October 2016 $7.

20 INC GST

WHAT ALCOHOL
REALLY DOES TO
YOUR BODY

E x cl u si ve !

Olivia
talks life, love
and music

Life-saving
BREAST
CANCER
NEWS

70
+
and loving it!

8-PAGE

MENTAL
HEALTH

HANDBOOK

(10 CELEBS TELL IIT LIKE IT IS)

Spring special
Surprising new
WEIGHT
LOSS
strategies

LUXE
TO LESS
beauty buys
FOR RADIANT, HEALTHY SKIN

I look for simple

ways to support my
cholesterol health

Image is not of the person quoted.

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Take ENLIVA every day as a natural supplement to support
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O C TO B E R 2016

16 Olivia Singer Olivia Newton-John reveals

the story behind her new CD, and tells
us how she stays healthy and happy.
36 The power of one Making one simple
change can bring a wealth of health
benefits. Karen Fittall counts the ways.

40 Alcohol: how it affects you in

mid-life As we age, even small amounts
of alcohol can have an impact, in ways
we might not expect. By Helen Foster.
46 70+ and loving it! Getting older has
a brand new feel to it, as these inspiring
celebrities show. By Bonnie Vaughan.
50 Fast fixes Sometimes the simplest
tweaks can have a big influence on our
health, as Larraine Sathicq discovers.

52 The latest news about weight loss

PHOTOGRAPHY PABLO MARTIN STYLING SARAH SUTTLE

Think youve heard it all before? Think

again. Helen Foster rounds up the research.

56 Breast cancer: reduce your risk

Discover the best strategies to lower your
chances of developing this common
disease. Karen Fittall has the details.

58 Journalling for health & happiness

Tailoring your diary entries to focus on
specific goals might just help you get what
you want in life, discovers Helen Foster.

62 Whats causing my bad breath?

We look at six potential bad breath triggers
and how to deal with them. By Lindyl Crabb.

64 The blended family: how to keep

your relationship strong Joining two
families under one roof can place couples
under enormous pressure. Angela Barrett
finds out how to navigate the challenges.

68 Binge eating disorder: The secret

struggle Two women share their own
stories about the disorder with Sarah Marinos.

72 Are you a highly sensitive person?

Dont despair! Learning to embrace your
sensitive nature will help you build
resilience, writes Bonnie Vaughan.
76 Revamp your breakfast 10 kitchen
appliances to make your morning meal a
whole lot more interesting. By Lindyl Crabb.
82 Set up a healthy fridge The way you
store your food could influence your health
and your weight, says Karen Fittall.

84 12 ways to supercharge your diet

Get clever about the food you eat, writes
Helen Foster, and your health will blossom.

88 Greek yoghurt: crme de la crme

Dietitian Melanie McGrice has sourced
the best Greek yoghurts on the market.

October 2016 $7 20 NC G

40
46

WHAT ALCOHOL
REALLY DOES TO
YOUR BODY

Exclusive!

Olivia
Life saving

56

BREAST
CANCER
NEWS

70+
and loving it!

8-PAGE

MENTAL
HEALTH

HANDBOOK

91

(10 CELEBS TELL IT LIKE IT IS)

Spring special
Surprising new

52

16

talks life, love

and music

WEIGHT
LOSS
stra egies

LUXE
TO LESS
beauty buys
FOR RAD ANT HEALTHY SKIN

Photography:
Denise Truscello

108

14 Letters
21 Health
24 Fitness
26 Nutrition
28 Mind matters
30 Beauty news
34 Social media
78 Cooking
91 Health book
114 Fashion
128 Travel
130 Ask our experts
136 Stars
138 This month we love

102 Ahead of the game Gadgets, apps

and gear to take your fitness to the next
level. Lindyl Crabb road tests the best.
104 The benefits of gentle fitness Slow
and steady exercise can be wonderful for the
body and mind, discovers Lindyl Crabb.
108 Luxe to less The very best skincare and
make-up beauty buys to suit every budget.
112 Prime time Multi-tasking primers that are
so much more than a base for foundation.
118 Find your massage match Eight
hands-on treatments that have the power
to heal. By Anna Christensen.
122 6 money myths debunked Want to
take control of your financial future? Larraine
Sathicq has some simple but practical advice.

126 My near-death experience

changed my life A medical doctor
tells Bonnie Bayley how a brush with
death transformed his life.

13 Bauer Media privacy notice

32 Subscribe to Good Health and receive 6 issues for
only $30 and save 30 per cent off the newsstand price.

In Your Dreams
W E S P E N D R O U G H LY A T H I R D O F O U R L I V E S A S L E E P, S O M A K E I T C O U N T.
H A R V E Y N O R M A N H A S A L A R G E R A N G E O F M AT T R E S S E S T O E N S U R E YO U G E T A G O O D N I G H T S S L E E P.

Sleepsense Vitality Standard Base Queen Ensemble $3,299

A sound nights sleep is crucial to our overall health and well-being, and everybodys needs
when choosing a good mattress differ greatly. Adaptability is the name of the game with the
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needs thanks to the handy touch of a button on the Sleepsense remote or mobile app.

T H E S L E E P S E N S E M AT T R E S S C A N B E C U S T O M I S E D T O YO U R N E E D S .
F I N D T H E U LT I M AT E I N S L E E P S E N S E T E C H N O L O G Y W I T H T H E B E L O W F E AT U R E S * .
*Features may vary between models, see in store for details.

Variable Firmness
Customise the rmness of each
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Adjustable Base
Match with the Sleepsense Genius
adjustable base to elevate head and
foot positions. (Sold Separately).

Sleep Tracking
Monitor your sleep activity with
inbuilt Sleepsense sleep tracking
technology. (Optional Extra).

That Sealy Feeling

HAVING MADE BEDS FOR OVER 45 YEARS, SEALY ARE ONE OF THE MOST TRUSTED BRANDS
IN THE BEDDING BUSINESS, ALWAYS INNOVATING NEW MATTRESS TECHNOLOGY TO ENSURE
YOUR SLEEP SATISFACTION IS AT AN OPTIMUM.

A BETTER NIGHTS
SLEEP MEANS A
BETTER SENSE OF
WELL-BEING.

Sealy Posturepedic
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Ensemble $3,699
A great nights sleep leads to increased productivity
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of innovative, cutting-edge Sealy Posturepedic
technology, starting with a trifecta of foams:
Memory Foam, convoluted SuperSoft Foams and
deep SuperSoft Foams, the combination of which
will have you drifting off into a sleep deeper than
you thought possible. Then theres the unique
ComfortCore Plus with Gel-Infused Visco Elastic to
give your lower-back maximum support, luxuriant
Silk and Wool Fibre quilting and Sealys ReSTII Ti
coils and UniCased XT edge support everything
you need to doze off contentedly.

What are the benets of a

Sealy Posturepedic mattress?
+ Backed by decades of research and
development, Sealy mattresses lead the way
with patented technology which lies at the
heart of their product range
+ Common pressure points located on the
body are given concentrated relief
+ Employs technology such as the ComfortCore
to support hips and lower back

The King of Slumber

SLEEP EASY AND FEEL REVITALISED WITH KING KOILS INNOVATIVE
MATTRESS COIL TECHNOLOGY, DESIGNED TO GIVE MAXIMUM SUPPORT FOR
A GOOD NIGHTS SLEEP, NO MATTER YOUR WEIGHT OR BODY SHAPE.

THE REFLEX
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SYSTEM MOULDS TO
THE SHAPE OF YOUR
BODY ENSURING A
RESTFUL SLEEP.

King Koil Platinum Posture Bellagio Medium Queen Ensemble $3,699

Treat yourself to the most lush and luxurious sleep imaginable with the King Koil Platinum Posture Bellagio Medium Queen Ensemble. Lay down and
be gently supported by the Gel Infused Latex, Memory Foam and Micro Comfort Coils, all engineered to provide supremely satisfying layers of comfort.
The advanced Reflex Platinum support system molds to the shape of your body, ensuring youll experience a replenishing, restful sleep.

Tempur Perfection
EXPERIENCE SPACE AGE SUPPORT WITH TEMPUR A PRESTIGIOUS MATTRESS AND
PILLOW BRAND WHOSE MATERIAL WAS DEVELOPED BY NASA WHO REQUIRED A
MATERIAL TO EVENLY DISTRIBUTE WEIGHT AND PRESSURE.

FEATURES AN ADJUSTABLE
BASE FOR THOSE WHO
LIKE TO READ, WATCH
TV OR WORK ON THEIR
LAPTOP IN BED.

TEMPUR Zero-G Platinum Queen Adjustable Base with TEMPUR Orion Cloud Plush Queen Mattress $5,499
Combing style with high-tech features, the TEMPUR Zero-G Lifestyle Queen Adjustable Base is designed to look like a contemporary bed frame, and has a
thin movable platform on top that quietly adjusts your mattress to a position you desire via a backlit wireless remote perfect for those who like to read,
watch TV or work on their laptop while in bed. The base also offers a head and foot massage option, and the luxuriant TEMPUR Orion Cloud Plush Queen
Mattress boasts the ability to always return to its original shape for the life of the product.

Get Your Beauty Sleep

A TRUSTED BRAND THATS BEEN REFINING THEIR MATTRESS-MAKING CRAFT FOR OVER
A CENTURY THEIR BEDS WERE EVEN ABOARD THE TITANIC BEAUTYREST HAVE
DEDICATED DECADES TO DELIVERING THE BEST SLEEP POSSIBLE.

Beautyrest Black
Boston Medium Queen
Ensemble, $3,999
The Beautyrest Black Boston Medium Queen
Ensemble features a sumptuous Cloud Top
mattress layer not only is it as blissfully
comfortable as it sounds, but it is made from
Micro Diamond Infused AirCool Memory Foam.
The mattress also features Beautyrests famous
Pocketed Coil support technology providing
maximum comfort and support.

What are the benets of a

Beautyrest Black mattress?
+ Advanced Pocketed Coil support technology,
its triple stranded coils providing pressure relief
+ Micro Diamonds in the foam conduct heat away
from the body, preventing overheating
+ Crafted from luxury fabrics that provide an
unparalleled sleeping experience

BEAUTYREST BLACK
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TECHNOLOGY PROVIDES
MAXIMUM COMFORT
AND SUPPORT FOR A
UNFORGETABLE SLEEP.

Pillows & Quilts

C H O O S I N G T H E R I G H T P I L L O W A N D Q U I LT W I L L E N S U R E Y O U G E T T H E B E S T P O S S I B L E S L E E P.

FRONT SLEEPER
A soft pillow is great for
front sleepers as it provides
the right amount of
comfortable cushioning.

CHOOSING
THE PERFECT
PILLOW
All
Rounder

Logan & Mason MemoryCloud

Pillow, $99.95.

Dentons Medi Rest

Therapeutic Pillow, $99.95.

Back
& Side
Sleeper

Sealy Memory Foam Contour

Pillow, $249.95.

TEMPUR Symphony Medium

Pillow, $299.

SleepMaker Airow Memory Foam

Classic Pillow, $189.99.

Side
Sleeper

Dentons Foam High Prole

Contour Pillow, $94.95.

Back
& Side
Sleeper

Back
& Side
Sleeper

Side
Sleeper

BACK SLEEPER
A medium-rm pillow is ideal for
back sleepers providing support
for the neck without affecting the
alignment of your spine.

All
Rounder

Gainsborough Talalay Latex

Gel-Infused Standard Pillow, $99.95.

Back
& Side
Sleeper

Beautyrest Recharge II Gel Visco

Memory Foam Standard Pillow, $269.99.

Back
& Side
Sleeper

Bambi Cool Touch Microbre Flip

High Prole Pillow, $79.95.

SIDE SLEEPER
A rm pillow is perfect for
side sleepers as it keeps the
spine aligned and prevents
hunching and painful necks.

All
Rounder

TEMPUR Comfort Cloud

Pillow, $259.

Back
& Side
Sleeper

Beautyrest Black Memory Foam

Standard Pillow, $329.

Side
Sleeper

Herington High & Firm

Gusseted Pillow, $39.95.

CHOOSING THE RIGHT QUILT

COOLER CLIMATES Down, Wool or
Alpaca provide extra warmth and are suitable
for cold climates or people who feel the cold.

Cooler
Climate

Cooler
Climate

Sensitive
Sleeper

HOT SLEEPERS Cotton is ideal for hot

sleepers or mild climates, light weight and
breathable bres allow for good ventilation.
SENSITIVE SLEEPERS Synthetic quilts give
the same warmth as natural llings, a practical
choice if youre allergic to feathers and down.

Kelly & Windsor Alpaca

Classic Queen Quilt, $349.

Moodmaker Gold Woolmark

Queen High Loft Quilt, $319.95.

SHOP ONLINE WITH YOUR LOCAL STORE HN.COM.AU OR CALL 1300 464 278
Harvey Norman stores are operated by independent franchisees. Bedding prices displayed are valid in state capital metropolitan areas
only (excluding Tasmania and Northern Territory). Prices in country areas will be higher due to additional freight charges. Ends 22/10/16.

Herington Luxury Queen Quilt with

Excel Polyester Fibre, $209.95.

editorsletter.

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

DESIGN

We are lucky to have the lovely

Olivia Newton-John on our cover
this month! In our

ART DIRECTOR Jennifer Reyes

DEPUTY ART DIRECTOR Sarah Suttle

MARKETING
ASSISTANT BRAND MANAGER Cailin Kramer
SUBSCRIPTIONS MARKETING MANAGER Michelle Willis

PRODUCTION
PRODUCTION CONTROLLER Giovanna Javelosa
PRODUCTION ADVERTISING COORDINATOR Sally Jefferys

ADVERTISING
GROUP COMMERCIAL MANAGER Lauren Sharpe
COMMERCIAL CATEGORY MANAGER Jane Purves
ADVERTISING SALES NSW (02) 9282 8308 Vic (03) 9823 6346
Qld (07) 3101 6630 SA (08) 8379 2444 WA (08) 9449 9908

SYNDICATION
SYDNEY Email syndication@bauer-media.com.au

BAUER MEDIA
CEO Nick Chan
PUBLISHER Matthew Dominello
DIRECTOR, MEDIA SOLUTIONS Simon Davies
DIRECTOR OF SALES Fiorella di Santo
GENERAL MANAGER MARKETING Natalie Bettini
AUDIENCE MANAGEMENT DIRECTOR Sarla Fernando
NATIONAL CIRCULATION MANAGER Carolyn Raiss
RESEARCH DIRECTOR Justin Stone

CONTACT US
Mail GPO Box 4088, Sydney, NSW 1028. Tel (02) 9282 8426.
Fax (02) 9126 3713. Email health@bauer-media.com.au

SUBSCRIPTIONS PHONE 13 61 16
Email magshop@magshop.com.au www.magshop.com.au

exclusive interview, on
page 16, she reveals the
story behind her latest CD and tells us
how she stays healthy and happy. Dont miss it.
In this age of rampant technology, you might
be surprised to ind out that the humble diary
w
still has a role to play. Actually writing down how
you feel, what youre doing and whats for dinner
can help boost your happiness, wellbeing
and weight loss. In JOURNALLING FOR
HEALTH & HAPPINESS, page 58, ind out
how to get that edge using the written word.
Anyone who has lived in a blended family knows
how hard it can be to join two families under one
roof and the enormous strain it places on
a couple. But there are ways to make it work.
Find out how in THE BLENDED FAMILY:
HOW TO KEEP YOUR RELATIONSHIP
STRONG, page 64.
One of my favourite stories this month is 70+ AND
LOVING IT!, page 46. Meet 10 inspirational women who
are revolutionising the ageing process
Happy October

ISSN 22049932

PHOTOGRAPHY PABLO MARTIN

tor
CATHERINE
MARSHALL

n
n
l

STAY IN TOUCH WITH US

yourletters.

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

I loved the recipes in your

September issue, especially
the cauliflower fried rice,
which I tested on the kids
last week. I didnt hear a chirp
out of them, which means
they were also pleasantly
surprised. They are my
biggest critics when it
comes to my cooking, so
I cant thank you enough.

3 WAYS TO

WEIGHT LOSS

COUNTING KILOJOULES
HAS ALWAYS BEEN SOLD
AS THE BEST WAY TO KEEP
TABS ON YOUR WEIGHT,
BUT NEW RESEARCH
SUGGESTS IT MIGHT BE
TIME FOR A RETHINK.
BY KAREN FITTALL

heres no denying that what you eat

and how much play a role in losing
weight. But whether or not simply
counting kilojoules is enough to
shed a few kilograms is up for debate, w th
research proving that ki ojoules arent always
equal. In one study, peop e eating ow fat diets
burned 1200kJ a day less than people st ck ng
to carbohydrate restricted diets, even though
both diets provided the same number of
kilojou es. It means kilojoules from certain
foods could make t easier to lose weight, while
kilojoules from other foods make it harder.
One explanation is that the body processes
kilojoules differently, so it requires more energy
to store kilojoules from certain foods than it does
for others, says dietitian Melanie McGrice. The
researchers go further, saying that very-low-fat
diets slow the metabolism to a speed where it
cant burn kilojoules effectively.
I dont think mo itoring how many kilojoules
you eat or a short time is a bad idea when youre
trying to lose weight, but on its own, counting
kilojoules doesnt paint the whole picture, says
McGrice. For one thing, when you focus purely
on kilojoules youre not necessarily differentiating
etween healthy and less healt y f ods, so you
could miss out on nutrients.
The all kilojoules are not equal argument is true
when it comes to disease as well. Drink a daily 620kJ
can of soft drink, and your risk of type 2 diabetes
rises. But eat four tab espoons, or 2090kJ worth of
olive oil every day, and your heart-attack risk falls.
If you choose wisely, counting kilojoules can play
a part in losing weight, but to take your progress to
the next level add these clever strategies to the mix.

F O R A B E T T E R C H A N C E AT LO S I N G W E I G H T
I N C LU D E T H E S E S T R AT E G I E S I N YO U R P L A N

T H E S C I E N C E S A Y S : plates featuring portion

guidelines are effective weight-loss tools. Youre
three times more likely to lose five per cent of your
body weight in six months, when you use them. One
reason is that its a no-fuss way to evenly balance
carbohydrates and protein in a meal, which makes it
eas er to lose weight compared to the low-protein,
high carbohydrate make-up of most weight-loss diets.
D O I T B Y : picking a plate thats no wider than
25cm youll eat 22 per cent fewer kilojoules
compared to when you use a plate thats 5cm wider.
Next divide the plate in half and fill one side with
non starchy vegetables. Then divide the other side
of the plate in half again, placing lean protein,
such as fish, eggs or lentils, in one of the quarters,
and good-quality carbohydrates, like sweet potato
or wholegrain rice or pasta, in the other. >

69

Natalia, WA

Thank you for another wonderful

and informative issue of
Good Health. There were several
articles in the August issue that
I was particularly interested in,
but none more so than your
eight-page Cancer Health Book.
I was also delighted to
see Your A-Z Stress-busting
Guide, with simple uplifting
strategies aimed at soothing
the body and soul.

I thoroughly enjoyed the

August issue. After losing
25kg since the start of the
year, I feel so much happier
and want to improve my health
as much as I can. Articles like
Rethink Your Weight Loss are
really motivating me to keep
the weight of in a sensible
and sustainable way.
Sam, via email

Judith, via email

Giaan Rooney looks

absolutely stunning
on the cover of your
September issue.
She seems to have
really come into her
own, blossoming
professionally and
personally. And I
particularly enjoyed
reading about
how she stays it
and healthy.
Bravo, Good Health!
You really do choose
excellent cover stars
for your magazine.
Corinne, Vic

Since reading 4 of the

Best Wellness Retreats
(September 2016), Ive
decided Id love to visit
one. I never thought of
including something like
this on my travel bucket
list, but what a great idea!
Also, Id love it if you could
include a competition
from time to time.
Anna, Tas

For 18 months our daughter Ciara was investigated for a rare bone condition.
Wed often ind Good Health in waiting rooms, then I started buying a copy.
When she got the all-clear recently, she said, Mum, can you still buy this?
I did, and look how I found her chillaxing. And now shes in good health too!
Helena, via email

TO
HAVE
YOUR
SAY

Write to Letters to the Editor,

GPO Box 4088, Sydney
NSW 1028, or email us at
health@bauer-media.com.au.

Use Xlear saline nasal spray with Xylitol daily to clean

your nose of pollutants, germs, pollen, and dander.
The saline washes, while the Xylitol coats and
protects, so your nose will stay clear with Xlear.
Find out more at xlear.com/australia

Available at Go Vita and other ine retailers.

coverstory.

Singer Olivia Newton-John reveals the

story behind her latest CD and tells how
she stays healthy and happy

My new CD, Liv On (out

September 30), is a
collaborative project created
by myself and two wonderful
singer/songwriter friends, Beth
Nielsen Chapman and Amy Sky.
This music is for anyone facing
a time of challenge in their life,
whether it is grieving a loss or
on the journey to health and
recovery. The songs have a
message of compassion and
hope and were created to help
transcend loss. This CD grew
out of our personal experiences
with loss and illness. (Olivia lost
her sister Rona to brain cancer
in 2013.) The song called Live on
is a celebration of the fact that
we all had survived our grief to
carry on and greet each day
with a depth of gratitude.

I love that Im still

doing what I love and
people are still turning
up to hear me! And I
love that after every
show, Im able to listen
to my fansstories and
share some of mine.
Its also a bonus that
my work allows me
to bring attention to
causes that matter
to me from cancer
awareness to
environmental issues.
Knowing my music
brings joy to so many
people is what inspires
me to keep singing. >

Love and
forgiveness, and
a great sense of
humour.

A young Olivia
with her dog
Jackson

The stunning
surrounds at
Olivias Gaia
Retreat and Spa

Q
Q
With husband
John Easterling

Q
I have an incredibly supportive husband and
wonderful friends and family! Music is a great
healer for me as well. Whether its singing or
writing a song, that has always been a wonderful
way for me to stay focused and happy.
I try not to focus on the negative and stick
to the positive things in life. Its important to
have a good laugh every day its a wonderful
healer! But when things get overwhelming,
thats when I turn off my phone, go for a walk
with my dog Raven (shown on previous page),
do some housework, spend some relaxing time
with my husband and animals (I have a cat and
two gorgeous mini horses), meditate or spend
time in the garden with my roses.

Im very honoured that the

Olivia Newton-John Cancer
Wellness & Research Centre
(ONJCWRC) in Melbourne
bares my name! Im hosting
the ONJCWRC Wellness
Walk and Research Run this
month (September 11) its a
wonderful fundraising event
that really gets the community
working together to help those
going through the cancer
journey (for more information
go to www.oliviaappeal.com).
Im so excited that my
Gaia Retreat and Spa has just
celebrated its 10th anniversary.
Im proud of the Gaia team and
what we have built together
its one of my favourite places
on Earth where I can truly
rejuvenate and relax!

At the Olivia Newton-John Cancer

Wellness & Research Centre

18

TEXT KATE MINOGUE PHOTOGRAPHY DENISE TRUSCELLO / GETTY IMAGES

I love to spend time in

nature every day. I believe
in always making the
most of every moment
and to think positively,
for I think we create our
world with our thoughts
and beliefs. I am happiest
outside in the natural
world with my husband
(John Easterling) and
my animals. Nature and
Mother Earth balance
and ground me, and I ind
my greatest peace and
solace in nature.
When I am home in
Australia, I love spending
time at my Gaia Retreat
and Spa in the Byron Bay
hinterlands, having the
best healing treatments
in the world. One of my
favourite things is to take
a long walk on the beach
or around Gaia and listen
to the bird song there is
nothing like it anywhere
else in the world!

Q
My approach to health
has always been pretty
simple and I have my
mum to thank for those
good habits. I drink lots
of water and eat well
I really believe that what
we eat is imperative to
staying healthy. And I
exercise daily playing
tennis, doing Pilates, or
going to the gym. I also
dont smoke and dont
drink very much.
Getting a good nights
sleep is very important
too, and I like to spend
about 20 minutes each
day in the sun its a great
source of vitamin D and
it gives me that energy
boost the natural way.
I also take a daily regimen
of herbs my husbands
Amazon Herbs, of course
and vitamins. (Olivias
husband owns the
Amazon Herbs Company.)

