WellBeing 217

217 is creating your best life

Trust your gut How to connect to your instincts

“Wherever you go, go with all your heart.” — Confucius

The hidden cost of instant gratification Her story: Author Sheila Vijeyarasa on motherhood and infertility Your cold-weather beauty routine for a winter glow What every woman needs to know about thrombosis Facing mortality: Do you really want to live forever?

Issue 217 AUS $12.95* NZ $12.95 (Both incl GST)

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Healing journeys: Raw, messy, unfiltered & real

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WellBeing

The lightness of bee-ing

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exagons are known to be one of the strongest geometric shapes. These six-sided figures fit together perfectly and allow for the maximum of open space within them.

This is why bees use the hexagon to make their honeycombs.

Beeswax is made by young bees aged between 12 and 18 days old. At this age, the bees have four pairs of glands on their lower abdomen that secrete wax. Every day, each gland makes two tiny flakes the size of minute human dandruff. When they are producing the wax, the bees hang vertically in chains and as the wax is produced, the bees chew on it adding enzymes to it that alter its composition.

Within the hive, temperature is regulated at between 32°C and 35°C, with a relative humidity of 50-60 per cent. Using their mouths, the bees attach lumps of wax at places along the hive wall. They do this without direction, there is no supervising bee telling them where to place the wax droplets. The bees then

pull the wax drops into sheets. It is the physical properties of the beeswax at exactly the temperature and humidity that exists within the hive that causes the wax sheets to form into a hexagonal solid.

Beeswax truly is the perfect material for its job and in the beehive, it finds the ideal environment for it to take the form that is optimal for its work. A myriad of factors come together to make the marvel that is a beehive possible. It is a confluence that invites the mind to wander over what intelligence guides it.

Beeswax truly is the perfect material for its job.

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Moments of Wonder

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WellBeing

Teotihuacan – Mesoamerican mystery

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ifty kilometres northeast of Mexico City lies the remains of the Mesoamerican city, Teotihuacan. We know a lot about Teotihuacan but what we don’t know is truly fundamental.

We know that Teotihuacan was settled as early as 400 BCE (2400 years ago). By 400 CE (1600 years ago), it had become the most powerful and influential city in the region.

It is arranged in a grid pattern covering about 20km² and contains approximately 2000 single-storey dwellings. On top of these living accommodations, there are pyramids, temples and palaces. The most prominent of the architectural structures are the Pyramid of the Moon, the Pyramid of the Sun, the Citadel, and the Temple of Quetzalcoatl (the “feathered serpent”).

The main buildings of Teotihuacan are connected by the Avenue of the Dead, a 40m-wide and 2.4km-long road that is oriented slightly east of true north and points directly at the sacred nearby extinct volcano, Cerro Gordo.

Clearly, Teotihuacan was home to a sophisticated and prominent civilisation, we just don’t know who built it.

When the Aztecs came upon the ruins of Teotihuacan in about 1400 CE, it had already been abandoned for hundreds of years. For a long time, it was thought that a civilisation known as the Toltecs had built it, but Teotihuacan predates the height of Toltec culture. Some archaeologists believe that a group known as the Totanacs may have built the pyramids, while others have another theory.

Teotihuacan contains features that are a mix of many cultures including Mayan, Mixtec and Zapotec. This mix has led to a theory that Teotihuacan may have been built by people fleeing a volcanic eruption.

We know Teotihuacan represents an impressive cultural heritage. Who built it remains a mystery.

Teotihuacan was home to a sophisticated and prominent civilisation

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Moments of Wonder

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WellBeing

From the editor Words by Dana Diament

Even in the familiar, we often sense there’s more to be revealed.

That’s why we rewatch movies, revisit favourite holiday spots, return to familiar hiding places.

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n my house, there are 12 good hiding spots.

Six are reserved for the little people. Four I can comfortably fit into. And if my son, who is much faster at the seeking than my daughter, is the one counting, I’ll occasionally pretzel myself into two more.

Right now, we’re in the golden age of hide-andseek. There are about two good years of a little person’s life when it’s the go-to game, and my daughter, age four, is obsessed. My seven-year-old plays along mostly for my attention and partly to show his little sister how it’s done.

We often play five or six games in a row. By now, I’ve hidden in the same spots hundreds, if not thousands, of times.

And yet, every single time I’m found, squeals erupt. Pure delight. Not just from them, from me too.

It’s instinctive, joyful, shared. Something about that moment — the release of anticipation, the collision of laughter, the sparkle when our eyes meet — gets all of us.

Even though I can usually hear exactly where they’re hiding, I always prolong the search. The creak of the closet door. The soft whomp of the laundry basket lid flipping shut. The whisper of tiny feet shuffling behind the couch. These sounds have become so familiar, like little tells that give them away every time. Still, I wander around the house narrating in my big outdoor voice, peeking in obvious places, letting the suspense stretch just long enough.

I already know this phase won’t last. One day, quietly and without ceremony, my daughter will grow out of it. We’ll be onto other things. So, I keep playing.

I let the hiding and the squealing repeat themselves as many times as they need to because something about hide-and-seek feels deeply human. It’s not just a game. It’s a mirror. Whether we’re hiding behind

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a curtain or a brave face, we all want to be seen.

We search for each other, but we’re also searching inward, hoping, in some way, to find ourselves.

Maybe that’s why it never gets old, even when you know the outcome, even when you know where the other person is. There’s still magic in the moment of discovery.

As adults, we tend to trade mystery for mastery.

We choose predictability over curiosity. We stop playing, stop exploring and forget how much joy comes from the adventure of finding out what’s around the corner. What I know is that mystery feeds something essential in us. So does (re)discovery.

In this issue, you may already know how Sheila Vijeyarasa’s fertility story ends but the wisdom inside it is still worth revisiting. You’ve heard that your phone is rewiring your attention but in The Hidden Cost of Instant Gratification, you might just see your own habits in a new light. Freedom from Death Anxiety will inspire you to approach life’s biggest unknown with courage and curiosity. Our travel story from Nhulunbuy in far-north Northern Territory reveals that extraordinary discoveries come from listening to stories that were always there.

Even in the familiar, we often sense there’s more to be revealed. That’s why we rewatch movies, revisit favourite holiday spots, return to familiar hiding places. Rumi said, “What you seek is seeking you.” We’re not just seeking — we’re in a relationship with what calls to us. There’s a magnetism between the seeker and what’s being sought, whether that’s others, truth or wonder itself. We don’t need to have all the answers, we only need to stay open to what we might find.

So go ahead and look again.

Dana

Visit wellbeing.com.au Email wbletters@umco.com.au E-news wellbeing.com.au/stay-connected

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Our sections Community • Beauty • Food • Health • Body • Mind • Spirit • Home • Parenting • Relationships • Planet • Travel

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Contents

Contents Community 72 Be-YOU-T Award Nominees Meet Australia’s top beauty, health and suncare brands.

120 Reviews The books that we’ve been loving.

134 Real-Life Experience WellBeing reader Barbara Cook shares how she moved beyond chronic worry and learned to trust again, while fellow reader Lara Charles reflects on her cancer journey and honouring the mind, body and spirit as one.

140 What’s On What’s coming up and what the WellBeing team have been up to.

146 Your Say WellBeing readers tell us what’s on their minds.

Beauty, Food & Health 12 The Pulse Flossing, sleep quality and plantbased meat alternatives may support heart and metabolic health.

18 Healing Food Prunes stimulate digestion, help regulate blood sugar and can even strengthen bones.

20 Supplement Folic acid is an essential water-soluble vitamin found in green leafy vegetables.

34 Doer and Thinker: Sheila Vijeyarasa Sheila Vijeyarasa redefined success, identity and healing through an unexpected journey of infertility.

46 Special Report: Thrombosis We investigate what every woman needs to know about this silent threat.

54 A Breath of Fresh Air, Indoors Here’s how to reduce exposure to potentially harmful air pollutants.

66 The Winter-Proof Beauty Guide Say goodbye to dull skin and dry hair with expert tips for colder months.

76 Support for Your Natural Detox System Enhance your body’s ability to eliminate waste and function better.

92 Medicinal Cannabis Discover how this ancient plant became a regulated, commercially powerful pharmaceutical.

108 Wurrwurrwuy Stone Adventures The Northern Territory unveils Australia’s layered past and present.

114 Forbidden A step into Mount Fuji’s “Forbidden Forest” becomes a test of memory, trust and resilience.

Body, Mind & Spirit 14 Lifelines Explore research on cold-water therapy, habit formation and the role of socialising in dementia prevention.

22 Going with your gut Tune into your gut instincts to make better decisions and boost your life.

24 Handling the Truth Do the lies we tell damage the important relationships in our lives?

Learn how to become a teller of truth.

28 The Hidden Cost of Instant Gratification Understand how constant convenience of smartphones may be rewiring your brain and hindering your goals.

41 Freedom from Death Anxiety Though often avoided, talking about our mortality can only help us.

84 Unglamorous Healing It’s time to let go of the expectation that healing is fast and dramatic.

98 Yoga and the Vagus Nerve Tap into the vagus nerve to support your nervous system and mood.

104 The Hard HITTing 25 High-intensity interval training (HITT) can fit seamlessly into your busy life.

Every Issue 122 Education Focus Brought to you from our friends at Torrens University Australia.

124 Road Test Oil Garden’s essential oils help restore energy, calm and presence.

126 Natural Beauty Ema Taylor spotlights glycine as a key nutrient for skin health and vitality.

127 Quick Kitchen Lee Holmes shares her nourishing chicken soup recipe for the family.

128 Digging In Jackie French celebrates the vibrant beauty and rich harvest of autumn.

129 Pet Care Karen Goldrick offers tips for giving herbs and supplements to pets.

130 Ageing Well Michael Elstein discusses whether tech could make “not dying” a reality.

131 Clinical Casebook Karen Bridgman explains a natural approach to treating teenage acne.

132 Stargazing Christine Broadbent reveals the planetary influences for July to September.

138 Unearthed by WellBeing Nourishing health products and services from our advertisers.

Planet, Home & Travel 16 Green Beat Learn how air pollution impacts your liver, chlorella shapes nutrition and oceans are warming faster than ever.

59 People-smart Cities Find out how cities are are prioritising people in their vision for the future.

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WellBeing

The spoonful Thoughts for sipping

Words by Terry Robson, Editor at large

E

arlier this year, the song Never Too Late, cowritten by Elton John and Brandi Carlile, was nominated for the Oscar for Best Original Song.

I heard Carlile being interviewed about the process of writing with John and one thing she said stuck with me. Carlile said that the music and lyrics of John and his co-writer, Bernie Taupin, were the reason she started writing music and, “not just that, it shaped my worldview”.

It was one of those moments, one of those statements that reached across the protective moat that I have built around myself, reminding me that I am neither alone nor quite as bad as I think I am.

I began my music consumption in the pre-streaming epoch. My engagement with music was to buy albums with carefully crafted songs, placed in deliberate sequence by an artist that I admired. I cherished my musical preferences but, at the same time, I carried a secret shame. I felt that a lot of my ideas about the world came from the songs that I listened to, and that left me feeling dreadfully unoriginal.

When Carlile made her frank and shame-free confession, a weight was doubly lifted from my shoulders. Not only was I in good company, but I realised that the shame I had been carrying was needless. I’d been ashamed because I was feeding on the ideas of others and not living in a constant state of new and searing insight, but Carlile made me understand that this isn’t the binary that life exists in.

In reality, new ideas are rare beasts.

There have been a few really new ideas in the course of human history. The internet was a new idea, for better or worse. Computers you can carry in your pocket were a new idea, too. So were socks (new ideas don’t necessarily have to sparkle or beep). Mostly, though, things that we regard as new ideas are really just incremental variations on pre-existing things, such

Did something resonate with you in this issue of WellBeing? Tell us.

as multicoloured underwear, for instance. New ideas are rare and, mostly, scary.

I’m not saying people did not already know all this.

It’s just that I didn’t. Picasso beat me to it years ago by saying that all art is theft. One of my musical doyens, Paul McCartney, explicitly acknowledged it in his book The Lyrics. In The Beatles’ song Birthday, there are two lines that go: I would like you to dance (Birthday) Take a cha-cha-cha-chance Of this “cha-cha-cha” repetitive lyric (known as a stutter or stammer lyric), McCartney said it was inspired by The Who’s “f-f-f” on “fade away” in the song My Generation. In turn, according to McCartney, David Bowie was inspired by the “cha-cha-cha-chance” of The Beatles’ in his “cha-cha-changes” in the song Changes. McCartney said, “Being a songwriter is about picking up the baton and holding it for a while, then passing it on.”

Ideas float around us perpetually, but only in rare moments does someone congeal something really new out of the ether. I should not be ashamed of being shaped by, and forming ideas from, the songs I listen to. There are other things that shape me too: friends, family, books, appalling television, quality television, magazines (shameless plug), sunsets and freshly made ratatouille.

The thing is, it is not shameful to be influenced, it is what you do with those influences that matters and when it comes to making the best use of those things that shape you, it is never too late.

Terry

Write to WellBeing, Locked Bag 154, North Ryde, NSW 1670 Connect via Facebook or Instagram @WellBeing_Magazine We reserve the right to edit all letters.

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WellBeing

The Pulse

Sleep quality, a predictor of heart disease and metabolic health A study published in Nature Medicine explored how sleep affects various bodily systems, revealing its role in cardiovascular health, metabolism and mental wellbeing. Analysing data from 6366 participants, researchers found sleep traits were stronger predictors of metabolic health, including blood lipids and insulin resistance, compared to age, BMI or visceral fat. Poor sleep quality was linked to higher risks of heart disease, metabolic disorders and mental health issues. Surprisingly, gut microbiome composition and diet were more predictive of sleep apnoea symptoms in women than traditional risk factors such as a high BMI. The study showed that lifestyle behaviours, such as smoking and watching TV, had a significant impact on sleep patterns. These findings emphasise the crucial role of sleep in overall health and suggest that sleep monitoring could be a valuable tool for predicting and preventing chronic conditions. The research underscores the need for personalised sleep interventions.

Source: Nature Medicine

Surprising link between flossing and strokeƥprevention A preliminary study presented at the 2025 American Stroke Association’s International Stroke Conference suggests that flossing at least once a week may lower the risk of stroke caused by blood clots blocking brain blood flow and irregular heartbeats. The study analysed more than 6000 participants and found that flossing was associated with a 22 per cent lower risk of ischemic stroke, 44 per cent lower risk of cardioembolic stroke (blood clots travelling from the heart) and 12 per cent lower risk of atrial fibrillation (irregular heartbeat), independent of other oral hygiene behaviours such as brushing and dentist visits. Regular flossing also reduced the likelihood of cavities and gum disease. Oral health behaviours are associated with inflammation and hardening of the arteries. Researchers believe that flossing may lower inflammation and oral infections, which could reduce stroke risk. This study highlights flossing as a simple, affordable habit that could contribute to better cardiovascular health. However, further research is needed to understand the long-term effects.

Source: ScienceDaily

Replacing meat with plant-based substitutes can lower cholesterol A study led by the University of Granada found that replacing meat with plant-based alternatives can reduce cholesterol and body weight in the short term. Analysing eight previous studies, including seven clinical trials with 369 adults, the researchers discovered that plantbased meat substitutes, made from fungi, vegetables and legumes, lowered total cholesterol (six per cent), LDL cholesterol (12 per cent) and body weight (one per cent) over one to eight weeks. These alternatives, designed to mimic meat’s texture, aroma and flavour, may serve as a step toward plant-based diets without sacrificing the meat-eating experience. The study suggests potential cardiometabolic benefits, particularly for individuals with higher cholesterol or poor metabolic health. The researchers emphasise the need for further studies to assess long-term effects on cardiometabolic health, mental health and gut microbiota, as well as the environmental impact.

Source: The American Journal of Clinical Nutrition

Images: Pexels

Medical findings for a healthier body

Words by Lisa Guy

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WellBeing

Life Lines

Forming healthy habits A recent systematic review published in Healthcare explored the time required to form health-related habits and identified key factors influencing their development. The study found significant variability, with healthrelated habits generally taking two to five months to establish, ranging from four to 335 days. Simple habits, such as flossing, were easier to form, requiring less time, while complex habits, such as healthy eating and stretching, varied from 91 to 154 days. Factors like repetition, consistency, enjoyment, planning and context stability played crucial roles in habit development.

Morning practices and simple repetitive behaviours were easier to automate and showed the largest improvement. The review highlights sustained, consistent efforts and realistic timelines are key to forming lasting habits. Short-term challenges, such as 21-day programs, are often ineffective for forming complex behaviours like exercise and healthy eating. Recognising the time required to form habits can help individuals stay motivated.

Source: Healthcare

Cold-water immersion — what the researchƥreveals Cold-water immersion, from icy dips to cold showers, is trending, but how much is backed by science?

“Cold-water immersion has been researched and used in sports for recovery, but despite its growing popularity in health circles, little is known about its effects on the general population,” says the University of South Australia (UniSA) researcher Tara Cain.

