ADairyFarm’sTransformationinto
aMānuka Powerhouse
IntherollinghillsofWaipū,Northland,aquietrevolutionis transformingboththelandscapeandNewZealand’sskincareindustry. WhatwasonceadegradeddairyfarmisnowhometoWaipuExtracts,a pioneeringcompanythathasdevelopedtheworld’sfirstfull-spectrum Mānukaextractusingcutting-edgesupercriticalextractiontechnology.
BreakingNewGroundinExtractionScience
Thebreakthroughliesintheirinnovative supercriticalextractiontechnique,whichuses lowheatandhighpressuretopreservethe delicatebioactivecompoundsthattraditional steamdistillationoftendestroys.This revolutionaryprocessharnessestruepotential ofMānukatocreateafull-spectrumextract containingawidevarietyofdelicateyetpowerful healingcompoundswithouttheharsharoma typicallyassociatedwithMānukaoil. “Wewantedtoharnessthetruepowerof Mānuka,”explainsThomasTesniereofWaipu Extracts.“Oursupercriticalextractionmethod preservescompoundsthatareusuallydestroyed duetohighheat,creatingsomethinggenuinely uniqueintheglobalskincaremarket.”
RegenerativeFarmingMeetsPremium Skincare
Thestorybeganfouryearsagowhenthe land’snewownerschoseregenerationover
traditionalfarming.Ratherthancontinuing withdairy,theyplanted120acresof Mānuka,prizedworldwideforcontaining hightriketonelevels.Thedecisionhas paiddividendsbothenvironmentallyand commercially.Whatwereoncebarepaddocks arenowthrivingecosystemswherenative birdssingandthreatenedspecieslikeKauri snailsarereturning.
FromLabtoLuxury:TwoProductLines MN8’sinnovationextendsbeyondfarmingto productdevelopment.Thecompanyoperates twobrands;WaipuExtractssellspurefullspectrumMānukaoilandblendsdirectly fromtheirpurpose-builtfacilities,whileMN8 hasformulatedapremiumskincarerange thatcombinestheMānukaextractwithNew Zealand’sfavouritehealingbotanicals. Theirskincarerangerepresentsanew generationofNewZealand-madeproducts thatdon’tjustpromiseresultsbutdeliverthem
through science-backed formulations rooted in regenerativemanufacturingpractices. PromisingResultsfromEczemaSocialTrials Theteamiscurrentlyrunningatrialthat’s showingincrediblypromisingresultssofar. Theywereinspiredtopursuethisresearch whenThomas,theirproductionmanager, curedhandeczemahe’dlivedwithhiswholelife justbyhandlingtheirmanukaextractduring production.Sincethen,they’vewitnessedit relievedandruffandotherskinconditions,so they’renowdocumentingthesetransformative outcomesscientifically.
AModelfortheFuture MN8representsmorethanjustanother skincarebrand,it’sablueprintforNewZealand’s agriculturalfuture.Byprovingthatdiversification fromtraditionallivestockfarmingcanbeboth environmentallybeneficialandeconomically viable,thecompanyisinspiringother landownerstoconsiderregenerativealternatives. Thetransformationfromdairyfarmto
skincareempiredemonstrateswhat’spossible wheninnovationmeetsrespectfortheland, creatingproductsthathealbothskinand environmentsimultaneously.
WaipuExtractsproductsandMN8’s full-spectrumMānukaskincarerange areavailableonlineat waipuextracts.co.nz& mn8skincare.com
ThomasTesniere, Production Manager at Waipu Extracts
Health MustHaves
WaipuExtracts’HyperBlend isaready-to-use,full-spectrum Mānukaoilskinelixir,pre blendedwithsqualane,jojoba, andvitaminE.Deliveringpotent antimicrobial,antiinflammatory, andwoundhealingbenefits,it offersallthetherapeuticpower ofpureMānukaoil—nodilution needed.Idealforeczema,acne,or everydayskincare,justpatch-test andapplysparingly. Availableat waipuextracts.co.nz
Quenchdrywinterskinwith Trilogy’s HyaluronicAcid+WaterCream.This lightweightgel-creamdeliversintense hydrationwiththreetypesofhyaluronic acidandskin-lovingceramides.Perfectfor dailyuseundermakeuporonitsown,it locksinmoisturewithoutheavinessand isidealforkeepingyourskinsuppleand radiantthroughthecoldmonths. Availableattrilogyproducts.co.nz
Soothingandrevitalising, Tulsi TurmericGingerTea blends threepowerfulbotanicalsknown fortheiranti-inflammatoryand immune-boostingproperties.This aromaticherbalinfusionsupports digestion,easesstressand warmsfromwithin.Caffeine-free andorganic,it’stheperfectdaily wellnessritualtosipandsavour— morning,noon,ornight. Availableathealthpost.co.nz
BreatheEasyChestBalmby Bohème helpssoothewinter snifflesnaturally.Craftedin NewZealand,thisgentlerub blendsmānuka,eucalyptus, peppermint,andlavenderoils toeasecongestionandsupport calmbreathing.Suitableforadults andchildrenover2,it’sawinter must-haveforbedtimecomfort andrespiratoryrelief,withoutthe harshchemicals. Availableatboheme.nz
Whatyoureallyneed thiscoldseason Immunity101:
Asthetemperaturedipsandwepullourwoolliesfrom thebackofthewardrobe,theconversationinevitably turnstoimmunity.
Snifflesechothroughofficekitchensand schoolpick-ups,andwitheachpassing sneeze,theshelvesofpharmaciesand supermarketsseemtogroanalittlemore undertheweightofsyrups,tablets,and “immuneboosters”promisingwinter protectioninabottle.