Thats pretty easy. I would say,

dont sweat the small stuf. As
I get older I just dont seem to
worry about the small things
that seemed so major when
I was younger. Life just gets
better and better as we
get older!

Olivia
leads the
Wellness
Walk in
Melbourne

I love to try new

perfume I feel
undressed without
it but one of my
favourites is Angel by
Thierry Mugler. I keep
going back to it!

Thai food; any

food prepared
with love; veggies
and fresh eggs
from my chickens
and dark chocolate
when I want
a treat.

Make-up
Rain Cosmetics
designed by
Las Vegas
locals!

Performing
at the
2014 AFL
Grand Final

Right now Im
reading a few books,
including my friend
Leeza Gibbons new
one, Fierce Optimism,
The Untethered Soul
by Michael A Singer,
Braiding Sweetgrass
by Robin Wall
Kimmerer, Lime Creek
by Joe Henry, Pablo
Nerudas poetry,
and Its Not About
the Horse by
Wyatt Webb.

Retreatment,
from Gaia Retreat
and Spa. The line
is all organic and
made from
Australian
ingredients.

My iPhone camera I love taking photos.

I also love my electric kettle as I start
every day with a cup of English Breakfast
tea, and I make my husband a coffee so
I couldnt do without my kettle. #

19

ALARM

Being a non-smoker is a big plus for your health, but other things
are just as risky as breathing cigarette smoke, including

That has the same effect on

your mortality as smoking
15 cigarettes a day, because
a lack of social connections
increases stress levels
and zaps your sense of
purpose in life.
BEAT IT BY: doing some
volunteer work. Find a cause
youre passionate about and
youll feel less lonely and
increase your life expectancy.

It
poses the same level of risk
to your health as being
exposed to second-hand
smoke, say US researchers.
FIGHT IT BY: exercising during
your lunch hour. Not only
will your ability to cope with

work-related stress improve,

youll be better equipped to
achieve that elusive work-life
balance, too.

People
who regularly spend nine
hours asleep each night,
after a relatively sedentary
day, are just as likely to die
early as smokers. Too much
sleep increases the risk of
stroke, heart disease and
memory problems.
AVOID IT BY: sleeping for
between six and eight hours
a night. Researchers agree
thats the ideal timeframe for
restorative shut-eye minus
the negative health impacts
of too much sleep.

21

avoid eating for 16 hours

before you land and grab
some food when you
arrive, as close to a local
mealtime as possible.
That overrides your bodys
circadian clock and makes
adjusting to the new
time zone easier.

Watch your favourite TV series.

As long as its ictional, itll
trigger feelings of empathy for
others, and that makes you a
happier person. How? Feeling
empathetic boosts the bodys
production of oxytocin, a
hormone that suppresses
a region in the brain we use
to analyse things.

22

1 in 4

29%
Antibiotics dont work against
most colds and lus, because
theyre caused by viruses not
bacteria. And even if you do
have a bacterial infection, you
need the right antibiotic
taking the wrong one just
makes the bugs stronger.

Beat
high blood
pressure

Listen to classical music for 25

minutes and your blood pressure will fall
signiicantly. The temporary efect is because
the music, with its lyric-free consistent
rhythm and pleasant harmonies, is relaxing.

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

It takes longer to
recover from jetlag
when you fly east.
Crossing time
zones in that
direction is more
disruptive to brain
cells that regulate
the bodys circadian
rhythm than when
flying west.

AN
ANTI-INFLAMMATORY
PRESCRIPTION

The spice rebalances levels

of proteins in the brains
memory region to make
storing and recalling
memories easier. The body
metabolises cinnamon into
a chemical substance thats
good for brain health.

Shave of 10 per cent

or 800kJ from a
standard 8000kJ diet
and your bodys
chronic inlammation
levels will fall
signiicantly, which
reduces the risk of
heart disease,
dementia and
diabetes. It might be
because restricting
kilojoules lowers levels
of body fat and
hunger hormones.

3 days
Thats how much quicker
youll get rid of a cold if you
start sucking zinc lozenges
as soon as you feel sick. The
lozenges deliver zinc, which
prevents viruses from
multiplying, directly to the
throat region, where the
common-cold virus grows.

Make your meals

ahead of time. That
avoids hunger-fuelled
impulse purchases,
which equals eating
up to 10 per cent fewer
kilojoules per meal.

Take a 300mg
magnesium supplement once a day. After one
month your blood pressure will be consistently
lower because magnesium helps to stop blood
vessels from constricting.

TED Talks: The

Official TED
Guide to Public
Speaking
by Chris Anderson
(Hachette, $39.99).
If you want to learn how
to craft a memorable
speech and win over your
audience, look no further
than this book. Theres
advice on how to get
your point across, avoid
awkward moments, handle
your nerves and use props.

Mindfulness
On The Run by
Dr Chantal
Hofstee
(Exisle, $24.99).
Think youre too busy to
practise mindfulness? This
program is for you. Rather
than taking time out of
your day to meditate,
these exercises can be
incorporated into your
routine and performed in
minutes so you feel less
stressed and more focused.
Get Yourself
From Crisis to
Coping by
Mark Elder
(Mark Elder, $10).
As an experienced phone
counsellor, Elder is used
to helping people climb
down from the brink of
a breakdown. Here he
shares simple but powerful
coping techniques you can
use when stress or anxiety
is taking over your life.

23

18.5

WORK UP
A SWEAT

Regularly walking this

many kilometres at a brisk
pace over a period of a
week could improve your
glucose control and help
you lose weight. Research
shows moderate-intensity
exercise is beneicial to
those with pre-diabetes.

4 FITNESS
HEADPHONES

JUMP TO IT!
Ten minutes of non-stop
rope skipping = 30 minutes
of jogging. Research shows
jumping rope every day can
significantly improve your
cardiovascular efficiency,
coordination, endurance,
reflexes and bone density.

IS YOUR WORKOUT LACKING THAT EXTRA OOMPH? POOR

SLEEP COULD BE TO BLAME, WITH A STUDY ON CYCLISTS
SHOWING THAT GETTING LESS THAN FOUR HOURS SLEEP
THREE NIGHTS IN A ROW LEADS TO REDUCED POWER,
ENDURANCE AND RESPONSE TIME.

Sol Republic RELAY Sport

Wireless Headphones,
$199.99, come with
outdoor and indoor
volume settings so you
enjoy quality sound
wherever you work out.
Motorola Verve Ones+
Waterproof Smart Stereo
Earbuds, $469.95. These
wireless earbuds provide
high-definition sound.
RHA T20 Headphones,
$379, deliver clear sound
and are worn around
your ears with the cords
behind you, to prevent
them from hitting your
chest as you move.
Urbanears Active
Hellas Team Cordless
Headphones, $179, have
detachable, cushioned
ear pieces that can be
thrown in the wash. #

TEXT LINDYL CRABB PHOTOGRAPHY ISTOCKPHOTO

Are you positively

dripping when you
work out or do you
barely break a sweat?
Dr Alistair Carroll from
No Sweat Clinic tells
us whats going on.
YOUR FITNESS
LEVEL: The itter you
are, the more youll
sweat. Exercisers with
a high aerobic capacity
tend to start sweating
earlier and produce
more sweat than those
who are less it.
YOUR LAST
MEAL: Spicy foods
raise your temperature
and cause you to
perspire more, so
steer clear of them
before a workout.
YOUR GENDER:
Women produce up to
60 per cent less sweat
during low-intensity
exercise than men, even
though women have
more heat-activated
sweat glands.

kilometres

EXTRA-STRENGTH
PROBIOTICS
Taking a probiotic a day
helps the good bacteria
in your gut lourish.
The products below
contain several
probiotic species in
high doses that support
digestive and bowel
health, lower your risk
of yeast infections and
strengthen your
immune system.
Life Space 100 Billion
Powder Probiotic,
$49.99 for 30g.

TRICK
YOURSELF
FULL
If youre going to
indulge in a sweet
kilojoule-laden drink
go for a milkshake
instead of a soft drink
thicker drinks make
you feel fuller for
longer.
Serve your dinner
in a heavy bowl and
your brain will think
your meal is more
filling than it really is.
Eat of small
plates. A small amount
on a small circle will
make you feel like
youve eaten more
than you really have.

Which grain can

improve your
metabolism, control
your appetite and
reduce your blood
sugar levels?
The combination
of fibres in barley
provides immediate
health benefits that
could reduce your
risk of diabetes
and cardiovascular
disease. Add it to
salads and soups,
or use as an
alternative to rice.

Healthy Essentials High

Strength Probiotic 10
Powder 100 Billion
Organisms, $65.99 for 30g.

Youve tried aai berries from the Amazon

and quinoa from Peru, now its time to get to
know some of the native super foods closer
to home. Theyre nutrient-dense and full
of lavour. Here are our top picks.

26

Also known as gubinge,

this olive-shaped fruit is packed with
vitamins C and E and fibre and eating it
can help prevent cold and flu symptoms.
Try: The Kakadu Plum Co powder, from
$27.95 for 50g.

TEXT LINDYL CRABB PHOTOGRAPHY GETTY IMAGES / ISTOCKPHOTO

Natures Way Restore

Probiotic 100 Billion,
$49.99 for 30 capsules.

Commenting
on your
daughters
weight and
eating habits
can lead her to
feel dissatisfied
with her body
later in life.
Research shows
shes also more
likely to have
a higher BMI.
So instead of
criticising her,
encourage
healthier
choices.

The Breville Kitchen Wizz 8, from $199.95, makes

chopping and peeling potatoes by hand a thing
of the past. Using the new potato peeler disc, the
food processor peels vegetables in seconds and
it also slices, grates, purees and makes dough.

The antioxidant-rich leaves of

this plant were traditionally used to treat
pain and nausea, reduce inflammation
and boost healing.
Try: LORE Australia Guradji Raw
Sundried Tisane, from $24.95 for 40g.

by Paul, Mary and

Stella McCartney
(Simon & Schuster, $35)
will inspire you to eat
more plant-based meals
and get creative with
vegetarian dishes.

by Nick Haddow
(Hardie Grant, $35)
is a cheese-lovers
guide to buying,
serving and storing
this dairy favourite,
with recipes on how
to make your own.

by Jude Blereau
(Murdoch Books,
$39.99) is an
introduction to
cooking from scratch,
from making your
own condiments
to building a
repertoire of recipes.

High in vitamin C and a source

of antioxidants, potassium and vitamin E, the
inside of this tangy fruit looks like caviar.
Try: The Australian Superfood Co Lemon
Seed Wonder raw bar, from $3.50 for
a 40g bar.

27

The Liptember campaign

creates awareness
and raises funds for
womens mental health
throughout September.
Here, Liptember
ambassador and Olympic
gold medal winning
freestyle skier Lydia
Lassila reveals the
things that help her
deal with stress.
BREATHING. I focus on
taking long, deep breaths
using my diaphragm,
which helps slow down
my heart rate.
YOGA. It also helps me
breathe properly, plus
its a great way to feel
good about my body
and gain clarity.
SURFING. When I surf I
am totally in the present
moment. Im able to
clear my thoughts and
focus on the waves
and my movements.

LANGUAGE CLASS
Have you ever experienced a positive feeling but couldnt
ind the right word to describe it? These foreign words may
come in handy the next time you want to express yourself.
VACILANDO (Spanish) describes the idea of wandering,
where the experience of travel is more important than
the inal destination.
GIGIL (Filipino) is the irresistible urge to pinch or
squeeze someone because you love them so much.
IKTSUARPOK (Inuit) expresses the anticipation you
feel when waiting for someone.

Youll have more fun

during your time of
if you dont schedule
it in your calendar.
Assigning a time and
date to social or leisure
activities can make
them feel like work
and dampen your
anticipation. Youll enjoy
yourself more if you use
a less structured
timeframe such asin
the afternoon.

ORIGAMI IS THE ART OF FOLDING PAPER INTO MINIATURE MODELS AND ITS A RELAXING WAY TO
IMPROVE YOUR CONCENTRATION. TO GET STARTED, WE RECOMMEND THE BOOK OF MINDFUL
ORIGAMI BY SAMUEL TSANG (HACHETTE, $22.99). MORE THAN JUST A HOW-TO GUIDE, IT WILL
PUT YOU IN THE RIGHT MIND FRAME AND EXPLAIN THE MEANING BEHIND EACH CREATION.

28

TEXT LINDYL CRABB PHOTOGRAPHY ISTOCKPHOTO

LIPTEMBER

SUPE

Its a

ENTION

DID YOU KNOW?

Just one less manicure each month* could give you

$44,476 extra to play with in the future.
SEPT

15

To pay yourself forward visit superboosterday.com.au

and make a pledge before September 15, 2016.

PAY YOURSELF FORWARD

$UPER

Booster
day

BROUGHT TO YOU BY
PROUDLY SUPPORTED BY

*Calculation made using superguru.com.au calculator and based on a 25-year-old person putting an additional $30 each month into their super account, assuming 5%pa growth over 40 years. The figures provided
by the calculator are based on a series of assumptions and are general illustrations only. They do not take your personal circumstances into account and are not intended to be a substitute for professional advice.
We make no warranties as to their accuracy and shall not be responsible for any action taken on the basis of the calculator. While such material is published with necessary permission, no supporter entity (or their
related bodies) accepts responsibility for the accuracy or completeness of, or endorses any such material. Except where contrary to law, we intend by this notice to exclude liability for this material.

BORN AGAIN
The updated Calvin Klein Deep
D
Euphoria perfume, $90, haas a
sensual intensity with notees of
black rose, musk and patchouli.

GET THE LOOK

Styling your hair at home iss a
ace
cinch with the Curious Gra
Thermal Tong Brush, $30.95.
Use it with your hair dryer
for a sleek finish.

BLUSHING
BEAUTY
The green Lipstick
Queen Frog Prince
Blush, $35, reacts
with your skins pH
to transform into
a unique lattering
shade of
rosebud pink.

SHEER GENIUS
The plush applicator and
concealer on the Bobbi
Brown Retouching Wand,
$62, effortlessly evens out skin
tone. Perfect for touch-ups or
for natural all-over coverage.

SEVEN WONDERS
With only seven ingredients,
the Avne Tolrance
Emulsion facial moisturiser,
$49.95, is perfect for those
with normal, combination
and hypersensitive
complexions.

JUST PORE-FECT!
Caolion O2 Sparkling Blackhead Soap,
$25, is a 100 per cent natural cleansing
soap containing charcoal and sparkling
water to remove blackheads, exfoliate
and deeply cleanse pores.

TEXT JENNIFER AITKEN PHOTOGRAPHY PABLO MARTIN

HANDS UP!
Give your nails and
cuticles a hydration
boost with the
vitamin-E and
jojoba-enriched
Revitanail
Ultra Hydrating
Serum, $17.95.

ghpromotion

PUMP UP

YOUR VOLUME
I TS ES T I M AT E D T H AT O N E I N T H RE E WO MEN OVER 30 EXPERIEN CE H AIR TH IN N IN G AND
HAIR LOSS. DONT STRESS! THIS PERFECTLY NORMAL CONDITION C A N BE TREATED.

Treatment options have come a long way and newWomens REGAINE Foam
is a major advancement in the fight against hair thinning and hair loss. It is
the first and only clinically proven foam that helps to regrow hair for
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the period of growth for each hair. While it looks like a styling mousse,
Womens REGAINE is actually a topical foam which reactivates resting
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been formulated after years of research and can start to deliver results in as
little as 12 weeks. In fact, 80% of women who participated in clinical
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HOW REGAINE CAN HELP REGROW YOUR HAIR

As we get older, the number of healthy functioning hairs on our head

declines. New Womens REGAINE Foam is a hair follicle reactivating
product, which is the only clinically proven foam which helps to regrow
hair for women.
APPLICATION: Apply once daily in the morning or evening. Part the
hair into one or more rows within the area of hair which is thinning and hold
the can straight. Its as simple as putting on yoourr eye cream before bed!

Hair thinning is mostly caused by female pattern hair

loss. This condition reduces the amount of time that
hair actively spends growing before it falls out. The hair
that replaces the fallen strands is finer and shorter, until
eventually the follicle may shut down entirely. The texture
of the remaining hair may start to change, from full and
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Women start experiencing hair thinning and shedding
predominantly on the top of the head and along the part.

Women's REGAINE Foam is available at your local pharmacy. For information on

the causes and symptoms of hair thinning and loss, visit www.regaine.com.au.
For female hereditary hair loss only. *After 6 months; data on file 90983.
Always read the label. Use only as directed. If symptoms persist, see your healthcare professional.

Reactivates
hair follicles
to stimulate
regrowth.

ASMI 26630-0816

WHAT CAUSES THINNING HAIR?

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WHAT ALCOHOL
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BREAST
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NEWS

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STAY IN TOUCH

OUR SOCIAL MEDIA

TA K E A L O O K AT W H AT G O E S O N B E H I N D T H E S C E N E S I N T H E G H O F F I C E , S H A R E Y O U R
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[_aly55a]
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situation
@goodhealthmag
Find the
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Prime Time
beauty story
on page 112.

The delicious and

healthy treats on
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shoe range.

[@j_paddy]
Enjoying the latest
@goodhealthmag
on a sunny
Saturday afternoon

[@jennysblock_]
Pink lattes in Byron
#goodhealthmag

PHOTOGRAPHY ISTOCKPHOTO

One might be a small number, but a single cup of vegetable juice or minute of
exercise can be all it takes to improve your health big time, says Karen Fittall

orget
complicated
health advice or
following multi-step
instructions to enjoy
a real health beneit.
Were not saying they
dont work but when
youre busy, a simpler
solution would be
better, right?
The good news is
making one single
change or doing one
thing can be just as
efective. Heres how
to ward of everything
from diabetes and
heart attacks to pain
and premature death,
in one step.

ONE WEEK

Scientists are still debating whether, and

which, organic foods are nutritionally better
for you, but eat them for just seven days and
youll reduce the level of pesticides in your
system by nearly 90 per cent. Thats significant,
with recent research linking pesticide
exposure to an increased risk of a number
of diseases, including Parkinsons and ALS,
a type of motor neurone disease.
ONE MONTH

When people did that for a

UK study, their liver stiffness (an indication of
liver damage) fell by 12.5 per cent, and their
insulin resistance (a measurement of diabetes
risk) dropped by 28 per cent. They also lost
2.7kg on average. Plus, one in three people who

go alcohol-free for one month are still drinking

less 12 months later. Give it a go this month by
signing up for Ocsober, an initiative that raises
funds to help empower Australian children to
live a life free from drug and alcohol abuse.
Visit ocsober.com.au to register.
ONE YEAR

Why? Because when you manage to

maintain weight loss for a year, your odds of
keeping it off for good increase
significantly. Levels of
hormones that suppress
appetite increase after youve
kept the weight off for 12
months. That means youre
less hungry, which makes
it easier to maintain the
weight loss long term. >

37

DO ONE

PHOTOGRAPHY CATHERINE WESSEL/TRUNKARCHIVE.COM/SNAPPER MEDIA / ISTOCKPHOTO

Your fitness could really improve.

People who did three 20-second bursts of very intense daily exercise
three times a week, experienced the same fitness improvements
after 12 weeks as those doing 45-minute training sessions.
DRINK ONE

Your blood pressure will fall by about

8/4mmHg after a month, if you drink one cup of juice every day.
Thats significant: for each 2mmHg increase in blood pressure,
the risk of dying from heart disease rises by seven per cent.
Beetroot is high in nitrates, compounds that the body converts
into nitric oxide, which relaxes and dilates blood vessels.
SWAP ONE

Youll reduce your risk of dying

prematurely by up to 14 per cent. It could be an easier target to aim
for, compared to previous advice that prescribed limiting sitting
to no more than four hours a day. Instead, a 2015 Australian study
found that simply swapping 60 minutes of sitting for some light
exercise, each day, is enough to provide a protective effect.

ONCE A DAY

ONCE A WEEK

ONCE A MONTH

to reduce your risk of having a heart

attack or a stroke by at least 30 per
cent. The best fruit to eat? Choose
an orange or an apple. They both
contain polyphenols, antioxidants
that lower a substance linked to
hardening of the arteries by 40
per cent in just four weeks.

to protect against depression. Do

whatever you want while youre there:
researchers say just being surrounded
by green vegetation is what matters.
One theory is that green time decreases
activity in a brain area associated with
rumination, or repeatedly focusing
on negative emotions.

both close and peripheral ones

to bump up your pain threshold. Its
the number of friends contacted on a
monthly, rather than weekly, basis that
makes the diference, say researchers.
It seems bigger social networks boost
the release of endorphins potent
painkilling chemicals. #

What
oes
impact d as
ave
drinking h der?
l
you get o ter
Helen Fos s
e
investigat

PHOTOGRAPHY GETTY IMAGES / ISTOCKPHOTO

The occasional glass

of wine is good for us
but as we get older,
the way we metabolise
alcohol changes and
this can mean that
even smaller amounts
can afect us in ways
we might not expect.
Many of our bodys
processes start to slow
down as we age, and
the speed at which
we metabolise alcohol
is afected. The liver
is not as eicient as it
was when you were
young and so alcohol
and its by-products
stay in the system
for longer, says
Dr Andrew Rochford,
ambassador for
DrinkWise. We also
have less water in our
system as we age and
this concentrates
alcohol levels.
Heres how alcohol
afects your body as
you get older.

After the age of 30 your

metabolism slows down,
the number of kilojoules
required to maintain weight
decreases and as such every
kilojoule counts and
alcohol is full of them.
A typical 150ml glass of
wine contains 430kJ, which
is more than a chocolate
biscuit, says dietitian
Alison McAleese from
healthy lifestyle campaign
LiveLighter. As metabolism
declines, each alcoholic drink
takes up moreroomin the
diet and this makes you
more likely to gain weight
from drinking as you age.
I suggest you think of
alcohol as a junk food to
be consumed occasionally
in small amounts.

When alcohol enters our system it dilates the blood vessels. As we

get older these vessels weaken and lose the ability to shrink back
again, causing a reddish, ruddy look to the skin. Alcohol can also
trigger flare-ups of the skin condition rosacea which commonly
develops between the ages of 30 and 50, says Dr Michael Rich,
head of Melbournes Enrich Clinic.
If youre prone to flushing, limit alcohol consumption, but also
spicy foods and excessive heat which can also cause dilation.
Lasers can treat any veins that have already appeared. Alcohol
is dehydrating so it can accentuate fine lines and wrinkles.
Remember the for every one drink have one glass of water rule.

When were young we tend to use alcohol to hype us up, but Professor
Michael Baigent from beyondblue says older drinkers are more likely
to use alcohol for its relaxing properties. This can be a good thing the
positive efect of alcohol against stress is one suggested reason why
moderate drinkers live longer than teetotallers. But its easy to start
to rely on alcohol to deal with stress and start to drink daily, says Professor
Baigent. The more we drink the more tolerant to alcohol we become
and the more we need to drink to feel the same level of relaxation.
If you ind yourself falling into the nightly chill-out chardonnay trap,
simply stop keeping booze in the house. Youre more likely to drink
it if its accessible, says Professor Baigent. >

41

The general slowdown in

eiciency of the liver is the
reason why alcohol afects
us more as we age, so its
not really surprising it has
an impact here.
A substance called
acetaldehyde, produced
when alcohol is broken
down, can be very toxic to
the cells and with age its in
contact with them for longer,
says Dr Rochford. If cell
damage occurs regularly,
scarring can develop and
liver function starts to
decline. The positive news
here is that the liver is
exceptionally good at
repairing itself just two
days of between alcoholic
drinks gives it time to restore.
If youre drinking no more
than two standard drinks in
one go and taking 2-3 days
of in-between, your liver is
likely to be okay whatever
your age, says Dr Rochford.

