes to finish, such as backstroke and breaststroke.

FridayWalk and talk

Walk the local hills with friends.

Saturday Swim

I mix up the strokes. A great addition is treading water with arms in the air for 10 x 1-minute sets, then 4 sets of 10 pull-outs (pulling yourself out of pool and lowering back in).

Sunday Rest day

Gentle movement such as gardening and a beach stroll with the dog.

FLOAT away

From cruise ships to island retreats and even aqua therapy, discover where it's best to splash out to chill out

Words Laeta Crawford

South

n Spa

KANGAROO ISLAND, SA

Despite its dramatic setting, it’s impossible not to feel a sense of calm wash over you at Southern Ocean Lodge’s tranquil Southern Spa. The luxury lodge, featuring 23 secluded suites, is nestled into the curve of Kangaroo Island’s limestone cliffs, while the spa is set among coastal bushland and accessed via a glass-walled aerobridge. Here you can choose from a host of heavenly experiences, including the three-hour alkeme Dreaming package for a complete face and body treatment. It features a body wrap, massage, facial, hair mask and decadent hand and foot treatments, using nourishing native essential oils, cleansing earth ochres and purifying sea salts. southernoceanlodge.com.au/spa

Photo: George Apostolidis

Redemption Spa

RESILIENT LADY CRUISE SHIP

I’m sunning myself in a porthole somewhere in the Tasman Sea, with nothing to see but blue skies and rolling waves, complete with cotton candy-like white crests, before me.

It’s warm and cosy and lulling me to sleep. I could honestly lie here all day.

Did I mention I’m also in a sauna, inside the Redemption Spa onboard Virgin Voyages’ Resilient Lady? Now, that’s a room with a view!

Make no mistake — there are plenty of things to see and do on the adults-only cruise ship, which launched into Australian waters last year.

water action, further adding to the sense of tranquillity.

It includes a thermal suite of amenities, from a salt room and steam room to hot and cold plunge pools and even a mud room.

There is also a host of rejuvenating treatments available to entice you, including a quartz bed massage, which uses the purported healing powers of quartz to ease your muscles while you lie on a bed of amber crystals.

The spa itself is a slick space.

Inspired by an underwater cave, it has serious wow factor, with brass and marble features throughout. There are also marble hammam benches,

“A LUXURY FLOATING SPA AT SEA HAS SURELY GOT TO TICK THE BOX WHEN IT COMES TO FINDING SOME ULTIMATE ‘ME TIME’.”

It boasts everything from ‘Rockstar’ quarters complete with electric guitars to jam with, specialty restaurants including an ultra-cool Test Kitchen with lab-style experimental food, an old-school video game arcade, karaoke rooms and even the first tattoo studio at sea.

But for this voyager, it is all about finding some zen after escaping the chaos of my family life. After all, a luxury floating spa at sea has surely got to tick the box when it comes to finding some ultimate ‘me time’.

Unlike most cruise ship spas, typically located on the top decks, the Redemption Spa is in the heart of the ship, on Deck 5. This places it almost at sea level, so when you look out the aforementioned portholes you are literally close to the

modelled after benches in traditional Turkish bathhouses, beneath a row of portholes.

Apart from being a great place to simply soak up the feel-good vibes, the marble benches act to regulate your body temperature, cooling your body down in between the different hot spa rooms.

The spa’s wellness team recommends spending about 15 minutes in each room, starting with the sauna and salt rooms, interspersed with a dip in the plunge pools, before finishing off with the steam and mud rooms.

After my initial stint in the roomy sauna, where, aside from human-sized portholes there are also cedar benches to sit and lie on, I head to the salt room.

Walking into the pink-andwhite marbled space, I’m confronted by a woman who is taking diaphragmatic breathing to the next level.

Intent on finding my own zen, I try not to giggle and instead zone out her heavy breathing. This mid-temperature room is filled with vapourised Himalayan pink salt crystals, which are purportedly good for your skin, sinuses, high stress levels and insomnia.

After some deep breathing, I head to the steam room — where the steam works its magic, helping to open up my pores — before opting to get dirty in the mud room.