The UniSA study analysed 11 studies with 3177 participants, finding that cold exposure may reduce stress, improve sleep and enhance quality of life, but effects are time-dependent. Stress relief lasts about 12 hours, and benefits from 20–90 second showers fade after three months. Regular cold showers were linked to a 29 per cent reduction in sickness absence from work. Co-researcher Dr Ben Singh explains that cold exposure triggers a temporary spike in inflammation, akin to how exercise initially damages muscles before strengthening them. This may explain why elite athletes use ice baths to reduce soreness despite short-term inflammation. Researchers stress that more long-term studies are needed to understand lasting effects and optimal use.

Source: PLOS One

Socialising helps prevent dementia Research from Rush University in Chicago, USA, suggests frequent social activity may help delay or prevent dementia in older adults.

The study, published in Alzheimer’s & Dementia, found that more socially active individuals showed a 38 per cent reduction in dementia risk and a 21 per cent reduction in mild cognitive impairment risk. The least socially active participants developed dementia an average of five years earlier. Social engagement strengthens neural circuits, which helps protect against cognitive decline. The study involved 1923 dementia-free older adults, who were followed for five years. Those with more social interaction had reduced rates of dementia, even after adjusting for factors like age and physical activity.

These findings highlight the potential of social activity as a community-level intervention to reduce dementia risk and its associated healthcare costs.

Further research is needed to explore the long-term benefits of social engagement.

Source: Alzheimer’s & Dementia

Images: Pexels

Interesting slices of life

Words by Lisa Guy

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CHANGE LIVES, ONE MEAL AT A TIME

LEAD THE WAY AS A: • • • • • • • •

The science is clear – the right food can lift mood, prevent illness and support lifelong wellbeing. Study Nutrition and help people eat better, feel better and live longer.

torrens.edu.au

@torrensuni

@torrensuniversity

Clinical Nutritionist Nutrition Writer Recipe Developer Nutrition Project Officer Nutrition Researcher Health Educator Product Developer Sports Nutrition Coach

LEARN MORE

@torrensuni

@torrensuni

Torrens University Australia Ltd, ABN 99 154 937 005, RTO No. 41343, TEQSA Provider ID: PRV12209 (Australian University), CRICOS Provider Code: 03389E. Information provided in this document is current at the time of publishing (June 2025). T1456

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WellBeing

Green Beat

Why the world’s oceans are heating faster than ever The rate of ocean warming has more than quadrupled in the past 40 years, rising from 0.06°C per decade in the late 1980s to 0.27°C per decade today, a new study reveals. Published in Environmental Research Letters, the study helps explain record-breaking ocean temperatures in 2023–2024.

Lead author Professor Chris Merchant likens it to a bathtub: “In the 1980s, the hot tap was running slowly. Now it’s gushing, and the only way to slow warming is by cutting carbon emissions.” The rapid heating is driven by Earth’s growing energy imbalance, with more solar energy being absorbed than is escaping into space. This imbalance has doubled since 2010 due to rising greenhouse gases and reduced sunlight reflection.

With oceans absorbing heat at an accelerating rate, scientists warn that warming over the next 20 years could surpass the past 40. Cutting fossil fuel use is critical to slowing climate change.

Source: Environmental Research Letters

Air pollution isn’t just harming your lungs, your liver is at risk, too Long-term exposure to low levels of traffic-related air pollution may harm the liver and increase the risk of metabolic-associated fatty liver disease, a new study in mice suggests. Fatty liver is the most common liver disease worldwide and can lead to inflammation, scarring and liver failure, as well as increase the risk of cancer. “We often think of air pollution as damaging the lungs, but it also aff ects the liver,” says Professor Hui Chen from the University of Technology Sydney (UTS). We breathe in tiny PM2.5 particles from polluted air, which enters the bloodstream, accumulating in the liver and disrupting metabolism. The study, published in the Journal of Environmental Sciences, exposed mice to real-world traffic pollution, showing cumulative liver damage over 12 weeks. “There is no safe level of exposure,” explains Professor Chen. To reduce risk, she advises avoiding peak-hour traffic, taking fewer congested routes and keeping car windows closed in heavy traffic.

Source: Journal of Environmental Sciences

Chlorella and the future of sustainable nutrition A freshwater alga, Chlorella vulgaris, could be the next superfood, offering a sustainable solution to global food security, a new study reveals. Rich in protein, lipids, carbohydrates, vitamins and minerals, chlorella requires minimal land and water to cultivate. It enhances food products with antioxidants, immune support and detoxifying properties, making it a promising nutraceutical. Published in the Journal of Food Science, research from the University of Birmingham highlights challenges in large-scale production and consumer acceptance. Scientists recommend improving cultivation techniques, processing methods and sensory appeal to boost adoption. It shows potential in preventing Alzheimer’s, supporting mental health and offering anti-tumour properties. Future research should focus on optimising strains, refining bioavailability and reducing production costs through advanced cultivation and processing technologies.

Source: Journal of Food Science

Images: Pexels

All the latest in environmental issues

Words by Lisa Guy

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WellBeing

(Prunus domestica) Words by Dr Karen Bridgman

Prunes do much more than stimulate digestion.

Despite being sweet, they help regulate blood sugar and can even strengthen bones.

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hile Prunus domestica is the most common plum used, a prune is a dried plum of any of the 1000-orso varieties available worldwide. Prunes can be used in cooking for both sweet and savoury dishes and have even been made into a highly alcoholic drink similar to cider, called jerkum.

Active ingredients Prunes are high in phenolic compounds such as chlorogenic and neochlorogenic acids, sorbitol and both soluble and insoluble dietary fibre (seven per cent). This fibre contains a significant amount of the prebiotics inulin and pectin. Prunes are high in potent antioxidant and anti-inflammatory compounds (anthocyanidins), giving them the highest antioxidant capacity of any dried fruit, and provide a range of vitamins (particularly vitamins B6 and K) and minerals (potassium, manganese, boron and magnesium).

Therapeutic uses Gastrointestinal Prunes have been used for many years as a mild laxative and digestive normaliser due to their fibre content as well as natural sorbitol (a sugar alcohol that by not being absorbed can act as an osmotic agent, resulting in a laxative effect). Prunes have been shown to be more effective than psyllium husks to relieve constipation. Preventing constipation (it has been estimated that 14 per cent of the global population suffer from constipation) with safe functional foods such as prunes helps to prevent longterm bowel problems such as diverticulitis and bowel cancer.

Chlorogenic acid, a compound found in prunes, is metabolised by specific gut microbes into compounds that may support

Conclusion Overall, prunes are a delicious and healthy way to maintain health, a functional food that helps to prevent many of the chronic illnesses plaguing our Western society.

One word of caution: unfortunately, prunes can contain acrylamide (a potential neurotoxin) formed during the processing if dried at high temperatures, so be careful of dosage. The potential dosage to have this effect is calculated to be 500 times an average daily dosage, so this is not usually an issue.

References available on request.

Dr Karen Bridgman is semi-retired (from clinical practice) so she can focus on developing medicinal gardens and growing and preparing foods with clinical applications.

Image: Getty

Prunes

the growth of beneficial bacteria such as bifidobacteria, which play a key role in bowel health. Prunes are considered a safe, effective functional food and play a significant role in managing gastrointestinal health, as part of a general dietary plan.

Cardiovascular The high phenolic content of prunes reduces the oxidative damage to lipid (fat) molecules. These phenolics inhibit the oxidation of LDL cholesterol, helping prevent damage due to abnormal cholesterol levels. In cholesterol metabolism, it’s not necessarily the LDL level specifically that can potentially cause problems; it’s the oxidation of LDLs and the carrying of fat-soluble chemicals by them that are more the issue.

Research has shown that prunes inhibit LDL oxidation, thus potentially acting as a preventive agent against chronic illness such as heart disease and cancer. The high potassium level is also useful to maintain cardiovascular health. The soluble fibre level helps to lower cholesterol by absorbing excess bile in the intestine and so helping excrete it. This encourages the liver to produce more bile from cholesterol, thus reducing the amount in circulation.

Endocrine Prunes provide a sweet hit with low calories and the soluble fibre in prunes assists in the regulation of blood sugar levels as it slows the rate at which food leaves the stomach and therefore slows glucose absorption into the bloodstream. With a glycaemic index of 29, unsweetened prunes have a lower glycaemic index than many other fruits despite their relatively higher sugar content.

This also assists in the prevention of diabetes by regulating blood sugar management.

Bone health Interestingly, prunes have been shown through research to assist in the prevention of osteoporosis by strengthening bones. Prunes downregulate osteoclast (catabolic or breaking-down bone), while upregulating osteoblast (anabolic or building-up bone) activity, thus not only protecting against but actively reversing bone loss.

Prunes improve bone mineral density, trabecular bone microarchitecture and biomechanical properties (strength and stiff ness), largely due to their polyphenol content. While dried apricots and grapes have shown lesser ability to protect bone, prunes are the only fruit to have an anabolic (bone-building) effect, particularly in the spinal vertebrae. The high content of boron in prunes also plays a role in the prevention of osteoporosis.

A serving of 100g of prunes gives 2–3mg of boron — the daily requirement for bone health.

Antioxidant The antioxidant components of prunes have the property of upregulating glutathione activity, thus improving antioxidant status in the body. Glutathione has also been shown to be involved in the suppression of bone resorption (even when associated with an oestrogen deficiency).

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WellBeing

Folic acid Words by Dr Karen Bridgman

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long with vitamins B12 and B6, folic acid is a major regulator of the DNA methylation processes in the body.

Food sources include green leafy vegetables (folate is derived from the Latin for foliage), chickpeas, liver, fortified breads and cereals, and brewer’s yeast. Folate deficiency is considered one of the most common vitamin deficiencies in humans. Studies have also shown that a zinc deficiency can reduce the body’s efficiency in metabolising folate, as well as cause lower plasma folate and decreased folate in the liver.

In the 1960s, the discovery was made that folic acid was important in the prevention of neural tube defects in babies. In the ‘70s and ‘80s, it was shown to be a critical nutrient in the prevention of cervical dysplasia. Following this was the discovery that folic acid was essential for preventing atherosclerosis associated with increased homocysteine. Since then, a deficiency has also been linked to an increased risk of various cancers, including colorectal cancer.

Therapeutic uses Pregnancy & neural tube defects Folic acid is important because supplementation around the time of conception has been shown to lower the risk of babies being born with a neural tube defect such as spina bifida. This is an increasing issue with multiple births.

Hypomethylation & hypermethylation Methylation is a critical metabolic process that occurs mainly in the liver and the gut. It involves modification of DNA in the regulation of gene expression. Undermethylation can result in increased inflammation and sensitivity to carcinogens, resulting in the tumour initiation process. Hypermethylation, on the other hand, can result in the suppression of the activity of tumour suppressor genes, thus increasing the progression of cancers. Bioavailable forms of folate may better support methylation metabolism.

Defects in the methylation process can occur from deficiency but also from a genetic abnormality of the methylenetetrahydrofolate

Folic acid for all?

While folic acid deficiency is very common, fortifying foods with this nutrient has raised issues that need to be considered. A high level of folic acid and low B12 in older people has been associated with increased risk of cognitive impairment and anaemia. In pregnant women, high levels have resulted in increased risk of insulin resistance and obesity in their children. Folate has a dual effect on cancer: protecting against cancer initiation but increasing progression and growth of precancerous cells. The research is therefore suggesting that a high folic acid intake may be harmful for some people. As our understanding of genetics and personalised nutrition grows, the conversation around folate is evolving, especially in relation to mental health, detoxification and hormone balance.

References available on request.

Dr Karen Bridgman is semi-retired (from clinical practice) so she can focus on developing medicinal gardens and growing and preparing foods with clinical applications.

Image: Designed by Freepik

Folic acid is an essential water-soluble vitamin occurring naturally in foods such as green leafyƥvegetables.

reductase gene (MTHFR), leading to high homocysteine levels, which are in turn implicated in vascular thromboembolism, coronary artery disease (atherosclerosis), cataracts and cancer initiation (ie colorectal cancer).

Two large research cohort studies were conducted on 72,348 women in 1990–2010 and 44,504 men in 1986–2010. Plasma homocysteine and the link between diet and risk of peripheral artery disease (PAD) was examined. High homocysteine and low folic acid levels were associated, and dietary folate intake was inversely linked with risk of PAD in men but not in women.

Another study showed that elevated homocysteine levels were an independent risk factor for vascular disease and that low levels of folic acid (with vitamins B6 and B12) were critical in the regulation of homocysteine metabolism, deficiencies increasing the risk of myocardial infarction.

Folic acid & cognitive function Folic acid in conjunction with vitamin B12 has been shown to lift cognitive function and reduce depression in the elderly and younger people. A deficiency can manifest as apathy, irritability, restless leg syndrome and a slowing of mental processes.

Digestive system Folate deficiency worsens the breakdown of the gut lining, leading to inflammation, diarrhoea, ulcers, colitis, poor absorption and further deficiencies. Cracks in the corners of the mouth and a swollen tongue are other symptoms.

Haematological Low folic acid and vitamin B12 lead to pernicious anaemia, along with low white cells and natural killer cells (increased risk of infection), as well as low platelets (increased risk of bleeding).

Drug-nutrient interactions Folate levels may be reduced by anticonvulsant medication for epilepsy (and supplementation may in turn reduce the effectiveness of the medication); oestrogens and the contraceptive pill; sulfasalazine and cholestyramine (reduce absorption); and methotrexate and similar drugs are antagonistic, so supplementing folic acid will reduce side effects.

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28/05/2025 8:43:06 AM

WellBeing

Going with your gut Words by Terry Robson

Do you make decisions based on your gut, or are you more likely to favour cool deliberation? Instinct might be regarded as rationality’s poor cousin, but it can in fact provide valuable information. Learning to listen to your gut may lead to better decision-making and improved quality of life.

Unconscious information Did you know you have sensory organs that gather information? Your eyes, ears and taste buds all register what is happening in the world around you and send data to your brain, which synthesises that data and makes decisions. However, that is not the end of the data-gathering network that your brain has at its disposal.

Sensors in your muscles, organs and bones all send additional streams of data to a part of the brain called the insula. Signals such as breathing rate, heart rate and body temperature are all somatic markers that provide feedback to your brain. This accessing of unconscious information that occupies the fringes of your awareness is known as “interoception” and it forms a vital component of good decision-making.

When you encounter a new situation, your brain is unconsciously scrolling through stored past experiences, looking for patterns that match your current experience. When a potentially relevant

pattern is detected, it is your somatic markers that let your brain know, through changed breathing, altered heart rate or tensed muscles. This is all an unconscious process, but it translates into nameless feelings, your gut instinct.

On top of external stimulation and interoceptive data, your brain also accesses your current active thoughts. This treasure trove of data is integrated into a single snapshot of your condition at any given moment, and your brain sums it all up, making decisions as to what a scenario means and what you need to do.

While the conscious parts of awareness are easy to value simply because you are aware of them, your unconscious, interoceptive gut feelings are less valued but equally as useful. In fact, a study published in the journal Cognition found that damage to a part of the prefrontal cortex in the brain can decouple the brain from interoceptive input, which does not reduce intellect but does impair the ability to learn from negative feedback. Your gut feelings, the interoceptive information that your body sends to your brain, are a vital part of how you navigate the world.

Your body knows The stock market is by no means a warm and fuzzy place. Large sums of money are exchanged, and it is all based on rationality. Or is it? Research tells us that stock market traders are highly influenced by their gut feelings.

One study from the journal Scientific Reports asked high-frequency male hedge fund traders to count their own heartbeats without touching their chest or pulse points. Compared to a control group of male university students, the stock market traders were much better at detecting and counting their own heartbeat. The traders with the most experience were even better than other traders, and ability to detect heart rate was directly correlated with how long they had been trading. The researchers made the point that gut feelings are important for stock market traders in making decisions and they will often go with what “feels right”, responding to their own internal

Image: Pexels

T

here is a lot of self-talk that goes on within all of us. You know the kind of thing: “Stupid!

Why did I have to mention the echidna?!” or “This shirt is really workin’ for me today!

Smokin’!” Or, “Will I look like a pig if I eat that last biscotti? I really want it, though. Maybe if I create a distraction by setting the packets of sugar on fire, I can grab it while everyone debates whether a latté will put out a sugar fire?”

While you may have not had those exact thoughts, you will have had others according to your own inner voice. Undoubtedly, your inner thoughts contribute to your outer decisions and behaviour, but they are not the entire story. There will also have been times when you have had a gut feeling or instinct about a situation that was beyond rational understanding. In a highly rational age, we tend to dismiss those gut instincts because they don’t fit a scientific model of sequential reasoning and understanding. However, the more we study gut feelings, the more we realise they contain valuable information and can lead to better decision-making.

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Body and Mind • Gut Feelings

Signals such as breathing rate, heart rate and body temperature are all somatic markers that provide feedback to your brain.

interoceptive signals, even if they are not aware that they are doing so.

Research by Portuguese neuroscientist Antonio Damasio has repeatedly shown that your body can work out patterns long before your brain does. If you can tap into that knowledge, then you can make better decisions, even when they are major life decisions.

Big decisions Deciding to get married is a big call. Marriage can be a challenging business and should not be entered into lightly after sharing a couple of glasses of champagne and some tonsil hockey at your friend’s housewarming party. You do need to give some careful conscious thought to your choice of partner, but your gut feelings can play a vital role, too.