A low intake of alcohol is

believed to protect the
heart especially
post-menopause when
drops in hormone levels
naturally increase
womens risk of
heart attack.
Alcohol in small doses
lowers blood pressure
and has a generally
positive efect on the
cardiovascular system,
says Dr Rochford. Drink
too much though and
this protective efect
disappears.
One standard drink a
day seems to be the safe
point but it doesnt
have to be red wine.
Beer is also protective.

At certain times in life we use alcohol to lift mood but, according

to Professor Baigent, alcohols impact on our emotional state often
depends on the reason were drinking it.If youre drinking because
youre fed up it may amplify that and make you feel worse, he says. In
fact, alcohol is generally a depressant, but one way it does make us
feel happier is that it inhibits activity in parts of the brain that control
reasoning and judgement, making you more likely to do something
silly. Heavy drinking also reduces serotonin levels in the brain, which
alters mood. Professor Baigents advice? Avoid alcohol during those
tough times do something you love to cheer yourself up instead.

You get fewer hangovers as you get older: one study

found people aged 18-29 were 10 times more likely to
experience a hangover after a drinking session than
those aged 60 plus. Developing a tolerance to alcohol
over the years might be one explanation but wisdom
also plays a part. With experience you learn to manage
hangovers by drinking less younger peoples binges
tended to contain an average of nine drinks while older
people stopped at an average of six, probably knowing

42

how bad theyd feel the next day, says study author
Dr Richard Stephens from the UKs Keele University.
Alcohol also helps us maintain social relationships
and friendships and you cant underestimate the
power of positive social interactions on health and
longevity, says Dr Rochford. While your friendships
should never depend on alcohol, theres a great
positive beneit to spending a night chatting with
friends over a glass of wine. #

Every day in Australia 15 women are diagnosed with, and

4 women die from, a gynaecological cancer.1 Yet these deaths
are rarely talked about. Its time to take action and break
the silence. Research could help our mothers, daughters and
granddaughters survive gynaecological cancer in their futures.

SAVE THE BOX

HELP US RAISE FUNDS FOR GYNAECOLOGICAL CANCER RESEARCH.

savethebox.org.au

1. Australian Institute of Health and Welfare, March 2016. Save the Box is fundraising for gynaecological cancer research conducted by Australia New Zealand Gynaecological Oncology Group (ANZGOG).

Keep your colour, never give up!

Susan Sarandon.

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TURNING 70 ISNT
W H AT I T U S E D TO B E.
MEET THE WOMEN WHO ARE
REVOLUTIONISING THE
AGEING PROCESS.
By Bonnie Vaughan

46

nce upon a time,

turning 70 meant one
thing you were
oicially old. You shifted
down to a lower gear and
blended into the background,
interchangeable with all the
other women your age.
Not anymore. A new
generation of women is
redeining how your eighth
decade looks and feels. Just
consider our 70-something
role models today: theyre
starring in hit movies and TV
series, wowing audiences on
the stage, publishing books
and championing worthy
causes. Theyre grabbing the
spotlight in chic couture gowns
and rocking hairstyles ranging
from sleek bobs to cascading
curls. These women are doing
the opposite of fading with
age: theyre blooming.
Its no coincidence that
these 70-somethings came
of age in the Swinging60s
their generation deined the
notion ofyouthand sparked
revolutions in music, fashion,
art, sex, politics and attitudes
towards women. Now theyre
revolutionising ageing.
Here are 10 inspiring
women who will make you
think diferently about what
turning 70 means.

L AT E S T P R O J E C T S : A B S O LU T E LY FA B U LO U S :
T H E M O V I E , T H E M A N Y O U R E N O T.

Its hard to explain how getting

older feels. I was formed so many
years ago. All thats changed is the
outside, the person inside hasnt.
Getting older isnt a sin. If youre
alive, youll get old. I love old. I love
old people and I always knew old
would be good for me and would
contain great glories.

L AT E S T P R O J E C T S : C O - P R E S E N T E R , S T U D I O 1 0 , N AT I O N A L A M B A S S A D O R O F
A L Z H E I M E R S A U S T R A L I A , C H A I R O F T H E P R I C E L I N E S I S T E R H O O D F O U N D AT I O N .
The only problem with admitting how old you are is that people say, Oh my
God, that old! But Im not worried about the number and I dont look at people
and think, Thats 50 or 60 or 70. Its how you are as a person that really counts.
Im an optimist and I always look on the bright side I think thats a good way
to live. The thing about getting older is that its better than the alternative: you
either get old or you drop dead. Take your choice! Not everybody gets to be
old. Life is a very precious thing; were lucky to be here.

L AT E S T P R O J E C T S : T H E D E AT H A N D L I F E O F J O H N F D O N O VA N , F X S F E U D ;
L O R A L PA R I S B R A N D A M B A S S A D O R .
Just be comfortable, authentic and conident. Theres not something you can
or cannot do depending on your age. I mean, there are some things I wore at 20
that I wouldnt feel comfortable wearing now. I dont want to wear too much
make-up as I get older it can look grotesque to be overly made up. >

47

Getting older is all

relative to how you
feel and how much
care you take of your
physical, mental and
emotional self
theyre all equally
important. The theatre
keeps me alive. The
demands that acting
makes just require a
certain level of itness,
mental, emotional
and physical.
I knew actors in
previous generations
who did not
necessarily have the
capacity to work into
their later years, and
I think that has now
changed because
of the growing
awareness of the
importance of health.

48

L AT E S T P R O J E C T S : C O L L AT E R A L
B E A U T Y, W I N C H E S T E R M Y S T E R Y
H O U S E A N D FA S T 8 ; L O R A L
PA R I S B R A N D A M B A S S A D O R .
There is good and bad in
ageing. Each age you become
reveals a new person youve
become. I loved being young
but Ive enjoyed every stage
in different ways. Im happy
being in my 70s and there
will be another person in
me at 80, hopefully, and I cant
wait to meet her. Im just
incredibly grateful to be
here and incredibly grateful
for my health.

L AT E S T P R O J E C T S : R U N N I N G M A G G I E B E E R
P R O D U C T S A N D T H E M A G G I E B E E R F O U N D AT I O N .

I celebrate getting older I think things get better and better. A generation ago women
would feel their age because thats what people did they didnt necessarily work, so they
didnt have the stimulation. Nowadays were embracing life, were being involved, and that
keeps people young. I get busier as I get older because I have the platform to take on new
things. And Im inally taking better care of myself in terms of making time to walk every
day, because Im very aware that physical activity is so incredibly important. I love my
business life and I love what Im doing for the Foundation. Im very happy with my life.

PHOTOGRAPHY BAUERSYNDICATION.COM.AU / GETTY IMAGES

L AT E S T P R O J E C T: M Y
FA I R L A D Y , D I R E C T E D
BY JULIE ANDREWS
AT T H E S Y D N E Y
OPERA HOUSE.

L AT E S T P R O J E C T S : T O U T N O U S
S PA R E , T H E M I D W I F E .
I have no fear of ageing. I am
still working. When you are
young you suffer and worry so
much more everything is so
important and serious, but
with time things get better.
You have to try not to fight
so hard against time.

L AT E S T P R O J E C T: W O R K I N G O N
H E R 1 8 T H N O V E L , D U E TO B E
PUBLISHED IN 2017.

L AT E S T P R O J E C T S : C O - S TA R S W I T H L I LY TO M L I N I N T H E N E T F L I X
D R A M A G R A C E A N D F R A N K I E ; L O R A L PA R I S B R A N D A M B A S S A D O R .
Looking at age from the outside is so scary. But when youre
inside age and Im very much inside age it isnt scary at all.
You need maturity to learn this, but its important to igure
out what you need to do every day to decompress.
I meditate. And I always get eight hours sleep.

L AT E S T P R O J E C T S : H A M P S T E A D ; L O R A L PA R I S
BRAND AMBASSADOR.
Ive learned to see beauty where I never saw it
before. But only because my expectations are more
realistic. My favourite part of my body is my eyes.
Not because of their colour but because of what
they see. When I was in my 20s and 30s I wanted my
appearance to be more interesting than the beauty
that surrounded me. It was a fools folly.

Being in my 70s
is completely
non-daunting to
me. Attitudes have
changed youre not
on the scrapheap
anymore, and we live
longer, so 70 is no
longer a death
sentence. To me its
simply a number.
After that, so what?
Providing I keep my
energy, which is quite
obviously well and
truly up there, I
anticipate feeling
exactly the same at
80. Ill be the same
person but I will have
changed in some
ways, and I will
embrace each of
those changes. I find
something rather
exciting in that. #

Small health niggles can still have a big impact

on our lives but sometimes the simplest
tweaks can bring relief. By Larraine Sathicq

50

Dr David Cunnington,
sleep specialist

Go to bed later. If you slept

poorly last night, you may feel
desperate for an early night.
But delaying bed time means
youre more likely to fall asleep
quickly and stay asleep, rather
than lying awake for hours.
Give yourself an hour or so
before bedtime to wind down.
This means leaving your phone
and laptop alone so the screen
exposure doesnt mess with
your sleep time. Avoid large
meals, exercising or reading
emails too close to bedtime. If
your insomnia is mild, herbal
supplements such as valerian
or chamomile tea may help.

Reschedule that early

morning gym session. Exercise
is important for good sleep and
health and morning activity is
better than exercising late at
night, but dont trade off sleep
for exercise. Youre unlikely to be
at your best if youre operating
on too little sleep so instead
of the rise and grind, opt for
the sleep-in and win.
THE APP TO TRY: Sleep
on Cue, sleeponq.com.
This app is a mobile sleep
coach based on Intensive
Sleep Retraining and backed
by Australian research from
Flinders University. Sleep
on Cue is designed to teach
you how to fall asleep on
cue every night.
COST: $7.99

Tim Hill, psychotherapist

Control your breathing.

Getting your breathing under
control is the key tool for
anxiety management. Gently
make your breathing deeper,
slower and more rhythmical.
Place your hands on your
abdomen and try to push
your hands out each time you
breathe in. It should only take
about five minutes for you to
start to feel better.
Be active. Anxiety is
associated with runaway
thoughts and worries swirling
around your brain. Exercise is
a well-proven anxiety reliever
due to the neurochemicals
it produces, and because it

PHOTOGRAPHY BAUERSYNDICATION.COM.AU / ISTOCKPHOTO

our back is
killing you,
youre having
trouble sleeping,
feeling anxious or
sense a headache
coming on? These
are a few of the
common health
concerns that throw
us of our game.
You may not require
medication or a dash
to the doctor but
there are things you
can do to alleviate
the problem now.
We asked the experts
for three easy ixes
for these common
health complaints.

behaviour strategies. This app

also allows you to record and
analyse your thought patterns
to help identify and modify
possible anxiety triggers.
COST: Free trial version,
or $5.99 for a months
premium access.

Associate Professor Vicki

Kotsirilos, integrative
medicine GP

distracts you from those

thoughts. Thirty minutes of
any type of moderate exercise,
where your breathing and
heart rate are increased, is a
good response to anxiety to
help you manage it in the
moment but even just walking
around the house can help.
Distract yourself with touch.
This will help change your
orientation from a thinking
mode to a sensory mode.
Slowly but firmly rub your
upper arms or abdomen and
focus your attention on the
sensation for a few minutes.
THE APP TO TRY:
Paciica, thinkpaciica.com
This provides guided deep
breathing and muscle
relaxation exercises based
on meditation and cognitive

Have some food or drink.

If youve skipped a meal, your
pounding head could be due
to low blood sugar, so grab a
healthy snack. Dehydration is
a common cause of headaches
so the answer might be as
simple as having a glass of
water. Caffeine is another
remedy, especially for

headaches caused by caffeine

withdrawal. If youre trying
to quit coffee, try reducing
caffeine first by drinking black
or green tea instead because
eliminating caffeine suddenly
can cause headaches.
Find your quiet place. Deep
breathing for five or 10 minutes
in a darkened room can work
wonders for a headache. Daily
meditation can also reduce
your stress levels and relax your
muscles to stop a headache in
its tracks or prevent it occurring.
Check your posture.
Slouching in front of a
computer screen for hours
on end is a sure way to bring
on a headache. If you feel one
coming on, stand up straight,
bend forward as if youre
touching your toes and also
stretch your neck and chest

muscles. A few yoga stretches

can also stop a headache.
THE APP TO TRY:
iheadache, iheadache.com.
This electronic headache diary
helps you track your symptoms,
triggers and medication
usage. The app also provides
a personalised report you can
share with your GP.
COST: $7.99

Dr Mark Craig, musculoskeletal physician

Keep moving. Even a walk around the

house can help, because mobility may
prevent any underlying disc problems from
getting worse and protect the muscles
that are vital for back support.
Apply heat. If your back pain isnt due
to injury, the problem is probably in your
muscles. A heat pack or hot water bottle
will improve circulation, bring more oxygen
to your muscles and soft tissues and also
help clear the inlammatory chemicals
that contribute to back pain.

Get a massage. Even just rubbing your

back can provide relief. Some liniments
used in massage contain ingredients that
produce a burning sensation, which
distracts your brain from your backache.
THE APP TO TRY: Backache,
backacheapp.com
Provides physiotherapy-based micro-exercises
to mobilise joints and muscles, help speed
up recovery and prevent further back pain.
COST: $5.99 #

51

LATEST
NEWS

THINK YOUVE HEARD IT ALL

BEFORE? HELEN FOSTER HAS
SOME UP-TO-THE-MINUTE
WEIGHT SCIENCE YOULL WANT
TO TAKE NOTE OF

The number of
overweight people
in Australia is
continuing to rise
almost two in
three are obese or
overweight. While
this is bad news for
health, its good
news for research.
Scientists have
never been more
interested in how
we gain weight and
how it afects us
and whats being
discovered is
fascinating.
Here are 10
recent bits of news
you can use.

CUTTING FAT
MIGHT HELP
Its not simply because it
decreases kilojoules. We believe
that diets high in fat can blunt
our bodys ability to recognise
fat, says Professor Russell Keast
from Deakin University. If fat
recognition is reduced, you
may not notice how full you are,
which can lead to overeating.
USE THE NEWS

Simply start reducing the

amount of fat you eat and your
tastebuds will regain sensitivity.
Your biology adapts to a new
environment quickly. Think about
jumping into a cold pool it soon
feels warm, says Professor Keast.
Stick to a lower fat diet nothing
extreme, just 25 per cent of
energy from fat, and you should
start to experience increased
enjoyment and satiety when
you do eat it.

CARRYING A
LITTLE BIT OF
EXTRA WEIGHT COULD
HELP YOU LIVE LONGER
Something thats been confusing scientists is that people
carrying a few extra kilos of weight often live longer
than those who are very overweight and the superit.
Recently, however, its been discovered that cells that
contain a little fat outlive cells with low fat levels and
experts suspect this explains the odd indings.
USE THE NEWS

If youre only a little bit overweight, focus on being

HAES that means healthy at every size. Aim for
healthy blood pressure, blood sugar and cholesterol.

A LITTLE
GOES A
LONG WAY

researcher Professor Samuel

Klein from the Washington
University School of Medicine.

You dont have to shed masses

of weight to see the health
benefits; losing just five per
cent helps reduce the risk of
type 2 diabetes and heart
disease. A smaller weight loss
is also easier to maintain, says

USE THE NEWS

Calculate what ive per cent

of your total body weight is,
then take sensible steps to
lose that amount.

SALT MAKES US FAT

USE THE NEWS

Theres a direct link between how much salt someone uses

and their weight in fact, for every 1g of extra salt consumed
daily your risk of obesity goes up by 25 per cent. High
sodium or salt intake is thought to be linked to obesity
primarily through its effect on thirst and increased
consumption of sugary drinks, says Saadia Noorani,
nutritionist at World Action on Salt & Health.

By cutting back on processed and

packaged foods. About 80 per cent
of the salt in Western diets comes
from these, says Noorani. If you
are buying a processed food
choose those with less than
120mg of sodium per 100g. >

53

OMEGA-3
FATS MAY
PROTECT
US
Carrying extra weight
increases levels of
inlammation in the
body something
linked to cancer and
heart disease. But
taking omega-3
supplements or
eating more natural
sources like oily ish
may reduce the risk
of breast cancer
in obese women
because theyre
anti-inlammatory,
says Dr Andrea Manni
from Penn State
College of Medicine
in the US.

OBESITY IS
CATCHING

WATCH OUT FOR

CREEPING OBESITY

By increasing your
intake of oily ish and
nuts and considering
taking an omega-3
supplement.

Thats the term scientists are using to describe the small

increments of weight many of us gain as the years go by
a kilo here, half a kilo there. Because its only a little gain
at a time many of us dont worry about it, until suddenly
were at a weight that impacts on health.
USE THE NEWS

A recent study reveals holidays are a prime cause of

creeping obesity. To reduce the risk of weight gain,
Eat half of everything thats served, avoid sugar/
carbohydrates and drink lots of water to stay full, says
obesity specialist Dr Ken Wong. If you have gained
weight, immediately readjust your diet when you
return from holiday. Eat half or less of all your servings,
consume more greens than any other food group
and increase your exercise.

USE THE NEWS

By tailoring your
portions to your body
size via your hand. A
portion of meat or ish
should be the length
and thickness of your
palm. For carbs, pretend
youre making a cup with
your hand and ill it up.
Your thumb represents
fat. Vegetables should
be the size of your ist,
says Hyde.

PHOTOGRAPHY ISTOCKPHOTO

USE THE NEWS

If your partner is obese

theres a higher chance
you will be too in fact,
its a bigger influence
than your genes or your
upbringing, says new
research from Scotland.
Too often a couple will
sit at a dinner table with
equal meals though
this seems fair its not
the best for controlling
weight. Women usually
need a smaller serving
than men, says
Ethan Hyde from
Fully Loaded Fitness.

FOOD
ADDITIVES
COULD
PLAY A
PART
Additives known as
emulsiiers enable
diferent ingredients
like oil and water to
blend together and are
used to give processed
foods like yoghurt and
ice-cream their creamy
texture. But these
additives may alter
gut bacteria in animals
in ways that lead to
weight gain and
its suspected this
happens in people too.
USE THE NEWS

By focusing on fresh
unprocessed foods
that dont contain
any additives.

GAINING WEIGHT
AFFECTS MEMORY
Specifically, it affects a type of memory called episodic memory
which is our ability to recall past events like exactly what
we had for lunch. How vividly we remember a recent meal
makes a difference to how hungry we feel later, says
Dr Lucy Cheke from the UKs University of Cambridge.
The more vivid the memory of lunch the less likely you
are to snack in the afternoon or overeat at dinner.
USE THE NEWS

I suggest people make meals memorable, says Dr Cheke. Dont

watch TV while youre eating and pay attention to your food.

HILLS LOOK HIGHER WHEN

YOU GAIN WEIGHT
Also, when you look into the
distance, a road or hiking path
seems at least 10 per cent longer
to someone who is overweight.
According to researchers this
then creates a vicious cycle where
people think exercise is harder
the more weight they gain.

USE THE NEWS

By knowing its an illusion and honing your hill climbing

technique. Stand tall, says running coach Damon Bray. If
you slouch you block airlow. When walking, create more
momentum by leaning forward from the ankles, taking
smaller steps and driving your arms higher and faster.
And always look at the top of the hill, not your shoes. #

55

One in eight women will be diagnosed

with breast cancer by the age of 85,
making it the most common cancer
for Australian women. Researchers are
constantly on the hunt for a way to
prevent the disease and while were not
there yet, modiiable lifestyle risk factors
have been identiied. Based on the latest
advice, heres what you need to know.

THREE THINGS

T H AT I N C R E A S E Y O U R
BREAST CANCER RISK
1. DRINKING ALCOHOL. If you drink two glasses of
wine a day, youre 51 per cent more likely to develop
breast cancer. Even drinking between three and six
glasses of wine a week increases your risk by 15 per
cent. Alcohol changes hormone levels, triggers the
production of cancer-causing compounds and
blocks one of the bodys cancer protection pathways.
2. BEING OVERWEIGHT. That increases breast
cancer risk in postmenopausal women by 42 per
cent. Fat cells make oestrogen, which can trigger
hormone-receptor-positive breast cancers to develop
and grow. Where you carry the extra weight matters
too stomach fat increases breast cancer risk more
than extra fat carried on other areas of the body.
3. TAKING HRT. It makes you twice as likely to
develop breast cancer while youre taking it, thanks
to the prolonged exposure to hormones. The longer
you take it the greater the risk, and combined
hormone therapy that contains both oestrogen and
progestogen is more risky than oestrogen-only
therapy. Cancer Australia says an increased breast
cancer risk associated with combined HRT is more
likely to occur after three years of use, but a safe
timeframe hasnt been established. If you are on HRT,
talk to your doctor every six months to review risks.

PHOTOGRAPHY ISTOCKPHOTO

(THAT YOU CAN DO SOMETHING ABOUT)

THREE NEED-TO-KNOW

BREAST CANCER
FA C T S
T H R E E S T R AT E G I E S

TO LOWER YOUR
BREAST CANCER RISK
(THAT ACTUALLY MAKE A DIFFERENCE)

Theres no proven way to prevent breast cancer but you can

lower your risk. As well as limiting alcohol, maintaining a
healthy weight and talking regularly to your doctor about
HRT if youre taking it
1. DO 15 MINUTES OF
VIGOROUS EXERCISE DAILY.
Try fast walking, jogging,
swimming laps or aerobics.
That lowers breast cancer risk
by 20 per cent, particularly
in postmenopausal women,
when most breast cancers are
diagnosed. The protective
efect isnt just because
exercise helps to reduce
weight physical activity also
regulates levels of hormones,
regardless of weight.
2. STICK TO A
MEDITERRANEAN DIET. As
long as it contains plenty of
good-quality olive oil, it can
reduce your breast cancer risk
by as much as 68 per cent.
One explanation is that olive
oil suppresses the activity of
genes and proteins that play

a role in cancer development.

As well as replacing butter
with olive oil, a Mediterranean
diet means eating plenty of
plant-based foods, like fruits,
vegetables, wholegrains,
legumes and nuts, eating ish
and chicken at least twice a
week, limiting red meat to a
few times a month, and using
herbs and spices instead of
salt to add lavour.
3. EAT DINNER EARLY. That
means youll be able to fast for
longer overnight, between
dinner and breakfast. Doing
that reduces your bodys
blood glucose levels and
elevated blood glucose levels
have been linked to a higher
risk of breast cancer. Go
food-free for between 12
and 14 hours each night.

1. A BREAST-CANCER-FREE FAMILY HISTORY

IS NO PROTECTION.
Only five to 10 per cent of breast cancers can be
strongly linked to inherited factors, which means
the vast majority of women who develop breast
cancer dont have a family history of the disease.
2. DONT JUST LOOK OUT FOR LUMPS.
A new lump or mass is the most common symptom
of breast cancer, but its not the only one. Also look for:
a change in the size or shape of the breast;
a change to the nipple, like crusting, redness
or inversion;
a nipple discharge that occurs without
squeezing;
an unusual pain that doesnt go away,
or a change in the skin of the breast, like
redness or dimpling.
3. MAMMOGRAPHY IS STILL THE BEST
AVAILABLE SCREENING TOOL.
The reduction in breast cancer mortality that
mammograms deliver outweighs any potential
risks, like over-diagnosis, says a 2015 international
report. Women aged 50 to 74 years are encouraged
to have a free mammogram every two years,
because research shows that screening is most
effective in that age group.
But you can begin having free
screening mammograms after
the age of 40, if you like. Visit
cancerscreening.gov.au or call
13 20 50 for more information.

TAKING THE CONTRACEPTIVE PILL DOES INCREASE YOUR RISK OF BREAST CANCER
SLIGHTLY AND THE OLDER YOU ARE WHEN YOU TAKE IT, THE HIGHER THE RISK. BUT THE
SLIGHT INCREASE IN RISK DISAPPEARS WITHIN ABOUT 10 YEARS OF STOPPING THE PILL. #

57

Focusing on specific goals in your diary can give you the edge
when it comes to getting what you want in life. By Helen Foster

WEIGHT-LOSS JOURNAL
riting
down
how
you feel, what youre
doing and even
whats for dinner
can help boost
your happiness and
wellbeing. But, to
get the best results,
you should tailor
what you write to the
results youre trying
to achieve. Here are
ive ideas to try.