Butwhileit’stemptingtoseekamagic fix,thetruthaboutsupportingourimmune system,particularlyasweage,islessabout quickfixesandmoreaboutunderstanding howthiscomplex,hard-workingpartofthe bodytrulyoperates.
Becauseimmunitycan’tbe“supercharged” overnight.Butwiththerightsupport,it canbesteadied,strengthened,andbetter preparedtohandlewhatevercoldseason throwsyourway.
WhatScienceSays:VitaminsThatMatter Amongtheseaofproducts,threenutrients standoutashavingconsistent,sciencebackedbenefitsforimmunehealth:vitamin C,vitaminD,andzinc.
VitaminChasearneditsreputationfor goodreason.Itplaysavitalroleinimmune cellfunctionandhelpsthebodyrespond toinfection.It’snotacure,butresearch suggeststhatregularintakemayshorten thedurationandlessentheseverityofcolds, especiallyinthoseunderstressorwithlower baselinelevels.You’llfinditineverythingfrom kiwifruitandcitrustobroccoliandcapsicum. Andwhilesupplementsarefineifyou’renot gettingenoughthroughfood,yourbodycan onlyusesomuch,what’sleftgetsflushed away,sometimesalongwithyourstomach’s comfort.
VitaminD,ontheotherhand,becomes especiallyrelevantduringNewZealand’s darkermonths.Sunlightisourbestnatural source,butshorterdaysandmoretime indoorscanleavemanyKiwiswithlow
levelsbymid-winter.Studieshavelinked vitaminDdeficiencywithanincreasedrisk ofrespiratoryinfections,makingitworth aconversationwithyourGP,particularlyif you’reolder,havedarkerskin,ordon’tspend muchtimeoutside.Asimplebloodtestcan confirmwhetherasupplementis needed.
Thenthere’szinc, essentialforproper immunecellfunction andinflammation control.Some researchsuggests thattakingzinc attheveryfirst signofacold mightshortenits course,iftakenin therightdoseand within24hoursof symptomsappearing. Butmoreisn’tbetter hereeither.Highdoses cancausenauseaorinterfere withyourbody’sabsorptionof othermineralslikecopper.Formostpeople, short-termdosesaround15–30mgaresafe, butagain,achatwithyourpharmacistorGP iswise.
emerging,andwhileit’snotamiraclefix, somepeoplefinditcomforting,especially whentakenattheearliestsignofillness. Echinacea,afamiliarfaceinnaturalhealth aisles,hassimilarlymixedresults.Some studiessuggestitmayslightlyreduce thelengthofacold,whileothersfindno significantbenefit.Still,ifyouenjoyitand noticeithelps,it’sunlikelytodoharmwhen usedshort-term.
Garlic,too,deservesamention.Known foritsantimicrobialproperties,regular consumptionmaymodestlyreducecold frequency,thoughmuchof theresearchislowquality.
Thatsaid,it’sadelicious, heart-healthyaddition towintermeals, andwon’tdoyour immunesystem anyharm.
Aimforseventoninehourseachnightand prioritiserestwhenyourbodyasksforit.
Abalanceddiet,richincolourfulvegetables, wholegrains,leanproteinsandhealthy fats—providesthevitamins,mineralsand antioxidantsyourimmunesystemneedsto functionproperly.Thecloseryourfoodistoits naturalform,thebetter.
Movementmatterstoo.Regular,moderate exercisehelpsstimulateimmunecirculation andreduceinflammation.Whetherit’sabrisk walkaroundtheblock,ayogaclass,orsome timeinthegarden,consistencycountsmore thanintensity.
Thenthere’sstress.Chronicstressfloodsthe bodywithcortisol,whichovertimecanwear downimmunedefences.Deepbreathing,time innature,journaling,andtalkingwithfriends canallhelpregulatethenervoussystemand reducestressload.
TraditionMeetsWellness:Natural RemedieswithPotential Alongsidethevitaminswithsolidscientific standing,afewtime-testedtraditional remediesoftenmaketheirwayintoKiwi winterroutines.Theirresultsmaybemixed, butmanyremainpopularfortheirsoothing qualitiesandgentlesupport. Elderberryisonesuchremedy,touted foritspossibleantiviraleffectsandabilityto easecoldsymptoms.Theevidenceisstill
Oliveleaf extractand mānuka honeyboth makefrequent appearances inNewZealand householdscome winter.Oliveleafhas shownsomepromisein labsettings,butrobustclinical trialsarestillthinontheground. Mānukahoney,ontheotherhand,shines moreforitssoothingeffects,particularlyfor sorethroats.Whileitwon’tpreventacold,it canmakegettingthroughonealittlemore bearable.(Justremember:honeyisn’tsafefor childrenunderone.)
Don’tForgettheBasics Amidallthesupplementsandsprays,it’seasy tooverlookthethingsthatmattermostyoureverydayhabits.They’renotflashy,and theydon’tcomewithamarketingcampaign, butthey’refarmorepowerfulinthelongrun. Gettingenoughsleepiscrucial.Studies consistentlyshowthatchronicsleep deprivationsuppressesimmunefunction.
Andlet’snotforgetgoodhygiene.Washing handsregularly,sneezingintoyourelbow,and avoidingtouchingyourfaceremainsimplebut highlyeffectivedefencesagainstviruses.
Finally,checkinwithyourGPaboutyour vaccinations,includingfluandCOVID-19 boosters.Theyremainoneofthemost powerfultoolswehave,notjustforindividual protection,butforkeepingourcommunities healthierthroughwinter.