A study published in the journal Science asked 135 heterosexual couples who had been married less than six months to answer questions about their relationship. The individuals were asked to report their relationship satisfaction and the nature and degree of their relationship problems. The conscious attitudes of the participants toward their relationship were also assessed by asking them to choose adjectives to describe their relationship from opposing pairs such as “good” or “bad” and “satisfied” or “unsatisfied”.

That was fine as far as establishing the participants’ conscious attitudes, but the researchers wanted to establish their gut feelings, or unconscious attitudes, as well. To do this, they flashed a photo of the participant’s partner on a computer screen for one third of a second followed by a positive word like “awesome” or “terrific” or a negative word such as “awful” or “terrible”. The participants then had to press a key on a keyboard to indicate whether the word was positive or negative.

It has been established in other research that people who have a positive feeling about their spouse are quick to recognise positive words but slower to recognise negative words. Similarly, people with a negative attitude are quick to identify negative words but slower to identify positive words.

So having established the conscious and unconscious attitudes of the individuals, the researchers then charted the course of the couples’ relationships over the following years.

They found that what the individuals consciously said had no relationship to their marital happiness over time. However, people who had the most negative or even lukewarm unconscious attitudes reported the lowest levels of marital satisfaction four years later.

It seems that gut feelings may be an accurate indicator of what will happen in a marriage.

Enhancing your interoception There are natural individual differences in how attuned we are to our gut feelings. However, given how useful gut feelings can be, it is worth thinking about how you can optimise your own interoceptive abilities.

Mindfulness practices such as meditation and breathwork are aimed at stilling the conscious chatter of the mind to enable you to connect to what is happening within you, therefore allowing you to better access your gut feelings.

Activities such as yoga, gym work and any form of physical exercise can help you better access what your body is telling you. If you are fit, then your body mass index (BMI) lowers and your baseline heart rate drops. This physical fitness improves heart rate detection ability and connects you more to what your body is telling you.

The bacteria that exist in your gut, your microbiome, are vitally important to your wellbeing.

Research has shown that your thoughts and feelings can be shaped by an interplay between your microbiome and your brain.

For instance, one study from the journal Neurogastroenterology & Motility examined differences in behaviour between adult mice that had normal bacteria in their gut compared to mice that had bacteria-free intestines. They found that the germ-free mice showed significantly more anxious behaviour than the mice with normal bacteria.

The researchers found that the bacteria present in the gut regulate the hormonal link between the hypothalamus, the pituitary gland and the adrenal glands. This is the “hormonal axis” involved in the stress response. They also showed that genes linked to learning and memory are altered in germ-free mice and they are altered in one of the brain’s central areas for memory and learning, the hippocampus. Having a healthy microbiome is essential for the flow of information between your gut and your brain.

Eating foods rich in probiotics, such as natural or Greek yoghurt, and prebiotics, such as legumes and leeks, may well enhance your ability to detect your own gut feelings.

There is indeed a lot of talk going on within you, and not all of it is coming from your head. Your body is sending your brain a stream of additional information and those gut feelings can help you make decisions, so you would be wise, or wiser, to listen.

Terry Robson is a writer, broadcaster, television presenter, speaker, author and journalist. He is represented by Key People Literary Management. Connect with Terry at terryrobson.com.

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30/05/2025 8:11:43 AM

WellBeing

HANDLING THE TRUTH Words by Terry Robson

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2/06/2025 3:24:31 PM

Mind • Truth in Relationships

We all tell lies. That is a sad but undeniable truth. The question is whether those lies damage the important relationships in your life and, if they do, how can you change this?

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Image: Pexels

elationships are challenging. Two people coming together to co-habit and share a lifetime, or even a few years, with each other can be difficult, if for no other reason than people are different. No two people are identical in their likes and dislikes, their strengths and weaknesses, or hopes and dreams. After the doe-eyed, weak-kneed, reality-defying honeymoon phase, a relationship must move into something more sustainable. Lasting relationships are not built on love, they are built on trust and, for trust to exist, honesty must feed it. If you want to bring truth-telling into a relationship, though, you need to be ready for the consequences. So, in the interest of relationships everywhere, we’ll explore how you can navigate honesty in your relationship. Before we do that, however, it behoves us to think about why we might lie in the first place.

Why lie?

On the face of it, as the truism says, honesty is the best policy. If that is the case, though, why do we all lie? Yes, even you tell lies, and you probably do it quite often. One study conducted at the University of Massachusetts and published in the Journal of Basic and Applied Psychology found that during any given 10-minute conversation, 60 per cent of people will lie. Maybe those “60 per cent” are real bad seeds, but researchers at the University of Notre Dame found that the average person lies about 11 times per week.

That is more than once a day, and it points to the fact that lying is simply part of being human and there are many reasons why this is the case.

For a start, lying is a strategy that would be favoured by evolution. You can use a lie to save yourself embarrassment or boost your image. If you lie about being the one who spilled your mammoth milk and put out the fire, then you can maintain your status in your neolithic tribe. It is natural to want others to think well of you and a well-placed lie can help in that regard. Humans need to be liked, and lying can make that easier.

Sometimes, a lie is not entirely selfish. When your partner asks, “Does my butt look big in this”, they are really looking for affirmation and your lie of, “Noooo, it looks wonderful!” makes them feel supported and confident.

That is all fairly innocuous lying but, in her book, Lying, philosopher Sissela Bok makes the point, “Those

who begin with white lies can come to resort to more frequent and serious ones … The aggregate harm from a large number of marginally harmful instances may, therefore, be highly undesirable in the end — for liars, those deceived, and honesty and trust more generally.”

Small lies can inure you to the effect of lying and may eventually lead to lying about bigger things such as money spent on a credit card, gambling or infidelity.

Lying has a spectrum and the endpoint of it is not pretty.

Nevertheless, we lie because, in the short term, it is often easier than being honest. Lying may lead to problems in the long term, but honesty is not without its own downsides.

Too true?

Before we go too far down the rabbit hole of creating honesty in your relationship, it is wise to consider whether telling the truth is a worthwhile goal?

German philosopher Immanuel Kant famously said, “By a lie, a [human] annihilates [his/her] dignity as a [human].” However, Kant is also renowned for taking this attitude to an extreme degree. For instance, he posed the question of what you should do if a potential murderer asks you where your friend is. Kant’s answer is that you should tell the murderer the truth. Would you save your friend’s life by telling a lie?

Another philosopher, Ludwig Wittgenstein, was described by his biographer Norman Malcolm as having a “ruthless integrity which did not spare him or anyone else”. There are countless instances of Wittgenstein behaving with a “cold brutality” in the name of being honest, and of hurting people in the process.

You could argue that if people are hurt by your honesty, that is their problem. But as members of a society, surely, we must take some responsibility for how our actions and utterances impact others? A blind adherence to truth-telling might reflect an inability to deal with the nuanced demands of social relationships.

Nevertheless, while unvarnished and thoughtless truth-telling can have negative outcomes, there is a range of benefits that arise from artful truth-telling in your relationships.

Truly liberating Honesty is an essential part of allowing yourself to be vulnerable. It also helps undo any self-deception that you might be carrying around. In psychological terms, being truthful reduces “cognitive dissonance”,

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WellBeing

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Mind • Truth in Relationships

The language that you use to convey your truth can make a big difference to how it is received.

the mental disharmony that arises from contradictions between what you do and what you believe.

Being truthful allows you to address your reality and take meaningful steps toward creating harmony within yourself and in your relationships to others. In fact, the “Science of Honesty” project at the University of Notre Dame found that truth-telling improves both mental and physical health. This was found in a study of adults aged between 18 and 71, where lying was shown to increase levels of stress, sadness and depression. Repeated lying was found to also associate with increased physical complaints such as headaches and sore throats.

Habitual lying means that you desensitise yourself to the deception of others and your conscience gradually becomes worn away. The Dalai Lama once said, “A lack of transparency results in distrust and a deep sense of insecurity.” Truth-telling by contrast is liberating and empowering. As Thomas Mann, early 20th-century German novelist and philosopher said, “A harmful truth is better than a useful lie.”

Truth-telling improves your health and helps your relationships to flourish, but that does not mean it is easy. Just like any skill, if you want to be able to tell the truth, you need to familiarise yourself with the components of the skill first.

Truth-telling tips The key to valuable truth-telling is intention. If you tell the truth in the hope of manipulating an outcome or hurting another, then only negativity can follow.

If, however, you tell the truth with the best interests of the recipient at heart, then even if difficult times follow, in the long run you will both benefit. That means the first step is to do the work on yourself so that you can be sure of your motivation. Having established self-awareness and knowing that your intention is to uplift rather than destroy, it is still necessary to have some guidelines in mind that will enable your truth-telling.

Simplify Elaborate explanations will only obscure your point and allow for misunderstandings and misdirection.

Speak your truth simply and in unvarnished terms.

If you are confident in it, that should be easy, if you are not confident in it, then don’t speak it.

Stop and listen When you are speaking your truth, don’t do it in a tirade. Make sure that you pause and give your partner time to digest what is being said and respond to it if they need to. When they do respond, listen to what they are saying and avoid just trying to bring the conversation to whatever your talking points may be.

Mind your language The language that you use to convey your truth can make a big difference to how it is received. “I’ve noticed” is a good way to lead into your topic. Mind you, this is not a licence to say whatever you want.

“I’ve noticed that you are a complete twat” is not a helpful relationship-building comment. However, “I’ve noticed you have not been wanting to spend as much time with me” is a non-accusatory opener.

To indicate that you empathise with your partner and are not just seeing them as the enemy, use phrases like, “I imagine you must be feeling pretty upset about what is happening at work.” The phrase “I imagine” shows them that you are trying to put yourself in their shoes and keeps you both on the same side.

Express what you are feeling but don’t state it as an accusation or hard fact. “I feel” is an invitation for your partner to consider what you are experiencing. Lastly, if you are telling the truth, be sure to not just present a problem but also offer a solution. Using the phrase “I need”, as in, “I need to keep playing soccer to take my mind off work” or “I need for us to talk about this with a counsellor”, is a way of suggesting how you see the relationship moving forward.

Remember whose truth it is It takes courage to tell the truth but always remind yourself that it is YOUR truth. As alarming as it is to consider, you might be wrong.

Collaborate Any distress in a relationship is at least partly owned by both partners. When you tell your truth, remember that whatever is happening is partly caused by you. Enter your truth-telling with a willingness to see what you are doing and hear how your partner perceives you. Owning your part in whatever is happening makes your relationship a collaboration rather than a competition.

Stay curious If you go into a truth-telling session with hard and fast outcomes as your goal, then you are inviting disappointment into your life. If you are willing to dispense honesty, then you must also be willing to receive it. Be curious and stay interested in what your partner has to say in response. Curiosity might have killed the cat, but it saved the relationship.

Remember that lying is a tool, a survival strategy that we weaponise to avoid embarrassment, boost self-esteem, create an image and protect the feelings of others. It is not always bad to lie but it is bad to always lie. Truth-telling must have a place in a healthy relationship and if employed with judgement, tact and grace, it will deepen intimacy and improve self-esteem for both the truth-teller and the truth-hearer.

Terry Robson is a writer, broadcaster, television presenter, speaker, author and journalist. He is represented by Key People Literary Management. Connect with Terry at terryrobson.com.

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30/05/2025 8:12:52 AM

WellBeing

THE HIDDEN COST OF

INSTANT GRATIFICATION Words by Jo Jukes

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3/06/2025 8:13:13 AM

Mind • Immediacy Culture

Whether it’s news, social media, shopping or streaming our favourite shows, smartphones offer us life “on-demand”. But experts think this convenience comes at a hidden cost, diminishing our patience and holding us back from reaching long-term goals.

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ood things come to those who wait. It’s a saying many of us are familiar with.

But with smartphones and apps offering us the potential to have almost whatever we want, whenever we want it, the days when we needed to wait for things seem long gone.

Many retailers now offer same-day delivery. We can get a lift at the click of a button on ride-share apps. We can consume news stories instantly, instead of waiting to read tomorrow morning’s newspaper.

We’re nudged when a streaming service drops a full season of a new show to binge-watch.

While this “on-demand” culture offers comfort and convenience, it comes at a hidden cost. Some experts believe that this immediacy mindset is rewiring our brain, diminishing our patience, encouraging impulsive decision-making and conditioning us to prioritise short-term fixes over long-term goals.

The long game The bad news is that these more challenging activities are often the ones that are going to bring us more sustainable happiness. These are our long-term goals, perhaps saving to buy a new home, meet a life partner, achieve career success or go on a dream holiday.

With immediacy culture keeping us trapped in a cycle of impulsivity, our future-orientated decisions are often de-prioritised in preference for short-term pleasure or convenience.

Perth-based clinical and counselling psychologist Kerstin Anderson-Ridge says, “I think this constant availability of that dopamine hit — things like social media or binge-watching TV — can make it so much more difficult to focus on tasks that really require more of a sustained effort.

“We have a weakened ability to set and achieve our longer-term goals [when being impulsive] — things like how we want our career growth to be, our fitness, our financial stability, which all take time, and they all take effort. But we’ve become so conditioned to expect everything instantly, we often give up really easily when things get a bit tough,” she explains.

Anderson-Ridge says the first step toward staying focused on our long-term goals, instead of always reaching for quick dopamine hits, is to reframe the idea of rewards. “Instead of focusing on what you’re missing right that minute, it’s focusing on what you’ll

Image: Pexels

Dopamine addiction If you’ve ever been frustrated by needing to wait for something, it’s probably not your fault. Experts believe that a desire for instant gratification and the pursuit of dopamine — a neurotransmitter and “happy” hormone — is most likely an evolutionary trait. Our ancestors who readily took advantage of immediate rewards were more likely to survive in unpredictable environments where food and resources were scarce.

Sydney-based clinical psychologist and author of The Dopamine Brain, Dr Anastasia Hronis, says, “Smartphones and social media apps are designed to stimulate the brain’s reward system and activate dopamine. This occurs with every notification, like and comment. This can create a cycle where someone is constantly seeking ‘more’.”

Whether it’s likes and follows, progress bars, rewards, surprise discounts or other gamification

elements, many apps stimulate dopamine through creating anticipation of a reward and through offering validation.

“These quick and easy bursts of dopamine can lead to the brain craving immediate reward and short-term gratification,” explains Hronis. “Since it is so easy to access ... it can make it harder for people to engage with harder activities for longer-term gratification.”

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WellBeing

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3/06/2025 8:13:39 AM

Mind • Immediacy Culture

With immediacy culture keeping us trapped in a cycle of impulsivity, our futureorientated decisions are often deprioritised in preference forƥshortterm pleasure or convenience.

get later. An example might be if you tend to quit something — a goal or a project you set yourself — it’s reminding yourself of the long-term satisfaction of finishing it, rather than the short-term pain of doing it.”

For example, online dating isn’t always fun, especially if you mindlessly swipe through potential matches seeking instant validation. But pushing through the discomfort of awkward small talk may feel easier if you focus on your end goal — meeting someone you click with, even if (probably like you!) they aren’t “perfect” straight off.

Impulse control With everything on-demand, delayed gratification — the ability to resist immediate rewards in order to achieve greater or meaningful rewards in the future — is becoming a lost art. But research suggests that developing the skills utilised in delayed gratification, such as patience and self-control, can help boost your wellbeing in the long run.

The most well-known experiment on delayed gratification was by Stanford University in the 1960s. Researchers gave a group of preschool-aged children a marshmallow. The children were told they could eat the marshmallow right away but if they waited an extra 15 minutes, they would receive two marshmallows and could eat both.

When following up with the children later in life across several decades, the researchers found that those who had been able to wait — to delay gratification — for the second marshmallow ended up performing better academically and, as adults, coped better with stress, pursued their goals more effectively and were far less likely to be overweight.

Experts believe that having better and more well-practised impulse control allows you to make conscious, mindful decisions, which can lead to healthier choices around things like diet, exercise and relationships. It also enables you to resist the temptation of short-term rewards that could have a detrimental effect, such as alcohol, drugs, doomscrolling and compulsive spending.

Anderson-Ridge thinks this culture of having everything on-demand is also affecting our short-term planning and organisational skills. If we want to travel somewhere, a few swipes can bring a ride-share driver to our door; we don’t need to plan ahead to check bus timetables or leave extra time for delays. If takeaway food can be delivered in 20 minutes, we don’t need to schedule time for a supermarket trip or for meal prep.

Relying on our smartphones for instant access to information also means we don’t need to use our brainpower or cognitive skills as much. For example, we can instantly receive directions to a restaurant on Google maps instead of calculating a route ourselves.

At the press of a button, language translation apps can replace our brain’s need to memorise foreign phrases for our next overseas trip.

This can make it easier for us to avoid problemsolving and thinking for ourselves. This is echoed in a study published in 2015 by the University of Waterloo in Canada. The research suggested that smartphone users who are intuitive thinkers — those more likely to rely on gut feelings when making decisions — frequently use their device’s search engine rather than their own brainpower. The researchers found that these individuals may look up information that they actually know or could easily learn, but were unwilling to make the effort to actually think about it.

Frustration tolerance By losing the skill of delayed gratification, experts also believe our tolerance for minor inconveniences is being diminished.