Recording in a journal what and how

much you eat and drink, and checking
kilojoules and nutrients accordingly,
can double weight loss. But to make
it really work you should:
Fill it in before you eat. Writing
down what youre about to consume can
help you make a better choice (if you need
to) before damage is done. A food diary
lets you see every choice you make use
it to positively change your behaviour,
says nutritionist Samantha Gemmell from
Sage Therapies in Victoria.
Record who youre with. A very
common pattern I see from diaries is
that people change eating habits around
certain people, says Gemmell. You might
have a friend that tells you to cheat just
this once every time you see them. If
you spot such patterns, plan strategies

to combat them, like meeting that friend

at a place where theres no temptation.
Add pictures of yourself. Including
visual images in a weight-loss plan increases
motivation, say Spanish scientists. Its very
gratifying to literally see yourself get slimmer
over time, says Mercedes Rizo Baeza from
the University of Alicante.
Note what youve done that day
one recent study found people often
treat themselves more on gym days
as they feel they deserve it. >

This is a very simple

exercise that helps
improve your levels
of happiness. You
simply note down
three good things that
happened or three
things youre grateful
for each day. But to
make it work for you
try the following
Think small
sometimes. We dont
get big joys like a new job
or pay rise every day, so
examine the basics you
often take for granted
every day, says Melbourne
psychologist Merryn
Snare.One of my regular
gratitudesis that I had
hot water in my shower.
Dont be afraid to
repeat things. People
often think they have
to come up with lots of
diferent things for each

60

entry and so after a few

days they run out of ideas.
But often its the same
things that make us happy
each day, says Snare. If
you do see repetition, use
it as a reminder of what
truly makes you happy
and try to incorporate
it more into your life.
Get a beautiful book
and pen. Its important
to make journalling feel
like a treat, not a chore,
and writing with a pen or
pencil in an inspiring book
rather than tapping things
out on your phone can
help, says psychologist
Angela Bradley from The
Mood & Mind Centre in
Queensland.
Stick at it. Even if you
can only ind one or two
things to write at irst,
keep going. Turning your
attention to whats going
right in your life helps
rewire the brain to spot
more positivity, says
Bradley. The more you
do it, the more good
things youll see.

FITNESS JOURNAL
Writing your exercise sessions in your diary like
appointments makes it more likely youll stick to
a workout regimen, so do this at the beginning of
each week. But to make a really big difference
Use power words. You need to state your workout
intentions each day including what youre doing, how
many minutes/reps and why. But its also important to
start intentions with the words I am, says Lyndelle Palmer
Clarke, author of the Daily Greatness Training Journal. This
directs your energy and focus and helps make them reality.
Note how you feel after each workout. Energy
levels and mood play a huge role in motivating you to
exercise tracking them can help you work out which
exercise makes you feel good and the best time/days for
your sessions, says Anna-Louise Moule from Sydneys
Balanced Bodies Lifestyle Clinic. Also examine why any
negative feelings might have appeared if you were
too tired to work hard, for example, do you need a snack
before you exercise?
Explore failures. Focusing only on the positive
limits your ability to achieve your goals, says Palmer
Clarke. Acknowledge issues like What triggered me to
skip my training session today and use your answers
to make adjustments.
Have a Sunday check-in. What worked last week,
what didnt, and how can you change that? Also re-read
your first entries sometimes. Its important to look in the
rear-view mirror to see how far youve come, says Moule.

PHOTOGRAPHY ISTOCKPHOTO / GETTY IMAGES

GRATITUDE
JOURNAL

ALLERGY
JOURNAL

Many of us suspect certain foods

are behind health concerns like
bloating or headaches and keeping
a food diary can help you identify
those triggers. But to get the best
from your food journal you need to

EMOTION JOURNAL
Writing about whats bothering
you doesnt just improve mental
health, its also been linked to
improved immunity, less pain
and faster healing. To get the
most out of it try to
Set a writing period. Ideally
write for 15 to 20 minutes three to
four days running, which gives you
time to explore a subject fully. If
you really need to work through
something its okay to go a bit longer
but, generally stopping at a set time,
leaving anything unwritten until the
next session, is the best way to keep
balance and allow the rest of your
life to low, says Snare.
Tell a story. Some people
ind free-low writing about hard
experiences causes them to dwell

on the negatives, particularly people

who ruminate over worries. But US
researchers say writing a story of what
happened with a clear beginning,
middle and end reduces this risk.
Edit your story, change your
perspective. Simply ranting doesnt
have positive beneits, explains social
psychologist James Pennebaker.
Instead you need to examine a
situation, explore it from diferent
angles and look at what its taught
you for optimum health beneits.
Expect to feel something.
Many people report that after writing
they feel sad or depressed, says
Pennebaker. Like seeing a sad movie,
this typically goes away in a couple
of hours. But if you are getting very
upset when covering a subject, stop
writing that day or change topic.

Record every mouthful. Even

that grape you sampled while you were
shopping could have an effect, says health
coach and chef Danielle Shine. Chewing
gum is one big thing people forget. Because
we dont technically eat it people dont
think it counts but gums contain additives
and sweeteners that can affect digestion
and cause symptoms. Also note what time
you ate, and when you feel symptoms
a food intolerance can appear up to
48 hours after eating your trigger food.
Record your feelings. Emotions
have a huge effect on digestion stress
particularly. Ive seen people who thought
they were intolerant to a food realise their
symptoms were actually caused by rushed
eating when they were stressed, says Shine.
Do not have preconceived ideas.
If you think youre intolerant to gluten
you might keep your diary to prove that,
but you have to have an open mind, says
Gemmell. You might see that yes, bread
is a problem, but its because you eat
sandwiches while rushing at work and thats
what causes bloating, not intolerance.
Show your diary to a dietitian or
nutritionist. Not only can they spot triggers
you might not have thought of, if you do need
to exclude something from your diet, they
can advise you of good replacements. #

61

causing my

Do you feel self-conscious about your breath

but cant figure out whats behind the smell?
Lindyl Crabb gets to the root of the problem

eve all caught an unpleasant whif of our breath

after eating a strongly aromatic meal. But oral
malodour, the most common form of bad breath,
is more than just a case of garlic breath. Also known as
halitosis, bad breath is caused by sulphur-producing bacteria
on your teeth, tongue or gums that release a pungent smell,
and the condition can afect your conidence and social life,
says Professor Mark Bartold, director of the Colgate Australian
Clinical Dental Research Centre at the University of Adelaide.
The usual culprits include smoking, alcohol, poor oral
hygiene and periodontal disease, but sometimes other factors
are to blame. Here we look at six potential bad breath triggers.

62

THE DRUGS
YOU TAKE

YOUR
MOUTHWASH

Saliva acts as a
natural cleanser
which helps wash
away bacteria.
However, some
medications can
affect the amount of
saliva you produce
and a common side
effect is a dry mouth.
When your mouth is
dehydrated bacteria
builds up and
odour-causing
volatile sulphur
compounds from
this bacteria
release unpleasant
smelling gas.
Some of the most
common drugs that
cause dry mouth
are antidepressants,
high blood pressure
and asthma
medications,
antihistamines and
decongestants.
Dr Peter Alldritt from
the Australian Dental
Association says the
more medication
youre taking, the
more likely you
are to suffer from
dry mouth.

Using a mouthwash with

a high alcohol content can
also dry out your mouth.
Mouthwashes and breath
fresheners give you temporary
relief and do not ix the
problem, explains Professor
Bartold. If youre prone to a
dry mouth its best to avoid
mouthwash, but if you do
wish to use it he recommends
choosing one with no alcohol.
And if you cover up bad
breath with mouthwash,
Dr Aldritt says its important
to consult your dentist.
Masking the problem
could mean youre neglecting
something more serious like
oral disease. Its your dentists
job to diagnose the cause.

PHOTOGRAPHY ISTOCKPHOTO

Whats

WAYS TO

YOU EAT
TOO MUCH
PROTEIN
YOU BREATHE
THROUGH YOUR
MOUTH
When you have a cold and
your nose is blocked, youre
forced to breathe through
your mouth. This reduces the
low of saliva and dries out
your mouth which allows
bacteria to thrive and causes
a potent smell.
You may also wake up
with bad breath for a similar
reason. During sleep your
saliva low is diminished, but
this is usually ixed by eating
breakfast and having a good
oral hygiene routine each
morning, says Professor
Bartold. There is no better
substitute for plaque removal
than careful tooth brushing
and interdental cleaning
like lossing twice a day.

YOURE GETTING
YOUR PERIOD
Changes in your hormones
during your menstrual cycle
could be to blame for bad
breath. According to Professor
Bartold, as your progesterone
levels peak your production
of volatile sulphur compounds
increases and you may notice
a change in odour in the days
before your period is due.
Emotional fluctuations and
stress can also reduce the flow
of saliva, which may explain
why you experience bouts of
bad breath around the time
of your period.

Eating a strict diet

thats low in
carbohydrates and
high in protein is
bad news for your
breath. When you
follow a high-protein
diet, your body
burns fat for energy.
As you burn fat you
excrete ketones via
your breath and
these can cause
a smelly odour,
explains Professor
Bartold. If you detect
the smell of acetone
on your breath,
which is similar to
nail polish remover,
it could be a sign
youre not getting
the right balance
of nutrients and
your body is
producing ketones.

YOU HAVE DIABETES

Diabetics are prone to periodontal disease which causes infections in the mouth and contributes
to halitosis, explains Dr Aldritt. Unusual-smelling breath can also be a sign that your diabetes is
not under control and you may be developing ketoacidosis, a serious condition caused by very
low insulin levels. Without enough insulin your body resorts to burning fat for energy and your
breath will give of an aroma that smells like acetone which should not be ignored.

THAT ODOUR

Remove bacteria by
brushing twice a day, as
well as lossing and
brushing or scraping
your tongue every day.

Stimulate saliva
production by chewing
sugar-free gum.

Stay hydrated by
drinking water
throughout the day
and using it to rinse
your mouth. #

63

The

D
E
D
BLEN
FAMILY:
how to keep your
relationship strong

GET SMART
ABOUT IT
hen Carol and Mike from
70s TV show The Brady Bunch
brought their six children
together under one roof, we saw
the new couples relationship going
along smoothly with seemingly
little efort. But for most couples
whove made the decision to blend
their families, this is far from reality.
Maintaining a happy and healthy
couple relationship when you have
a blended family is a big challenge,
says Toni Hubble, acting client service
specialist at Relationships Australia.
The complexities of joining two
families are huge and this can put a
strain on your intimate relationship.
The excitement of moving in with
your new partner can quickly give way
to the reality of combining children
from two diferent families or even
just one child with a new step-parent.
There are new personalities and
relationship complexities to deal
with and sometimes mind-boggling
logistical challenges about schools,
beds and belongings. And if youre not
careful, your relationship with your
partner can collapse under the strain.
The good news is that with
awareness, good communication
and planning, you can keep your
relationship strong, says Hubble.
We asked the experts how to keep
your relationship healthy in the
midst of blended family pressures.

W
Joining two
families under
one roof brings
its fair share of
challenges and
it can place an
enormous strain
on a couple. But
there are ways
to keep your
relationship
strong amid the
turmoil. By
Angela Barrett

For your relationship to go

well, you will both need to
work hard at it.
You need to put a lot more
thought into your couple
relationship than you did the
first time round when your
relationship and children
probably just happened
organically, says Hubble.
This time, there is more at
stake: with your children having
lived through one relationship
break-up, you dont want them
to experience that again.
Lisa Moloney, Interrelates
senior manager of relationship
services, says forming a solid
foundation needs to start early.
When youre going into a
relationship where there are
extra challenges, you need to
be moreintentionalin how you
form the relationship and the
rulesthat govern it, she says.
Very early on and
throughout the relationship,
you need to be talking
about what you expect
from each other in terms
of things like finances,
parenting and time out, she
says. In essence, you need to
make sure the unsaid, implicit
expectations are spoken.
Engaging in relationship
education can help stengthen
and deepen your connection >

65

LOOK BACK TO
GO FORWARDS

Its wise to spend some time

looking back over your old
relationship to see how you
contributed to what went
wrong, so that you dont
unwittingly do that again.
Until you take responsibility
for your part in what
happened, youll never
fully be able to trust yourself
in love again, says Katherine
Woodward Thomas, author of
Conscious Uncoupling: Five Steps
to Living Happily Even After.My
advice is to take responsibility
in a way that will help you to
learn what you need to learn so
you can create a healthy, happy
relationship this time round.

66

COMMUNICATE
SUPER WELL
Figures show that around
60 per cent of second or
subsequent marriages
end in divorce. Experts
agree that the key to
making sure this
relationship doesnt
become another statistic
is communication.
Talking openly and
honestly is vital for any
relationship to work and
with the complexities of
a blended family, its even
more important, says
Hubble. To keep this
relationship strong, you
need to have honest and
clear conversations from
the start, says Hubble.
Initially these might be
practical and logistical
things like where
everyone will sleep and
what children will call
their step-parent.
Dont shirk from
conversations that move
into more diicult
territory, like diferences
in parenting styles and
issues with each others
children. These things
need to be addressed
head-on before
diferences become
irreconcilable.

PRIORITISE
COUPLE TIME

Keeping in mind that your children came first

before your new partner and they still
need to be your top priority, you need to
carve out time together as a couple.
Finding time for just the two of you can
be a big challenge in a blended family but its
really important to do this to nourish your
relationship, says Hubble.
Set aside 30 minutes of couple time a day
when the kids are in bed at night or in the
morning before theyre up to have space
without children being part of the conversation.
Go on a date together once a month. Brisbane
psychologist Dr Louise Blundell suggests getting
the children to come up with ideas for your dates.
Place all the ideas in a jar and let the children
take turns to choose your date, she says

PHOTOGRAPHY GETTY IMAGES / BAUERSYNDICATION.COM.AU

so it can withstand the extra

challenges.Many of us assume
thatdoingrelationships comes
naturally, but in my experience,
this isnt true for a lot of people,
says Moloney.
Discussing your relationship
and concerns with a trained
professional is time and
effort well spent. Interrelate
and Relationships Australia
offer various services
and programs, as does
Prepare/Enrich Australia.

HELP
CREATE BONDS

Youre bound to have a more harmonious relationship

with your partner if your children are able to get along
and to do this they need help from you and your
partner, says Hubble.
A good way to encourage bonding is a family dinner
meeting each month where everyone including the
two-year-old has equal time to talk to the family about
whatever they like. It might be about a new skateboard,
a place they want to visit or something going on in the
household that they would like to have a say about,
says Hubble. Over the year, everyone has a turn at
running the meeting and choosing what to have for
dinner. End the night with a fun game.
This creates a new tradition for the blended family
and provides an opportunity for children to get to
know each other.

BE GENTLE
WITH JEALOUSY
Its very common for the non-biological parent to feel
threatened by the childrens relationship with their
biological parent, says Dr Blundell. These are very
normal feelings in a new family.
She says its important that you and your partner discuss
this without judging each other or the children, as this will
increase the sense of threat and insecurity.
It takes time to feel completely safe and secure in a new
relationship. If you both focus on making sure the other
feels loved and special, then youll both feel that way, she
says.There needs to be a great deal of love, understanding
and compassion when someone is experiencing a sense
of jealousy or rejection, whether its an adult or a child.

HAVE A
LAUGH
Blending families takes time and
understanding and humour
to keep things in perspective.
You need to be able to laugh at
yourselves and the situation without
mocking anyone or minimising
feelings, says Dr Blundell.
If you can both have a
chuckle at your imperfections,
idiosyncrasies and your fumbled
attempts to get it right, it can be
easier to deal with challenging
situations and find solutions. #

67

PHOTOGRAPHY GETTY IMAGES / ISTOCKPHOTO

BINGE EATING
DISORDER

68

nce in a
while, we
might joke
about bingeing.
Whether its pizza
or ice-cream, the
occasional lapse of
self-control is usually
harmless. But for
around four per cent
of women bingeing
is a serious issue.
And while anorexia
nervosa and bulimia
nervosa may have a
higher proile, more
women are likely to
be secretly struggling
with binge eating
disorder (BED).
BED is a mental
illness where a person
eats a large amount of
food within a couple
of hours and feels
unable to stop. People
with BED dont purge
by vomiting or using
laxatives, so they
gain weight and are
then at risk of high
cholesterol, diabetes
and heart disease.
Here we ind out more
about the disorder.

BED is underestimated, says

Dr Christine Morgan, CEO of
the Butterfly Foundation.
We say I binged last night
I had an extra piece of pizza. Its
saying I was weak. But BED is
where somebody is compulsively
driven to eat in that moment in
time. Its out of control and people
are psychologically distanced
from what they are doing. When
they come to after the episode
they feel incredibly disgusted
with themselves, says Dr Morgan.

Its most likely that people have a

genetic vulnerability and then go
on a restrictive diet that triggers
the disorder. Stress, sadness and
loneliness can also contribute.
A relationship break-up or
a new job can be a trigger.
Its a combination of genetics,
environmental stressors and
restrictive eating, explains
Dr Morgan. But because of
weight gain, you get treated
for obesity and that means
being put on a restricted eating
program. Thats like throwing
kerosene on a fire in addressing
the underlying BED. It sets
the person up for another
bingeing episode.

The shame means many women hide their

illness. A GP can refer patients with BED to
a specialist and so can local eating disorder
support organisations. There are a range of
psychological treatments such as cognitive
behavioural therapy which tackles a persons
negative thoughts, feelings and behaviours
about food and themselves. It replaces those
with more positive ways of thinking.
Interpersonal psychotherapy focuses on
difficulties in a persons life that may be at
the root of the disorder, such as grief,
arguments and poor interpersonal skills. Major
problem areas are identified and a plan is
developed to identify the situations that
trigger binge eating. Group therapy, support
groups and self-education can also help.
The shame and stigma are enormous
barriers, says Dr Morgan.
We live in a society where if you are trim
and taut then you are disciplined and to
be admired. And if you are over your most
healthy weight youre judged as weak.
However, there are good treatments
available for BED and you can recover. >

69

Jenny, 47, works in an aged care home in Melbourne. Shes a single

mother of two children. She began binge eating six years ago when
her husband lef t home and is seeing a psychologist to treat BED.

Before my husband left I was

lucky enough not to have to
work. He earned a good living
and my life revolved around
him and our daughters. Then
one evening he said hed met
someone else. He was gone
within half an hour. I had to
manage our daughters grief
and confusion. I had to ind a
job. I was single again after 20
years of being half of a couple.
It was hard and lonely.
I found a job in an old peoples
home and worked from 6am
until 4pm. Then Id come home
to be with the girls. I cooked,
helped with homework, tidied
up and then Id relax with
a book or the TV.
Then last year I started eating
lollies, ice-cream, potato chips,
pizza. I didnt eat much during
the day but every night, once I
opened that first packet of chips

70

or biscuits, I couldnt stop until

the food ran out or I felt sick.
I felt fat. I hated myself. I
remember the shame of hiding
wrappers in the bin late at night
so my daughters wouldnt find
them. In five years I gained 31kg.
My knees and back ached
because of the extra weight
around my stomach. Last year
my doctor did blood tests and
my cholesterol was high. He
talked about heart disease and
I realised if I kept going I could
have a heart attack and then
what would happen to my girls?
My GP referred me to a
psychologist who specialises
in eating disorders. That was a
shock I thought eating disorders
were for teenage girls. I see my
psychologist every week and she
says that the grief of losing our
family life triggered BED. She thinks
I probably had a predisposition to

this condition and the end of my

marriage tipped me over the edge.
Eating pushed down the pain.
Recognising that helped.
The psychologist has also
helped me regain my self-esteem
using cognitive behavioural
therapy. It makes me look at my
negative thinking and find other
more positive ways to see my life.
I dont need to eat to manage my
feelings anymore. Ive created a
loving home, I can manage on
my own and Im proud of that.

Lisa, 30, began experiencing binge eating disorder in 2004.

Shes received suppor t from the Butter fly Foundation.

Everything was normal until around

2004 I didnt think about my weight
too much but then I started work
as a receptionist and I was out of my
comfort zone. I was straight out of
school and a shy person.
At work, everyone was smaller than
me and I started worrying about what
I looked like. I didnt want anyone to see
me eating in case they thought a fat
person shouldnt eat. So I ate nothing
all day. I just had dinner with my family.
I travelled three hours a day to and
from work and had no social life. I felt
depressed and hungry.
Later I had to go on medication for
a different health issue and the tablets
I was prescribed increased my appetite
for sugary and high-fat foods. I put
on 30kg in a few months and felt
more depressed.
I restricted food during the week
but ate at weekends ice-cream,
McDonalds three or four times a
day, hot chips. I didnt notice what
I ate until the end. Afterwards I felt
like a pig, and so guilty and horrible.
Those thoughts go round and round
in your head for hours.

Then Id think I cant eat anything

tomorrow because Ive eaten all this
today and Id spend hours thinking
about how I was going to restrict food.
My family pressured me to lose weight
I was over 100kg so Id buy food,
hide it and eat when everyone else
was asleep.
At the end of 2014 I decided to see
a psychologist about my weight gain
and I was referred to an eating disorder
program where I was told I had BED.
I learned about hunger and fullness
when you binge you dont tune in to
your body and recognise when you are
full. I learned not to feel guilty around
food, to be mindful when eating so to
recognise when Im starting to feel full
and stop. Ive also had counselling.
I havent binged in five months.
My weight hasnt changed but I dont
worry too much about the scales Im
just happier in myself and Im more
confident. Ive started to do some
personal training and thats been fun.
People think BED is just an excuse
to pig out and that its about a lack
of willpower and a lack of control
but its much, much more.

T H E B U T T E R F LY F O U N DAT I O N , T H E B U T T E R F LY F O U N DAT I O N . O R G . AU
NATIONAL SUPPORT LINE 1800 33 4673 #

71

Are you a

SENSITIVE
person?
ITS A GOOD THING TO FEEL AND THINK DEEPLY
BUT IT CAN LEAVE YOU MORE OPEN TO BEING
HURT. THE KEY, WRITES BONNIE VAUGHAN, IS TO
EMBRACE YOUR SENSITIVE NATURE

Have you ever been called a cry-baby

or told that youre too emotional? Are
you easily overwhelmed by loud
noises, bright lights and crowds?
Do you ind it hard to let it go when
someone has hurt your feelings?
If so, you may be a highly sensitive
person (HSP), which is a biological trait
you share with up to 20 per cent of
the population. And in a culture that
favours assertiveness, resilience and
can-do positivity, those who think
and feel things more deeply than most
can face many unique challenges and
may ind their dispositions woefully

72

misconstrued, leading to feelings of

isolation, stress and even despair.
HSPs are a minority living in a
non-HSP dominated world, says
sensitivity educator and counsellor
Janine Ramsey. Dont expect people
to understand you or to accommodate
you; if they do, thats a bonus. But you
must take responsibility for yourself.
You can protect yourself from being
judged or hurt by others, and learn to
live with your heightened sensitivity.
Here are some facts you need to
know, plus advice on how to navigate
potentially challenging situations.