Grabbing my cup of Moroccan clay (a little goes a long way), I slather the smooth mud on from top to toe

like a full-bodied mud mask. I’m told it’s nourishing and moisturising for my skin (I find it’s also slightly exfoliating).

After it dries I discover another reason why they recommend leaving this step to last — aside from its tightening and exfoliating properties, it’s also messy to wash off.

Once I’ve rinsed myself clean, I head back to the sauna for a few final moments of peace in my favourite porthole.

While the scenery has not changed, I have. Unusual for me, my mind is clear and I’m in a totally relaxed state. Yes, booking a thermal spa while on board a cruise is an extreme way to find some zen, but I can’t think of a better way to get a big dose of wellness with some ‘vitamin sea’.”

virginvoyages.com

Laeta Crawford was a guest of Virgin Voyages.

Saltuary

SYDNEY, NSW

Feel a dreamy sense of weightlessness and tranquillity with float therapy. At Saltuary you don’t just float in a darkened pod; you have a spacious ‘room’ for the ultimate in serenity. Switch off and feel your worries melt away as you float like a cork thanks to the high mineral content in the mix of body-temperature water and 100 per cent natural magnesium salt. Relax into a meditative state, with benefits said to include improved sleep quality, stress management and pain relief — plus a hit of feel-good endorphins, too. saltuary.com.au

Spa qualia

HAMILTON ISLAND, QLD

Deeply relax with a marine-inspired facial at this luxe spa in the Whitsundays. Fittingly, qualia is a Latin word for a collection of deeper sensory experiences, and that is exactly what you can expect from the 75-minute brightening facial. Marine plants seaweed and spirulina are used in a warm face mask, which is painted on to the skin. The marine ingredients are said to help oxygenate the skin and restore and increase radiance, all while adding a natural glow. While the mask is left to infuse, you also enjoy a relaxing arm, hand and scalp massage for further indulgence. qualia.com.au

Ayana Spa

JIMBARAN, BALI

A two-hour aquatonic therapy session at Asia’s largest thalassotherapy facility should be popped on any spa lover’s bucket list. Expect beautiful views and a blissful time as you make your way through a series of 12 hydromassage stations in the aquatonic pool at a resort perched on a cliff above the Indian Ocean. The pool, which contains 700 million litres of warmed ocean water, features more than 60 individual jet streams, microbubbles and geysers that work on different parts of your body to caress, pummel and massage your joints and muscles for an all-over treatment. ayana.com/bali/spa

Photo: Sharyn Cairns

(Betaglucare Australia)

SCENE Dream

Create a chill comfort zone packed with personality for your

teenager

Compiled by Penny Harrison

CLOCKWISE FROM TOP LEFT Dane Brady Midnight Stroll skateboard deck, $139, ocdskateshop.com.au; Nimes Espresso quilt-cover set, from $259.99, linenhouse.com; Henlee Garland II bunting flags, $36.95, freedom.com.au; Xander Holliday Petal print, from $129 (unframed), lifeinteriors.com.au; Corduroy Get Cushy cushion, $29.99, cottonon.com/au; Crystal-cut storage container, $14.95, gigiandtom.com.au; I Am Fake Kids’ Snug chair, $449, livingstyles.com.au; Cecil Bear vase, $50, jonesandco.com.au; Fern quilt cover, from $149, castleandthings.com.au; Tesammans side table, $69, ikea.com/au; Fransalg work lamp, $39, ikea.com/au

MY FAVOURITE MISTAKE

Marian Keyes (Michael Joseph)

RRP $34.99

The global bestseller is back with another novel (her 16th to be exact) and it’s bound to be a hit. Keyes continues the Walsh sisters series, picking up the life of Anna Walsh (from Anybody Out There), who, hit by a midlife crisis, trades in her long-time boyfriend and successful career as a beauty PR in New York for — well, nothing in Ireland. Back with her family in Dublin with no job and no plan, Anna, 48, takes up an offer to help turn around a mounting PR disaster at a high-end coastal retreat under construction in Maumtully. Here, an old love interest captures her attention. Is handsome Joey still a toxic womaniser or can he and Anna learn from mistakes of the past? Keyes’ novel celebrates women aged 40-plus and, while written in her usual easy-toread style, it offers up poignant observations about ageism, perimenopause and sex.