“There’s a skill we refer to as ‘frustration tolerance’.

That is, our ability to tolerate frustration,” says Hronis. “We build this when we have to work hard to get something we want. It helps us cope with setbacks in life, manage difficult situations and regulate unpleasant and challenging emotions, without becoming overly distressed.”

Having a higher frustration tolerance helps us become more resilient and cope with daily annoyances, even small things like conflict at work, family arguments, a delayed train or your favourite lunch-time snack being sold out.

“When we have access to instant gratification and things are pretty easy, then we lose the opportunities to build that tolerance to challenges and frustrations.

This can certainly contribute to people becoming more impatient, as well as having shorter attention spans.”

If you get easily angry or frustrated at minor inconveniences like waiting for slow webpages to load, being stuck in traffic, or not immediately being able to find something in the office kitchen, you may have a low frustration tolerance.

The good news is that like a muscle, you can gradually train your frustration tolerance to increase it. Look for opportunities to expose yourself to frustrating moments and sit with them, rather than always opting for the quickest and easiest option through your phone.

Every now and then, stand in line for the cashier at the supermarket instead of whisking through the selfcheckout or ordering groceries for home delivery. Enjoy making a “wish list” and wait a week to buy something instead of impulsively clicking “buy now”. Instead of binge-watching a full season of a Netflix show in a weekend, make a conscious effort to watch one only episode a week, yes — even if it ends on a cliffhanger!

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Mind • Immediacy Culture

With everything on-demand, delayed gratification — the ability to resist immediate rewards in order to achieve greater or meaningful rewards in the future — isƥbecoming aƥlost art.

Finding comfort in discomfort Pushing through discomfort can not only increase your frustration tolerance but help build your overall resilience and ability to focus.

According to Sydney-based psychologist and cyberpsychology researcher, Jocelyn Brewer, “We train our attention based on the media that we consume.

If you’re consuming TikTok or very short-form video content, and you’re not making time to reflect or digest what you’re consuming, then it will chop your attention up into confetti.”

Studies show that attention spans are declining as smartphone usage increases. One study, by psychologist Gloria Mark of the University of California, Irvine, found that over the last 20 years, the average time that a person can focus on one thing has dropped from around two and a half minutes to 47 seconds.

Next time you want to open Instagram to scroll through reels or mindlessly swipe through more potential matches on Hinge, pause to question why you are opting to swipe, click or scroll. It may be a coping mechanism to self-soothe or distract yourself from life’s problems, instead of dealing with them.

To combat this, Brewer suggests a technique that she calls “urge surfing”. This is putting a space between the urge and the action, to help assess your need for it. Even just waiting 20 minutes for the initial urge to wear off could help. “Just notice that urge, write it down, distract yourself, see how long you can go without thinking about it.”

Brewer says this can help you consider whether it’s something you really need to consume, and ask yourself, “Or is that just a massive distraction from doing the big stuff, the uncomfortable stuff, all the things that we procrastinate on, whether that’s work, home or processing our emotions.”

Rediscovering the art of delayed gratification doesn’t mean throwing away all the convenience that technology offers us. It’s about finding balance and having a mindful and patient approach to a world that constantly tells us to “act now or miss out”.

Jo Jukes is a freelance writer based in Sydney. She is passionate about health, wellbeing and eco-travel, and writes for publications across Australia, New Zealand and the United Kingdom. For more, visit jojukes.com

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Doer & Thinker • Sheila Vijeyarasa

PLAN C:

Navigating infertility

Sheila Vijeyarasa redefined success, motherhood and her self-worth by surrendering old expectations, embracing the unknown and finding deep transformation through adversity.

Words by Jessica Lee

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Doer & Thinker • Sheila Vijeyarasa

“To embrace a Plan C mindset meant letting go of what I thought life should look like and leaning into the possibilities of what it could be.”

I

t’s not every day you find yourself being filmed while you sit on the toilet, trying to urinate on a pregnancy test strip. Yet this is exactly the situation Sheila Vijeyarasa found herself in. In her latest book, The Power of Little Steps, she writes, “As I sit here, with a camera capturing every awkward angle, I can’t help but wonder: ‘How did I get here?’

‘This wasn’t the plan!’”

This intimate moment was being filmed for Channel 9 documentary Big Miracles, a behind-the-scenes look at the hope and heartbreak of infertility and in-vitro fertilisation (IVF). According to IVF Australia, “One in six Australian couples of reproductive age experience difficulties conceiving a child.” For so many couples and single women, becoming a parent requires an incredible amount of medical intervention.

This was certainly true for Vijeyarasa and her husband Tyson Salijevic. While they knew IVF would be difficult, they had no idea how physically and emotionally exhausting it would be. They didn’t know how much grief they would face or the bravery they would need to become parents.

The IVF journey At age 38, Vijeyarasa had a successful career and was in a serious long-term relationship. However, when that relationship ended, she wasn’t ready to give up her dream of becoming a mum, so she froze her eggs.

It wasn’t until she was 45 that she met her husbandto-be, Salijevic, who was 46. While they met later in life, they fell in love quickly.

Within three months, they were consulting with IVF Australia to start their journey to become parents.

They began by using the eggs that Vijeyarasa froze.

From her 11 frozen eggs, only one viable embryo formed, and sadly it didn’t result in pregnancy. From there, they harvested her eggs but, at age 46, the odds were stacked against them. They tried six rounds of IVF using her eggs, but unfortunately each attempt failed to produce a pregnancy. It was a heartbreaking process for the couple.

On their final round of IVF using her last egg, the Big Miracles cameras were rolling as Vijeyarasa did a home pregnancy test. The tension was palpable. When the cameras zoomed in and “not pregnant” appeared on the test strip, she buried her head in her husband’s shoulder, sobbing, “No, no, no!” He took her in his arms and kissed her softly on the head. In that moment, they both knew that their dream of starting their own family was over.

Pivoting to Plan C Their last IVF failure was devastating for the couple.

“When things didn’t go as planned, it felt like the ground had been ripped out from beneath me,”

Vijeyarasa says. “We felt betrayed, like utter failures.

There’s a rawness when you realise the life you envisioned is slipping through your fingers, and no amount of effort can force it back into place.”

Even with incredible medical advancements, there’s still no guarantees with IVF. “This was a humbling realisation and forced me to reframe my expectations and lean into the deeper lessons of resilience and surrender,” Vijeyarasa says. To continue their journey, the couple needed to pivot to Plan C. Their doctor suggested they consider conceiving using an egg donor. “It all felt scary and foreign,” Vijeyarasa says. “You’re going against the natural order of things. I worried the child wouldn’t love me, but deep down my biggest fear was that I wouldn’t love the child.”

It took time and deep soul searching for Vijeyarasa to consider having a child that wasn’t biologically hers.

She says, “To embrace a Plan C mindset meant letting go of what I thought life should look like and leaning into the possibilities of what could be.”

Navigating grief and loss Arriving at acceptance wasn’t easy. Vijeyarasa went into a grieving process for about three months when she realised she wouldn’t be able to conceive a child with her own eggs. “With IVF, the big grief is the first failed pregnancy test, and then after that it’s all compounding grief,” she says.

“Grief felt like a heavy all-encompassing fog that I couldn’t shake — a tsunami of energy. It would hit from the beginning of the day. When I would open my eyes in the morning, the first thing I would say is ‘I’m not a mother and I don’t know if I ever will be’.” Feeling scared and exhausted, she says, “I’d just roll over and pull the sheets over my head — I couldn’t face the day.”

As she navigated her grief, Vijeyarasa says, “I allowed myself to cry. I didn’t push it away or pretend it didn’t hurt. I leaned into the pain, knowing that healing begins with acknowledging the loss.”

Facing the possibility she might not become a mother, she says, “I was grieving all the memories you imagine you will create as a parent and all the future milestones, like the first day of kindergarten, Christmas and vacations.”

Brave little steps As overwhelming as this time was, Vijeyarasa chose to focus on small things she could do. She calls these her “little brave acts”. In her book, she defines these as, “Those small, gutsy moves that keep us going, even when life feels like a hot mess.” She says, “One of the most transformative lessons for me was understanding that bravery isn’t about a single, big, heroic act. It’s about taking one little step, then another.”

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Doer & Thinker • Sheila Vijeyarasa

For Vijeyarasa, this meant starting her day asking, “What’s the little brave thing I could do today?” Some days that meant dragging herself out of bed at 5am, changing out of her pyjama pants, putting on her sneakers and going for a walk, knowing no one would be around to see her. Other days she would go to yoga, meditate, go for a run or a brisk walk. Moving her body was an essential part of her healing process.

Her husband became her rock, helping her navigate this dark time. “Tyson reminded me of the power of partnership — of having someone by your side who believes in you even when you’re struggling to believe in yourself,” she says. “There were times I felt like I was free-falling into the abyss, but Tyson was always there to remind me that I wasn’t navigating this alone.”

Cocoon of healing Essential to Vijeyarasa’s healing process was giving herself time in solitude and reflection, a phase she calls the “cocoon of healing”. She says, “When we’re in the winter of our life, we’re meant to turn down the noise of everything else around us. Cocooning means creating the conditions for deep healing and reflection.

It’s where we do quiet, unseen work that prepares us to break free and emerge stronger, more aligned with who we’re meant to be.”

While she was in her cocooning phase, she got out her pen and paper and explored some deep personal questions, a process she calls “brave awareness journaling”. She didn’t shy away from the tough questions. “I asked myself questions like, ‘What would my life look like if I didn’t have a child?’” she says. “‘What’s my vision for my life?’ ‘What is my greater purpose?’ ‘Who is Sheila in all this?’”

“… ‘If we don’t have children, am I enough?

Is this marriage enough?’ He grabbed my hand and pulled me in, giving me a kiss and the biggest hug. He said, ‘My god, you’re more than enough.’”

Facing shame This wasn’t a comfortable process for Vijeyarasa.

Facing these questions took her into the depths of shame and guilt. “Shame and IVF go together,” she says. “IVF goes to the heart of our identity as women and who we are. Society looks at women and says, you’re successful if you’ve had children, even more so if you’ve had children and a career. I felt like I failed as a woman. I felt debilitating shame. I wondered, ‘If I’m not a mother, where is my worth in the world and society?’”

As she considered the possibility of a child-less future with her husband, she felt overwhelming shame and guilt as a wife. “I vividly remember the night before we did the second donor egg implantation.

I turned to Tyson and I said directly, ‘We’re at the end now. We’re at our financial and energetic end. If we don’t have children, am I enough? Is this marriage enough?’” Vijeyarasa says. “He grabbed my hand and pulled me in, giving me a kiss and the biggest hug.

He said, ‘My god, you’re more than enough.’ He said, ‘If this doesn’t work out, we are just going to have the most amazing life, and it will be a different life.’”

Letting go and accepting It took immense bravery to face their deepest fears and come to a place of acceptance. Despite how much Vijeyarasa and Salijevic wanted a family, they trusted they would be okay if they couldn’t. “I would’ve found another way to love, another way to have expansion,” she says. “That would’ve grown me in another direction.”

Finding new hope After a three-year journey of heartbreak and loss, the couple were finally successful when Vijeyarasa fell pregnant at 47, on their second round of IVF using a donor egg. On April 11, 2024, Phoenix was welcomed into the world, a beautiful, healthy baby boy. For the couple, this was the happiest moment of their lives.

They have since revealed on Big Miracles that they are going to try for baby number two.

Challenging societal norms The IVF journey challenged Vijeyarasa’s views about motherhood and love. Her fears of not being able to bond or love her son were unfounded. “Becoming a donor mum expanded my understanding of what it means to create and nurture life,” she says. “It’s about love, connection and the commitment to show up for another human being, no matter how they come into your life.”

Vijeyarasa doesn’t shy away from challenging societal norms through brave life choices. “When you become a donor mum, you’re teaching everyone to love in a different way, because it’s such an unconventional way to love,” she says. “You’re teaching everyone to give up their outdated beliefs about how to start a family. It’s wonderful when people break the rules around us, they open up a sense of possibility.”

Personal transformation Vijeyarasa’s journey to becoming a mum changed her.

“I’ve softened, I’ve slowed down. I have deep empathy for anyone having fertility struggles,” she says. “I also have so much respect for mothers and motherhood, because of the fight I needed to take to get there.”

She also has empathy for those struggling to achieve a dream, who feel stuck and unsure if it’s ever going to happen. To them, she says, “Don’t give up on your dreams. Keep going, keep pivoting through little brave acts.”

Even though her IVF journey didn’t go to plan, she has come to value the transformative power of Plan C. In her book, she writes, “Plan C isn’t just another

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“… You’re teaching everyone to give up their outdated beliefs about how to start a family. It’s wonderful when people break the rules around us, they open up a sense of possibility.”

fallback plan; it’s often the path that’s most aligned with our true purpose and where we find real fulfilment.”

Reflecting on her IVF journey and becoming a mum, she says, “For me, I realised it was always meant to be this donor path. Now that I look into Phoenix’s eyes, I know, ‘You were always meant to be my son. Not the eggs I froze at 38.’”

Vijeyarasa has a deeper sense of purpose in her life and is passionate about sharing her story to help others. She is a regular keynote speaker and has poured her heart into her new book, The Power of Little Steps — a guide to help others navigate life when things don’t go to plan.

Being on Big Miracles has also taught her the power of vulnerability. “After the show aired, countless people reached out to share their own struggles with fertility, resilience and life not going to plan,” Vijeyarasa says. “Sharing my journey on television taught me the power of vulnerability. It reminded me that by telling our stories, we create space for others to find strength in their own.”

Vijeyarasa’s journey to becoming a mum has been anything but conventional — it was a path filled with resilience, heartbreak, bravery and ultimately deep personal growth. “This journey taught me to surrender control, trust the process and stay open to the unexpected,” she says.

Reflecting on her experiences, she says, “Becoming a mum was not just a biological journey; it was a spiritual and emotional one. It required me to redefine what motherhood looked like for me. Today, I can say with gratitude that every tear, every failure and every brave act brought me to this moment, holding my son and knowing it was all worth it.”

Jessica Lee is a writer, coach and speaker. She is passionate about helping people navigate change and loss, build mental resilience, prioritise wellbeing and live with more joy and purpose. Get in touch with Jessica at jessica@thesparkeffect.com.au and thesparkeffect.com.au.

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Mind & Spirit • Accepting Mortality

FREEDOM FROM DEATH ANXIETY

Images: Pexels

IImage: mage: Arthu Arthur t rP Poulin oulin

Words By Linda Moon

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Mind & Spirit • Accepting Mortality

Our culture encourages denial about death. While we don’t talk about it, death anxiety is a pervasive theme of being human, shaping much of what we think and do.

Coming to terms with our mortality can only help us.

W

e first become aware of death’s universality, irreversibility and inevitability between the ages of three and nine. This terrifying discovery comes to us in gradual stages, says Professor Ross Menzies, a mental health author, professor of clinical psychology at the University of Technology, Sydney and practising clinical psychologist. From then on, we live our existence under the fearful spectre of death, he says, a bitter knowledge that’s the source of much (mostly subconscious and repressed) distress.

What’s less understood is how fear of death shapes human wellbeing, behaviour and society.

This revelation is the crux of a groundbreaking book, Mortals: How the Fear of Death Shaped Human Society, co-authored by Menzies and daughter Dr Rachel Menzies (also an acclaimed psychologist). Death, they write, is the “worm at the core of the human psyche, nibbling away at our sense of security”.

Professor Menzies has been treating people with anxiety-related and mood disorders for more than 30 years and has become a leading expert in the field of death anxiety. “To some extent it’s present in all of us,” he says. “It’s one of the great curses of being human.”

The human curse All biological life perishes. But humans are doubly cursed by our awareness of death. It’s our intelligence and capacity for reflective consciousness that’s to blame, allowing us to contemplate the future, where, inevitably, as the duo write in Mortals, “all paths are leading — to the grave”.

Research, their book tells, shows death is greatly feared, for many to the point of undermining enjoyment in life. Death is our biggest fear in childhood and adolescence. Mercifully, death anxiety tends to subside in the last third of life, Professor Menzies says. “One obvious reason is that the quality of life is diminishing: you’re not losing as much,” he says. “You also may have become satisfied with what you achieved in life.”

Manifesting differently in all of us, death anxiety, he says, is a complex construct, because there’s no single, defining component. “Some people with death anxiety are worried about the notion of nothingness and going to nothingness; others are worried about missing out on things they’ll never get to see. Yet others are worried about loved ones dying: all of their

death anxiety is about attachment figures they don’t think they could cope without. Some are worried about the passage to death. It’s ‘what if I got incredibly sick with a terminal illness, and it was a slow and painful passage to death’. You can end up terrified of death for a multitude of reasons.”

The root of anxiety According to Professor Menzies, death anxiety drives a lot of mental health problems. Research by Dr Rachel Menzies, and her team at The University of Sydney, suggests our terror of “the end” is related to a variety of mental health problems. This link is particularly strong with anxiety disorders, such as panic disorder, somatic symptoms related to anxiety, generalised anxiety disorder, illness anxiety (dread of disease associated with excessive doctor visits and medical checks) and obsessive-compulsive disorder. (Rachel Menzies received the Dick Thompson Thesis Prize for her work on the link between death anxiety and OCD.) “Anxiety is a very large number of conditions that we now think of as being derivatives of death anxiety,” Professor Menzies says. Anxiety around death may indeed be the underlying cause of many phobias — such as fear of the dark, spiders, germs, heights, flying, crime and natural disasters.