Its not you whos sensitive,

ITS YOUR NERVOUS SYSTEM
Studies have shown that
HSPs brains are actually
wired differently. You have
more activation in the
area associated with your
emotional experiences as
well as the region concerned
with high-order visual
processing, which means
you observe and process
things deeply and are more
perceptive of social cues.
Being highly sensitive is
in the genes, like having blue
eyes or brown eyes, black skin
or white, explains Ramsey.
You feel everything more
acutely, and can measure
very fine differences in things
that others dont have the
capacity to do.
Many people may share
some of the traits such as
being insightful, compassionate
and demonstrably emotional
but to be an HSP is more
than that: youre sensitive to
sensory stimuli that affect
not just your emotions but
also some of your bodily
responses, such as a
heightened sensitivity to
hunger, temperature, light,
medications and caffeine.
While there are plenty
of positives that come with

being an HSP you are

extremely empathetic and
caring, tend to be creative
and artistic and often have
a deep spiritual life you
may also frequently find
yourself out of sync with
everyone else, or exhausted
and reeling when your senses
become overloaded.
Additionally, if you grew
up in a non-supportive
environment, you may face
deeper struggles. If youre
a child and youre being
told that youre too sensitive
or youre trying to live up
to the standards of the
non-sensitive world, you
may feel that you cant do
what other people can do,
explains Dr Lauren Tober,
a clinical psychologist and
yoga teacher. That can
result in depression.
The sensation of
being overwhelmed or
overstimulated can easily
mimic anxiety, she adds.
So if youre not aware of
whats going on, you can
misinterpret this feeling.
And it can become a
self-fulfilling prophecy:
once you call it anxiety,
it becomes anxiety. >

73

HOW TO THRIVE
AS A SENSITIVE
PERSON

I N R E L AT I O N S H I P S
Because you feel things so intensely,
you may slide into rumination if you
detect a personal slight from your
partner, family members or friends.
Whether or not it was intentional,
you will rehash what happened,
wondering if it was your fault or if
there was something you could
have said or done differently.
When that happens, step outside
yourself and say, I notice that Im
feeling that this person doesnt like
me right now, or Im having these
thoughts and Im feeling awful about
it, Ramsey suggests.
Notice the thinking, become
aware of the feeling and then give
yourself some time before acting
or responding.
If you do feel an action or attitude
needs to be addressed, own your
feelings. Its very important to be able
to say, When you said this to me the
other day, or looked at me and rolled
your eyes, I felt really sad and angry
about that, says Ramsey.
Dont blame yourself for being too
sensitive or apologise for it; just state
the behaviour and how youve been
impacted. If theres a pattern in the
relationship and the person regularly
dismisses you, then Id be questioning
the appropriateness of the relationship
for you, she says.

74

IN SOCIAL
S I T UAT I O N S
Too much stimuli
can overwhelm an
HSPs nervous system
and that includes
crowds, noisy parties
and too many social
commitments. And
you might beat
yourself up for that,
thinking you should
be more sociable, you
shouldnt get so tired,
and if you say no to
anyones invitation,
youll upset them in
some way. Dont,
says Ramsey.
Its really important
to become aware of
what you like and
what you dont like,
what works for you
and what doesnt,
she says. Then
accept it. This allows
you to say, Look, Im
really tired tonight or
I dont want to have
this kind of schedule,
and thats okay for
me without having
a shame attack.

I N T H E WO R K P L AC E
With open-plan oices now the rule rather than
the exception, you may be extremely challenged
on a daily basis by all the elements in the
environment that you simply cant control, such
as loud conversations, luorescent strip lighting
and co-workers moods.
Dr Tober recommends creating your own
space within the chaos. Put on noise-cancelling
headphones, change the lighting, and be sure to
take breaks even if that means a walk around the
oice or into the foyer, she says. If youre working
in a really stimulating environment, make some
time in your lunch hour or after work to do some
practice that will help calm your nervous system
go for a swim, do a yoga class, take a walk in
nature or just curl up in bed with a good book.

PHOTOGRAPHY STEPHANIE RAUSSER/TRUNKARCHIVE.COM/SNAPPER MEDIA / ISTOCKPHOTO

Being an HSP is not a defect or

a disorder that needs to be cured,
however; it is who you are. But you
can take steps to manage it and
make things easier on yourself.

You might also be

challenged by modern
workplace demands such
as multitasking and quick
decision-making. If its
at all possible, try to
communicate to your boss
or your colleagues that you
do your best work when you
have some uninterrupted
time, suggests Ramsey.
You should also drink
plenty of water, avoid
cafeinated drinks and
sugary treats, and eat
balanced meals and regular
healthy snacks to avoid
becoming overly hungry.

TAKE THE HSP QUIZ

TICK THE BOX IF ANY OF THE FOLLOWING DESCRIPTIONS FIT YOU.

You are extremely sensitive to light, sounds, taste, smells and itchy fabrics.
A TV commercial about starving children or sufering animals can make you
suddenly burst into tears.
You can get overwhelmed when you have too much to do in too short a time.
You prefer meaningful conversations with one or two good friends over
mindless small talk at a big party.
You tend to agonise over major decisions.
Youre afected by other peoples moods and unkind words or acts.
You have been described as shy, too sensitive and possibly even neurotic.
You sometimes feel like you have a heightened awareness compared to most
people, as though youre viewing life through high-deinition glasses.
If you answered yes to most or all of the above, its likely you are an HSP.
To learn more about it and take the full self-test, visit hsperson.com,
a website created by US psychologist Dr Elaine Aron, who pioneered
the research into the highly sensitive trait. #

Stuck in a breakfast rut? Lindyl Crabb reveals 10 kitchen

appliances that will make over your m
morning meal

Speed up your morning routine with the

Nespresso Breville Prodigio&Milk, $399.
Using Bluetooth technology, the coffee
machine connects with your smartphone
so you can schedule and make your
favourite cup of coffee at your preferred
time even before you get out of bed.
Plus, the machine lets you know when
youre running low on coffee capsules.

With the Tefal Snack Collection Multi-function Sandwich Press, $109.95, you
caan make toasted sandwiches, doughnuts, paninis, French toast and more. Includes interchangeable waffle and
jaffle grill plates, plus 10 other separately sold plate options ($29.95 each), to create a range of breakfast foods.

PHOTOGRAPHY ISTOCKPHOTO

Upscale your morning juice

with the Mod Cold Press Juicer,
$599. Using cold press
technology, it presses your
fruits and vegetables instead of
blending them and doesnt
apply heat during the process
which helps to protect the
nutrients. It has a wide chute to
fit large pieces and the leftover
pulp is dried so you can reuse
it in your cooking.

You can prepare a weeks

worth of yoghurt for
breakfast with the EasiYo
Classic Red Yoghurt
Maker, $24.99. Using
water and EasiYo
yoghurt sachets
available in a range of
styles and flavours the
machine activates the
fermentation process
and creates consistently
smooth yyoghurt.

The Kogan Stainless

Steel Smart Toaster,
$49, has a display screen
that counts down
the seconds until your
toast is ready so you
can use your morning
time wisely. Other
functions include a
reheat button for toast
thats gone cold and
a defrost mode.

BREAKFAST

Making breakfast for the

whole family? The Vitamix
Professional Series
500, $1195, is ideal for
blending large batches
and can whip up soups,
smoothies, pancake batter,
d more. The
nut butters and
speed control and pulse
functions make it easy to
ght texture,
achieve the rig
and when youre done the
blender is so easy to clean.

The Sunbeam Poach & Boil egg

cooker, $44.95, takes the guesswork
out of cooking eggs. Two poaching
trays help you master the art of
cooking poached eggs and theres also
room to make an omelette and steam
vegetables. The cooker boils up to six
eggs at a time and all you have to do
is choose whether you want them
runny, soft or hard-centred.

Do you dream of waking up to a fresh,

hot loaf of bread every morning? You
can program the Breville the Gourmet
Baker breadmaker, $249.95, to start
baking while youre asleep so its ready
at just the right time. The fruit and nut
dispenser allows you to make loaves
with added ingredients, and you can
choose how you like your crust done.

Different types of tea are best steeped in

different water temperatures. The Cuisinart
Programmable Kettle, $199, understands
your cup of green tea shouldnt be boiled
the same way as black tea, which is why its
designed with six temperature settings.
A warming function will also keep the
water at your desired temperature for
30 minutes so theres no need to reheat.

The simplicity of French press coffee gets a modern update with the
KitchenAid Precision Press Cofee Maker, $149. The battery-powered stainless steel design has a timer
and scale that measures the coffee grounds and water separately so your brew is made just right. #

78

BREAKFAST

elebrity itness trainer

and food consultant
Luke Hines believes
in using nutrient-dense
wholefoods to create
recipes that nourish you
from the inside out.
To celebrate the launch
of his latest book Eat
Clean, we bring you a
selection of his favourite
breakfast recipes. >

3 eggs
20g ghee, butter or coconut oil
long red chilli, inely chopped
1 handful rocket
3 cherry tomatoes, quartered
1 teaspoons extra-virgin olive oil
sea salt and freshly ground black pepper
1. Whisk the eggs together in a bowl until
light and fluffy.
2. Melt the ghee, butter or oil in a frying pan over
high heat until runny and almost caramelised.
Add the egg and, using a rubber spatula or the
flat side of a fork, stir it gently, while at the same
time shuffling the pan back and forth over the
heat. (This keeps the eggs from sticking or
browning, even while over such high heat.)
3. As soon as the texture of the egg changes
from runny to thick and custardy, stop stirring.
Scatter the chopped chilli, rocket and cherry
tomatoes over the top, drizzle with the olive
oil and, using a spatula, gently fold the omelette
in half. Season with salt and pepper and youre
good to rock and roll!
SERVES 1

300g zucchini, grated

1 red capsicum, inely diced
red onion, inely diced
2 garlic cloves, inely
chopped
4 bacon rashers, inely
diced
1 long red chilli, inely
sliced (optional)
sea salt and freshly ground
black pepper
10 eggs
3 tablespoons vanilla
almond milk
bunch lat-leaf parsley,
leaves picked and inely
chopped
your favourite sauce or
chutney, to serve
1. Preheat the oven to 200C
and grease a 12-hole muffin
tin with coconut oil.
2. In a bowl combine the
zucchini, capsicum, onion,
garlic, bacon and chilli (if you
like it hot) and mix well with

a light seasoning of salt and

pepper. Spoon the mixture
into the muffin holes and
bake for 10 minutes.
3. Meanwhile, combine the
eggs, almond milk and finely
chopped parsley in a bowl
and whisk together well
until really light and fluffy.
4. Remove the muffin tin
from the oven and pour
the egg mixture over the
vegetable and bacon mixture
almost to the top of each
hole. Return to the oven
and bake for a further
6 minutes, or until the eggs
are completely set. Allow
them to cool in the tin
for a few minutes, then
remove carefully.
5. Serve covered with your
favourite sauce or chutney.
These will last in the fridge
for 2-3 days if stored in an
airtight container.
MAKES 12

Using the whole chilli, including the membrane and seeds,

makes the muins extra spicy. For a milder heat, remove the
membrane and seeds before inely slicing.

2 zucchini, grated
2 eggs, whisked
55g ( cup) almond meal
red onion, inely diced
1 garlic clove, crushed
1 tablespoon dried chilli lakes
2 tablespoons coconut oil
sea salt and freshly ground
black pepper
your favourite mixed leaves, to serve
CASHEW FETTA
(makes 230g/1 cups)
155g (1 cup) cashew nuts, soaked in
water for at least 3 hours
1 garlic clove, roughly chopped
2 tablespoons extra-virgin olive oil

juice of 1 lemon
sea salt and freshly ground black
pepper
1. For the cashew fetta, drain the
cashew nuts and place them in a food
processor or blender with the garlic,
olive oil and lemon juice.
2. Season with salt and pepper and
blend until beautifully smooth, adding
a dash of water if needed to loosen
everything up a little. Set aside and
get cracking on the fritters.
3. In a bowl, combine the grated
zucchini, egg, almond meal, onion,
garlic and chilli flakes and mix well
to form a nice, thick batter.

4. Melt the coconut oil in a large frying

pan over medium heat. Spoon the
zucchini batter mixture into the pan
in four loose rounds and press down
lightly on each to form fritters. Cook for
2-3 minutes on each side until cooked
through and golden and crunchy on
the outside. Season with salt and pepper
and serve with the cashew fetta and
your favourite mixed leaves.
SERVES 2

Set your fridge up the right way and youll eat better
and lose weight without even trying, writes Karen Fittall

Organise your fridge into diferent

zones for diferent food groups, like
dairy foods, meat and deli goods, and
stick a chart on the front of the fridge
so your family knows which zone is
for what. Not knowing what and
how much food is in the fridge, or
where to find it, is a major contributor
to household food waste.
Boost the beneit: by picking
the location of each zone wisely,
to minimise the risk of crosscontamination from bacteria and
germs. Place food that doesnt require
any (or any more) cooking before you
eat it, above raw food in your fridge.
And store raw meat and fish in the
coldest part of the fridge, which is
usually the bottom shelf, so any
juices cant drip onto other foods.

When youre storing

leftover food in the
fridge, divide it into
meal-sized portions
and pack each portion
into small containers.
When it comes time
to reheat and eat, the
small container will
make you perceive
the serving as more
generous than it really
is, so youll consume
significantly less overall.

Boost the beneit: by choosing a small,

shallow, thin plastic container to store
leftovers. The food will quickly cool to
5C or less when you put it in the fridge,
which helps prevent bacteria from
growing. Chunkier containers, however,
allow food to retain heat for longer.

PHOTOGRAPHY ISTOCKPHOTO

Do you ever give your fridge a second thought? And are you really
making the most of it? If youre smart about how you organise it, your
fridge can make a diference to your health. Here are six strategies to try.

Stock the eye level shelves in your fridge with the healthiest foods
from your grocery shop. Why? The food thats in your line of sight
is the variety youll gravitate to and eat the most of. In fact, moving
healthier foods to eye level in the fridge has been identified as a key
behaviour modification that contributes to weight loss: people who
do it are more likely to be successful at losing one kilogram a month.
Boost the beneit: by buying bigger quantities of the foods youre
trying to eat more of, whether thats kale or kimchi. Youll eat twice
as much of any food youve bought in bulk simply because it
becomes more visible in your fridge.

Stash a bottle of water in the centre

of your fridge door shelves. Research
shows we not only favour items that
are located in the middle of a row, our
eyes are naturally drawn to whatever
is in the middle of a shelf in the crucial
five-second window before we make
a decision about what to drink.
Boost the beneit: by storing any
bottles of drink that youre trying to
consume less of, like alcohol, in the
least visible part of the fridge for
example, lying down on its side on
a shelf, rather than standing up in the
door. When a food or drink is out of
sight, youll automatically consume
it significantly less frequently.

Pack the fridges vegetable crisper

strategically. Dont put ripe fruit or
past their bestvegetables in the
same crisper as fresher produce.
That triggers rapid ripening or
spoilage ofnewerfruit and
vegetables. And store fruit and
vegetables that emit large
amounts of a gas called ethylene
as they ripen (like apricots,
avocados, zucchini, pears and
stone fruits like plums and
nectarines) separately from
produce thats particularly sensitive
to the gas (like broccoli, cabbage,
cauliflower, lettuce and spinach).
This will help preserve as many
nutrients in the ethylene-sensitive
produce for as long as possible.
Boost the beneit: by thoroughly
cleaning the crisper (along
with the rest of the fridge)
with hot, soapy water at least
once a month, after researchers
discovered the average crisper
contains 750 times more bacteria
than whats considered safe.

Make sure your fridges

temperature is 5C or lower.
Once temperatures rise above
that, either permanently or for
two-hour blocks at a time, food
can become warm enough for
long enough to allow bacteria
responsible for food poisoning
to grow. As well as setting your
fridge to 5C or lower, invest in
a fridge thermometer so you
can regularly check how cold
the air really is. Position the
thermometer below the
top shelf and towards the
fridge door for the most
accurate reading.
Boost the beneit: by making
a conscious effort not to
overload your fridge. That
promotes good-quality airflow
around the food, which means
your fridge doesnt have to
work as hard to maintain the
right temperature. #

not just what you eat that makes

your diet healthy how you cook
or serve things or the other foods you
combine them with can power up things
even further. Try these 12 ideas.

Its

Not only will the

contrasting colours look
pretty, avocados help
you convert more of the
beta carotene in orange
foods like carrots into
vitamin A in fact youll
make 12 times more
than normal. Exactly
why isnt known, but
the fats in avocado
seem to be the prime
suspect, says Professor
Steven Schwartz from
Ohio State University
in
You need
i the
h US.
US Y
d at
least half an avocado
to get results.

Hearing yourself consume something

crunchy helps make you more aware of
what youre eating and actually cuts your
appetite by about a quarter. Its so powerful
that experts are calling it the Crunch Efect.
Boost it by eating in a quiet room. When
you mask the sound of consumption like
when you watch TV while eating, it may
cause you to eat more than you would
normally, says Dr Ryan Elder from
Brigham Young University in the US.

The spice turmeric

is making big
headlines for its
anti-inlammatory
properties right
now, but its even
more powerful if
you combine it with
black pepper. The
active ingredient
curcumin is rapidly
metabolised out
of the body by
the liver but an
ingredient called
piperine in black
pepper helps the
body absorb
nutrients, says
Melbourne-based
naturopath Karina
Francois. Even just
a little pinch can
signiicantly boost
curcumin levels.

Not only does this reduce the formation of cancer-causing compounds within the meat, but a rare steak provides
12 per cent fewer kilojoules than a well-done one. Its all related to the kilojoules you burn up eating it. Our body uses
more energy breaking down the harder collagen bonds in a rare steak than the softer ones in a well done one. >

85

Youll lower your blood pressure if you

do. When lettuce meets olive oil in your
stomach, something fascinating occurs.
The acidic, low oxygen conditions in the
stomach allow the correct chemistry for
nitrates in the lettuce and fats in the oil
to combine and create a substance called
a nitro-lipid that helps lower blood
pressure, says researcher Professor Philip
Eaton from Londons Kings College.

Adding a splash of something acidic like lemon or vinegar, or some acidic vegetables like
tomatoes, while cooking a homemade bone broth will increase the amount of calcium within it.
But be prepared you need to boil the bones for 24 hours to get the highest calcium levels.

86

Three to five servings

of broccoli a week
may protect against
cancer. But if youre
using frozen broccoli
be sure to eat it with
a dab of mustard.
Frozen broccoli is first
blanched to keep it
green, but this
process destroys
a substance called
myrosinase.
Myrosinase is needed
to produce
sulphoraphane, a
cancer-preventing
compound found in
broccoli. Mustard,
however, contains
myrosinase and
supplies what you
need. And if
youre cooking fresh
broccoli steam it.
Myrosinase survives
steaming.

PHOTOGRAPHY BAUERSYNDICATION.COM.AU / GETTY IMAGES

Normally when you

eat pasta, particularly
white pasta, it causes
a sudden rise in blood
glucose and insulin
levels in your body but
cooking, cooling then
reheating it changes its
structure to make it
harder to digest. This
reduces that insulin rise
by half, say UK scientists.
To reheat the food
without it getting
soggy, try this tip from
chef Alison Hutley from
Brisbanes Botanica Real
Food. Either put a pot
of water on to boil and,
when it bubbles, drop
the pasta in and stir well
for 30 seconds or boil
water in a kettle and
pour it over the top
then quickly drain. This
also warms up the pasta
without making it soft.

There is evidence
that very hot
beverages can
contribute to cell
injury in the
oesophagus and thus
contribute to cancer
formation, says
Associate Professor
Mariana Stern from
The University of
Southern California.
Normal tea and white
cofee is unlikely to
cause problems as
adding milk reduces
the temperature but
teas like yerba mate
that are traditionally
served piping hot
may cause problems.
Enjoy your mate but
make sure its not
very hot, says
Professor Stern.

Potatoes have a high glycaemic index, meaning they

quickly raise levels of blood glucose in your system
but adding vinegar to a meal decreases this response.
Its believed that vinegar slows down the rate at which
food empties from the stomach
and enters the small intestine.
Another bonus is satiety; when
people dabbed bread in
vinegar before eating they felt
fuller for longer too.

They taste better when you do, so youll be satisfied with smaller
portions, find researchers at Oxford University. And thats not the only
perfect colour combination Professor Charles Spence from Oxford
also says drinks are more thirst-quenching from blue glasses and that
you should eat from a red plate if you want to curb your appetite.

Diferent healthy
ingredients in
vegetables need
diferent temperatures
to release them.
Vegetables like peas,
zucchini and caulilower
prefer steaming to
boiling. Tomatoes
particularly like long,
slow cooking methods
like roasting cooking
them for 30 minutes
increases the release
of the antioxidant
lycopene by 164 per
cent. Carrots are
best eaten cooked,
not raw, as this
increases the release
of carotenoids. Also,
cook them with a little
oil this boosts levels
by 39 per cent.
Some vegetables
are less fussy though
artichokes, green
beans and beetroot
all keep high levels of
antioxidants however
theyre cooked, say
Spanish scientists. #

87

ow-GI, rich in calcium and a great

source of probiotics, its not surprising
that Greek yoghurt appears on any
health-conscious womans shopping list.
So what makes Greek yoghurt diferent
from regular yoghurts? Its the way its made:
the watery whey is strained and removed,
resulting in a thicker, creamier yoghurt.
Traditionally, the whey is removed
by straining it through a muslin cloth,
but today manufacturers may use
machines to remove it.
With the watery whey removed, Greek
yoghurt is more concentrated than other
types of yoghurt, making it higher in protein
and a good source of probiotics. Even non-fat
varieties are thicker and creamier than yoghurt
that hasnt been strained.
Weve sourced the best Greek yoghurts
on the market and to help you choose the
one that suits you best, weve compared
the nutrition information per 100g.

PHOTOGRAPHY PABLO MARTIN

Greek yoghurt has never been more popular.

Dietitian Melanie McGrice explains why its
a healthy option and what to look for

Greek yoghurt is traditionally

made just with milk and
live cultures. Natural and
authentic Greek yoghurt
is less likely to curdle when
heated, so its a great option
for adding to soups and
curries, and with about 10 per
cent fat, its still a lot lower in
fat than cream or sour cream,
which have about 35 per cent
fat. Its also an excellent source
of calcium which is important
for healthy teeth and bones.
Try these
Tamar Valley
Greek Style
Yoghurt
Energy 542kJ; protein 5.3g;
fat 9.8g; calcium 160mg.

Greek yoghurt is
a great source of
natural probiotics
which are important
for a healthy gut
microbiome. Try

With no added sugar or

artificial sweeteners, this
yoghurt is made from all
natural ingredients. Its
also slightly higher in
protein than many other
Greek yoghurts, with
5.3g per 100g serve.
Dodoni
Authentic
Greek Yogurt
Energy 410kJ; protein 6.7g;
fat 5.7g; calcium 112.9mg.
Dodoni claims that their
yoghurts are made using
a traditional recipe from
the hills of Epirus in
Greece. They take pride
in using only natural
ingredients with no
artificial flavours, colours
or preservatives.

Farmers Union
Greek Style
Natural Yogurt
Energy 651kJ; protein 4.7g;
fat 9.7g; calcium 168mg.
This yoghurt has no additives,
just milk and live cultures, so
is traditional as well as being
a great source of calcium.
With 9.7 per cent fat its a
little more creamy than some
of the other choices.

Dairy Farmers
Greek Style
Natural Yogurt
Energy 557kJ; protein 4.7g;
fat 9.7g; calcium 166mg.
The Dairy Farmers brand
has been around since the
early 1900s so its an Aussie
institution. One of the creamier
options on the market, its a
great substitute for whipped
cream on desserts.

Black Swan Greek

Style Yoghurt
Energy 453kJ; protein
8.3g; fat 3.8g; calcium 250mg.
With no added sugar and
250mg calcium per 100g,
this yoghurt is one of the
best choices available. Made
with just three ingredients,
its also a very natural choice.

Five:am Greek
Style Yoghurt
Energy 505kJ; protein
5.2g; fat 9g; calcium 172mg.
If youre looking for an organic
option, Five:am is the one for
you. We love that its an Aussie
brand thats made with fresh
cows milk straight from local
organic dairy farmers.