AGentleReminder
It’seasytobeswayedbycleverpackagingor miracleclaimswhenillnessisgoingaround. Butimmunityisn’tbuiltinaweek,it’sbuiltinthe consistentchoiceswemakeacrossseasons. Thatmaymeansippingtea,notbecause it’strendybutbecauseit’scalming.Eating soup,notbecauseit’simmuneboosting,but becauseit’swarm,nourishingandfullofgarlic andgreens.Takingsupplementsifyourdoctor recommendsthem,butneverattheexpense ofrest,routine,andcommonsense.
Thiswinter,ratherthanchasingaquickfix, focusonsupportingyourbodywithwhatit actuallyneeds:steadynourishment,realrest, movement,andmindfulcare. Becausewhenitcomestoimmunity, balanceisn’tjusthelpful-it’sessential.
Meloyelo Superlite3
Bettersleep startswith nature
Inaworldthatrarelyslowsdown,sleephasbecome oneofourmostundervalued,andmostdisrupted, naturalrhythms.
Yetgoodsleepisnotaluxury.It’sabiological necessity,justasimportantasfood, movementormentalhealth.InNewZealand, wherethenaturalenvironmentoffersunique advantages,there’sgrowingrecognitionthat restoringourrelationshipwithsleepbegins withreconnectingtonature.
Whetheryou’reanightowloranearly riser,thekeytobetterrestmaynotliein anothersupplementorfancygadget,butin returningtosimplerhabits,seasonalcues andthenaturallight-darkcyclethathas guidedhumansformillennia.
TheRhythmWeForgot Sleepisgovernedbythecircadianrhythm, a24-hourinternalclockshapedlargelyby exposuretolightanddarkness.InNew Zealand,we’reuniquelypositionedtofollow thisrhythm,thankstoouropenskies, minimallightpollutionoutsidemajorcities, andlong,clearnights.Butourmodernhabits oftenoverridethesenaturalsignals.
Artificiallighting,late-nightscrollingand unpredictableschedulesconfusethebody, leavinguswiredwhenweshouldbewinding down.AsAuckland-basedsleepresearcher DrEliseWhiteexplains,“Yourbodywants rhythm.Whenyoudisruptthatrhythmwith toomuchbluelightatnightandtoolittle sunlightinthemorning,sleepsuffers.”
StartWiththeSun
Thefirststeptobettersleep?Getoutside duringtheday.Just20minutesofmorning lightcanhelpanchoryourinternalclockand makeiteasiertofallasleepatnight.Evenin
winter,naturaldaylight,evenonacloudyday, hasastrongereffectoncircadianrhythms thananyindoorbulb.
InRotorua,teacherAnikaJohansenstarts everyschooldaywithawalkaroundthe lakefront.“Itclearsmyhead,wakesmeup, andbythetimeIgethomeintheevening, I’mreadytorest.”
Ifawalkisn’tpossible,sittingonthedeck withyourcoffeeoropeningthewindows whileyoueatbreakfastcanstillofferbenefits. Theideaistoletyourbodyregister:It’s daytime.Timetobeawake.
EveningsAreforWindingDown Whenthesungoesdown,yourbodywants toshiftgears,butmanyofusfightthat process.Bluelightfromphones,TVsandLED bulbssuppressesmelatonin,thehormone thatsignalssleepiness.Overtime,thiscan delaysleeponsetandreducesleepquality. Creatingagentle,tech-freewind-down routinecanmakeaworldofdifference. Considerimplementinga“dimhour”after dinner,wherealldevicesgoaway,andthe houselightingswitchestolowambertones. Itmightseemsillyatfirstbutyouwillbegin tonoticeyourselffallingasleepfasterand wakeupfeelingmorealert.
Cool,DarkandQuiet
NewZealandnightsoftenlendthemselves welltosleep,especiallyinruralareaswhere noiseandlightpollutionareminimal. Tomakethemostofthat,sleepexperts recommendkeepingthebedroomcool (ideallyaround18°C),dark(usingblackout
curtains orasleep mask),and freeofdigital distractions.
Ifyou’reinacityorashiftworkerwith irregularhours,mimicnaturaldarknessas muchasyoucan.Switchoffunnecessary lightsintheevening.Trywarm-tonedlamps orcandles.Avoidstimulantslikecaffeineafter 2p.m.,andletdigestionsettlebeforelying down.
Nature’sSleepTools Ourenvironmentalsooffersnaturaltools tosupportdeeperrest.Herbalteaslike kawakawa,lemonbalm,ormānukablends arepopularforcalmingthenervoussystem. Essentialoilslikelavenderorbergamotcan setarestfultonewhendiffusedordabbed onapillow.
Awarmeveningshowerorbathtriggers acoolingprocessinthebodythathelps inducesleepiness.Youdon’tneedahighendsoak,justhotwater,lowlightsandafew minutesofstillnesscandowonders.
ManyNewZealandersalsoswearby “earthing”,spendingtimebarefooton naturalgroundduringthedaytoregulate
thenervoussystem. Sciencearoundthisis stilldeveloping,butthe anecdotalresultsare powerful.
WhenSleepStill
FeelsElusive
Ofcourse,notall sleepissuesare solvedbysipping teaordimminglights. Forthosedealingwith insomnia,anxietyorhealth conditions,sleepmayrequire moretargetedsupport.
ClinicalpsychologistDrSarbJohal saysthatacceptanceisoftenpartofthe solution.“Tryingtoforcesleepcancreate moreanxiety,whichonlykeepsyouawake. Sometimes,gettingup,doingsomething relaxing,thenreturningtobedismore effectivethanlayingtheretense.”