A link between death anxiety and depression is less clear, however Menzies believes it’s a factor in existential-type depressions. “They’re about, you know, what’s the point of my existence? I simply work all day, crash at the end of it, get up and do it again, and then eventually go to dust,” he says.

Coping mechanisms Throughout the ages, we’ve employed various strategies for living with the knowledge of our demise.

As discussed in Mortals, these range from plain old denial and suppression to seeking immortality in various guises — egoic achievements, lasting legacies, continuing our genetic line. For many, the answer is to live a grand existence.

Traditionally, religions, with their varying beliefs about the afterlife, have been a source of comfort in all cultures. “If death is the oldest thorn in our side, then religion is its oldest balm,” the Menzies write in Mortals. What most religions share is the belief in an indestructible soul and the promise of immortality in the afterlife.

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“Some people with death anxiety are worried about the notion of nothingness and going to nothingness; others are worried about missing out on things they’ll never get to see. Yet others are worried about loved ones dying … Some are worried about the passage to death.” [says Menzies].

Harmful consequences On the downside, our mechanisms for coping with death’s ever-present shadow are often maladaptive, damaging to us, society and the planet. Taken to its extreme, eat, drink and be merry for tomorrow we die, for instance, can bring on ill health.

There’s experimental research showing that the desire to have lots of children relates to death anxiety, Professor Menzies reveals. “We’ve over-populated our planet in part because of the deep desire to cheat death and leave our genetic material.”

Another unhelpful way we deal with death anxiety is to live well through consumerism, which causes obvious problems for the planet, he says. “And we know that religious wars and conflicts over who’s got the right story to death, are problematic.”

Life extension or death denial?

Echoing the pharaohs of ancient Egypt, the super wealthy today collectively spend billions to avoid death, albeit in the pursuit of life extension via science.

Professor Menzies finds the obsession in various areas of science to extend life at all costs, appalling.

During COVID, for example, we shut down nursing homes and prevented the dying elderly from seeing their loved ones. “We put a greater price on getting that 93-year-old to 94 than we did on the quality of their life,” he says.

“It does seem strange that we can now keep people alive for a very long time, often in appalling circumstances where they’re demented, they may be blind and deaf. We’re obsessed in a way that doesn’t suggest acceptance of death in our culture.”

Radical acceptance “In Mortals, we argue that of all the schools of thought over the last few thousand years, the group that were probably closest to giving us a solution were the stoics,” Professor Menzies says. “The stoics taught that desiring anything beyond your control is a recipe for anxiety. The principle of desire in stoicism is a simple one: if I only desire the things within my control, I won’t be anxious. If I desire a cup of tea, I won’t be anxious, but if I desire to see my children get to maturity, I’ll be anxious, because I can’t make it happen. The Stoics encourage radical death acceptance. Humans need to accept their mortality and accept that death can come at any minute, and not rail against it so much.” It’s being accepting of whatever happens.

Healthy balance Accepting death doesn’t mean we shouldn’t look after our health, but it’s doing so within the understanding that we can’t control our passing. “To be frank,”

Professor Menzies says, “there’s not many things a person can do to stay healthy”. Research shows longevity is linked to balance in only a few things — moderate exercise, sleep, good diet, healthy weight and eliminating lifestyle factors known to contribute to early mortality.

“What goes wrong for humans is they start doing other things that are unnecessary,” he says. “Scrubbing their skin or checking the gas stove is off 50 times, or overly using the health system by checking the same symptoms three times in four weeks.”

Living better “It would be better if they were enjoying the moments they had,” he says. “Watching the movies, eating the pasta, listening to the music and just enjoying the fact that they got to experience existence, rather than railing against, you know, how long have I got in the theme park? We need people to get to the idea that that’s a bit of a boring question. Does it really matter if I live 727,000 hours or 762,000 hours? Surely what matters is how I lived during it.”

Embracing the reality of death helps us use our living time more wisely. In this sense, death can be a shrewd ally and counsel.

Death exposure One of the most important principles in beating anxiety is confronting our fears, Professor Menzies adds. “We’ve known that for hundreds of years. You know, if someone’s afraid of dogs, you get them a puppy.” He says more collectivist societies deal better with death. In most modern Western societies, we’ve hidden death away and avoid contact with it as much as we can. “We used to live in villages, there’d be local graveyards and you might walk past many of your relatives on a daily basis,” he says. “Now, we put them in places like [western Sydney cemetery] Rookwood with a million people interred, but no one’s passing there. Now, the elderly don’t tend to live with us, so we don’t tend to see death in our homes. We put them off into nursing homes, palliative care units and so on. The majority of Australians wish to die in their homes. The majority do not get to, because we’ve medicalised the end of life. Even when people are dying with terminal illnesses, often nobody is talking to them about death, everyone’s avoiding the topic. It’s very strange.”

Talk about it Professor Menzies encourages us to explore and talk openly about death. Benefits include helping us release our terror, plan better for our end, prepare others and die better. Talk about the sort of funeral you’d want, he suggests. Encourage your family and others to talk about death. “There’s this sort of death conversation

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Mind & Spirit • Accepting Mortality

that the positive death movement, which is trying to encourage a more positive attitude to the end of life, really emphasises.”

He thinks Death Cafes — an international movement where strangers gather to talk about death over coffee and cake — are great.

Other opportunities for talking and thinking constructively about death include with death doulas, spiritualists, palliative care organisations and watching documentaries and movies on the topic.

Images: Pexels

Spiritual philosophies and practices Philosophies and practices that encourage mindfulness, living in the now and embracing impermanence can help neutralise fear of our future demise. A study published in Mindfulness, in 2022, found both mindfulness and contemplative practices (visualising Mother Nature and encouraging a positive inner state) effective in reducing fear of death.

Does religion help? A study of data on 26,000 people worldwide, published in Religion, Brain & Behavior, found the most religious people and atheists tended to fear death the least. Shedding light on the paradox, a small, qualitative study, published in The Journal of Religion, Spirituality and Ageing, discovered those with a “loose” or “lost” religion expressed more fear of dying than participants with a lacking, lasting, liminal, learned (informed by academia) or liquid (blended spirituality) religion. A British YouGov study, also looking at this question, found nonpractising religious people somewhat more likely to fear death than those practising their religion. Perhaps, inconsistency between our beliefs and behaviours increases death anxiety.

Or we fear punishment in the afterlife.

Many have found hope in the millions of near-death experiences catalogued by medical professionals around the world. Experiencers generally cease to fear death.

What’s certain: hope makes our suffering more bearable. Death is a mystery and no small matter. We should not be shamed by our fear of it.

Linda Moon is a freelance health, travel and lifestyle writer and a qualified naturopath based in Katoomba, NSW.

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WHAT EVERY WOMAN SHOULD KNOW ABOUT

thrombosis Certain risks in women’s health such as breast cancer or heart disease have your attention, but has thrombosis? It affects thousands of Australian women each year during pregnancy, postpartum, menopause or while on the pill and can be a deadly, silent threat. Here we unpack the risks, the subtle symptoms and the conversations to be had now, not later.

B

lood clotting is a healthy and helpful way for our body to heal after injury. However, when a clot develops in a vein or artery and obstructs blood flow, it becomes thrombosis. This can be fatal. One in four deaths worldwide have thrombosis as their underlying cause.

Throughout their life, women will face many choices that can contribute to their risk of thrombosis. These include decisions made around contraception and family planning, pregnancy and childbirth, as well as managing menopause symptoms. During their reproductive years, women have a higher risk of thrombosis than men and, in recent years, thrombosis was the leading cause of direct maternal deaths in Australia.

According to Thrombosis Australia, blood clots are responsible for an estimated 10 per cent of all deaths in the country, but up to 70 per cent of these are preventable. Recognising the symptoms and planning ahead during times when you are at an increased risk are essential to help lower your chances of developing thrombosis.

Programs and Clinical Strategy at the Heart Foundation. “Some of them promote blood clotting, while others act to prevent it, or break down clots that have formed. These things work in a balance to clot when we need to but keep our blood moving freely when we don’t.”

Venous thromboembolism (VTE) is a blood clot that forms in a vein. It can include deep vein thrombosis (DVT) and pulmonary embolism (PE). Each year, 30,000 Australians develop VTE, including both DVT and PE. Complications of thrombosis can be life-threatening and can include a stroke or heart attack.

DVT, the more common form of thrombosis in Australia, occurs when a blood clot develops in the deep veins of the lower leg, thigh or pelvis, but can also sometimes occur in the arm. A PE occurs when a blood clot from DVT breaks off and travels to the lungs where it becomes lodged in the pulmonary artery, which can be life-threatening. Pulmonary embolism is the third-leading cause of cardiovascular death, according to a report in the Australian Journal of General Practice.

Thrombosis or a blood clot?

Blood clots are clumps that occur when blood hardens from a liquid to a solid to prevent excess bleeding during injury.

Usually, the body will naturally dissolve a blood clot after the wound has healed and it is no longer needed.

“Blood clotting is a complex process that ... is controlled by a variety of different proteins and other chemicals,” says Natalie Raffoul, senior manager of Healthcare

Know the signs The first step to prevention is understanding the symptoms. According to the National Blood Clot Alliance, “study after study has shown that fewer than one in four people have any recognition of blood clots or their signs and symptoms.”

The symptoms of a blood clot in the arm or leg include: • Redness or discolouration of skin • Skin that is warm to the touch

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Words by Jo Jukes

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Symptoms of thrombosis can be subtle, such as swelling, redness or pain in the legs, which many women overlook.

• • •

Pain or tenderness Swelling or throbbing in one leg Swollen veins that are hard or sore when you touch them The symptoms of a blood clot in the lung include: • Difficulty breathing, especially if it comes on suddenly • Chest pain that’s worse when you breathe in, particularly a sharp, shooting pain • Coughing up blood • Feeling dizzy and lightheaded • Faster-than-normal or irregular heartbeat If you experience any of these symptoms, seek immediate medical help. For some, the symptoms may only be mild, while in some cases, there may be no symptoms at all. According to Thrombosis Australia, for those affected by pulmonary embolism, sudden death is the first symptom in almost 25 per cent of cases. That’s why being aware of how to prevent it is essential.

Women and thrombosis The general risk factors for thrombosis, for all genders, are obesity, smoking, hospitalisation, longhaul flights, having diabetes, a history of blood clots, (either individually or in the family), bed rest or extended period of inactivity or age (40+).

If you’re a woman, however, there are several other lifestyle factors that could increase your chances of developing thrombosis. While men have a higher risk of thrombosis than women after the age of 45, women are at higher risk during their reproductive years.

According to Raffoul, these risk factors include “pregnancy and the use of oestrogen-based medicines as contraceptives or to relieve some of the symptoms of menopause. Since thrombosis is often preventable, women can lower their risk by understanding its causes and taking steps to prevent it.”

The lifestyle risk factors for women are: • Family planning and contraception • Pregnancy, birth and for six-weeks postpartum • Menopause and hormone-replacement therapy.

Fluctuating oestrogen levels in the body can increase a woman’s risk of blood clotting. If you’re taking medication that will alter your oestrogen levels, be aware that your chances of developing thrombosis will be increased during this time. “Oestrogen is prothrombotic, meaning it promotes blood clotting. It increases the levels of proteins that encourage clotting, while reducing those that prevent it,” says Raffoul.

“We don’t know exactly how it does this, but research has shown that it may be different depending on the dose and the way oestrogen is given, for example either in a tablet or skin patch. This means that oestrogen-based medicines can change the amounts of these clot-controlling factors in your blood and tip the balance towards clotting.”

The pill One of the most common reasons for a woman consuming oestrogen is as a form of contraceptive.

The combined oral contraceptive, or the pill, contains both a synthetic oestrogen and another hormone called progesterone.

A report in the Australian Prescriber journal stated that the pill is the most commonly used contraceptive method by Australian women and approximately 50–80 per cent use it at some stage during their reproductive years. Yet according to Thrombosis Australia, the pill can increase your risk of developing thrombosis by two to three times, compared to those not taking it.

“Because of all the different doses and methods of administration, it is difficult to pinpoint the exact risk of taking an oestrogen-based medicine,” says Raffoul.

“But it is important to note that even though there is an increased risk, the overall blood-clotting risk of taking these medicines is still very low.”

However, there are other factors that, when combined with using the pill, can further increase your risk. One factor is being overweight.

A research review published in ESC Heart Failure found that women who present both obesity and use of combined oral contraceptives (COC) have a greater risk of between 12 and 24 times of developing venous thromboembolism (VTE) than non-obese non-COC users.

While the risk is relatively small when using the pill, your doctor will be able to assess your personal risk factor of clotting. In some instances, they may prescribe an oestrogen-free, progesterone-only pill, often referred to as the “mini pill”. This is associated with a lower risk of clots, but is linked to other disadvantages such as acne and irregular menstrual bleeding.

Pregnancy If a woman decides to get pregnant, this is a time when she will also be at a higher risk of thrombosis.

Compared to non-pregnant women, the risk of VTE is increased by four to five times. In the postpartum period, up to six weeks after giving birth, the risk is even higher, 20-fold, according to a review published in the American Heart Association Journals.

This is because during pregnancy, a woman’s blood clots more easily to lessen blood loss during labour and delivery. Pregnant women may also experience less blood flow to the legs later in pregnancy because the blood vessels around the pelvis are pressed upon by the growing baby.

According to clinical haematologist Dr Opelo Sefhore, who also serves as the clinical trials fellow at the Perth Blood Institute, “Venous-thromboembolic events were the leading cause of direct maternal deaths in Australia in between 2006 and 2016. This is from the Australian Commission on Safety and Quality in Healthcare, and it was responsible for about 10 per cent of maternal deaths.”

Other factors can further increase the risk of clotting during pregnancy. According to Dr Sefhore, those at a slightly increased risk are patients over the age of 35, those that have had two or more previous pregnancies or if they are carrying twin or triple pregnancies.

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“Women often assume they’re too young or too healthy to be at risk, but that’s a dangerous myth,” says Dr Ananda-Rajah.

“As the uterus expands, it compresses on the blood vessels in the groin, and that reduces the blood flow back to the heart and increases stasis [a situation where blood is not able to flow properly through the tissues] and that, in itself, increases your risk of clots,” explains Dr Sefhore. “And, obviously, if you’re carrying multiple pregnancies, the level of hormonal changes is slightly different to if you’re carrying just one pregnancy.”

During pregnancy, thrombosis is something that can be managed or prevented and should not cause panic or worry. If you are pregnant or planning to get pregnant, flag the following points if they apply to you and ask your doctor to take this into consideration when assessing your risk for thrombosis: • A family history of blood clotting, gestational diabetes or pre-eclampsia • If you are planning on delivery by C-section • Are over the age of 35 • Are overweight or have a BMI higher than 30 • Have diabetes, heart disease or lung disease • Are a smoker • Have had two or more previous pregnancies • Are carrying multiple babies • Have ever had a blood clot before or have a genetic blood clotting disorder Assisted reproduction and IVF Conceiving through IVF or assisted reproduction increases the chance of getting thrombosis. The number of mothers becoming pregnant this way isn’t small. According to data from The Australia and New Zealand Assisted Reproduction Database (ANZARD), 20,000 babies are born from IVF treatment in Australia each year, representing one in 18 children.

This rises to one in 10 children born to mothers aged 35 years and older.

“Patients who have IVF or reproductive assisted services have a higher risk than if you have a natural conception,” says Dr Sefhore. “That’s because they have artificially high levels of oestrogen, or hormones, at the time that they are trying IVF, so they are at an increased risk of thrombosis.”

A study published in the British Medical Journal (BMJ) compared the risk of PE and VTE in women undergoing IVF pregnancy and women undergoing natural conception. It found the risk of VTE for IVFpregnant women was 4.2 in 1000, but just 2.5 in 1000 for women who fell pregnant naturally. The risk of VTE was increased during the whole pregnancy, but particularly during the first trimester. The risk of pulmonary embolism in women who fell pregnant through IVF was three in 10,000, compared to 0.4 in 10,000 for spontaneous pregnancies.

The delivery room and beyond Regardless of whether you become pregnant through IVF or by natural conception, a conversation with your doctor is key to early diagnosis of thrombosis and prevention — together, you can form a management plan.

This is especially important if you have had thrombosis before or are considered in the high-risk category.

“For women who have a previous history of thrombosis, we always recommend that they get seen by a haematologist as soon as they find out that they’re pregnant, because they will need ongoing haematology management throughout their pregnancy,” says Dr Sefhore.

Management is often done using prophylactic blood thinners, meaning a slightly lower dose of medication than if treating an active clot. “Unfortunately, the only downside is that it’s only in the form of an injection,” says Dr Sefhore. “That’s the safest treatment that we can give, because it has no effect on the baby.”