Jalna Greek Style Natural Yoghourt

Energy 540kJ; protein 3.8g; fat 10g;
calcium 130mg.
Jalna was the first to create pot-set yoghurts,
which are known for high levels of probiotic
bacteria. They also guarantee more than
300,000,000 probiotic count per 100g serve.
Chobani Yogurt, Plain
Energy 366kJ; protein 8.7g; fat 4.0g;
calcium 100mg.
Chobani contains more protein than other
yoghurts on the market, making it an excellent

choice for cooking, but its also delicious on

its own. It is pot-set so is high in probiotics.
EasiYo Low-Fat Greek Yogurt
Energy 275kJ; protein 5.6g; fat 1.3g;
calcium 200mg.
The longer yoghurt sits in the fridge, the more
probiotics it loses. So a good option is to make it
yourself with a yoghurt maker, such as the EasiYo,
which uses dried yoghurt sachets. The Greek
yoghurt variety has no additives and 200mg
calcium per 100g so its one of the healthiest
Greek yoghurt options available. #

SUPPORTING
WOMENS HEALTH
How to
get involved

Since the launch of

Liptember in 2010,
the foundation
has raised over

$2.3 million
and funded some
significant mental
health programs,
services and research.
#girlsnight

#profilepic
s

#cakestalls

Mental health outcomes

funded by Liptember

LIPTEMBER
MERCHANDISE AVAILABLE

www.liptember.com.au

#funruns

All proceeds donated to:

centrefor
www.liptember.com.au

Supporting Partners

HEALTH
HANDBOOK

EVERYTHING YOU NEED TO KNOW ABOUT THE

MOST PREVALENT MENTAL HEALTH ISSUES IN
AUSTRALIA AND WHERE TO FIND SUPPORT

f you have a mental illness

or know someone who has,
the most important thing
you can do is to learn as much as
you can about the condition and
know where to go for support.
In Australia the most common
mental illnesses are depression,
anxiety and substance-use
disorder but other less common
illnesses like psychosis and
eating disorders are on the rise.
This health handbook gives a
general overview of some of the
diferent mental health issues
and takes an in-depth look at
the problems most commonly
experienced by Australians.
While they are all diferent
conditions, they share many
causes and some symptoms.
Here, we give you information
on signs and symptoms, how
they can be managed, and
where you can seek support
and ind more information. >

handbook

Here is a brief outline of some of the mental health conditions

and disorders that afect Australians.
1. ANXIETY CONDITIONS
Anxiety is part of everyday life
and can help us to be alert
and ready for challenges. But
when it happens often and
interferes with your quality of
life, its important to seek help.
Generalised anxiety
disorder. A type of anxiety
disorder that is characterised
by uncontrollable worry that
impacts on day-to-day life.
Obsessive-compulsive
disorder (OCD). For people
with OCD, negative thoughts
can be constant and can start
to take control of their lives.
Panic attacks. These are
very common, with up to
40 per cent of Australians
experiencing a panic attack
at some stage in their lives.
Post-traumatic stress
disorder (PTSD). With PTSD,
fear, anxiety and memories
of trauma persist for a long
period of time and interfere

One in ive
Australians will
experience a mental
illness at some point,
most commonly
depression and
anxiety.

with a persons ability

to function in life.
2. PERSONALITY
DISORDERS
Personality disorders refer
to long-term patterns of
thinking, behaviour and
emotion that cause distress
and make it difficult to
function every day.
Borderline personality
disorder. A complex mental
disorder that affects a persons
thoughts, emotions and
behaviours, making it difficult
to cope in all areas of life.
Avoidant personality
disorder. People with
avoidant personality disorder
appear meek and mild. They
avoid people and situations
because they fear negative
judgement from others.
Narcissistic personality
disorder (NPD). People with
NPD may appear arrogant, with
an inflated self-image. They can
disregard the feelings of others.
3. MOOD DISORDERS
Mood disorders refer to
conditions that disturb our
mood to the point where it
becomes difficult to function
in relationships or at work.

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Depression. There are a

number of different types
of depression, with distinct
symptoms and causes.
Bipolar disorder. People
with this disorder have more
extreme mood states. These
moods can last for long
periods and can make it hard
to function in everyday life.

Body dysmorphic
disorder. This is a common
mental illness where people are
disgusted by part of their body
and are ashamed by how they
think they appear to others.
Binge-eating disorder.
Eating large quantities of foods
and finding it hard to stop are
characteristic of this disorder.

4. EATING DISORDERS
AND BODY IMAGE
There are many different types
of eating disorders, from mild
through to severe cases which
can result in dramatic health
consequences and even death.
Anorexia nervosa. Sufferers
of anorexia nervosa have an
irrational fear of gaining weight
and put themselves on
restrictive diets and harsh,
punishing exercise regimens.

5. PSYCHOTIC DISORDERS
People with psychotic disorders
may have distorted thoughts or
lose touch with reality.
Schizophrenia. This is a
major mental illness that causes
an altered sense of reality.
Psychosis. People with
psychosis also experience an
altered sense of reality, and
may have issues with the way
they interpret the world
around them.

About two to three in every 100 Australian females

have anorexia or bulimia nervosa, and around four in
100 Australians have symptoms of binge-eating disorder.
Eating disorders are typically associated with young
women but many suferers are in their 30s and 40s.
Having an eating disorder is not a diet gone wrong
or an attempt to get attention its a mental illness.
Research shows a link between anxiety, depression
and eating disorders.

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At least one third

of young people
have experienced
an episode of
mental illness by the
time they are
25 years old.

When a person has good mental health they are usually able
to fully enjoy and appreciate other people, day-to-day life, their
home and any activities they do regularly. A mental illness is a
health problem that signiicantly afects how a person thinks,
behaves and interacts with other people. It is often a combination
of factors that can contribute to a person developing a mental
disorder like anxiety and/or depression and its sometimes diicult
to identify the cause. The most important thing is to recognise
the signs and symptoms and to seek help. There are many health
professionals and services available to help with information and
support. See Useful Contacts for details.

There are many things you can

do to protect your mental
health, and if you have already
been diagnosed with anxiety
or depression, there are ways to
aid your recovery and reduce
the risk of relapse. The list
below is a good starting point:
Healthy eating. Eating a
nutritious, well-balanced diet
helps to give people an overall
sense of wellbeing and plays
a vital role in maintaining
physical and mental health.
For up-to-date advice on the
amount and kinds of foods
that we need to eat for
optimal health and wellbeing,
see the Australian Dietary
Guidelines. Find them on the
eatforhealth.gov.au website.
Exercise. Keeping active
can help you stay physically
fit and mentally well. Regular
physical activity is a good way

to help prevent or manage

mild anxiety and depression.
Sleep. Getting a good nights
sleep is crucial for your mental
and physical health. Quality
sleep is about the amount of
deep sleep a person gets, not
the length of sleep. Most deep
sleep occurs during the first five
hours after falling asleep. If you
regularly have trouble sleeping
speak to your doctor.
Supplements. These can be
of value if your diet has been
lacking for some time. Your
doctor can order blood tests
to check for any deficiencies
and recommend correct
supplement dosages.

RESEARCH SHOWS THAT KEEPING ACTIVE CAN:

Help lift mood through
improved itness and
the release of natural
chemicals in the brain.
Help improve
sleeping patterns.
Increase energy levels.

Help block negative

thoughts and distract
people from daily
worries.
Help people feel less
alone if they exercise
with others.

Looking after your gut lora could help if you sufer from a mental illness, shows research. Gut
bacteria appear to help maintain brain function but may also have an inluence on a persons
risk of developing psychiatric disorders, including anxiety and depression. There is still more
research to be done to conirm the connection, but speak to your health practitioner about
probiotics and other steps you can take to encourage a healthy environment in your gut. >

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omens Mental Health

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handbook

When you feel anxious, problems seem overwhelming.

This method is designed to help you work logically through
problems so you cope better. Work through these steps.
1. List the problems that
are worrying or distressing
you and write them down.
2. Identify the problem
thats causing the most
stress and write it down.
3. Work out what options
are available to deal
with the problem and
write them down.
4. List the advantages and
disadvantages of each
option, taking into account

the resources you have

such as friends and/or family
you can talk to and finances.
5. Identify the best
option(s) to deal with
the problem.
6. List the steps you need
to carry out this option.
7. Carry out the best option
and then think about
whether it has worked for
you and whether youd do
this again.

Everyone is vulnerable to mental health problems.

It afects people regardless of age, education,
income or culture. Many factors contribute to the
onset of a mental illness. These may include
stress, bereavement, relationship breakdown,
unemployment, social isolation, a major physical
illness, physical and sexual abuse, or disability.

Its natural to feel sad or down at times, but

when you have depression your low mood
lasts for two weeks or more and can be
associated with physical and psychological
symptoms. It not only afects how you
think, feel or act, it can also disrupt your
personal relationships and the way you
function at home or at work. Depression
is more than just a bad mood and its not
something you can simply snap out of,
but there are a number of treatments
and services available to help.
WHAT ARE THE SIGNS
AND SYMPTOMS?
Its important to note that
everyone experiences some of
these symptoms from time to
time and it may not necessarily
mean a person is depressed
and not every person who is
experiencing depression will
have all of these symptoms.
Some common symptoms
of depression include:
>Not going out anymore.
>Loss of interest in enjoyable
activities.
>Withdrawing from close
family and friends.
>Being unable to concentrate
and not getting things done
at work or school.
>Feeling overwhelmed,
indecisive and lacking in
confidence.
>Increased alcohol and
drug use.
>Loss or change of appetite and
significant weight loss or gain.
>Trouble getting to sleep,
staying asleep and being tired
during the day.
>Feeling worthless, helpless
and guilty.

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>Increased irritability, frustration

and moodiness.
>Feeling unhappy, sad or
miserable most of the time.
>Thoughts such as, Im a failure,
lifes not worth living, people
would be better off without me.
If you think that you may have
depression, there is a quick, easy
and confidential checklist you
can complete on the beyondblue
website to give you more insight.
You can find it here: beyondblue.
org.au/the-facts/anxiety-anddepression-checklist-k10. The
checklist will not provide a
diagnosis for that you need
to see a health professional.
WHAT CAUSES DEPRESSION?
The exact cause of depression isnt
known but there are a number
of things that are associated
with its development. Generally,
depression does not result
from a single event, but from
a combination of recent events
and other longer-term or personal
factors like life events, serious
medical conditions, drug and
alcohol use, a sensitive personality
type, or changes in brain chemistry.

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MENOPAUSE BLUES
Women aged 45 to 55
who are approaching
menopause are four
times more likely to
have depression than
women who have not
yet reached that stage
in life. The main cause
is hormonal
imbalance, especially
decreased levels of
oestrogen. This
hormone plays a big
part in regulating
brain chemicals that
inluence mood, such
as serotonin and
cortisol. Dont sufer in
silence, speak to your
doctor if you think
you have depression.

Anxiety is more than just

feeling stressed or worried.
While stress and anxious
feelings are a common
response to a situation where
you feel under pressure, the
anxiety usually subsides once
the situation has passed.
An anxiety disorder arises
when these feelings dont
subside, are ongoing and exist
without any particular reason
or cause. Its a serious condition
that makes it difficult for you
to cope with daily life.
It is important to seek help
early as symptoms may not
go away on their own and can
start to take over your life as
well as affecting the people
close to you.
WHAT ARE THE SIGNS
AND SYMPTOMS?
The experience of anxiety varies
from person to person and
because symptoms develop
gradually, they arent that
obvious. These may include:
> Hot and cold flushes.
> Racing heart.
> Tightening of the chest.
> Snowballing worries.
> Obsessive thinking and
compulsive behaviour.

WHAT CAUSES ANXIETY?

As with depression, what
causes anxiety isnt fully
understood. What is known is
that its often a combination
of factors that lead to a person
developing anxiety, such as:
Family history of mental
health problems. People
who experience anxiety often
have a history of mental health
problems in their family. But
this doesnt mean that you will
automatically develop anxiety
if a parent or close relative has
had a mental illness.
Stressful events. These
can also trigger symptoms
of anxiety. Common
triggers include:
Job stress or job change.
Change in living
arrangements.
Pregnancy and giving birth.
Family and relationship
problems.
Major emotional shock
following a stressful or
traumatic event.
Verbal, sexual, physical or
emotional abuse or trauma.
Loss of a loved one.
Physical health problems.
Ongoing physical illness
can also trigger anxiety.
Common conditions that
can do this include:

Anxiety currently
afects more than
two million people
in Australia.

Hormonal problems (such

as an overactive thyroid).
Diabetes.
Asthma.
Heart disease.
If there is concern about any
of these conditions, ask your GP
for tests to rule out a medical
cause for the feelings of anxiety.
Substance use. Heavy or
long-term use of substances
such as alcohol, cannabis,
amphetamines or sedatives can
lead to anxiety, particularly as
the effects of the substance
wear off. People with anxiety
may find themselves using
more of the substance to
cope with withdrawal-related
anxiety, which can lead to
them feeling worse.
Personality factors. Some
research suggests that people
with certain personality
traits are more likely to have
anxiety. For example, children
who are perfectionists, easily
flustered, lack self-esteem or
want to control everything
sometimes develop anxiety
during childhood or as adults.

A panic attack typically lasts for 10 minutes and its a period of having a sudden intense sense of extreme
fear or psychological distress. Though it is often a purely terrifying feeling to the suferer, panic attacks are
an evolutionary body response known as the ight-or-light response. Symptoms may include trembling,
shortness of breath, heart palpitations, chest pain (or chest tightness), sweating, nausea, dizziness (or slight
vertigo), hyperventilation, tingling sensations, vomiting and sensations of choking. Repeated panic attacks
may be a sign of panic disorder, a condition that may require treatment with therapy and/or medication. >

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Womens Mental Health

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handbook

There is no one proven way to recover from anxiety

or depression and it is diferent for everybody. But
there is a range of efective treatments and health
professionals who can help. Struggling alone can
make the situation worse. GPs are the best starting
point for someone seeking professional help. Some
take a special interest in mental health issues and
have additional training in the area.
A good GP can:
>Make a diagnosis.
>Check for any physical health
problem or medication that
may be contributing to the
depression or anxiety, or may
affect your treatment.
> Provide information and
discuss available treatments.
>Draw up a Mental Health
Treatment Plan so you can
get a Medicare rebate for
psychological treatment.
>Provide support, brief
counselling or, in some cases,
specialised talking therapy.
>Prescribe medication.
>Refer you to a mental health
specialist such as a psychiatrist.
>Provide information and
support to family members.
>Check on your progress.
Others health professionals
who can help include:
Psychologists
Clinical psychologists specialise
in the assessment, diagnosis
and treatment of mental health
problems, but many other

psychologists like educational

and developmental
psychologists can also help
with depression or anxiety.
Psychiatrists
Psychiatrists are doctors who
have undergone further
training to specialise in
treating mental illness.
Counsellors
A counsellor may be a
psychologist, nurse, social
worker or occupational
therapist, or they may
have a specific counselling
qualification, but it is important
to note that not all counsellors
have specific training in treating
mental health conditions.
Natural health practitioners
If want to try natural therapies,
be sure to check that the
practitioner is registered by
a state registration board
or a professional society.
Also check that treatments
are supported by evidence
which shows they are effective.

In Australia, suicide is
the leading cause of
death for males and
females aged between
15 and 44.
Sometimes,
when dealing with a
deteriorating mental
health condition, a
person may consider
ending their life.
This is not the
case for everyone
who suffers from
depression or anxiety,
but its important to
be aware that for
some people their

condition may
become so severe that
they believe these
actions are their only
option to relieve
unbearable pain.
Someone who is
thinking about suicide
will usually give some
clues or signs to those
around them, though
these may be subtle
and could be missed.
Suicide prevention
starts with recognising
the warning signs and
triggers and taking
them seriously.

Beyondblue has designed a suicide safety

planning app called BeyondNow. Its free to
download from the App Store or Google Play.
To ind out more about safety planning and
the BeyondNow app, go to beyondblue.org.au.

If you are in an emergency, or at immediate risk of

harm to yourself or others, please contact emergency
services on 000. Other services include:
Lifeline 13 11 14
Suicide Call Back Service 1300 659 467

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Different treatments work for different people, and it can take time to find a medication and/or
therapy thats right for you. If youre not seeing much improvement or experience problems with
the treatment, talk it through with your health professional and consider trying another option.
Psychological therapies can help to change negative patterns of thinking and improve coping
skills so you are better equipped to deal with lifes stresses and conflicts. Here are some options.

COGNITIVE BEHAVIOUR
THERAPY (CBT)
Youll look at the patterns of
thinking and acting that are
either making you more likely
to be depressed or anxious or
stopping you from improving.
These can be replaced with
new patterns that reduce
unhelpful ways of thinking
and enhance coping skills.
BEHAVIOUR THERAPY
Behaviour therapy is a
major component of CBT,
but it focuses exclusively on
increasing a persons level of
activity and pleasure in life.
INTERPERSONAL
THERAPY (IPT)
IPT is a structured psychological
therapy that focuses on

problems in personal
relationships and the skills
required to deal with these
problems. It works by helping
people to recognise patterns
in their relationships that
make them more vulnerable
to depression.
MINDFULNESS-BASED
COGNITIVE THERAPY
(MBCT)
Mindfulness therapy
involves learning a type of
meditation calledmindfulness
meditation. This teaches
people to focus on the
present moment. It is
thought to be helpful in
preventing depression from
returning because it allows
people to notice feelings of
sadness and negative thinking
patterns early on, before
they have become fixed.

E-THERAPIES
E-therapies, also known as
online therapies, can be just
as effective as face-to-face
sessions for people with
mild to moderate anxiety and
depression. Most e-therapies
teach people to identify and
change patterns of thinking
and behaviour. Although they
can be used with or without
help from a professional, most
programs do involve some
form of support from a
therapist who can help you to
apply what you have learned.

Some people are helped

by taking medication for
a while; others may need it
on an ongoing basis. The
main medical treatment for
depression is antidepressant

The PTSD Course is designed to help adults

aged 18 and over to manage psychological
and emotional symptoms that arise after
experiencing a traumatic event. mindspot.org.au
myCompass is an interactive self-help service
that aims to promote resilience and wellbeing.
You can track your moods, write about them and
view information and tips. mycompass.org.au

Supporting
Womens Mental Health

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donated to

Most people with

mental illness recover
well and are able to
lead fulilling lives
when they receive
appropriate ongoing
treatment and
support.

medication. Theres a lot

of misinformation about
antidepressant medication
and while there is no simple
explanation as to how it
works, it can be very useful in
the treatment of moderate to
severe depression and some
anxiety disorders, along with
psychological treatments.
Antidepressants are
sometimes prescribed when
other treatments have not
been successful or when
psychological treatments
arent possible due to the
severity of the condition.
More severe forms of mental
illness (bipolar disorder and
psychosis) generally need to
be treated with medication.
This may include one or
a combination of mood
stabilisers, anti-psychotic
drugs and antidepressants.

The OnTrack Alcohol program is for people

with risky levels of drinking and low mood. You
dont have to have any problems with alcohol,
and you dont have to be really depressed to use
the program. ontrack.org.au
MoodGYM is a free, fun interactive program
that helps you get to know yourself better.
moodgym.anu.edu.au >

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handbook
DRUGS AND YOUR
MENTAL HEALTH

DISORDERS
It is not uncommon for
people to use alcohol,
cigarettes and other drugs
to deal with problems and
feelings, so many Australians
living with mental health
issues also have a
substance-use problem.
The danger lies in the fact
that alcohol and other drugs
afect the balance of
chemicals in your brain, so
its diicult to predict how
you will respond to them.
You might think alcohol and
drugs will alleviate your low
mood or reduce tension, but

they can actually leave you

feeling worse anxious and
agitated, or lat, unmotivated
and moody. The issue is even
more serious when it comes
to illegal drugs because you
never know exactly what
chemicals they contain.
If you are experiencing
symptoms of depression
and anxiety or other mental
illnesses, its crucial to reduce
or stop your drinking
or drug use so you can
manage your symptoms
more efectively and get
on the road to recovery.
KEEPING TABS ON
ALCOHOL USE
To start cutting back your
alcohol intake you have to
become aware of how much
you are actually drinking.
Recording this information in
a diary can be a useful way to

Alcohol-use
disorders are about
three times as
common as other
drug-use
disorders.

keep track of your intake. Its

vital to stop completely when:
> Your depression or anxiety
is severe.
> You have suicidal thoughts.
> You experience physical
health problems as a result of
your drinking or drug use.
> Youve become dependent
on alcohol or another drug.
> Your life and happiness
is affected.
> Youre on antidepressants.
If you are experiencing
depression or anxiety, a
low-risk level of drinking
may mean not drinking any
alcohol at all. Its important to
discuss with your doctor what
your safe drinking levels are.
See Useful Contacts to find
out where to go for support.

Everyone is diferent.
Every drug is diferent
and they can have
long-term efects on
your physical and mental
health, can worsen
symptoms of an existing
mental illness and make
treatments less efective.
Some drugs cause a
condition called
drug-induced psychosis,
which usually passes
after a few days. But if
you know you have
a predisposition to a
psychotic illness such as
schizophrenia, for
instance because of a
family history, drugs may
trigger the irst episode
in what can be a lifelong
mental illness. Anyone
who has or is vulnerable
to any mental illness is
strongly discouraged
from using drugs.

USEFUL CONTACTS Urgent assistance: If you or someone you care about is in crisis and you think immediate help is needed, call emergency
service (triple zero, 000), contact the persons doctor or mental health crisis service or go to your local hospital emergency department. If you need
immediate assistance call Lifeline on 13 11 14. | Suicide Call Back Service 1300 659 467.
For information about anxiety and depression and support services contact the organisations below or talk to a medical professional or someone you
can trust. Beyondblue 1300 22 4636 beyondblue.org.au | Mindhealthconnect mindhealthconnect.org.au | Perinatal, Anxiety and Depression Australia
(PANDA) panda.org.au | Australian Psychological Society psychology.org.au | DrinkWise Australia drinkwise.org.au | MindSpot Online assessment and
treatment for anxiety and depression, mindspot.org.au | Black Dog Institute blackdoginstitute.org.au | SANE Australia Helpline 1800 18 7263 sane.org
| Headspace 1800 650 890 headspace.org.au | Kid Helpline 1800 55 1800 | Healthy Eating Guidelines eatforhealth.gov.au

ACKNOWLEDGMENTS This health handbook has been compiled using information from Mindhealthconnect, SANE Australia and beyondblue. Additional information
sourced from the Australian Psychological Society.
GENERAL NOTE This is intended as a general introduction to the topic and in no way should be seen as substitute for your own doctors or health professionals advice. All
care is taken to ensure that the information contained here is free from error and/or omissions, however, no responsibility can be accepted by the publisher, author, editor or any
person involved in the preparation of the material for loss occasioned to any person acting or refraining from action as a result of the published information. Before commencing
any health treatment, you should always consult your doctor. #

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he latest
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Every mix on this app is created by a DJ

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RUMI X range of sports bras and tops have been designed using
fabric embedded with oil from recycled coffee grinds, which allows
for maximum odour control. The process is also energy efficient
and reduces waste. Starting at $58, from rumixfeelgood.com.

If you prefer listening to your own

music, Pace DJ is for you. Using your
music library the app creates playlists
with songs that have similar BPMs. If
your favourite song doesnt fit the tempo,
the app will slow it down or speed it up
to match the rest of the playlist. Free
on iTunes, and you can purchase new
music via the app.

Like FIT Radio, there are no gaps between

songs on this app, which means you
wont lose momentum. You can sync
the playlists to your heart rate or pace
so the music keeps up with you, or you
can select playlists that remain at a
steady BPM. Compatible with apps
like Nike+, the standard version is free
on iTunes and Google Play. #

103

oes the
thought of
high-intensity
training make you
break out in a sweat?
The good news is
exercise doesnt
always have to be hard
work.Low-impact
activities improve
our itness, health
and psychological
wellbeing, says
exercise physiologist
Dr Ian Gillam from
Sports Medicine
Australia.
So if youre looking
to shift itness gears,
one of these activities
could be ideal.

WALKING

GOLF

Walking works your cardiovascular

system, burns kilojoules and it doesnt
cost a thing. You can add variety to
this low-impact workout by taking
different routes or varying the distance.
Making it a part of your regular routine
protects your heart walking seven
blocks every day can lower your risk
of heart disease and stroke.
Even when walking at a slow pace,
Dr Gillam says going up the occasional
steep hill will get your heart rate up
and walking across uneven surfaces,
carrying a backpack and wearing
ankle weights adds resistance so
your legs have to work harder.
Boost the benefits: You can burn
up to 20 per cent more kilojoules if
you vary your speed. An easy way
to do this is to swap the treadmill
for the nature trail.