THE PARAMEDIC MINDSET

TOGETHER WE FALL APART

Sophie Matthiesson (Pantera Press)

RRP $32.99

Addiction can come in many forms. Addiction to love, to grief, to drugs. Successful lawyer Clare knows only too well the pain of all three as she struggles to deal with the dysfunctional relationships in her life. Clare has spent the past seven years in London after following her heart and settling down with Miriam and their son Rupert. But Clare is worried about where her life is heading, and returning home to Melbourne to see her ailing father causes her to reassess what matters most. She also has to face her brother Max’s ongoing drug addiction and the constant fight to get him into rehab. Together We Fall Apart is the thoughtfully written debut novel by Sophie Matthiesson, who explores drug addiction and its impact on individuals and family dynamics with insight and empathy. It will stay with you long after you have turned the last page.

Leigh Anderson (Macmillan Australia) RRP $36.99

Remaining calm under pressure is easier said than done. Yet one profession that throws people into life-and-death situations almost every day is that of a paramedic. Queensland paramedic Leigh Anderson has written his first book, which is filled with reallife stories from his career and delves into the latest scientific research about mindset and regulating emotions.

LIES AND WEDDINGS

Kevin Kwan (Hutchinson Heinemann)

RRP $34.99

Strap yourself in for a frothy romp through the lives of the ultra-rich in Kwan’s latest novel. The author of Crazy Rich Asians and other works has once again delved into the fertile ground of the upper echelons of society. Rufus Leung Gresham is set to become the future Earl of Greshambury. But there’s a slight hitch — the funds have dried up and the family is facing an ever-increasing mountain of debt. The solution to the family’s troubles, put forward by Rufus’s mother, is for him to attend his sister’s luxurious wedding and seduce a woman of significant wealth. However Rufus isn’t as easily manipulated and wants to confess his love to the girl-next-door. As the novel sweeps you from one glamorous location to another, there will be plenty of comedic moments and surprises along the way. A delectable read that you will savour.

He recounts the first major car crash he responded to as a student paramedic and how some days can include the extremes of light and dark — a patient taking their last breath and a young child smiling after responding well to medication. Alongside the personal stories, Anderson shares insights and tips about how to develop poise and improve performance.

BAKE IT ’TIL YOU MAKE IT

GOOD VIBES BAKING

Sandro Farmhouse (Dorling Kindersley)

RRP $49.99

After capturing hearts on The Great British Bake Off, Farmhouse is releasing his debut cookbook with delicious recipes such as a red velvet cake and pancakes with strawberry coulis.

TARTS ANON

Gareth Whitton (Hardie Grant Books) RRP $45

Master the art of the perfect tart dish. There’s more than 50 sweet and savoury tart recipes including classic staple vanilla custard tart and a mushroom and parmesan tart.

BAKE WITH BENOIT BLIN

Benoit Blin (Hardie Grant Books) RRP $55

Ever wondered why your choux pastry isn’t light and fluffy? The French patissier’s cookbook is filled with advice on how to finesse your baking techniques. Create his recipes, which include palmiers and macarons.

WHAT’S ON

JULY

Festival of Voices, Hobart, June 28-July 7

Grammy Awardwinning Macy Gray and Pitch Perfect music director Deke Sharon are part of the line-up at Australia’s leading singing celebration. The annual choir festival draws 30,000 people and celebrates song and community spirit with concerts, workshops and singalongs across musical genres including choral, cabaret, classical and contemporary. Get ready to raise your voice! festivalofvoices.com

Illuminate Adelaide, July 4-21

Rug up for an immersive mid-winter major SA event featuring an electrifying program of

CRAPPY TO HAPPY

Aussie psychologist Cass Dunn and guests discuss practical wellbeing strategies to transform how you feel. Learn how to start new habits, create better relationships, take control of your finances and improve your health.

light, music, technology and art. Illuminate, now in its fourth year, turns the city’s streets, laneways and buildings into a dazzling spectacle of large-scale light installations and projections by artists from around Australia and the world. Prepare to have your imagination awakened and wonder rekindled. illuminateadelaide.com