A management plan not only lowers the risk of blood clots but can also help reduce your anxiety and uncertainty. “It has to be very tightly managed by a multidisciplinary team, so haematologists, obstetricians and paediatrics are all involved,” explains Dr Sefhore. “But it’s very safe if we do it in that manner. Delivery can be in the form of whatever the patient chooses, so natural vaginal delivery or if they want a caesarean, we can always support them, as long as we have a plan in place.”

The chances of developing thrombosis don’t disappear after delivery of the baby. During the six-week postpartum period, women are also at a heightened risk. This is due to hormonal changes during pregnancy that create a hypercoagulable state, meaning the blood is more prone to clotting. This is combined with potential complications such as prolonged immobility after delivery or recovery from a C-section.

Hospitalisation and surgery Alongside having a C-section, other major surgeries on the abdomen or lower body are also a risk factor, such as having a hysterectomy, a surgical procedure to remove the uterus. This is usually due to being inactive while on bedrest.

Being immobile for prolonged periods of time increases your chances of developing thrombosis because it can cause blood to pool in your legs.

According to the Australian Commission on Safety and Quality in Healthcare, many of the 30,000 Australians that develop blood clots each year develop them during or following a hospital stay, and an estimated 5000 people die each year as a result of hospital-acquired VTE. “Hospital stays are a significant risk factor for VTE, accounting for nearly 10 per cent of in-hospital deaths,” says Raffoul. “In fact, VTE is one of Australia’s leading causes of preventable death. More specifically, nearly 95 per cent of people who develop VTE in hospital have just had surgery. Orthopaedic surgeries (such as hip and knee replacements) are the most likely to lead to blood clots.”

While you might think a hospital stay is an opportunity to rest and binge-watch your favourite show, it’s important to incorporate activity and movement as soon as you’re able to. How often you do

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“It’s not just about recognising the signs — it’s about knowing your personal risk factors,” says Professor Hunt.

this, and what type of movement you can do, will depend on your surgery type and recovery plan. Your doctors will advise you and this may be assisted with the use of blood-thinning medication or compression stockings.

“Getting out of bed with the help of a physio or nurse and walking is the best way to be active,” says Raffoul. “They will let you know when you can do it alone. But if you can’t do that, research has shown that even movements of your feet and ankles can be enough to get your blood moving and reduce your risk of developing thrombosis.”

Menopause management According to the Australasian Menopause Society, there are more than two million postmenopausal women in Australia, and a study found that around 13 per cent of menopausal women in their 50s and 60s use HRT to manage their symptoms such as hot flushes and night sweats.

A study published in the BMJ found that the risk of developing thrombosis was increased for women using HRT in tablet form and was slightly increased the higher the dose — women taking HRT tablets were up to two times more likely to be at risk compared to other forms (such as patches, gels or creams).

Taking HRT through other forms was not found to increase the risk. This is because the oestrogen in tablets is processed through the liver, which can trigger the production of clotting factors, while transdermal forms deliver oestrogen directly through the skin, bypassing the liver and therefore not causing this clotting effect.

Regardless of whether HRT is used, women who experience early menopause, before the age of 40, or late menopause, after 55, have a higher chance of developing thrombosis and heart disease. This is because during early menopause, the body experiences a quicker decline in oestrogen, while in late menopause, the body experiences prolonged exposure to oestrogen. These fluctuations in oestrogen levels can influence the blood’s clotting mechanisms.

Prevention There are general lifestyle changes you can make to lower your risk of developing thrombosis. These include: • Staying active. Even just moderate exercise can help lower the risk of clotting, such as swimming, yoga and walking. “Aim for at least 150 minutes of moderate exercise weekly,” advises Raffoul.

•

Eating healthy. Minimise sugar and trans fats and limit red meat consumption. “Focus on a balanced diet rich in fruits, vegetables, wholegrains and lean proteins,” says Raffoul.

• Maintaining a healthy weight. Women with a BMI over 30 have a higher chance of developing thrombosis.

• Doing your research. Where possible, find out your family history of blood clotting and other risk factors.

• Staying hydrated. Aim to drink about eight cups of water each day.

• Quitting smoking. Smokers are at a higher risk of developing clots, as chemicals in tobacco smoke make certain proteins in your blood “stickier”.

• Travelling smart. If you are taking a long-haul flight, or another journey over four hours, be sure to stand up and move around every couple of hours if you’re able to. If not, roll your ankles and flex your calf muscles. Drink plenty of water to stay hydrated. The Aerospace Medical Association suggests drinking about 230mL for every hour you’re in the air.

• Moving while ill. If you’re unwell with the flu, COVID-19, premenstrual syndrome (PMS), period pains or another illness that would require you to be in bed for several days, be sure to get up and move around every few hours, even if it’s only to use the bathroom, get a glass of water or do a couple of slow laps around your home.

Implementing these preventative measures is essential. If you’re a woman, this is particularly important around the moments or milestones when you are more at risk, such as pregnancy, postpartum and when taking oestrogen-based medicines.

If you have had a blood clot previously, it’s even more important to stay vigilant about the symptoms of a recurrence. According to the US Centers for Disease Control and Prevention (CDC), one third (33 per cent) of people who experience a VTE event will experience a recurrence within the following 10 years.

Even if you aren’t in the high-risk category or think none of the risk factors apply to you, remember that everyone is at risk. According to the National Blood Clot Alliance, around 30 per cent of blood clots are unprovoked, meaning there is no identifiable risk factor.

Understanding the symptoms and recognising them, either in yourself or someone close to you, could save a life.

Jo Jukes is a freelance writer based in Sydney. She is passionate about health, wellbeing and eco-travel, and writes for publications across Australia, New Zealand and the United Kingdom. For more, visit jojukes.com

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A BRE ATH OF FRESH AIR, INDOORS

Indoor air is an underrecognised avenue for exposure to potentially harmful pollutants.

Fortunately, there are many actions you can take to minimise the health risks they pose.

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ith Australia and New Zealand having lost much industrial activity to countries overseas and as the proportion of internal combustion vehicles on the roads continues to fall as they are substituted with electric cars, it is easy to mistakenly conclude that the challenge of pollution has largely been solved. Against this background, the issue of indoor air quality often receives less attention than it deserves. In both countries, the average person spends about 90 per cent of their time indoors, underscoring the importance of this issue.

In addition to chemicals, other indoor pollutants include dust, mould, mites, pollen, microplastics and bacteria. Studies have found that levels of indoor pollution can be two to five times higher than outdoors. As the average home today is

more airtight than a decade or two ago, reduced airflow can lead to an increased concentration of these pollutants.

Globally, around 30 per cent of people use fuelwood for cooking, heating or lighting, creating harmful particulates. Shortterm symptoms include eye, nose and throat irritation, while long-term effects can include reduced lung function and the development of heart and respiratory disease. The World Health Organization (WHO) backs the use of LPG instead, which has been found to roughly halve indoor particulate levels.

Neither fuel is ideal from a climate change perspective and, especially in arid areas, deforestation caused by sourcing wood for domestic consumption is a serious problem.

Another direction involves the spread of ultra-efficient cookstoves that reduce pressure on wood sources and are designed to minimise particulate emissions.

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Words by Martin Oliver

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Indoor air pollution levels can be two to five times higher than outdoors, yet most of us spend about 90 per cent of our time inside.

The role of chemical sensitivity Most likely to be affected by indoor pollutants are people with multiple chemical sensitivity (MCS), who may encounter symptoms such as nausea, fatigue and dizziness. Traditionally, there was a tendency to think that this condition was psychological in origin, but such a notion is challenged by a 2023 study that revealed brain imaging differences including the sensitisation of certain receptors.

Those with MCS need to be vigilant about minimising a wide range of chemical exposures.

Volatile organic compounds (VOCs), a class of chemicals that includes formaldehyde and benzene, are the number-one trigger for people with MCS. A survey carried out in 2019 looked at people in the UK, USA, Australia and Sweden and found that about a third considered themselves sensitive to synthetic fragrance, a product usually made with VOCs. The chemical sensitivity issue goes beyond domestic settings and extends to a range of other environments including offices, shopping centres, hospitals and classrooms.

Sick building syndrome Decades ago, a pattern of symptoms was identified in office workplaces, including throat irritation, headaches and difficulty concentrating. This came to be known as “sick building syndrome”, a term coined by the WHO in 1986. Likely causes are thought to include poor ventilation, chemicals, low humidity, unhealthy positive ions emitted by electronics and inadequate lighting.

Sick building syndrome has a negative effect on productivity, in addition to contributing to a poorerquality experience at work. The easiest way to confirm its existence is when symptoms reliably occur while in the building and go away when away from it.

Strategies include reducing the time spent in the office, removing the sources of chemicals where feasible, improved ventilation, maintaining a humidity level between 40–70 per cent, the use of negative ion generators and natural or improved lighting.

Gas as a common pollution source Inside homes, gas stoves and unflued gas heaters emit nitrogen oxides, carbon monoxide, formaldehyde and benzene. Of these, the last two are known to cause cancer, and nitrogen dioxide is known to be a source of asthma. Research from the US indicates that about one in eight cases of childhood asthma is specifically caused by the use of gas stoves. On these stoves, a yellowish flame indicates unhealthy carbon monoxide and soot emissions, while a blue flame is burning at its optimal efficiency.

Avoiding gas or, alternatively, switching from gas to electricity are beneficial both from a health and

environment standpoint. Natural gas (methane) and LPG (often a propane and butane mixture) are both fossil fuels by definition, unlike electricity, an increasing proportion of which is now coming from renewables.

When using a gas stove, and for venting particulates released from the food being cooked, ventilation and the use of an extractor fan are both helpful. When looking at a gas heater purchase, far healthier is the flued type with a vent that passes through the wall behind the heater, evacuating nearly all the nasties to outdoors. However, one significant downside of vented heaters is that they are not portable.

In Australia and New Zealand, there are climaterelated moves towards phasing out mains gas connections to new dwellings. In Victoria, these connections were banned at the start of 2024, and in New Zealand, the Climate Change Commission put out draft advice recommending an end to domestic grid and bottled LPG connections by 2025.

Other indoor exposures Synthetic scents and air fresheners are commonly used in living spaces and bathrooms. A better alternative is to use natural products or open a window instead.

Harsh cleaning chemicals such as ammonia, bleach and other VOC emitters have been found to cause damage to the lungs, roughly on par with the effects of smoking. The effects are primarily felt by professional cleaners, but also apply to householders.

Choose natural alternatives if possible.

Candles made from paraffin wax can emit low levels of benzene and toluene. Unscented candles are better, and beeswax is the best type of candle for protecting one’s health and the environment.

Tobacco smoke, vape emissions and most candles are sources of harmful particulates in the sizes known as PM10 and PM2.5. Of these two, PM10 enters the lungs, while the smaller PM2.5 particles go deeper into the lungs and are more dangerous. Some indoor particulate matter originates from outside the home, from bushfires, diesel vehicles, industry and wood heaters.

Toxic lead can occur in pre-1970 paint and can become airborne during renovations on older houses unless safety precautions are followed. It is more harmful to children than to adults and can impact their IQ. According to a 2008 study, new PVC shower curtains can off -gas 108 different chemicals, mostly phthalate plastic softeners and VOCs. The best option when making a purchase is a PVC-free shower curtain.

Tackling mould One non-chemical indoor air issue is mould, which may be evident on objects, walls or ceilings. A musty smell

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Digital air-quality monitors may become as essential as smoke alarms — offering real-time warnings that could improve health outcomes on a national scale.

also indicates its presence. In a survey, 34 per cent of Australian homes self-reported mould, while 37 per cent of New Zealand homes were found to have visible mould. This problem is worse in humid environments and in rooms that receive little direct sun exposure.

Health effects can include asthma attacks and allergic reactions and are worse for people with weak immune systems.

Firstly, stop the entry of water, via the roof or other routes. Preventative measures can include ventilation, the use of extractor fans in kitchens and bathrooms, dehumidifiers and anti-condensation paint in rooms susceptible to black mould. Surface mould can be removed with a mixture of vinegar and essential oils such as clove, lemon and tea tree. Bleach is not recommended because it can bleach the mould instead of killing it. In worst cases, some areas of the wall may need to be removed and replaced, and if living in a rented property with serious mould problems, it may be best to move if possible.

New car smell The distinctive smell associated with new cars tends to appeal to certain people and can even have prestigious associations. However, this overlooks the dangers from the chemicals responsible, which are used in the making of leather, plastics and synthetic materials. A 2023 Chinese study identified the VOC acetaldehyde at 60 times the baseline safety level and formaldehyde at 35 per cent above the suggested limit.

This same study determined that after 10 minutes, these chemicals were capable of causing lethargy and drowsiness, posing an added safety risk on the roads. Other short-term symptoms may include dizziness, nausea and shortness of breath, while most studies on the new car smell phenomenon point to an elevated risk of cancer and birth defects. Exposure is accelerated when a new car is parked in the sun, causing the chemicals to outgas more quickly in the sealed environment.

When making a decision on a car purchase, it’s worth considering that a new vehicle will have lost most of its smell within a year, and a car that is several years old is likely to be free of new car odour. If you have a new car, remedies include ventilation, removing any protective plastic coverings and leaving trays of absorbent sodium bicarbonate under the seats.

products, but this is no complete solution. At a time when neither Australia nor New Zealand has government standards for indoor air quality, there are a few constructive things that people can do. Manual ventilation is a key factor, as is regular cleaning and vacuuming. Treading on carpets alone causes a plume of particles to be launched into the air. The best type of vacuum is one with a HEPA (high-efficiency particulate air) filter that captures virtually all particles, including the smallest ones, and produces far less dust.

Air purifiers are electrical appliances, usually cylinder-shaped, that generally consist of a fan combined with one or more filters, one of which is usually a HEPA filter. These purifiers often have a UV light feature that kills a lot of nasties.

Ozone generators are sworn by some to work against pollutants such as mould and smoke. It is very important not to run such a generator while anyone is in the same room because of the way that this reactive chemical attacks the body. Ground-level ozone has a relatively short lifespan and will dissipate of its own accord. If using such a generator, it is recommended to limit the treatment time, leaving some hours between the end of the cycle and spending time in the room, as well as venting any remaining ozone in the air. The use of these generators is generally discouraged by government agencies, based on the risks associated with their misuse and because it is argued that their air-quality claims have limited supporting scientific evidence.

Plants can also purify air through phytoremediation.

A 1989 NASA study found spider plants, snake plants and peace lilies effective at removing VOCs in sealed chambers. However, the American Lung Association points out that a large number would be required to make a real difference and that any effect would be dwarfed by the far more pivotal issue of the air exchange rate.

Far more high tech are digital air-quality monitors, which give real-time readouts of CO₂, VOCs and particulates, often with colour-coded warnings.

Elevated CO₂ can cause brain fog and other health issues and signals a need for better ventilation.

Widespread use of these tools could improve health outcomes on a larger scale.

Even though indoor air pollution is a significant challenge, there are a range of steps that people can take to tackle it.

Curbing indoor pollution Encouragingly, some industries have been fairly proactive in reducing chemical emissions from their

Martin Oliver is a writer and researcher based in Lismore, NSW.

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World • Urban Technology

PEOPLE-SM A R T CITIE S Words by Emma Nuttall

Digital technologies are evolving rapidly, transforming the future of cities, but for urban centres to be truly liveable and sustainable, people must be at the core of the vision.

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mart devices, from wearable technologies to phones, have undergone a significant evolution over the past decade, evolving from niche tools into indispensable technologies that millions of people use daily. Initially focused on fitness tracking and communication, these devices now serve a wide variety of functions, from health monitoring to contactless payment systems and access control. They have become integral to our increasingly connected lives.

At the same time, city centres are rapidly changing in response to technological advancements and the growing demand for sustainability. As populations surge, existing infrastructure is struggling to keep up, requiring innovative approaches to city planning and design. Smart technology that shares information between urban assets, and the people who live and work in the city, is part of the solution.

More than half the world’s population currently lives in urban cities and this number is projected to grow to 68 per cent over the next 30 years. Urban areas that aren’t equipped to handle significant

population growth may experience negative impacts such as overburdened infrastructure and environmental degradation that reduces the quality of life for the people who live and work there. The physical security, health and safety of residents also needs to be considered in line with population growth for a city, and its surrounds, to remain economically viable and liveable.

Many cities already use sensing technologies and data analytics to manage urban assets such as roads, public transport and waste systems. According to Dr Nicole Gardner, researcher, architect and author of the book Scaling the Smart City: The Design and Ethics of Urban Technology, sensors and Internet of Things (IoT) devices gather data about how the city functions.

This data is then combined and fed into smart systems — like a digital dashboard showing how the city is performing. The data helps create insights and automate systems to improve city operations in real time. For example, sensors can help manage traffic flow, coordinate waste collection or optimise energy

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The sticky ethical questions these examples raise include to what extent do we, as a society, agree to the collection and sharing of our personal data if it contributes to social good?

distribution. Smart parking meters, streetlights and sometimes even rubbish bins generate data that can be used to improve efficiencies.

Technologies such as artificial intelligence (AI) and augmented reality (AR) have the capability to address challenges including mobility, crime and outdated infrastructure. AR technology adds a layer of interactivity that can enable people to engage with their surroundings in innovative ways. AR overlays can be utilised in the design phase to plan infrastructure and used operationally to inform a crisis management plan or help visitors navigate their way around the city. AI can address the challenges of limited budgets and resources by automating processes and delivering predictive insights. By analysing complex data patterns, city leaders can predict trends in such areas as traffic, events and community needs.