Golf may seem more like a social pastime than

exercise, but Oliver Yourn, founder of Fit Golf,
says this couldnt be further from the truth.
During an 18-hole game of golf, youll
walk seven to 10 kilometres while pushing
or pulling a 15kg bag, he explains. Swinging
your golf club produces an explosive
movement that engages your chest and
back muscles, forearms, core and glutes.
Developing a strong core and upper body
will help you transmit greater force when
you hit the ball.
Playing golf regularly significantly increases
your cardiovascular endurance, core
strength and flexibility, says Yourn. Its
a good investment in your health too
golfers can expect to add five years
to their life expectancy.
Boost the benefits: To increase the
longevity benefits, work towards
lowering your golf handicap.

Y IN YOG A
Unlike other forms of
yoga that focus on
how the pose should
look, yoga instructor
Lucy Cormack says
yin yoga is based on
stillness and stability
and caters to your
bodys needs.
Yin poses are
held for three to ive
minutes which allows
you to settle and
your mind will begin
to turn inwards,
explains Cormack.
This provokes an
emotional response
and with practice
youll become better
able to endure
distractions and
develop more
contentment.
Yin yoga eases
tension and joint and
muscle pain.Yin poses
soften your muscles
and provide relief to
areas including your
hips, shoulders and
spine, says Cormack.
Enhanced lexibility is
another beneit the
long-held stretches
target your joints and
connective tissue and
keep them lexible.
Boost the benefits:
To move with greater
ease during other
forms of exercise,
add yin yoga to
your routine. >

SWIMMING

Embracing the slower pace and

controlled, graceful movements of
tai chi is another way to give your
itness a boost. Tai chi improves muscle
power, balance and coordination and
signiicantly improves leg strength and
relieves pain and stifness. You may also
notice a change in your mood through
regular practice tai chi improves mental
health and lowers stress, says Dr Xin Liu
from the University of Queensland.

By easing the symptoms of anxiety

and depression, tai chi may also reduce
the risk of developing other health
conditions such as cardiovascular
disease and diabetes. Theres strong
evidence showing a relationship
between depression and many
other conditions.
Boost the benefits: While you should
aim to practise tai chi three times a week,
Dr Liu recommends doing it every day
to see greater physical results.

AQUA AEROBICS
Aqua aerobics provides a gentle yet thorough resistance workout.
Water has up to 12 times more resistance than air which means
simply kicking, cupping and walking through the water strengthens
your muscles, explains Aquafit instructor Jay Kovalik.
A class involves aerobic activities, core-strengthening moves and
stretching where you can burn up to 2000kJ in one hour. Thanks to
the waters buoyancy youll perform moves like star jumps without

106

putting stress on your joints and Kovalik says aqua aerobics

eases pain because the water cushions your body.
If you find group exercise intimidating, being immersed in the
water may help you feel less self-conscious, says Kovalik.Weekly
exercise with like-minded people improves social wellbeing.
Boost the benefits: Exercising in deeper water where you
cant touch the bottom will burn more energy. #

PHOTOGRAPHY ISTOCKPHOTO / GETTY IMAGES

TAI CHI

If you love the water,

why not exercise in it?
Swimming is a low-impact
workout that improves
aerobic itness, strength
and muscular endurance,
explains competitive
swimmer Shani Burleigh.
And not only will it
improve your health,
it also helps develop
your coordination and
improves posture.
Doing laps is especially
helpful if youre managing
your weight. Swimming
engages your entire body
and this requires a big
energy expenditure. Your
mind will beneit too,
says Burleigh. Simply
being immersed in the
water has a profound
relaxation response.
Boost the benefits: Join
your local swimming club
it will provide friendly
competition and a supportive
environment where you can
improve your swimming
with people of all ages.

ALL AUSSIE
STYLE

RT TIPS + DIYs

+ SHOPPIN

ght
id s

IN
N
S

G + FOOD

442

NEW BUYS
to freshen
up your
interior!

READERS SHAR
E THEIR HOM
ES
e is full of
colour and
sunshine.

T
NG
G

ATS
S

AUSTRALIAS NO.1 WEEKLY MAGAZINE

AUGUST 8, 2016
AUST $4 40

CORBY
EXCLUSIVE

secre
been
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ay

7 CLEVER
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BACHELOR
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WHYICALLED
OFFMY
ENGAGEMENT

Stephanie

pg28

BUYERS GUI
DE
LAUND

l
less

Whether you want to splurge

or save, we bring you the
best of skincare and make-up
to suit every budget

SKINCARE
ouve decided to take
stock of your cosmetics
bag. But with a new
skin-smoothing serum
or lash-magnifying
mascara launching
almost weekly,
deciding what you
really need and how
much to spend can
be a challenge.
Heres some good
news: weve done the
work for you. Behold,
the best beauty buys
whatever your budget!

CLEANSER
SAVE
John Plunkett Facial
Cleanser, $10
Detergent-, soap- and
fragrance-free, it has natural
moisturisers and conditioners to
replenish thirsty skin for a squeaky
clean but not tight sensation.

SPLURGE
La Prairie Purifying
Cream Cleanser, $100
For a spa experience in your
shower, slather on this creamy
cleanser thats ideal for delicate
complexions. Rich in emollients, it
hydrates without stripping skin.

SERUM
SAVE
The Body Shop Drops
of Light Pure Healthy
Brightening Serum, $49.95
Brighten dull skin and provide
a hydration hit with just a few drops.
The star ingredient, red algae, works
to fade dark spots and neutralise
yellow tones.

SPLURGE
La Mer The Brilliance
Brightening Essence
Intense, $430
Marine ferments in this
featherweight serum promise
improved pigmentation. Discolorations
are diminished and antioxidants
prevent pigment resurfacing. >

109

SUNSCREEN
Olay Complete
Defence Daily
UV Moisturising
Lotion SPF30+
Sensitive, $14.99
Lightweight
and non-greasy, this SPF
moisturiser protects against
UV damage and softens
skin with aloe, vitamin E
and green tea extract.

SPLURGE
Alpha-H
Protection Plus
Daily SPF50+
Broad Spectrum
Cream, $62
Sweep on this
souffl-textured hybrid
for a potent dose of
anti-inflammatory
pomegranate oil and
replenishing mango butter.

FOUND TION

EXFOLIANT
SAVE
Nip + Fab
Glycolic Fix
Night Pads
Extreme, $34.95
A blend of alpha and
beta hydroxy acids lift
dead skin cells and
refine the skins tone
and texture in seconds.

SPLURGE
Dr Dennis Gross
Skincare Alpha
Beta, $126 for
30 days of applications
Like a professional peel at
home, this product has two
steps: swipe step one for
exfoliating acids; step two
releases anti-ageing actives.

MOISTURISER
SAVE
Natio Renew
Firming Day
Cream, $24.95
Packed with powerful
plant actives and hyaluronic
acid which helps skin
to retain moisture
this fast-absorber firms
sagging skin.

MAKE-UP
SAVE
Bourjois
Radiance Skin
Protecting
Foundation, $29
The breathable texture
contains a protective
anti-pollution screen and
radiance-boosting pigments
that reflect light.

SPLURGE
Ellis Faas Skin Veil
Foundation, $111
Lacklustre skin?
Blend this elegant
base for light coverage
and a luminous finish.
Bonus: it minimises the
appearance of lines and
wrinkles too.

BLUSH
SPLURGE
Shiseido
BioPerformance
LiftDynamic Cream, $180
Addressing the faintest of
fine lines, this luxe cream
works to tighten skin
thanks to an anti-ageing
and antioxidant cocktail.

SAVE
Maybelline New
York Master
Contour Palette,
$19.95
Create killer cheekbones
with this three-step
palette which houses
a contouring powder,
highlighter and blush.

SPLURGE
By Terry Terrybly
Densiliss
Contouring
Blush Duo, $140
Dust the darker shade
underneath cheekbones to
create depth, and highlight the
apples with the lighter shade.
The packagings pretty too.

TEXT AIME LEABON PHOTOGRAPHY DAVID OLDHAM/TRUNKARCHIVE.COM/SNAPPER MEDIA / GETTY IMAGES

SAVE

MASCARA

CO N C E A L E R
SAVE
Models Prefer
Concealer
Stick, $9.99
Cover redness
and banish blemishes with
this easy-to-blend formula,
which contains astringent
and anti-inflammatory
properties.

SPLURGE
Bobbi Brown Face
Touch Up Stick, $42
Perfect for on-the-go
touch-ups, this
creamy full-coverage
stick can be blended to
conceal imperfections
on the cheeks, nose,
forehead and chin.

EYESHADOW
SAVE
Rimmel London
MagnifEyes Double
Ended Shadow
& Liner, $16.95
These highly pigmented
pens sculpt and accentuate
eyes with a crease-proof
shadow at one end
and a 24-hour kajal liner
at the other.

SAVE
Face of Australia
Impact-full
Volumising
Mascara, $11.95
With intense pigment and
a unique rubber brush,
this saturates and separates
lashes from root to tip for a
fuller flutter without flaking.

SPLURGE
Burberry
Cat Lashes
Mascara, $52
The innovation is in the
hourglass-shaped brush
which coats, extends and
separates with each swipe,
creating a dramatic false lash
effect thats clump-free.

EYELINER
SPLURGE
Surratt Beauty
Smoky Eye
Baton, $52
This dual-sided liner and
eyeshadow is perfect for
creating smouldering eyes.
Sweep the velvety shadow
across the socket for a wash of
colour, then create definition
with the creamy liner.

SAVE
Revlon ColorStay
Skinny Liquid
Liner, $25.95
Whether you
want a feline flick or subtle
definition, this glides on
effortlessly for all-day,
smudge-proof wear.

SPLURGE
Lancme Grandise
Liner, $56
If liquid liner scares
you, try this. The
35-degree curved handle
and 0.2mm tip make
achieving a pigmented,
precise line a cinch. #

LIPSTICK
SAVE
Covergirl Outlast
Longwear + Moisture
Lipstick, $17.95
Love the look but hate
the feel of lipstick? A quick
slick of this waterproof
formula saturates lips in vivid
colour and packs a punch
in the moisture stakes too.

SPLURGE
YSL Beaut Rouge
Volupte Shine
Oil-in-stick, $57
This highly pigmented
lipstick boasts the comfortt
of a balm, due to a
blend of six luscious oils,
pomegranate extract and
macadamia butter.

111

Make Up For Ever UV

Prime SPF50, $64
You can skip the sunscreen
with this double-duty beauty,
thanks to its broad-spectrum
SPF50 protection. Its also
packed with antioxidants
to soften and shield skin.

Dermalogica HydraBlur
Primer, $70
The mushroom extract in this
non-greasy formula tightens
pores and minimises their
appearance. Bonus: a blend
of skin softeners locks in
moisture through the day
without clogging.

Revlon PhotoReady
Perfecting Primer, $29.95
Are patches of pigmentation
giving you an uneven skin
tone? The colour-correcting
pigments in this lightweight
lotion conceal dark spots
to give lacklustre skin a lift.

Guerlain Mtorites
Base, Perfecting Pearls
Anti-Dullness, $97
The rosy pearls suspended
in this lightweight gel
contain diamond dust
to reflect UV light for
a luminous effect
without the shine.

TEXT AIME LEABON PHOTOGRAPHY PABLO MARTIN

Brighten, blur and keep your base

in place with these top picks to get
you primed in no time at all

Mecca Cosmetica Sun

Kissed Bronzing
Primer, $38
Like a trip to Barbados in
a bottle, this clear, bronze
gel primer creates a smooth
canvas and a sun-kissed
complexion all in one hit. Use
alone or under foundation.

Jane Iredale Absence Oil

Control Primer, $87
The blend of hydrated silica,

kelp and green tea leaf extracts

in this silky balm controls
sebum and shine for make-up
longevity and a matte finish.

IT Cosmetics No. 50 Serum

Collagen Veil Anti-aging
Primer, $68
Infused with more than
50 key ingredients including
five anti-ageing peptides
as well as vitamins A and
C it promises to fill fine
lines, improve texture
and minimise pores.

Eve Lom Perfect Matte

SPF15 Primer, $100
Layer this complexion corrector
to banish blemishes. Rice
powder absorbs excess oil,
Swiss alpine flower works as a
natural anti-inflammatory and
niacinamide encourages cell
turnover to fade acne scars.

Charlotte Tilbury Wonder

Glow Instant Soft Focus
Beauty Flash, $76

Replenish dull, dehydrated

skin with this plumping
primer. Hyaluronic acid
holds 1000 times its weight
in water, while rosehip oil
repairs damage.

Napoleon Perdis Auto

Pilot Calming Skin
Primer, $39
To create a strong tint for
concealing redness and
rosacea, mix this vitamin-Erich formula with a greenbased concealer and apply
in a dabbing motion. #

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Olivia Wilde:
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CHARMING

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AV

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TRENERY DRESS,
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PHOTOGRAPHY CHRIS JANSEN / SNAPPER MEDIA / GETTY IMAGES STYLING JULIE RUSSELL

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OURI

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COTTON ON
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A massage doesnt
just feel good. It
turns out that
particular styles can
help heal a range
of complaints. By
Anna Christensen

orking on your
tired muscles
to relieve those
aches and pains is just what
the doctor ordered. But did
you know that there are
speciic types of massage
therapy that can help treat
other health issues such as
chronic pain, stress, hot
lushes and headaches?
Weve found eight hands-on
treatments for you to try.

Dont reach for the laxatives if

youre chronically constipated
or suffer from irritable bowel
syndrome. Gentle abdominal
massage also known as
a colonic massage can
provide quick relief.
Massaging the stomach
stimulates the digestive
system and helps the colon
move waste through your
system more effectively.
Better yet, you can do it

yourself at home. Start right

above your groin and work
your hands in small circular
motions up your torso,
under your ribcage, and
into the middle of your
stomach in a C shape.

Craning your neck to look at your

mobile phone might be the
culprit, says remedial massage
practitioner Caryn Hendrick. The
solution could be a remedial
massage, which involves soft
manipulation of muscles, tendons
and joints to relax the muscles.
When people have troubles with
their neck and shoulders, we tilt
the head back slightly, which
takes the pressure off the neck,
she says. Look for a remedial
practitioner with experience in
deep tissue massage, trigger
point therapy and acupuncture.
The longer the massage, the
better the results: commit to
at least a full hour.

Add rosemary, lemon or

peppermint oils to your
massage. The combination of
aromatherapy and abdominal
massage can significantly
reduce constipation, with
effects lasting up to two
weeks after treatment.

Take magnesium before your

massage. Hendrick says many
people are deficient, so taking
a magnesium supplement can
relax the muscles and nervous
system. This makes your remedial
massage more effective and
speeds up recovery time.

Craniosacral therapy can

improve your symptoms.
Using gentle strokes, this
technique manipulates
bones in the skull to
relieve pressure on
arteries and fluid in the
brain and spine. It helps
to reduce the fight or
flight response in the
body that people
experience when theyre
stressed or traumatised,
says Michael Aaron,
director of the Craniosacral
Institute Australia. By
normalising the function
of the body, headaches
tend to dissipate.

Supplement with
acupuncture, an ancient
Chinese technique in
which very fine needles
are inserted into energy
pathways in the body.
Both craniosacral therapy
and acupuncture are
really good release
techniques that work with
deep tension in the body,
explains craniosacral
therapist Scott Brisbane.
Sometimes you put
needles in and around the
head area, and patients
leave with the headache
completely gone. >

120

Muscle cramps or injuries dont

have to spell the end of your
sports season. A specific
sports massage performed
by a physiotherapist works on
soft-tissue injuries to stimulate
circulation. This encourages
the body to remove waste-like
lactic acid that can cause
muscle pain and aches. From
a tennis elbow to a twisted
ankle, sports massage provides
relief from discomfort and aids
recovery, says physiotherapist
Bernd Adolph, who has
worked at five Olympic Games.
Youll recover more efficiently
from heavy workouts, and be
able to train harder for longer.
>Take it to the next level:
If you have an upcoming
sports event or training session,
book in for a pre-event
massage with a physiotherapist
on the same day. Softer than
a regular sports massage, it
involves brisk flowing strokes
to increase circulation and
activate the muscles.

Aromatherapy massage can help with hot lushes,

muscular tension and luid retention, says natural
therapies practitioner Fiona Carr. It can also bring
relief from frustration and stress, and balance the
body. Bergamot mint helps cool and calm hot lushes,
Roman chamomile can relieve stress and anger,
and geranium and clary sage help to balance
hormones. Rose oil is particularly efective. Its
the more mature womens oil, and is very good
in times of grief and change.
After your massage ask
your therapist to make up some extra oil to take
home. You can rub the oil on your body after a
shower or bath, says Carr. It helps make menopause
a more comfortable experience.

PHOTOGRAPHY ISTOCKPHOTO

Try a pressure point facial

massage. With firm pressure
applied to the reflex points
on the face, it improves
circulation and results
in a balanced, glowing
complexion. Plus, it can
help your anti-ageing
products work more
effectively. Massaging
the face helps stimulate
lymphatic drainage, which
gives better penetration
of active products in the
dermal layer of the skin, says
cosmetic nurse Aisling Kane.
It helps remove a build-up
of fluid, especially around the
eyes, which leads to better
skin tone and texture.
>Take it to the next level:
Follow your facial massage
with skin needling. Also
known as collagen induction
therapy, it involves pricking
the face with sterile needles
to stimulate a wound healing
response. It gives a massive
influx of collagen and
elastin, explains Kane.

It turns out that the blissful

feeling you experience
after a massage isnt a
placebo. A massage actually
alters your biochemistry,
reducing levels of the stress
hormone cortisol while
boosting the feel-good
hormones serotonin
and dopamine. Swedish
massage, a common
method that involves
long gliding strokes in the
direction of blood returning
to the heart, also reduces
high blood pressure and
lowers heart rate.

When you suffer physical trauma from

something like a car accident, your
brain sends a signal to the muscles
to protect the joints. But if untreated,
the muscles remain in a seized state,
which can lead to chronic pain. A
neuromuscular massage is a precise
medical massage that treats these
muscle spasms through alternating
levels of concentrated pressure.
Various pressure points and
techniques are used to release the
receptors at the site of pain and

muscular contraction, says

neuromuscular massage practitioner
Engelina Boers. This allows long-term
control over pain.
Go
deeper down to work on the fascia,
the fibrous tissue that connects the
organs, bones and muscles. Myofascial
therapy combines pressure point
activation and hands-on stretching
to release receptors holding tension.
It is very effective in restoring motion
and eliminating pain, says Boers.

Plug your earphones in.

Listening to music during
a massage dramatically
decreases stress and
anxiety levels, research
shows. Both Swedish
massage and music
therapies can make
brainwave patterns more
symmetrical, which can
help alleviate symptoms
of depression and stress. #

ver wonder
how some
people get all
the luck and others
seem trapped in
a lifelong struggle
just to pay the bills?
Rather than a secret
formula for wealth,
its all about our
attitude to money,
say the experts.
Here, we debunk
some common myths
around money and
give you practical
advice to put you
in control of your
inancial future.

Women in particular buy into the myth that some people just cant acquire the
skills to manage their own inances beyond their daily budget, says Deanne Carter,
founder of the Womens Money Forum. On average, women earn about 18 per cent
less than men, they retire earlier and they generally end up with much less
superannuation. We tend to be very good at managing day-to-day inances
but lack conidence when it comes to bigger inancial decisions, she explains.
Financial skills are easily learned; you dont need to be good at maths, says Carter.
A money coach can help you ind the right team of professionals to advise you.

Australian women reach retirement with an average $138,150 in their super accounts. Men have much more,
with an average $292,500 to retire on. More than half of all women aged 65 to 69 have no super at all.

122

I T S R U D E TO TA L K
ABOUT MONEY
The biggest lie we tell ourselves is
that were doing okay if we have a good
income, a nice car and enough money
for occasional holidays. In fact, we should
be thinking about that time in the future
when we no longer have wages coming
in, advises Carter. Unless you are actively
building a retirement nest egg as well
as paying off your home, you will not
be able to afford to retire and have the
same lifestyle as you do right now.

The fear of never getting your

fair share is a negative mindset
that quickly becomes a selffulilling prophecy, says Julie
Ann Cairns, author of The
Abundance Code: How to Bust the
7 Money Myths for a Rich Life
Now. The misconception that
theres not enough to go round
is high up on the list of money
myths. The underlying belief
is that you yourself are not
enough, which creates a void
that some people try to ill with
material things, even if that
means going into debt for that
bigger house or new car, she

Women need to talk more

about money, and this is not
something we do with our
sisters and girlfriends, says
Carter. Most of us are
operating from the same
blueprint that served our
grandmas, when the reality is
were not going to be rescued
from inancial disaster by
a man. Its never too late to
take control of your own
future but the longer you
leave it, the harder it gets. >
says. Theres nothing wrong
with taking pleasure from
material things but when you
think you have to ight for your
share of some ixed pie, you
strive to be better, stronger
and smarter than everyone
else, putting yourself in an
unwinnable competition.
Changing your fortunes
starts with you, says Cairns,
and may be as simple as
changing the way you think,
acknowledging your worthiness
and understanding that there
is, in fact, more than enough
for everyone to prosper.

123

YOU CANT GO WRONG WITH

B R I C K S A N D M O R TA R

dont actually own the

house they live in but
choose to invest in
rental properties and
have tenants help pay
them off instead.
About 97 per
cent of Australians
reach retirement
underfinanced, says
Noel, a situation that
could be remedied
by rethinking our
attitudes towards
investment and
getting the right
financial advice before
signing on for a
lifetime of debt. Word
of mouth is a good
way to find a money
mentor who can
demystify the concept
of investment so that
while you work for
your money, your
money is also
working for you.

Driven by low unemployment and falling interest

rates, Australias average household debt has
quadrupled since 1988, with more than 90 per
cent of that debt related to buying a home to live
in or creating wealth through investments.

124

A lot of people think theyll be able to save more

when they get a pay rise, win Lotto or get a decent
tax return. But what usually happens is, the more
money you get, the more money you
spend, says Noel. Its very easy to
The average
spend even more than you make,
Australian couple
which is one of the reasons I refuse to
spends between
have a personal credit card. Instead, he
advises, decide now to set aside at least
10 per cent of your money, no matter
how much you earn. If youre convinced
theres nothing left over after your
and
average weekly spend, think about
a week on alcohol
how much of your hard-earned goes
and
towards unnecessary spending or
buying stuf you dont need just
because its on sale.

a week
on restaurant
meals.

The Abundance Code: How to Bust the 7 Money Myths for a Rich Life Now,
Julie Ann Cairns (Hay House, $15.99). Download The Abundance Code Film
Pack, from $19, at theabundancecode.com. For tips on how to make
money, including how to overcome the retirement savings gap, visit
shineglobal.com.au. Join the Womens Money Forum on Facebook.
Find free personal finance apps at moneysmart.gov.au to monitor your
money goals. Find a financial planner at fpa.com.au. #

PHOTOGRAPHY ISTOCKPHOTO / GETTY IMAGES

A house represents
stability to many of us,
but the house youre
living in is not a way
to generate income.
Many people spend
25 years of their lives
working hard to pay
off the family home
and by that time they
will have paid about
3.5 times the value
of the home to their
lender, says Julian
Noel, founder of social
change organisation
Shine Global. Its in
the banks interest for
you to have a stable
job and buy your own
house but I believe
were all programmed
to fail financially by
believing that this is
the best and only
path to happiness,
he explains. A lot of
successful people

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My near-death
EXPERIENCE

changed my life

A brush with death taught this medical

doctor how to live a happier, more peaceful
life. Here, he talks to Bonnie Bayley

s a specialist in pain management,

Dr Rajiv Parti had two feet irmly
planted in the physical world of facts
and evidence. Then, he received a diagnosis of
prostate cancer, which led to numerous health
complications. In late December of 2010 he had
emergency surgery and this was when he had a profound
near-death experience. His new book Dying to Wake Up: The
true story of a medical doctors journey into the afterlife and the
self-healing wisdom he brought back (Allen & Unwin, $24.99)
tells the remarkable story. Here, Parti shares what he learned.