AUGUST

Great Barrier Reef Festival, Airlie Beach, August 1-4

Escape the southern chill and head to Queensland for a family-friendly festival celebrating the stunning Whitsundays, at the heart of Australia’s iconic Great Barrier Reef. Wander markets, marvel at the foreshore fireworks

and enjoy the costumes and colour of the street parade. Chill out to live music and DJs, join in the family fun day and be sure to catch the regatta of inventive recyclable boats. greatbarrierreeffestival. com.au

Garma Festival, Arnhem Land, August 2-5

Journey to a remote part of the Northern Territory to experience Australia’s largest Indigenous gathering. The four-day celebration of Yolngu life and culture showcases traditional art, dance, story-telling and song. Settle in at the outdoor cinema for films by First Nations people from Australia and around the world, take part in women’s healing sessions, and cultural workshops

such as weaving and spear making, and watch traditional dancing at sunset. Tickets include tent accommodation, plus a sleeping bag, air mattress and meals. yyf.com.au

SEPTEMBER

Tesselaar Tulip Festival, Victoria, September 14October 13

Flower lovers, head 40km east of Melbourne to this festival in Silvan to see spectacular fields of more than a million tulips in bloom. Make it a full day out and leisurely wander the fields and gardens, take a tulip tractor ride, indulge in traditional Dutch food and relax with a drink. Live music, performers and a fairy garden are also not to be missed. tulipfestival.com.au

TO HELP YOU FIND HAPPINESS PODCASTS

HAPPIER WITH GRETCHEN RUBIN

Listen to personal anecdotes, interviews and research-based strategies as the American bestselling author of The Happiness Project and her younger sister Elizabeth Craft share advice about happiness and good habits.

GOOD LIFE PROJECT

Elizabeth Gilbert, Brene Brown and Tim Ferriss are some of Jonathan Fields’ bigname guests on a podcast that is all about how to live a fully engaged, connected life with purpose. Topics range from anxiety and ADHD to self-doubt and ageing.

TEN PERCENT HAPPIER WITH DAN HARRIS

The former US news anchorman once famously had an on-air panic attack before becoming a meditation convert. He chats to everyone from scientists and meditation experts and even the Dalai Lama on how to be happier.

APPS

Liptember

Pop some bright colour on your lips — you could even try two colours for a change — and start a conversation about women’s mental health. Liptember is a fundraising campaign encouraging people to wear lipstick during September as a fun way to raise awareness and vital funds for the important cause. Chemist Warehouse is the long-term premier partner of the campaign. Funds raised aid women’s mental health programs, support services, research and initiatives delivered by the Liptember Foundation. liptember.com.au liptemberfoundation.org.au

Quiz yo s f

1 What is the largest solid internal organ of the human body?

2 What is the official monetary unit of Indonesia?

3 In which William Shakespeare play are the characters Leontes (king of Sicilia) and Polixenes (king of Bohemia)?

4 Who was the youngest member of the British band The Beatles: John, Paul, George or Ringo?

5 Who founded the famous Jim’s Group franchises, starting with the lawn-mowing business?

6 Winterfell is the capital of the Kingdom of the North and the ancestral home of the royal House Stark in which TV series?

7 A bowyer is a master craftsperson who makes what weaponry?

8 What is the official language of Brazil?

9 Chionophobia is the fear of what?

10 In which country did the food fondue originate?

GEARED TO HEALTHY EATING

MYFITNESSPAL

Make better choices with a food tracker and health app that aims to help you reach your nutrition, fitness, water and weight goals. The 500-plus recipes and 50 workouts will inspire you to stay on track.

FOODSWITCH

Shop for food low in saturated fat, salt, sugars or calories by scanning package barcodes. See nutritional data and view healthier options. The star-rating systems for health and planetary health are also useful.

EASY DIET DIARY

This app allows you to set daily energy goals and then stay on top of them by searching the extensive food database or scanning barcodes, and tracking the energy you burn in exercise.

13 Which Australian wrote the music and lyrics of the song Hopelessly Devoted to You, nominated for best original song at the 1979 Academy Awards?