Healsoencouragespeopletolookatthe broaderpicture,how’syourstresslevel? Areyouover-stimulatedorunder-moved duringtheday?Sleepisdeeplyconnectedto everythingelsewedo.
SleepinginSeason
Whatweneedfromsleepshiftsthroughout theyear.Inwinter,longernightsmay naturallyleadtomorerestandslower mornings.Insummer,earliersunrisescan beenergising,buttheyalsomakeblackout curtainsyourbestfriend.
Tuningintothesechangesratherthan resistingthemhelpsthebodyrecalibrate. Itmaymeanadjustingyourbedtimeby 30minutesinwinterorcreatingstronger eveningcuesinsummer.Sleep,liketherest oflife,isarhythm,notafixedrule.
Fromglasses tofreedom, thepowerof eyesurgery
Fromlaserprocedurestoadvancedlensimplants,eye surgeryisevolvingrapidly.Surgeonssayit’stimeto rethinkoutdatedassumptionsaboutwhocanbenefit fromvisioncorrection.
Imaginewakingupandbeingabletosee thealarmclockclearly.Orheadoutforarun withoutworryingaboutyourcontactlenses. ForhundredsofthousandsofKiwis,vision correctionsurgeryhasturnedthosedaily annoyancesintodistantmemories.
Eyesurgeryhasadvancedinleapsand boundsoverthepast30years,andmany peoplewhowereoncetoldtheycouldn’tget visioncorrectionsurgerycannowaccess life-changingtreatments,saysDrKaliopy Matheos,ophthalmologistwithEyeInstitute.
Askagain,becausetechnologyhas advanced.“Youmayhavebeentoldyour prescriptionwastoostrongoryouwere toooldtoconsidervisioncorrection”she says.“Butduetocontinuousadvancements invisioncorrection,therearenowsuitable visioncorrectionsolutionsforalarge percentageofpeoplewithrefractiveerrorsin variousstagesoftheirlife.”
DrNickMantell,managingdirectorand eyesurgeonatEyeInstituteagrees.“The othercommonmythisthatwecan’tcorrect astigmatism,”hesays.“Withbothrefractive laserandlenses,wecannowcorrectfor astigmatismandprovidenear-continuous focus.Wecandoalmosteverything.”
Howdothesesurgerieswork?
Lasereyesurgeryisthemostwell-known optionintheeyesurgeons’kete.Ituses laserstoreshapethecornea,solightfocuses properlyontheretina.Thethreetypesare SMILE™,LASIK,andPRK.“Forpatientsnot suitableforthesechoiceswecannowoffer ICLsurgerywherealensisplacedinsidethe eye,behindtheirisbutinfrontofthenatural lens,”saysDrMantell.
Forthoseaged50andover,refractivelens
exchange(RLE)replacesthenaturallenswith advancedmultifocalintraocularlens.It’sa gamechangerforpeoplewho’vestruggled jugglingmultiplepairsofglasses.
Althoughotherintraocularlenseshave beenaroundformorethan40years,newer lenstechnologyhasemerged,saysDr Mantell.Traditionalintraocularlensesaimto improvebestcorrectedvisionaftercataract surgery,howevermostpatientsneeded glassesfordistance,ornear,orboth.
Thenewmultifocalintraocularlensesare provingpopular.“EightyearsagoImight haveusedamultifocallensinonein200 patients,whereasnowI’musingitinabout 70%ofpatients”saysDrMantell.“The intraocularlensesofferapermanentsolution, andyoudon’tfeelthem”
Glaucomabreakthroughsbringnewhope DrMatheosalsospecialisesinglaucoma surgery,wheretherehavebeensight-saving advances.Somerecentadvancements includeMIGS(minimallyinvasiveglaucoma surgery)anddevicessuchasthei-stent infinite®whichcanbeperformedatthe sametimeasalensremoval/cataract surgery.Otherpromisinginnovationsinclude sustainedreleaseimplants,whichrelease medicationintotheeyeovermonths.
“Allthesetechnologicaladvancements inrefractiveandglaucomasurgerymean thatwehaveanopportunitytomakea realdifferencetopeople’squalityoflifeand supporttheirfreedomandindependence,” shesays.
What’srecoverylike?Arethererisks? Patientsoftenworryifsurgerywillhurt, orhowlongtherecoverywillbe.“What surprisespeopleishowpainlessitis,”saysDr
Many peopleare backatwork withinafewdays.“Laser tendstohavethequickestrecovery, oftenadayortwo,”saysDrMatheos. “RLEandICLpatientsmighttakea littlelonger,butmostarebackto normalactivitieswithinafewdays.
“ThebiggestcomplaintIgetis: ‘IwishI’ddonethistenyearsago,” shesays.
Aswithanysurgery,thereare risks:dryeyes,nightglare,ortheneed fortouch-upprocedures.Butserious complicationsarerarewhenperformed byexperiencedsurgeons. Thehumanimpact Forbothdoctors,thebiggestrewardis seeinghowsurgerytransformspeople’slives. DrMatheoswillneverforgetapatientwho putherpoorvisiondowntogettingold.“The dayafterwedidcataractsurgery,wetook thepatchoff.Shewasintearsbecauseit wasthefirsttimeintwoyearsshe’dseenher granddaughter’sfaceclearly.”
beeninaterriblecar accident,withinjuries thatpreventedher puttingherown glasseson.“We didlaseronher andthatcompletely transformedherlife,” hesays.“Shewasa
remarkableyoung womanandhasevengoneontodoahalfmarathoninherwheelchair.”
Thinkingaboutit?
Attheotherendofthespectrum,thereare youngpeoplewhogetsurgerysotheycan pursuecareers,suchasjoiningthepolice orarmedforces.“Beingabletohelppeople chasetheirdreamswhentheyoncethought itmightnotbeattainablebecauseoftheir vision,isaprettygreatfeeling.”