Smart cities of the future More advanced cities have started to innovate further, putting data into the hands of end users — residents and businesses — to drive better decision-making. This involves leveraging technology not only to improve infrastructure but also to transform cities into fully connected ecosystems. These “smart cities” go beyond managing urban assets with sensors and data — they are designed to support the health of residents, reduce environmental impacts and actively involve businesses, residents and visitors in decision-making.

By integrating technology at all levels, these cities aim to remain economically competitive, while improving the quality of life for citizens. As stated in the United Nations Development Programme’s (UNDP) Handbook on Smart Urban Innovations, a city must respond to “the needs, realities and aspirations of its citizens, using technology and innovation to improve their lives and livelihoods”.

Human-centred design In the report Forces of Change: Smart Cities from the Deloitte Centre for Government Insights, authors William Eggers and John Skowron explain that the next iteration of smart cities will focus on the 3Ds: data, digital and human-centred design. These cities will harness the knowledge, experience and participation of the people who live and work there to make cities more sustainable and liveable. Instead of relying solely on data and technology or top-down decision-making, this approach encourages collaboration between governments, businesses and residents.

To solve real problems in ways that are meaningful to residents, advantageous to business and encourage lasting changes in behaviour takes a collaborative approach. Eggers and Skowron describe this dynamic as “tapping into the collective intelligence of the city”,

and it involves collecting data from citizens who live and work in the city, regarding how they use public spaces and interact with city services.

Wearable technology and smart devices Wearable devices such as smartwatches and fitness trackers serve a purpose in a smart city vision because they integrate user-centred, real-time data with the broader smart city network. These technologies include GPS, accelerometers and environmental monitoring apps that gather data about location, mobility patterns, air quality and even noise levels.

When personal data that is tied to specific times and places is combined with data from other sources, this information can reveal trends and patterns about how people interact with their environments, helping cities make improvements. By downloading an app, residents and city workers can effectively turn their smartphones or digital devices into sensors.

“Significantly, wearables collect user-centred data at a more granular level, for example health statistics including heart rates, skin temperature and motion and mobility detection such as gait and steps taken,” explains Gardner. This data is valuable because it is inherently user- or person-centred but also tied to geographic locations and environments where activities occur. “For example, a smart watch collects and processes data that can be used to create a metric for how many steps a person takes over time, but this data also relates to where and in what specific time period those activities occur,” Gardner adds.

The value of wearable tech and the performance of smart city systems relies on network effects. That is, when more people and things become networked and more data is generated, this can improve the efficiency, accuracy and reliability of smart city systems. For example, devices tracking pedestrian movement can optimise traffic flow and inform infrastructure improvements, while health monitors may contribute to identifying public health trends.

Health, safety, mobility A key application of wearable tech is in the areas of urban mobility and public health and safety.

According to Gardner, there is already a transition towards creating “smart” public health systems and this is occurring in a range of ways. “At an individual level, wearable tech for fitness tracking has enabled automated and convenient ways to track movement, glucose levels and other health indicators. Creating systems that make this kind of personalised health data accessible has contributed to raising an individual’s awareness of their health status and catalysed more proactive approaches to staying healthy,” she explains.

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Image: Getty

When it comes to the large amount of data these devices record, Gardner references Goodhart’s Law: “When a measure becomes a target, it ceases to be a good measure.”

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World • Urban Technology

At an infrastructural level, the integration of wearable medical technologies (MedTech) into public healthcare has provided new ways to monitor certain health-related conditions remotely. Remote-care monitoring technology has provided early intervention that can reduce hospital presentations and support people to continue to live well and safely in their own homes. During the COVID-19 pandemic, MedTech supported public healthcare initiatives such as virtual hospitals, helping relieve pressure on overstretched systems.

MedTech wearables are a potential avenue to collect health data across a population, providing valuable insights. Gardener cites AttentivU glasses as an example. Prototypes of these wearable smart glasses are being developed in the MIT Media Lab to address safety and wellbeing for various tasks and scenarios. “The AttentivU glasses integrate electroencephalography (EEG) electrodes to detect brain activity and electrooculography (EOG) electrodes to detect eye movement in order to measure cognitive performance and prevent fatigue, for example, while driving,” Gardner explains.

Privacy and security concerns According to Gardner, the success of networked systems depends on how many devices are connected and how much data is shared, which often hinges on user consent and product-specific terms and conditions. Citizens, often unknowingly, transform their smart devices into sensors simply by carrying them. This introduces challenges, particularly concerning privacy and ethics.

Gardner notes that wearable IoT devices, while empowering individuals with personalised insights, create data pipelines that are vulnerable to breaches.

“The same smartwatch that tracks your child’s walk to school can also produce data that others may hack,” she warns. While some sensor-based systems, like motion detectors, produce relatively impersonal data, others, such as smart glasses with cameras, collect highly personal and potentially identifying information.

Even seemingly anonymous data can become identifying when combined with other datasets.

Designing privacy-preserving systems is crucial, but there’s an inherent trade-off between individualised insights and potential compromises to personal data security. Where data is collected in legal and ethically responsible ways, it can be aggregated to generate rich insights about disease patterns and their relationship to events and environments. “The sticky ethical questions these examples raise include to what extent do we, as a society, agree to the collection and sharing of our personal data if it contributes to social good?” says Gardner.

Developers must grapple with trade-offs between offering valuable, personalised data insights and managing the compromises to privacy and security that come with increased data collection. While regulation plays a vital role in managing these risks

and ensuring devices are fit for purpose, the rapid growth of wearable technologies and apps creates challenges for regulatory bodies. These agencies face the dual task of safeguarding both the security and functionality of wearable devices, a task that grows increasingly difficult as the market expands.

To address these challenges, critical issues like data storage, ownership, security and visibility must be tackled proactively. Legislation must evolve swiftly to keep pace with technological advancements.

Negative health impacts Gardner agrees that in addition to privacy harm, there are other potential harms and unintended consequences associated with wearable tech. These include potential physical harms, such as devices emitting radiation (EMFs), devices malfunctioning and overheating, or device materials causing skin irritations or injuries. Additionally, the datafication of daily life has psychological and behavioural implications. For example, access to precise, real-time data about one’s health can empower individuals to take control of their wellbeing, but may also lead to anxiety, stress, restrictive or addictive behaviours or over-reliance on specific metrics.

It’s important to be mindful of these potential risks.

In regard to concerns with EMFs, using wearables with lower emissions or taking regular breaks from wearing them, especially overnight, can help reduce prolonged exposure. Additionally, maintaining good sleep hygiene, such as creating a calming bedtime routine, and using wearables in moderation can ensure these devices enhance, rather than interfere, with sleep quality and overall health and wellbeing.

When it comes to the large amount of data these devices record, Gardner references Goodhart’s Law: “When a measure becomes a target, it ceases to be a good measure.” Striking the right balance between providing actionable insights and avoiding unintended consequences is an ongoing challenge.

Concerns with a technology-first approach In 2020, the city of Toronto abandoned plans to build a smart city waterfront neighbourhood led

by Sidewalk Labs, a Google-backed company.

The vision was for a neighbourhood featuring sustainable architecture, sensor-based surveillance, autonomous vehicles and responsive, data-driven services. Residents and stakeholders objected due to significant privacy concerns, lack of a data governance framework and fears about “surveillance capitalism”. This concept refers to corporations monetising personal data at the expense of individual rights and safety. Key criticisms centred on how data collection would be handled, including the lack of transparency around how the personal data that was collected would be used. The collapse of the project was primarily due to resistance from the community and experts who feared that prioritising technology

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To solve real problems in ways that are meaningful to residents, advantageous to business and encourage lasting changes in behaviour takes a collaborative approach.

over human needs would result in privacy harm. The project failed to prioritise the impact on citizens and was therefore incompatible with public interest.

Cities demonstrating a person-first approach to smart design Several cities around the world are implementing smart city initiatives with citizens at the centre of their vision. Singapore has introduced several digital initiatives including contactless payment technology, MedTech monitoring devices and numerous digital projects that aim to assist the ageing population to live safely and independently in their own homes.

Singapore is also planning the development of an ecosmart city located in the western region of Tengah that aims to have a low carbon footprint with plans for sustainable construction and centralised cooling.

Biophilic designs that connect people more closely with nature aim to support residents’ physical, social and emotional wellbeing.

Helsinki is another example of a city that has embraced a human-centred approach to urban living, while prioritising sustainability and innovation.

The city uses smart technology in areas like transportation, energy and public services to improve life for residents. It also promotes collaboration and transparency by openly sharing data to improve efficiencies and create new services. Helsinki aims to become carbon neutral by 2035.

A futuristic city under development NEOM is a global hub under development in Saudi Arabia, envisioned as a people-first and environmentally conscious city that redefines urban living. At its core is THE LINE, a zero-carbon, carfree city, powered entirely by renewable energy.

Designed to span 170km in length, 200m in width and 500m in height, it aims to eventually accommodate up to 9 million residents within a 34-squarekilometre footprint.

THE LINE is planned as an example of “zero-gravity urbanism”, where city functions will be layered vertically, allowing pedestrians to move freely in three dimensions: up, down or across. Public spaces, schools, homes and offices will be integrated within a five-minute walk for all residents. A high-speed transit system will replace roads, enabling end-to-end travel time of just 20 minutes.

While NEOM’s vision is bold, its development has not been without significant challenges. Debates

over environmental impact and cultural heritage have drawn international scrutiny. Recent reports also indicate that Saudi Arabia has scaled back its mediumterm goals due to financial constraints, construction delays and logistical challenges.

Closing the digital divide Explosive population growth will present challenges to low- and middle-income cities that don’t have the funds to invest in digital technologies to ease the burden on transport and infrastructure. The United Nations (UN) emphasises the need for global support to help underdeveloped and developing countries adopt smart city initiatives and close the digital divide. The UN’s Global Digital Compact is a framework that outlines strategies to improve connectivity and increase digital literacy within these populations and increase access to affordable finance. The strategies require global cooperation and encourage public-private partnerships to enable equitable access to technologies. Without such measures, these countries risk being left behind in the transition to a digital future.

As urban population growth continues, the peoplefirst smart city model provides a solution to many of the challenges that dense population centres face, from resource management to healthcare access.

Resilient cities need to consider human connection and how people want to live in, and interact with, their neighbourhoods. Quality of life for citizens can be enhanced by integrating essential services such as healthcare, education and housing into seamless, accessible systems, but for the approach to be personcentred, regulation needs to keep up with the rapid pace at which these digital technologies evolve.

Importantly, citizens will need to empower themselves with an understanding of the privacy, data security and health impacts of the technologies themselves.

Emma Nuttall is a nutritionist, communications specialist and feature writer, passionate about uncovering wellness trends and translating research into lifestyle advice. Through her platform, Health Served Up, she shares accessible, evidence-based wellbeing and behaviour change tools. Visit healthservedup.com or follow @healthservedup.

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WellBeing

THE WINTER-PROOF

Discover how to keep your glow and embrace the cold season well and beautifully.

Words by Lolita Walters

Image: Pexels

beauty guide

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Beauty • Winter Skin & Hair

From dry, lacklustre skin to static-prone hair, winter brings a handful of beauty woes, but they don’t have to define the season.

W

inter is a paradox. It’s a season of cosy moments, nourishment and comforts, yet it can also be harsh and ruthless on your skin, hair and overall vitality. Just as you instinctively swap breezy linen for layers of cashmere when the temperature drops, your beauty routine deserves the same seasonal shift. The drop in humidity, coupled with indoor heating and a natural tendency to move less and crave richer foods, alters the body’s rhythms, affecting everything from circulation and lymphatic flow to skin regeneration and hair health.

But year-round beauty isn’t about resisting the seasons — it’s about working with them. From dry, lacklustre skin to static-prone hair, winter brings a handful of beauty woes, but they don’t have to define the season. Here are some of the most common coldweather concerns and how to beat them by winterproofing your beauty routine, so you can glide through the chilly months feeling as resilient and radiant as ever.

Dry, dull skin that feels like parchment Winter air is a moisture thief. The low humidity outside and artificial heating indoors create an environment where water evaporates from the skin more quickly, leaving it tight, rough and prone to irritation.

Compounding this, cold temperatures slow circulation, meaning fewer nutrients reach the skin’s surface, affecting its glow and ability to repair.

The fix: Think deep hydration and skin barrier support. Swap foaming cleansers for cream or oilbased formulas that cleanse without stripping.

Then layer a hydrating serum containing actives such as ultra-plumping hyaluronic acid and brightening vitamin C, before locking it in with a rich moisturiser containing ceramides. Research has found that ceramide-enriched moisturisers reduced transepidermal water loss (TEWL) by 26 per cent, reinforcing the skin’s barrier in dry, wintery conditions.

Further your efforts by combatting winter’s slower skin regeneration with regular, gentle exfoliation and incorporating bakuchiol, a natural retinol alternative that’s a superstar when it comes to maintaining a youthful, radiant complexion year-round. It has been shown to work in a similar way to retinols, boosting skin cell turnover without the irritating and drying effects.

Internally, omega-3 fatty acids from foods such as salmon, flaxseeds and walnuts can improve skin hydration and elasticity. Hydration is not just about drinking more water – enjoy a hot cup of antioxidant-rich herbal teas like chamomile and green tea for comfort and to support skin resilience from the inside out.

Static hair that won’t stay down Winter’s dry air and lower humidity levels create the perfect conditions for static, frizzy and flyaway locks.

Cold temperatures lift the hair cuticle, making strands

more vulnerable to breakage and moisture loss. Add the friction of scarves, beanies and wool coats, and you have a hair situation as unruly as the chilly winds.

The fix: Humectant-based leave-in treatments help retain moisture in the hair shaft, reducing static and breakage. Look for leave-in conditioners or serums containing ingredients such as glycerin, panthenol or aloe vera to help draw moisture into the hair. Sealing in hydration with a lightweight oil such as argan or jojoba smoothes the cuticle and keeps flyaways under control.

Your choice of tools also matters. Swap plastic brushes for a boar-bristle brush, which helps distribute natural scalp oils evenly through the hair, providing a protective, anti-static effect. For a quick hack, run a dryer sheet over your brush or lightly mist hair with a hydrating mist to counteract static electricity in a pinch.

Other simple tweaks can make all the difference: sleeping on a silk or satin pillowcase reduces friction, helping to prevent flyaways and frizz overnight (as well as breakage). Meanwhile, using a microfibre towel instead of a standard cotton one can minimise static when drying your hair.

Puff iness and a sluggish complexion Winter tends to slow everything down including circulation and the lymphatic system, which is responsible for flushing out toxins and excess fluid.

This can result in facial puffiness, water retention and a sluggish, tired-looking complexion. The cold also causes blood vessels to constrict, meaning fewer oxygen and nutrient-rich red blood cells reach the skin.

The fix: Stimulate both facial and full-body circulation.

Massage, gua sha and dry brushing encourage lymphatic flow, while contrast showers (alternating warm and cool water) can boost circulation and revitalise the skin.

Treating yourself to a manual lymphatic drainage massage with a therapist is a proven way to significantly reduce puffiness and inflammation by stimulating circulation and makes for a nurturing winter self-care moment.

Internally, potassium-rich foods such as bananas, avocados and sweet potatoes help regulate water balance, while dandelion or ginger tea along with supplements such as milk thistle and fennel seed can support detoxification and digestion with a ripple effect to the skin.

Sun damage doesn’t take a winter break It’s easy to assume that cooler temperatures mean less risk of sun damage, but the reality is far from that, especially under the harsh Australian sun, which never hibernates. While UVB rays (which cause sunburn) may be weaker in winter, UVA rays — the ones responsible for premature ageing, pigmentation and deep skin damage — are just as strong year-round. They penetrate through clouds, windows and even car windshields, making daily

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Beauty • Winter Skin & Hair

The low humidity outside and artificial heating indoors create an environment where water evaporates from the skin more quickly, leaving it tight, rough and prone to irritation.

protection a non-negotiable. If you’re heading to the slopes, be even more vigilant: research shows that snow reflects up to 80 per cent of UV radiation, significantly increasing exposure in alpine regions.

The fix: A broad-spectrum SPF 30+ (or higher) should remain a staple in your morning routine, no matter the time of year. Opt for a hydrating formula to double as a skin-conditioning layer.

If foundation is a must, look for tinted sunscreens or SPF-infused bases to streamline your routine without compromising on protection. Don’t neglect your neck and décolletage — these are just as susceptible to UV exposure and premature ageing.

As for internal support, lycopene-rich foods such as tomatoes, watermelon and red peppers offer mild natural UV protection, while vitamin C aids in collagen production, helping the skin recover from sun exposure.

However, no amount of diet-based protection replaces sunscreen. Consider it a winter skincare essential.

An unrelenting flaky scalp Cold air, hot showers and heavy hats or wool beanies can disrupt the scalp’s oil balance, leading to dryness, itchiness and flaking. Additionally, winter’s lower humidity can alter the scalp microbiome, triggering irritation. This delicate ecosystem acts as a protective barrier, safeguarding the scalp from external stressors.