14 Sulawesi, Sumatra, Komodo and Flores are islands of which country?

15 In what year did Melbourne’s Westgate Bridge collapse during construction?

16 Which all-female US pop band had a 1980s hit song with a cover version of A Hazy Shade of Winter?

17 Who was the first of King Henry VIII’s six wives?

18 Who is the author and creator of the Mr Men and Little Miss series of books?

19 Sentosa is an island resort of which country?

20 The lungs and respiratory system work together to allow a human to do what?

21 In what country is the active Shiveluch volcano?

11 What occurs when human soft tissues are injured/damaged and small veins and capillaries break under the skin?

12 Which Australian prime minister disappeared, presumed drowned, in 1967 while swimming at Cheviot Beach in Victoria?

22 What is the name of the winter sport that combines cross-country skiing and rifle shooting?

23 Does the major blood vessel the aorta carry blood into or away from the heart?

24 Which singersongwriter released albums Reputation (2017), Lover (2019) and Folklore (2020)?

13 John Farrar; 14 Indonesia; 15 1970; 16 The Bangles; 17 Catherine of Aragon; 18 Roger Hargreaves; 19 Singapore; 20 Breathe; 21 Russia; 22 Biathlon; 23 Away from the heart; 24 Taylor Swift – Compiled by WORDEDIT

1 Liver; 2 Rupiah; 3 The Winter’s Tale; 4 George Harrison; 5 David “Jim” Penman; 6 Game of Thrones; 7 Bows; 8 Portuguese; 9 Snow; 10 Switzerland; 11 Bruises or bruising; 12 Harold Holt;

DR ELIZABETH SALEH

Osteopath

How can an osteopath help ease my headaches?

The most common headaches are tension headaches, usually caused by poor seated desk posture, stress, anxiety and sleep deprivation. Symptoms, which include a deep, dull and constant ache, can be treated with a combination of techniques, such as soft tissue therapy to the shoulder and neck muscles, spinal manipulation to the neck and upper back, trigger point dry needling and stretching therapy. Taking steps to prevent the headaches is important. This may mean a proper ergonomic desk, strengthening exercises for the neck and upper back muscles, appropriate pillows and sleeping positions, and meditation.

ASK AN EXPERT

I often have lower back pain. How can an osteopath help me manage it?

This is the No.1 thing I see in private practice. There are many causes for low back pain, including disc bulges, arthritis, sprains and stenosis. Research shows that strengthening exercises are better at managing low back pain, rather than stretching exercises. For example, instead of stretching your hip flexors all day long, you

My arthritis is flaring up. Is there anything an osteopath can do? Absolutely! Osteoarthritis (OA) is the most common type of arthritis affecting our joints, and I see a lot of patients affected in the lower back, neck and knees. Our joints are cushioned by cartilage, firm tissue that enables frictionless joint movement. Cartilage is located at the ends of our bone. OA occurs when cartilage begins to deteriorate, leaving you to feel more pain, joint stiffness, immobility and swelling.

As an osteopath, increasing joint mobility and improving muscle strength of the affected joint is very important. I use a lot of gentle strengthening exercises, such as clinical pilates, to improve the patient’s movement and strength and reduce pain.

Managing OA is important. I always suggest my patients use heat packs and heat creams and take mild pain killers.

will find more benefit in strengthening the gluteal muscles, which have a direct correlation to your lower back.

Strong core muscles also help support your lower back. So while it feels nice to stretch, a strength program will significantly help to minimise and manage lower back pain.

How can I improve my posture?

Poor posture often comes about because of work ergonomics. When we sit or stand for a long time, the muscles and ligaments can become overstretched or strained. Identifying the root cause of poor posture is vital. It often can be corrected with a proper ergonomic set-up, alternating positions, taking regular breaks and strengthening muscles using clinical rehabilitation exercises. Key muscle groups I focus on include the core, gluteal, spinal and shoulder complex.

Can an osteopath help with sleep problems?

Yes! Using manipulation, mobilisation, massage and dry needling, osteopaths can relax tight muscles, improving blood flow and helping to reduce discomfort that’s disrupting sleep. They can also provide advice on pillows that may encourage a comfortable night’s sleep and on how to strengthen your postural muscles, which can improve breathing and circulation while sleeping.

Dr Elizabeth Saleh is an osteopath and clinical pilates instructor with her own clinic in Melbourne

THE ORIGINAL EAU DE PARFUM & THE NEW EAU DE PARFUM OVER RED