ForDrMantell,themostmemorable transformationwasapatientwhohad
Ifyou’vebeencuriousaboutvision correctionbutdidn’tknowwhereto start,bothsurgeonssaythefirststepis afreecomprehensivevisioncorrection assessment.EyeInstitute’sdoctorswilllook atyourprescription,eyehealth,andlifestyle, andadviseofthebestoptionsforyou. “Don’tself-selectout,”addsDrMatheos. “Youmightbesurprisedbywhat’spossible.”
Matheos.
TOPINSET DrKaliopy Matheos BOTTOM INSET DrNickMantell
Movement forevery body
Forgetthesix-packpromisesand“nopain, nogain”slogans
Movementisbecominglessaboutsculpted bodiesandmoreaboutsomethingdeeper: strength,calmandcapability.It’sabout buildingabodyyoucanlivein,notjustlook at.
Peopleofallagesarerediscovering movementasapathwaytohealth,not punishment.Andthey’redoingitontheir ownterms.Ingumbootsorgymgear.Alone orinaclass.Slowlyorwithfire.
Becausemovementisn’taboutmeasuring up.It’saboutshowingup.
RedefiningWhatItMeanstoBe“Fit” Traditionaldefinitionsoffitnesscanfeel intimidating, especiallyfor
returningtoexerciseafterinjury,illnessor yearsofinactivity.ButacrossAotearoa,a quietrevolutionisreshapingthenarrative.
InHamilton,68-year-oldPeterjoined acommunitygymafterhisGPflagged concernsaboutbloodpressure.“Ithought gymswereallmirrorsandmachines,”he laughs.“ButIfoundasmallgroupclassrun byaphysio,andnowIgotwiceaweek.Ifeel stronger.Isleepbetter.AndIcangetupoff thefloorwithoutgrunting!”
Thatsenseofpracticalstrength—being abletoliftgroceries,climbstairsorplaywith mokopuna,isthegoalformany.It’sfitnessfor life,notjustforphotos.
MovetoFeel,NottoFix
Forthoselivingwithanxiety,burnoutor lowmood,movementisoftenthefirst medicine.Itregulatesthenervous system,balanceshormones, andoffersaprecioussenseof agency.
ClinicalpsychologistDr HannahCorlettseesthis everydayinherWellington practice.“Youdon’tneed torunmarathonstoshift yourmentalstate,”she says.“A15-minutewalk, dancinginyourkitchen, orsimplystretchingwith yourbreathcanmovestuck energy.”
Sheaddsthatconsistencyis moreimportantthanintensity. “Weneedtostopseeingexercise assomethingyoudotofixyour body.It’ssomethingyoudotoliveinit.”
FindingtheRightRhythm
Noteveryonewillthriveinaspinclass orweightroom.Andthat’sthebeautyof movement,itcanlookcompletelydifferent frompersontoperson.
Acrossthecountryyou’llfindsmallgroups oflocalsmeetingforbeachwalksfollowed bywarmdrinksandconversation.Check outyourlocalmaraeorlibrary-manyhost weeklymovementsessionsincorporating waiata,stretching,andstorytelling.At retirementvillagesaroundthecountry, balanceandstrengthclassesarehelping olderKiwisstaymobileandconnected.
Movementbecomessustainablewhenit fitsyourlife.Ifthegymdoesn’tappeal,try gardening,swimming,hiking,Pilates,martial arts,orcyclingwiththekids.Thebestkindof movementistheoneyou’llreturntowithjoy, oratleastwithoutdread.
ThePowerofCommunity There’ssomethinguniquelypowerfulabout movinginsyncwithothers.Whetherit’sa casualwalkinggrouporalocaldanceclass, thesharedexperiencecanbeaboostto bothmoodandmotivation.
TeWhareTapaWhā,theMāorimodel ofwellbeing,remindsusthatHauora, truehealth,includessocialandspiritual dimensions.Movementthatconnectsusto othersandtowhenua(land)strengthensnot onlyourbodiesbutoursenseofbelonging.
That’swhywalkinggroups,community yogasessions,andgroupfitnessinparks aregainingpopularityacrossthecountry. Theyoffermorethanexercise,theyoffer connection.
It’sNeverTooLatetoStart Oneofthemostpersistentmythsisthat movementbelongstotheyoungoralready fit.Butresearchandreal-lifestoriesshowthe opposite:it’snevertoolatetogetstronger.
InDunedin,74-year-oldMargarettookup resistancebandtrainingafterafall.“Atfirst, IthoughtIwastooold.Butaftersixweeks,I couldcarrythelaundrybasketwithouthelp. Thatfeltlikeamiracle.”
Regularmovementsupportsbonedensity, balance,cardiovascularhealthandcognition, allofwhichbecomeevenmoreimportant withage.Andoften,small,regularsessions aremoreeffectivethanrareburstsof intensity.
MovementandSelf-Compassion
Perhapsthebiggestshiftofallishowwetalk toourselvesaroundmovement.Gonearethe daysofpunishinglanguageorshame-fuelled workouts.Instead,manyareembracinga morecompassionate,intuitiveapproach. Somedaysyou’llmovewithstrength. Otherdays,gently.Andsomedays,notatall —andthat’sokay.
“Istartedgivingmyselfcreditforanykind ofmovement,”saysPriya,a42-year-oldmum ofthreefromPalmerstonNorth.“Evendoing fiveminutesofyogainmypyjamascounts. Thatmindsetshiftchangedeverything.” Strong,Calm,Capable—YourWay Atitscore,movementshouldserveyou,not theotherwayaround.Itshouldhelpyou carryyourkids,climbthathill,sleepsoundly, orsimplybreathemoreeasily.Itshouldbring asenseofcalminchaos,strengthinsoftness, andjoyineverydayliving.