126

During surgery I found myself

floating near the ceiling,
looking down on my body,
which had been cut open. I
was there watching the surgery,
listening to the anaesthetist tell
a joke, which I still remember
clearly. From here, my
consciousness went to different
realms, and I saw my father,
who had died 30 years before.
I had a review of my life,
and could feel what others felt
from my actions, depending
on whether I was kind or
unkind. I saw my past lives,
including one where I was a
cruel prince in medieval India,

PHOTOGRAPHY ISTOCKPHOTO

Q What happened
in your near-death
experience?

and one where I was an

opium producer in 19th
century Afghanistan. This
was echoed in my present
life, where I was selfish,
unsympathetic and addicted
to pain medications. I also
met two angelic beings and
a Being of Light, who told me
that my life would be spared,
but it would be a different life.

Q Did the experience

change your life?
When I woke up from surgery
I was not the same person.
I gave up my job as Chief of
Anaesthesiology at Bakersfield
Heart Hospital in California to
pursue a spiritual path, doing
what I call consciousness-based
healing. I also exchanged my
house with a friend, who
had a smaller house.
I am now deeply content.
Before my near-death
experience, I was addicted
to materialism. I was living
in a large house with a
mortgage that I was a slave
to. Im not saying I gave up
everything my wife still
drives a nice car and I have
three kids at college. But
these days I follow the
Buddhist teaching of having
balance in life. Happiness
is not outside of us or in our
possessions, its within.

Q How do we tap
into that inner
happiness?
Finding meaning in life is
the cure for feeling down.

It doesnt have to be related

to God or spirituality, its some
higher cause than yourself.
Service to others and random
acts of giving are some of the
best ways to feel joy. As well
as volunteering, I do little
things like buying coffee for
the person behind me at the
coffee shop. If I havent done
anything charitable in a day
Ill go online and donate
$1 to the Red Cross.

Q Your experience
helped you forgive
your father how
can we forgive
people whove
hurt us?
I had a very complex
relationship with my father,
who was strict and physically
abusive when I was growing
up. When I met him during

emotional pain and baggage,

for your own sake. One thing
that can help is writing a letter
to the person who has hurt
you, where you pour your
heart out and forgive them,
then burn the letter.

Q Whats one simple

way to live a more
spiritual life?
Its important to have at least
20 minutes of downtime
a day, to cultivate inner
silence through mindfulness
meditation. To do this, you
simply close your eyes and
follow your breath. People
who meditate live longer,
have fewer addictions and are
more resilient. Also, when you
meditate, you go to a higher
level of consciousness and
things that are not serving
you, for instance bad habits

like smoking or drinking,

automatically fall away.

Q You talk about

how love is all
there is. How can
that be true, with
all the conflict
in the world?
Its a paradox, but where
theres good theres also
evil, just as you cannot have
day without night. How
comfortable you are with
these paradoxes in life
determines how happy you
will be. What I learned in
the presence of the Being
of Light is that the true
nature of consciousness is
love. Its up to us to choose
the path of love, kindness
and compassion, which
helps others and heals
our hearts too. #

Happiness is not outside of us or in

our possessions, its within
my near-death experience,
my first reaction was that I
wasnt happy to see him, but
then I had the realisation that
he loved me, but didnt know
how to express it. I also saw
that he was abused by his
father, which led to him
being an angry and depressed
person. Forgiveness is not
about condoning the action
or saying it was okay. Its
about letting go of the

127

:
R
E
V
E
F
L
A
V
I
FEST
All the world loves a festival. From throwing water at perfect strangers to dressing
up in feathers, here are 10 great events to put on your calendar. By Michael Gebicki

Bali, Indonesia
October 26-30, 2016
Literary lunches, soirees under
the stars, poetry slams and
artful argument are all part of
this four-day event that has
become South-East Asias major
festival of words and thoughts.
Its a rich and spicy soup of
East meets West with activists,
thinkers and commentators in
the mix as well as some of the
stars of Asias literary firmament.
Indonesian and other Asian
heavyweights are prominent
on the 2016 calendar, which
features talks by Australias
own Magda Szubanski
and Stan Grant.

128

Rajasthan, India
February 2017
Held in Indias desert state of
Rajasthan, this festival brings
together disparate talents
Sui singers, sitar supremos,
an Afghani rabab master,
Kathak dancers and oud
players in a celebration
of religious ecstasy.
After its three-day sojourn
at a remote desert town, the
festival moves to spectacular
Mehrangarh Fort in Jodhpur
for repeat performances, where
backdrops include the former
harem, walled gardens and
Mughal-style courtyards.

Sri Lanka
August 2-7, 2017
Hoisted high in Sri Lankas
hill interior, Kandy is the
backdrop for the most
spectacular of the islands
religious festivals. A
ritualistic afair spread
over several days, the
culmination of the
Perahera is the golden
palanquin procession.
A tooth of the Buddha
is paraded in a golden
casket at the head of
a ile of elephants with
drummers and barechested men in white
sarongs who beat
the air with whips.

Kandy Perahera,
Sri Lanka

Las Fallas de
Valencia in Spain

Chinese New Year

in Hong Kong

PHOTOGRAPHY ALAMY

Spain
March 15-19, 2017
Held in honour of Joseph,
patron saint of carpenters,
on March 15 enormous
statues made from wood,
papier-mch and wax are
erected in Valencias main
squares, intersections and
parks. Four days later the
statues, which can depict
anyone from politicians to
rock stars to mythical beasts,
are stufed with ireworks
and set alight at midnight
in an explosive blaze.

Thailand, Laos, Myanmar

April 13-15, 2017
The ultimate wet T-shirt event,
the three-day water festival
heralds the Buddhist New Year,
when water madness grips the
hearts and minds of Thailand,
Laos and Myanmar. During
daylight hours, anything that
moves begs for a drenching
and the foreigner is a
favourite target. As a devotional
aside, in every temple statues
of the Buddha are reverently
dribbled with water, and sacred
statues are paraded by monks.

Hong Kong
January 28, 2017
Its farewell to the monkey
and hello to the chicken
when Hong Kong throws
its biggest party of the
year to welcome in the
New Year. Street parades,
ireworks, lower markets
and festival food are part
of a 10-day program that
lights up the town, as well
as sports, concerts, theatre
and dance events. Have
your horoscope cast to see
whats in store for the year
ahead. Many shops in
non-tourist areas are
closed during the event.

San Miguel
de Allende, Mexico
April 9-17, 2017
The full drama of Mexicos Roman
Catholic heritage is unleashed
when this historic colonial town
in central Guanajuato province
commemorates Christs
crucifixion. On Good Friday,
real-life Christ imitators drag
crosses around the town. The
grand finale is the Firing of the
Judases on Easter Sunday when
huge papier-mch figures of
politicians, bogeymen and
Judas Iscariot are blown up.

India
March 13, 2017
Wear old clothes and prepare
for mayhem. The Indian
subcontinent unleashes its
delinquent instincts for the
irst major Hindu festival of
the year. Venture anywhere
and youll ind yourself
coated in dye powder,
dancing to Bollywood hits.
Holi takes its cues from
the playful deity Lord
Krishna, who once doused
village girls with coloured
water and stole their clothes
while they were bathing, but
at least that wont happen.

Italy
Late June-early July 2017
This highbrow celebration of
the arts brings the superstars of
ballet, opera, jazz, theatre and
the visual arts to this medieval
town surrounded by the rustic
splendours of Umbria. The
program will not be finalised
until April, but visitors can look
forward to a cultural feast.

Rio de Janeiro, Brazil

February 24-28, 2017
Rios Carnival is a steamy, raunchy four-day street party,
centred on a march-past contest at the Sambodromo
between the citys samba schools, each of which consists
of bands, loats and as many as 5000 costumed dancers.
Another essential Carnival experience is the local
celebrations based around the samba-style bands,
which attract a horde of enthusiastic dancers. #

129

Q. I hear conflicting advice

about blisters. Should you
pop them or not?

Middle-ear infection (otitis media) is very common. By school age,

90 per cent of children will have had at least one episode. Most infections
will resolve with no treatment in 48 hours. So why are antibiotics so often
prescribed? There is a strong parental expectation for doctors to prescribe
them for this infection but this is not evidence-based. I tend to prescribe
antibiotics for children under two (who are more likely to get complications
if not treated), if the drum has perforated or if the child has a history of
previous complications. Or I will recommend the antibiotics only be taken
if symptoms havent settled in 48 hours. The most important treatment in
the acute stages is pain relief with paracetamol, ibuprofen or both.

There are many

different causes of
blisters. The common
ones are friction from
badly fitting shoes,
scalds and burns, severe
sunburn and allergies.
Blisters rarely need
medical attention. With
the majority, resist the
temptation to burst the
blister because it forms
a protective cover over
the skin below and will
heal faster on its own if
left alone. Clean with
saline and cover. If the
blister has already burst,
dont remove the blister
roof as this increases
the risk of infection.
Apply an antibacterial
wound gel to the area
and cover with a dry
dressing. If a blister is
very large (over 4cm
in diameter) or looks
infected, get it checked
by your GP.

I AM 45 YEARS OLD AND HAVE HAD A PERSISTENT HOARSE VOICE SINCE

HAVING A COLD TWO MONTHS AGO. SHOULD I BE CONCERNED?

A hoarse voice is a very common symptom of a cold, however it should usually

resolve within 1-2 weeks. A persistent hoarse voice may be a sign of an underlying
medical problem such as thyroid disease or gastroesophageal reflux. It can, however,
also be a sign of a tumour in the throat. If it doesnt resolve it should be checked
by a throat specialist. See your GP for assessment and referral.

This is a very common

question for baby boomers
who grew up in the pre-HIV
era where the greatest
concern was not getting
pregnant, rather than STIs.
The same advice that we
would give our kids no
sex without a condom
applies to any new
relationship, although I
realise you may not be used
to having this discussion.
A good strategy is to see
your GP for an STI screen and
then ask your new partner
to do the same either
before you have intercourse
(preferably) or before you
stop using condoms. There
has been a tenfold increase
in the incidence of chlamydia
in women aged 42-56, and
this is due to lack of STI
preventative measures.

FRUSTRATED BY
PAINTING YOUR

Fungal
Q. My husband had an affair. He
has ended it and is doing everything
to repair our marriage but the
experience has left me feeling
numb. Can our marriage be saved
if I dont feel anything?
Youre associating failure with a bigger
story about yourself. Youre taking it to mean,
Im not good enough because my mother
said so. The next time you feel upset about a
failure try to separate the story from the facts.
The facts might be,I didnt meet my sales
quota this month, while the story you tell
yourself is,my mother was right Im a failure.
Once you uncover your story, notice it as just
that a story and see if you can rewrite it
by creating a more positive response like,
I learn from my mistakes and move on.

A FRIEND OF MINE
COMMITTED SUICIDE A FEW
MONTHS AGO. I FEEL
I LET HIM DOWN. IM
OVERWHELMED BY FEELINGS
OF GUILT AND REGRET.
WHAT CAN I DO?

When you feel emotionally

numb, you cant hurt. And while
it might protect you from painful
feelings about the affair, it can
get in the way of repairing your
relationship and healthy
emotional functioning.
It will help if you learn to
deal with your anxiety and
know how to soothe intense and
overwhelming emotions. When
youre confident you can restore
calm and emotional safety, you
will begin to trust yourself to feel
a full range of emotions again.
You will be able to move closer to
your husband, tell him what you
want and need, and still feel safe
within yourself.
Its difficult to work through
intense emotions, and you
might need professional help.

Its very common to have feelings of guilt and regret

following a friends suicide. Intellectually you may come
to understand that your friends decision to end their life
was their own. Emotionally it may take you much longer
to accept that you are not responsible. Be patient with
yourself. Letting yourself fully feel an emotion is often an
important part of working through your guilt, loss and grief.
Be gentle with yourself and give yourself time to heal.

Infection?
T

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OVER AND
OVER and
over...

Increasing your muscle mass is the bestt

way to speed up metabolism. Muscle
mass burns 3-4 times as many
kilojoules as fat does. To optimise
your muscle mass, ensure that you
are consuming a small portion of
protein in each meal. Foods rich
in protein include meat, poultry,
fish, seafood, dairy products,
eggs, legumes, nuts and seeds.
For example, opt for cereal with
milk for breakfast, a latte for
morning tea, tuna salad for
lunch, a banana smoothie after
your workout and steak and
vegetables for dinner.
Fad diets which dont meet your
protein requirements are one of the
worst things for your metabolism as
they can break down muscle mass for
protein, and it takes a long time to rebuild
muscle stores. People following vegetarian or
vegan diets also need to be careful they are meeting
their protein requirements each day. Tea, coffee and spicy
foods can also increase metabolism, but they will only
increase it for a few hours. Adding some spice to your meals
and sipping on tea or coffee wont hurt though!

FODMAPs, or
Fermentable
Oligosaccharides,
Disaccharides,
Monosaccharides and
Polyols, are types of
carbohydrates which can
cause excessive bloating,
diarrhoea and latulence
in people with irritable
bowel syndrome. Eating
out can be tricky on a
low-FODMAP diet as
you dont know which
ingredients have been
used. Luckily, you dont
have to cut out all
FODMAPs on this diet,
just enough to reduce
your symptoms.
When eating out dont
be afraid to ask the waiter
about ingredients used;
some restaurants will be
happy to make a few
changes to accommodate
your needs. And its best
to avoid bread, wine and
sauces, as these are often
high in FODMAPS.

Q. HOW MANY COFFEES IS IT SAFE TO DRINK EACH DAY?

Coffee has been associated with a reduction in the risk of type 2 diabetes,
Parkinsons disease, liver disease and heart disease, so it can be a guilt-free pleasure.
But the key is moderation. Coffee contains caffeine and too much caffeine can result
in increased blood pressure, anxiety and insomnia. Aim to keep your caffeine intake
to less than 500mg per day (less if you are pregnant or have kidney problems), which
depending upon the strength of your coffee, equates to 2-3 coffees per day.

Mercury is a metal
which can be toxic to
humans. Fish and shellfish
feed on micro-organisms
in the ocean which
contain mercury. Small
fish are eaten by
medium-sized fish,
and medium-sized fish
are eaten by large fish. The
larger the fish, the more
mercury it accumulates,
making shark (flake) one
of the highest mercury
foods. Swordfish, marlin
and broadbill are also high
in mercury so its wise to
limit your intake of those.
However, fish is highly
nutritious, especially
rich in omega-3 fatty
acids which are great
for your brain, joints and
heart. Its safe to eat other
fish 2-3 times per week.
Flounder, hake and
mackerel are great choices,
with salmon being low in
mercury as well as being
one of the richest sources
of omega-3s. Farmed
fish (such as tinned tuna)
usually contains less
mercury so its usually
safe to consume farmed
fish daily.

PHOTOGRAPHY BAUERSYNDICATION.COM.AU / ISTOCKPHOTO

Q. Im following a lowFODMAP diet. Have you got

any tips for eating out?

NOW THERES

Q. How long until I can

exercise after having
a dislocated shoulder?
You sure do! While running
training should take up the
bulk of your training schedule,
resistance training should also
be included (at least 2-3 times
a week) to help decrease the
chance of injury as well as limit
the amount of muscle loss due
to the high volume of cardio
being performed.
Whether the resistance
training comes from mainly
body-weight exercises
(push-ups, lunges), or through
the use of free weights,
resistance bands or machines,
when performed correctly
studies have shown this
type of activity will encourage
endurance in the muscles and
enhance running efficiency
and performance.

Q. IS IT TRUE THAT THE

FASTER YOUR HEART
RATE COMES DOWN
AFTER EXERCISE, THE
FITTER YOU ARE?

This really depends on

the type of dislocation. Its
paramount that you see a
physiotherapist who will
give you speciic exercises
to do once the swelling
and pain of the dislocation
has subsided.
Generally, after about
two weeks, speciic rotator
cuf and range of motion
exercises can be performed.
Provided the shoulder is
recovering well, light
weightlifting and modiied
body-weight movements
(for example, push-ups
against the wall) can also be
attempted two weeks after
the rotator cuf and range
of motion work has begun.

How soon your heart returns to its pre-exercise rate is definitely

a good indicator of how fit you are and yes, the quicker it
does, the fitter you are. Studies have shown that if your heart
rate hasnt dropped at least 12 beats within the first minute of
ceasing exercise, then you either need to start improving your
fitness or you may even have an underlying condition.

Having a fungal nail infection can

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MORE THAN 43,000 CHILDREN

ARE CURRENTLY IN FOSTER CARE
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SCORPIO
OCTOBER 24 NOVEMBER 22
The more you work on your
inner life, the more successful
your outer life will be. Thats
always true because when
were at peace with ourselves,
we are more able to forwardcreate our dream lives. But its
extra true for Scorpios now as
the October New Moon lights
up your Zen Zone. Become
more Zen, and more love,
self-love and even more cash
and/or creature comforts will
follow. You will need to ignore
the naysayers and critics and
stay your path. Listen to your
intuition (inner-tuition, get it?)

SAGITTARIUS
NOVEMBER 23 DECEMBER 21

CAPRICORN
DECEMBER 22 JANUARY 20
If you thought you were
ambitious before, its nothing
compared to how ambitious
and successful you can be now
that you have lucky Jupiter in

ILLUSTRATION SARAH SUTTLE

SEPTEMBER 24 OCTOBER 23
Theres a wonderful and very stabilising New Moon in your sign this
month. Some Librans have been feeling a tad adrift of late if youre one
of them, this will help you to feel re-anchored. Remember, youre now in
your luckiest cycle for more than 10 years. Chase your dreams! The New
Moon this month is in your sign so its your chance to change your life
howsoever you want to. We can always change our life but the New
Moon here makes it extra easy. Positive changes will ow.

This is a standout month if

youre willing to do the work.
You have had Saturn on your
back, making you a better and
wiser person. Lots of toil and
trouble. And now? October
brings you the chance to make
a dream come true as that hard
work starts to pay off. Make
a wish! The other very good
thing is that you should find
your social life is invigorated
this month. If you have been
working too hard and not
seeing enough of the people
who love you, change that.

your Career Zone and the

New Moon there as well.
Reach for the stars and you
could fulfil every tiny need
you have to climb the ladder
to success. Really. October is a
big opportunity month. Many
of you are going to achieve the
lofty career heights you have
been dreaming of. We mere
mortals can only stand back
and congratulate you on your
ambition. Avoid megalomania.

AQUARIUS
JANUARY 21 FEBRUARY 19
Time for you to count your
blessings. Sure, life might not
be perfect. But as they say,
there are people just closing
their eyes tight and praying
with all their heart for what
you already have. Get it?
October is the month to
appreciate how lucky you are.
We take things for granted
at our own peril. That is not
meant to sound sinister. Its just
a fact of life. Look around your
life and make a list of the top
five people, situations and/or
things youre grateful for.

to turn the financial corner.

However, to make good
money in 2016, you will need
to do work which inspires you
or someone else. In fact, if
you can manage to tap into it,
there is a gold vein of financial
success running through your
chart now. Show the world
what you can do.

ARIES
MARCH 21 APRIL 20
So how is your love-life?
Whether its on fire or more of
a damp squib, there is good
news. This months New Moon
in your Love Zone offers a
chance for you to reboot.
That could mean more sex,
or more date nights, or even
a new lover. One of the best
ways to use this months
energies is to get really clear
on what is and isnt acceptable
within your relationship. Also
work out your relationship
goals. Make them good ones!
Workwise, dont let motivation
boil over into anger.

TAURUS
APRIL 21 MAY 21

PISCES
FEBRUARY 20 MARCH 20
There is good news for
Pisceans working hard for
their money right now
(thanks to having sombre
Saturn in your Career Zone).
This month brings a New
Moon in your Cash Zone so
it could be that youre about

If youre not happy with your

physical shape, your levels
of wellbeing and self-care
and/or your life in general,
guess what? You have all the
cosmic support you need to
make some changes. But there
is no point in reading this,
agreeing its a good idea and
then just settling back into the

couch with a pizza. Write

yourself a realistic list of what
you think you can achieve
when it comes to taking care
of yourself and do it. Taureans
sometimes tend towards
indolence and indulgence!

GEMINI
MAY 22 JUNE 22
Do you sense you might be on
course for a big upset to do
with money (or your sex life)?
Then b-r-e-a-t-h-e. Actually,
your stars this month are
reminding you that you need
to have more fun. And the
strange thing is, if you have
more fun but keep working
on your finances (or sex life),
everything will get better. If
there is one message from the
skies this month its to let your
hair down a bit more. All work
and worry and not enough
play is just not your style.

CANCER
JUNE 23 JULY 23
Remember what you really
want and who you really value
this month, as Mars and Pluto
clash in your Relationships
Zone. You could lose your cool
and alienate someone you
really love, or even someone
you need professionally, thanks
to this astro-upset. What you
need to remember when
you feel anger rising is that it
almost certainly wont take
you anywhere you want to
go. On the upside, your sex life

can be revived if it needs to

be. Increased bedroom action
would be a preferable use of
this months energies!

LEO
JULY 24 AUGUST 23
Want to change the way your
life runs? How about a total
change of scene or a new list
of daily duties? Leos with the
courage to ditch their existing
timetables and routines really
stand a proper chance of
having a new life now. Steer
your life the way you want it
to go! It may require a change
in your thinking. This is the
start of a very busy time for
you, so the best thing now is
to pace yourself. Also consider
your health you need
stamina and calm nerves!

VIRGO
AUGUST 24 SEPTEMBER 23
Did you know that youre in a
cycle where you could make
a lot of cash? (As long as youre
not second-guessing and
doubting yourself, Virgo-style.)
The key to increased financial
success for you now is to
believe in yourself. Verge on
big-noting yourself. All this goes
triple if you have a creative
project going which you hope
will pay off. Another thing to
remember is that money is
energy and it responds to what
we say and feel. So think good
thoughts and affirm good
things when talking about cash.

For more on your stars, call 1900 999 888. (Phone Australia. Calls cost $3.96 per minute. Mobiles higher.)

MUSICIAN AND ACTRESS

The renowned English comedian
and actor is touring Down Under in
October, bringing his latest sell-out
show Happy & Glorious to Brisbane,
Melbourne, Perth and Sydney.
Kicking off in Sydney on October
21, the tour finishes in Perth on
October 26. Book tickets
at ticketmaster.com.au.

SHARES HER FAVOURITE THINGS

I recently
watched the movie
Alice Through the
Looking Glass and
was captivated by the
special effects, music
and vibrant graphics.

Exercising outside
is important for me.
Running is excellent for
opening up my lungs
and keeping me fit.

I love sitting
at the beach and listening
to the sounds of waves
and people enjoying
themselves. Its so relaxing.

>

>

This is a fabulous powder foundation I discovered at

work. It has great coverage but is really natural.
This month Jessica will be starring in Channel 7s new drama, The Secret Daughter.

SCULPTURE
BY THE SEA,
BONDI

The largest sculpture exhibition in the world, featuring

more than 100 international and local artists, returns to
Bondi Beach. Opening on October 20, visitors can admire
the artworks and enjoy the scenery along the coastal walk
from Bondi to Tamarama. The free event runs for three weeks.
For more details, go to sculpturebythesea.com/bondi.

BRISBANE GOOD
FOOD & WINE SHOW
Celebrate the best in
food and beverages
that Austrralia has to
ofer at the Brisbane
on &
Conventio
n Centre
Exhibition
eekend of
on the we
28-30. Enjoy
October 2
ectable
some dele
goods, participate
ppreciation
in wine ap
sessions and pick up
cooking tiips from
the celebrrity chef
demonstrations.
For ticketss, visit
dshow.com.au.
goodfood

Gather your friends together this October and you could help to raise funds to ight womens
cancers. Run by Cancer Council Australia, the event can be as lavish or low-key as you like. For
more information on how to host and register your event, go to pinkribbon.com.au/girls-night-in.

138

TEXT JENNIFER AITKEN PHOTOGRAPHY GETTY

G
IMAGES

My
favourite song is Do
You Wanna Get Funky
by C+C Music Factory,
mostly because it
reminds me of my
older sisters.