Youdon’tneedtoliftheavy,movefast,or gofar.Youjustneedtomoveinwaysthat honouryourbodytoday,nottheoneyou had10yearsago,ortheoneyouthinkyou “should”have.
Becausewhenwemoveourbodies withkindnessandpurpose,weremember somethingimportant:wearenotheretolook strong.Weareheretofeelstrong.
Howto builddaily wellbeing habitsthat stick
We’veallfelttherushofmotivationthatcomeswitha newgoal.Abetterdiet,moremovement,improvedsleep.
Butmoreoftenthannot,thatenergy fades,andthegoodintentionsslipthrough thecracksofeverydaylife.Thetruthis sustainablewellbeingdoesn’tcomefrom overhaulsorovernightchanges.It comesfromsmall,consistentchoices thatstackup,daybyday.
InNewZealand,wherethepace oflifevariesfromcityrushtorural quiet,creatinghealthhabitsthat fityourrhythm,notsomeone else’s,mightjustbethemost powerfulactofself-care.
Sohowdoyoumakewellness awayofliving,notjustaonce-ayearresolution?Theanswerlies insimplifying,slowingdown,and startingsmall.
StartWhereYouAre,NotWhere You“Should”Be Manypeoplegiveuponbuildinghealthy habitsbecausetheyaimtoohigh,too fast.Startingwithunrealisticexpectations, likeanhourofexercisedailyorcuttingout entirefoodgroups,canleadtofrustrationor burnout.
jug?Fillyourwaterbottletoo. Thesegentleanchorsmakenew behavioursfeelnaturalratherthanforced.
change.Tinyshiftsbecomerituals.Rituals becomelifestyle.”
Amoresustainableapproachistomeet yourselfexactlywhereyouare.
InTauranga,55-year-oldJackbeganhis wellnessjourneybywalkingfiveminutesto hisletterboxandback.“Atfirst,Ithoughtit wastoolittletomatter.ButIdiditeveryday. Thenfiveminutesbecameten.NowIwalk theblock,rainorshine,”hesays.
BehaviouralpsychologistDrHeather Russellexplainsthatthisishowhabitstake root.“Consistency,notintensity,creates
LinkNewHabitstoExistingOnes
Oneofthesimplestwaystobuildhabitsthat stickistoattachthemtosomethingyou alreadydo.It’satechniqueknownas“habit stacking,”anditworksbecauseitpiggybacks onbehavioursalreadywiredintoyourbrain. Brushyourteeth?Add30secondsof mindfulbreathingafter.Makeamorning coffee?Usethebrewtimetostretch.Boilthe
TrackProgressWithoutObsession Trackingahabitdoesn’tmeanyouhaveto counteverycalorieorkilometre.Instead, asimplejournal,calendartick,orphone remindercankeepmomentumgoingand giveyouasatisfyingsenseofprogress. Christchurch-basedwellnesscoach SamiraPatelrecommendsfocusing onstreaks,notperfection.“Didyou takeawalkfivedaysthisweek? Brilliant.Didyoueatsomething greenwithdinner?Celebrateit.” Whatyoutrackdependson yourgoal,butthegoldenruleis totrackwhatfeelsgood,notwhat reinforcesguilt.Ifyoumissaday, treatitasinformation,notfailure. MakeItPersonal,MakeItLocal Wellbeingisnotone-size-fits-all, andinAotearoa,we’reblessedwitha landscapeandlifestylethatinviteusto personaliseourroutines. Ifyou’renearthecoast,abeachwalkcan beyourmentalreset.Ifyoulivenearapark, freshairandbirdsongcanbookendyour workday.Liverural?Feedingthechooksor choppingwoodcountsasmovement.Citybound?Tenminutesofstairclimbingortai chiintheloungecanmakeadifference. Themoreyourhabitsconnectwithyour realenvironment,andreallife,themorelikely theyaretolast.
CelebratetheWins(BigorSmall) Oneofthebiggestreasonshabitsfailis thatweforgettorewardourselves.Notwith chocolatebarsorshoppingsprees,butwith recognition.Aquietmomentof“Ididthat.”A
mentalhigh-five.
InNelson,40-year-oldArohakeepsa“feelgoodjar.”Everytimeshecompletesasmall wellnessgoal,likegettingtobedby10pmor choosingherbalteaoverwine,shewritesit onaslipofpaper.“Ontoughdays,Ireada few.ItremindsmeI’mmakingprogress,even whenitdoesn’tfeellikeit.”
Celebratingsmallstepscreatesapositive feedbackloopthatmotivatesyoutokeep going.Itreframeshabitsasgifts,notchores. LetItBeFlexible,NotFragile
Rigidroutinescansnapunderpressure.Life getsbusy.Kidsgetsick.Workexplodes.The secrettolong-termwellnessisn’tperfection, it’sresilience.Buildflexibilityintoyourhabits. Didn’tgetyourwalkin?Trystretching atnight.Forgotyourhealthylunch?Make anourishingdinner.The“allornothing” mindsetistheenemyofrealchange. Wellnessdoesn’thappeninideal conditions.Ithappensinthemessy, unpredictablerhythmoflife.Themore forgivingyourhabits,thestrongerthey become.
TheCoreofItAll
Attheheartofwellbeingisconsistency,not grandgestures,butthedailychoicesthat quietlyshapeyourlife.Choosingtobreathe beforeyouspeak.Choosingwateroveryour thirdcoffee.Choosingsleepoveronemore episode.
Thesemomentsdon’tfeeldramatic,but theymatter.Theybuildtrustbetweenyou andyourself.Theyremindyourbodythat youarepayingattention.
Sodon’twaitforaMonday.Oranew month.Startwithonesmallhabittoday. Andthendoitagaintomorrow.
Foodfor Thought: howwhatyou eataffectsyour mentalhealth
Weallknowthesaying:“Youarewhatyoueat.”Butin recentyears,sciencehasgoneastepfurthertosuggest: “Youfeelwhatyoueat,”too.
Thelinkbetweenfoodandmoodisnolonger justahunch,it’sawell-researchedfield,and thefindingsareespeciallyrelevantforNew Zealandersnavigatingtheupsanddownsof modernlife.
Frombusyparentstoretirees,many Kiwisarediscoveringthatnutritionplaysa majorroleinhowtheythink,feelandcope. Andit’snotaboutcuttingcarbsorchasing superfoods.Instead,it’saboutbalance,quality, andunderstandingtherelationshipbetween yourgutandyourbrain.
TheBrain-GutConnection
Attheheartofthefood-moodconversationis thegut-brainaxis,acomplexcommunication systembetweenyourdigestivesystemand yourcentralnervoussystem.Thegutisoften calledthe“secondbrain”becauseithouses millionsofneuronsandproducesaround 90%ofthebody’sserotonin,thefeel-good chemicalthathelpsregulatemood,appetite andsleep.
“Whenpeopleimprovetheirguthealth, theyoftennoticeashiftinhowtheyfeel emotionally,”saysChristchurch-basedclinical nutritionistBenWarren.“That’sbecause thegutmicrobiome,thecommunityof bacteriainyourdigestivesystem,hasadirect influenceoninflammation,brainfunctionand hormonebalance.”
LocalIngredients,RealImpact Oneofthesimplestwaystosupportmental wellbeingthroughfoodistoeatmoreplants, especiallyfresh,fibre-richproduce.This doesn’tmeangivingupmeatordairyentirely, butratherprioritisingwholefoodsoverultraprocessedones.
Acolourfulplateisagreatplacetostart. Thinkroastedbeetrootandpumpkin,leafy greenslikesilverbeetorpūhā,nuts,seeds, oatsandfermentedfoodslikesauerkraut andkimchi.Theseingredientsfeedthegood bacteriainyourgutandhelpstabilise bloodsugar,whichiscloselytiedto moodswingsandanxiety.
RegistereddietitianNikkiHart recommendsaimingforavariety ofvegetablesandlegumeseach week.“Diversityiskey,”she says.“Yourmicrobiomeloves change—sothemoretypesof fibresyoufeedit,thebetteryour mentalresilience.”
AotearoaonYourPlate WinterinNewZealandoffersits ownmental-health-friendlybounty. Heartysoupsmadewithkumara, lentilsandleafygreensprovide slow-burningenergyandnutrients. Fishlikehokiandsalmon,richinomega-3 fattyacids,supportcognitivefunctionand reduceinflammation.
everythingout.Butithelpstobemindfulof ultra-processedfoodshighinsugar,seedoils andadditives,especiallythosethatcome inbrightlypackagedboxesorplastictrays. Thesefoodscanspikebloodsugar,disrupt hormonesandaltergutflora.
Thatsaid,beingtoostrictcanbackfire. Mentalwellbeingisn’taboutperfection; it’sabout
Somelocalwhānaugroupsarereviving traditionalMāorirecipeswithamoderntwist. Foodslikesteamedtaroleaveswithcoconut andgarlic,orsmokedeelwithkūmaramash. Thesemealsnotonlynourishthebodybut alsofosterasenseofculturalconnection, whichitselfisaprotectivefactorformental health.
WhattoLimit(WithouttheGuilt) Improvingfoodchoicesdoesn’tmeancutting
sustainability.“Foodisemotional,” saysAucklandpsychologistandwellness educatorDrVanessaWarren.“Whenwe makesmall,positivechangeswithoutguiltor shame,theemotionalbenefitsgofarbeyond nutrition.”
SmallShifts,BigChanges Itmightstartwithswappingyourmorning
toastandjamforoatswithberriesandnuts. Oraddingleafygreenstoyourlunchwrap. Maybeit’scookingonenewrecipeaweekor takingtimetoeatwithoutdistractions.Over time,thesechoicesbecomehabitsandthose habitsbecomeafoundationforwellbeing. For34-year-oldAshleigh,abusymum oftwoinNapier,theshiftwassubtlebut powerful.“Istartedbydrinkingmorewater andcuttingbackonsugarysnacks,”shesays. “ThenInoticedIwassleepingbetter,had morepatiencewiththekids,andjustfelt… calmer.”
TheEmotionalLayerofEating Foodisneverjustaboutnutrients, it’saboutculture,connectionand comfort.Sharingmeals,cooking withwhānau,orevenpreparingkai fromyourowngardencanbecome powerfulactsofself-care.
InWellington,thecommunity group“KaiforGood”runsregular mentalhealthcookingclasses whereparticipantslearntoprepare budget-friendlymealswhiletalking openlyaboutemotionalwellbeing. “Werealisedpeopleneededboth practicalskillsandemotionalsupport,” sayscoordinatorMinaPatel.“Cooking togethercreatesspaceforboth.”
TheBottomLine
Weoftenlooktofoodforcomfort, celebration,orconvenience,butincreasingly, it’sclearthatwhatweeatisalsoshapingour emotionallandscape.Goodnutritionwon’t replacetherapyormedicationwhenthose areneeded,butitcanbeapowerfulpartof yourmentalhealthtoolkit.
Intheend,eatingforabettermooddoesn’t requirefadsorfoodrules.It’sabouttuningin, nourishingyourgut,andmakingspaceon yourplate,andinyourlife,forbalance.
Thecoldermonthsoftenbringmorethanjustachill intheair.Formanyofus,wintercanstirupfatigue, sluggishness,lowmoodandageneralsenseof disconnection.
Butitdoesn’thavetobethatway.Whatif wintercouldbeaseasonofintentionalrest, gentlerestorationanddeepnourishment? Thefollowingtipsareapracticalguideto reconnectingwithwhatyourbodyandmind trulyneed-small,powerfulchangeswithno fadsorfasts,justawarm,real-worldreboot. Wakewithwarmthandlight.
Whileit’stemptingtostaycurledunderthe covers,easingintothedaywithlight,natural orartificial,canhelpresetyourbodyclock. Evenonovercastmornings,openingthe curtainsearlyorsteppingbrieflyoutsidecan signaltoyourbrainthatit’stimetobealert.
DrAlexBartleofNewZealand’sSleepWell Clinicexplainsthatearlylightexposureisone ofthebestwaystobalanceoursleep-wake cycle.“Naturalmorninglight,eveninwinter, helpsresetyourbodyclockandimprove mood,”hesays.Flickingonawarm-toned lamporheadingoutforabriskwalkwitha beanieandscarfcanbeagentlebuteffective start.
Increasemovement,butnotina punishingway.
Astheweathercools,ournaturalinstinctis toslowdown—andthat’sokay.Butregular movementkeepsthecirculationflowingand thewinterbluesatbay.Whetherit’samidday walkinyourneighbourhood,ahotyoga session,orasimplehomestretchsession,the keyistokeepitconsistent. WellingtonphysiotherapistGinaMcDonald
Thewinter wellness reset: Rebootyour bodyandmind
saysmovementdoesn’tneedtobe intensetobeeffective.“Evena10-minute routineintheloungewithyourheateron canhelpyoufeelmoreconnectedtoyour bodyandboostyourenergy.”
Bringwarmthtoyourplate. Thisisnottheseasonforrestrictivediets orcoldsalads.Embracecomforting,slowcookedmealsusinglocal,seasonalproduce: thinkroastedkūmaraandparsnip,lentil soups,orspicedstewedapples.Fermented foodslikesauerkrautorkefiralsohelpkeep theguthealthy,whichplaysamajorrolein immunityandmood.
NutritionistMikkiWillidensuggests simplifyingratherthanoverhauling.“Build yourmealsaroundvegetables,protein,and healthyfats.Usewhat’sgrowingnow.Winter’s rootvegetablesandleafygreensoffergreat nourishment.”
Localfarmers’marketsareidealfor sourcingfreshproduceandseasonalpantry staples.
Unplugafterdark. Thetemptationtohunkerdownwithscreens isstrong,buttoomucheveningexposureto bluelightcandisruptsleepandoverstimulate thenervoussystem.Instead,createascreenfreeeveningritualthat’scalmingandcosy. ManyKiwisareembracingaslowernighttimerhythm.DunedinwellnesscoachTara Ngataswearsbywhatshecallsher“slow hour”whichincludeslightinghersaltlamp,
kawakawa teaandplaying gentlemusicwhileshejournalsorstretches. “It’sbecomeawayofremindingmybrain thatit’stimetorest,”shesays. Prioritisesleep—qualityoverquantity. Winternaturallydrawsusintolongernights anddeeperrest,soleanintothisrhythm. Goodsleephygienecanbeassimpleas dimmingthelightsafterdinner,soaking yourfeetinwarmwaterwithEpsomsalts,or swappingaglassofwineforacalmingherbal tea.
Trykeepingyourbedroomcoolbut inviting,withlayeredblanketsandsoft lighting.DrBartlerecommendscreating “sleepanchors”,smallritualsyourbrain associateswithwindingdown.Whether that’sreadinginbed,listeningtoasleep meditation,orawarmshower,findwhat helpsyougentlyswitchgears. Connectwithnature,evenwhenit’scold. NewZealand’swildbeautydoesn’tdisappear
inwinteritjustgetsquieter. Rugupandheadoutside, evenbriefly.Abeachwalk orashortbushloopoffers notjustmovement,but restoration. NaturetherapistLucy Sandersonexplainsthat winterenvironments offertheirownmedicine.
“Evenfiveminutesstanding barefootinyourbackyard,or feelinglightrainonyourskin, helpsregulateyournervous systemandreduceanxiety.” Ifgoingoutisn’tanoption,bring natureinside.Tendtoyourhouseplants, brewaherbalteawithmānukaleaves,or simplyopenthewindowandbreatheinthe coolair.
Reflectandreconnect. Thisistheperfecttimetoreconnectwith others.Planasimplewintercatch-up—a sharedmeal,awalk-and-talkwithafriend,or evenahandwrittenlettertosomeoneyou love.ArecentOtagoUniversitystudyfound thatlow-pressuresocialconnectionduring wintersignificantlyboostsresilienceand mentalwellbeing.
WinterWellnessThatLasts Giveyourselfpermissiontoslowdown,to listentoyourbody,andtorespondwith gentleness.Inaculturethatoftencelebrates pushingthrough,thisresetisaninvitationto pause,reflect,andrestore.
So,thiswinter,letthedarkbeyourcueto rest,thecoldyourinvitationtomovewith care,andthequietyourchancetoreconnect. Wellnessisn’tadestination,it’sinthedaily choiceswemake,oneslowbreathatatime.
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