When balanced, the scalp microbiome helps to regulate sebum production and maintain optimal pH levels. However, when this balance is disrupted, it can lead to scalp damage, which can have the unfortunate domino effect of compromising your hair’s health, too.

The fix: Treat your scalp like an extension of your face. The “skinification” of haircare is a term coined by experts who have identified the importance of this approach — basically, a skincare routine for your scalp!

A few drops of a high-quality daily scalp serum paired with a weekly hydrating scalp mask with argan oil, castor oil or rosemary extract can replenish moisture and support thriving scalp microbiota. Switch to natural haircare, paying special attention to selecting a sulfate-free shampoo to avoid stripping the scalp further at your regular washes.

Your supplement routine could also be tweaked, alongside the guidance of a health professional, to provide further scalp support. Zinc supplementation has been shown to improve scalp health and reduce flakiness in individuals with seasonal dryness, while vitamin D, an insufficiency more common during winter, can help regulate oil production.

Chapped lips that feel like cracked earth Lips are the most delicate feature of your face, yet they bear the brunt of winter’s wrath. Unlike the rest

of your skin, lips lack sebaceous (oil) glands, making them especially prone to dehydration, cracking and peeling when exposed to dry air, cold winds and indoor heating. Constantly licking them for relief?

It only makes things worse, as the moisture quickly evaporates, leaving lips even drier than before.

The fix: Deep nourishment and barrier protection are key. Studies show that occlusive ingredients such as shea butter and lanolin significantly reduce transepidermal water loss, making them the gold standard for keeping lips soft and supple. Apply a nutrient-rich balm regularly, opting for formulations that contain beeswax or botanical oils to lock in moisture.

Exfoliating once a week with a gentle honey and sugar scrub can buff away flaking skin. But go easy — over-exfoliation can exacerbate irritation.

Makeup that looks lacklustre Winter skin often loses the natural luminosity of its summer counterpart, thanks to the aforementioned dry air, slower cell turnover and reduced circulation.

Powdered makeup can cling to dry patches, while matte products may accentuate dullness, rather than enhancing radiance. The result? Makeup that feels lifeless, settling into fine lines instead of seamlessly blending with the skin.

The fix: A well-hydrated base is the secret to makeup that looks fresh not flat. Swap mattifying primers for hydrating ones infused with hyaluronic acid or niacinamide to create a plumped, smooth canvas. Instead of powder-heavy formulas, reach for creamy, dewy textures — think skin-fusing liquid foundations, velvety blushes and balmy highlighters — that mimic a natural, lit-from-within glow.

For an extra radiance boost, mix a drop of facial oil into your foundation to add suppleness and prevent it from settling into dry spots. A cream highlighter, tapped onto the high points of the face, reflects light beautifully, while a swipe of bold berry or red lipstick can instantly lift both your complexion and your mood.

Have fun and play with winter hues! A final step? Set everything with a hydrating mist, rather than powder.

An invitation to deepen self-care By understanding seasonal changes and adapting accordingly, you can create a routine that supports the natural rhythms of the colder months. Consider winter an invitation to slow down and indulge in deeper selfcare, from facial massages to nutrient-dense meals that work in harmony with your beauty goals. With a mindful, winterproof approach, it’s time to embrace the season with a beauty ritual that feels as effortless as a cosy cashmere wrap.

Lolita Walters is an Australian freelance journalist, editor and lifestyle writer focused on wellness, beauty and travel.

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WellBeing

BE-YOU-T AWARDS 2025 NOMINATIONS Are you ready to discover Australia’s best beauty, health and suncare brands?

With the WellBeing tick of approval, these brands are worth voting for. So, without further ado, here are your nominations for the 2025 Be-YOU-T Awards.

Face mask & treatments 01. AyurScience — PURITY Blemish Spot Treatment This Ayurvedic-inspired, multi-herbal serum visibly reduces the appearance of blemishes and redness. It rehydrates and decongests, leaving your skin clear, soothed and renewed.

02. The Jojoba Company — Neck & Décolletage Lifting Concentrate This powerful bio-active concentrate is clinically proven to lift, firm and sculpt the neck, décolletage and jawline.

Designed to combat sagging and smooth wrinkles, it restores elasticity and definition for a youthful, contoured look.

03. Downunder Magnesium — Magnesium Super Stick 100 per cent natural and highly concentrated, it’s designed to visibly reduce skin imperfections, including skin tags, moles and scars. 10 times organic magnesium chloride supports regeneration, renewal and a clearer complexion.

04. Face Dunk — The PRO Ice Facial Kit This world-first ice facial system pairs a patented, purposeengineered Face Dunk bowl with custom ice trays and Glow Drops (Hydrating Hyaluronic, Brightening and Collagen) for a cryo-activated, microbiome-supporting ritual that de-puffs, tightens, energises and enhances skin.

05. MSSKIN — Turmeric Vitamin C Clay Mask A powerhouse that brightens, clarifies and evens skin tone, this mask detoxifies pores and calms inflammation — your go-to treatment for smoother, healthier, luminous skin.

06. Young Living — Sandalwood Boswellia Firming Cream Designed to firm skin and smooth fine lines on the neck, décolletage and body and with Swiss fermented grapes, Peruvian carob and the rare Royal Hawaiian Sandalwood, this oil leaves skin hydrated and radiant.

Face serum 07. LAMAV — Bakuchiol 4% Natural Retinol Alternative Ayurvedic herbs and Australian native bio-actives work to support skin structure and reduce the appearance of fine lines and wrinkles — delivering visibly smoother skin without irritation and suitable for all skin types.

Moisturiser & mists 08. endota — Deep Hydration Moisturiser For a dewy glow, this COSMOS certified organic moisturiser has been clinically proven to boost skin hydration by 45 per cent when used twice daily for 12 weeks.

Face oils 09. Vitis V — Vitis V Face TonIQ A bioactive skincare blend powered by raw grapeseed oil and white grapeseed extract, it rebalances, restores and regenerates. Rich in antioxidants and linoleic acid, it’s for all skin types for nutrient-rich skin benefits.

10. Vanessa Megan — N.E.O. {Nature’s Elixir Oil} Experience transformative radiance. Certified organic, this elixir blends argan, pumpkin and rosemary oils to reveal a healthy, hydrated glow. Your foundation-free secret!

11. In Essence — Barrier Repair Face Oil Nourish and revitalise your skin with this luxurious blend of Camellia Oil and Kakadu Plum, designed to strengthen the skin barrier and reveal a luminous, youthful look.

12. Herbuline — Red Raspberry and Centella Face Oil Free from essential oils and with a natural scent, this lightweight moisturiser is ideal for delicate skin needing glow restoration and extra protection.

13. Selkia Slow Skincare — Protéger Bioactive Face Oil Bioactive botanicals bakuchiol, buriti, rosehip and sea buckthorn oils deliver antioxidant-rich nourishment for improved tone, elasticity and long-term skin vitality.

14. MV Skintherapy — Instant Revival Your ultimate weapon against sun damage and environmental aggressors, this fast-acting, antioxidantcharged formula delivers instant luminosity and a vibrant, healthy glow.

Body care 15. Palmer’s — Brazilian Coco Cream Visibly firm the bum, bust, belly and more. Rich hydrator coconut oil, powerful Brazilian super ingredients, guarana, acai, collagen and elastin leave skin feeling tight and toned.

16. Dindi Naturals — Wattle Nectar Body Scrub This exquisite exfoliator blends fine pumice, crushed olive seed and coconut shell with Australian native blackwood wattle, shea butter and jojoba to gently buff and reveal silky, radiant skin.

17. Weleda — Skin Food Ultra-Light Dry Oil With nourishing oils and extracts of pansy, organic calendula, rosemary and chamomile, the bi-phase formula is non-greasy, quick to absorb and leaves skin softer with a healthy, instant glow.

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Beauty • Be-You-T Awards

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Beauty • Be-You-T Awards

Go in the running to win the ultimate beauty pack!

One lucky voter will win a prize pack containing standout products featured in the awards.

Scan the QR code to vote and enter the BeYOU-T Awards.

For more, visit wellbeing.com.au/ wellbeing-beautyawards-2025.

Mums & bubs 18. Dr. Bronner’s — Baby Unscented Pure Castile Liquid Soap Concentrated, biodegradable, versatile and effective, this soap is made with organic and certified fair-trade ingredients. No added fragrance and enriched with olive oil, it’s great for sensitive and dry skin.

19. Thankyou — Baby Wipes Thick, soft and durable, these award-winning fragrancefree wipes are gentle and nurturing for little worldchangers. Free from parabens and harsh chemicals, they’re perfect for sensitive skin and sticky situations.

28. Healthy Trim — Variety Box Each box contains 14 single serves of nutrient-rich wellbeing shakes. Enriched with collagen peptides and Kakadu plum to support radiant skin, healthy hair and nails, each serve delivers protein, probiotics and 26 essential vitamins and minerals for vitality and glow.

29. GoodMix — Greens + Aloe This naturopath-formulated blend combines organic super greens with pure inner leaf aloe vera gel, without any fillers, sweeteners or additives. Gluten-free and versatile, add it to smoothies, shakes, juices or water.

Makeup 20. Eco Tan — Golden Illuminiser It’s golden hour in a bottle. Golden Illuminiser is a sheer, gold liquid highlighter for the face and body, perfect for adding a touch of luxury and radiance to any makeup or skincare routine. Let your imagination run wild.

Suncare 30. Tina M Copenhagen — Veneto Flexibraid Fedora This timeless fedora offers UPF50+ protection, shielding your skin from UVA and UVB damage yearround. It’s travel-friendly, water-resistant and windsecure, with ComfyFit and Flexibraid® technology to help preserve and protect both skin health and style.

31. New Day Skin — Happy Days SPF 50+ Daily Face Cream A lightweight, mineral SPF50+ face cream with a natural tint that blends seamlessly into any skin tone, without leaving a white cast. Reef-safe, paraben-free and vanilla-scented, it offers broad-spectrum protection that suits sensitive skin.

Haircare 21. Sukin — Sensitive Scalp Care Shampoo Crafted for delicate scalps, this shampoo cleanses without irritation. Soothing chamomile and nourishing colloidal oatmeal help to reduce dryness and support the scalp’s natural microbiome. Free from fragrances or harsh ingredients, it leaves hair clean and soft.

22. Oil Garden — Rosemary Hair & Scalp Oil Oil Garden’s best seller, this revitalising Rosemary blend is your ultimate solution for hair and scalp care. It’s perfect for nourishing the scalp, stimulating growth and promoting fuller, healthier hair.

23. MUVO — Ultra Blonde Shampoo This blonde shampoo neutralises yellow and brassy tones without the dryness typical of others. Hydrating and shine-enhancing, it boosts manageability, prevents fading and refreshes blonde hues — delivering salonfresh results between visits.

Supplements & collagens 24. Sol Cleanse — Organic Camu Camu Powder A powerful, wild-harvested source of vitamin C, this antioxidant-rich superfruit supports immunity, boosts skin health and helps combat oxidative stress in a gentle, bioavailable form your body naturally absorbs.

25. Etre Health — Beauty & Digest This high-quality, unflavoured bioavailable collagen powder made from grass-fed Australian cattle is designed to support digestion and maintain skin, hair and joint function.

26. Lifespace — Acne Relief This premium probiotic formula with lactoferrin, zinc, vitamins C and E and biotin helps relieve acne, pimples and blackhead symptoms while supporting skin health and collagen formation.

27. Tea Tonic — Complexion Tea Experience radiant skin from a crafted tea blend of organic herbs designed to nourish and rejuvenate. Add it to your daily routine for a gentle, refreshing cleanse that revives your inner glow.

Deodorant & perfumes 32. Ondine Perfume — La Sirène La Sirène is a decadent gourmand fragrance blending honeyed lily and creamy almond, evolving into an intoxicating drydown of patchouli, caramel, vanilla and musk. Phthalate-free, paraben-free and made for indulgent scent lovers.

Dental care 33. Henry Blooms — Probiotic Mouthwash This mouthwash is alcohol-free and enriched with Dental-Lac® probiotics to balance oral microflora, support healthy pH levels and fight harmful bacteria.

It delivers minty freshness and advanced probiotic care for overall oral health.

34. Grants of Australia — Complete Care Toothpaste This multi-benefit toothpaste provides all-day protection for your teeth and gums. It’s Australian made and owned, certified vegan and made with natural ingredients to clean, soothe and protect your teeth.

Men’s care 35 NaturTint Men — Dark Blonde 6N Achieve natural-looking colour with NaturTint Men’s Dark Blonde 6N. This ammonia-free formula offers 100 per cent grey coverage while nourishing hair with plant-based ingredients, ensuring a healthy shine.

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WellBeing

SUPPORT FOR YOUR NATURAL DETOX SYSTEM Words by Lisa Guy

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When you hear the word “detox”, you might first think of juice cleanses, supplements or complex protocols. Yet every day, detoxification occurs in your body through a network of organs working behind the scenes to filter, process and eliminate waste.

By supporting these systems with key nutrients and simple lifestyle shifts, you can help your body function at its best.

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Nutrition • Detox Support

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very day, our bodies are exposed to toxins from the air we breathe, the food we eat, the water we drink and those generated internally.

Fortunately, our bodies are equipped with incredible detoxification systems that process these toxins into safer substances for elimination. The liver, kidneys, skin, lungs, digestive and lymphatic systems all work tirelessly together to remove toxins and keep us in balance. However, when these systems become overwhelmed or lack the right nutritional support, toxins can accumulate, triggering inflammation, oxidative stress and increased risk of chronic health issues. Understanding how these pathways work and what they need to thrive is key to supporting your body’s natural detox capacity.

Key detoxification organs The liver is the body’s primary detoxification organ, filtering toxins from the bloodstream and transforming them into forms that can be safely eliminated. It processes everything we ingest including food, drinks, medications and substances absorbed through the skin. The kidneys flush waste through urine, while the digestive system removes toxins via bowel movements. The lungs expel carbon dioxide and airborne toxins with each exhale, and the skin releases waste through sweat. Meanwhile, the lymphatic system clears cellular waste, supporting immune function and easing the burden on other detox organs.

Phases of liver detoxification Liver detoxification occurs in three essential phases. In phase one (activation), the liver uses cytochrome P450 enzyme to break down fat-soluble toxins, creating byproducts that may be more harmful if not quickly neutralised. Phase two (conjugation) takes over by attaching these byproducts to protective molecules like glutathione, sulphate or amino acids. Finally, in phase three (elimination), the neutralised toxins exit the body through bile into the digestive system, where they are removed via the stool or through the kidneys into the urine. Supporting all three phases with the right nutrients helps ensure a smooth and effective detox process.

Signs your body needs detox support When detox systems are sluggish, symptoms may include persistent fatigue, frequent headaches, brain fog, anxiety, irritability, low mood, constipation, bloating, indigestion, muscle and joint pain, skin issues, worsened allergies and heightened sensitivity to chemicals. Fat-soluble toxins often accumulate in the body’s fatty tissues, mainly adipose fat stores (visceral and subcutaneous fat), and can also build-up in the brain, bones and muscle, where they may persist for years.

Support detoxification naturally A well-designed detox-friendly diet is rich in nutrients, antioxidants, fibre and amino acids and minimises exposure to harmful chemicals, additives and ultraprocessed foods. It also reduces the intake of sugar, alcohol and inflammatory ingredients, thereby easing the burden on the liver and gut.

Focus on whole foods A clean eating approach that emphasises fresh seasonal fruits and vegetables, fibre-rich whole grains (brown rice, oats, quinoa), quality proteins (wild fish, organic chicken and eggs, organic tofu and tempeh, legumes, organic Greek yoghurt) and healthy fats (avocado, extra-virgin olive oil, raw nuts and seeds) provides the nutrients needed to optimise liver function, promote toxin elimination and enhance overall health. Where possible, choose organic freerange pasture-fed poultry, eggs, dairy and meat, and wild-caught low-mercury fish such as salmon, trout, mackerel, sardines and anchovies.

Opt for organic Choosing organic foods is a powerful way to lower pesticide exposure and support your body’s natural detoxification processes. Organic produce is grown without synthetic pesticides, herbicides or fertilisers and is free from GMOs, reducing your intake of

Image: Pexels

Burdens on the system The body’s detoxification systems are influenced by various environmental, dietary and lifestyle factors that can either support or hinder their function. Exposure to xenobiotics, which are foreign substances not naturally produced by the body — including medications, chemicals in skincare and cleaning products, air and water pollution, pesticides, herbicides, heavy metals, mould and micro-plastics — place a significant burden on the liver, kidneys and

other detox organs. These toxins, often fat-soluble, accumulate in tissues over time, disrupting hormonal balance, impairing cellular function and contributing to oxidative stress.

Ultra-processed foods with additives, preservatives and trans fats strain detox pathways, while offering little nutritional support. Alcohol, smoking and chronic stress deplete critical detox nutrients such as glutathione and B vitamins. Low-fibre intake can cause constipation and the reabsorption of toxins, while poor hydration hinders waste removal via urine.

Combined, these factors can overwhelm the body’s detoxification systems. Therefore, a whole-food diet, stress management and minimising exposure to environmental toxins are essential for supporting detoxification systems.

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Image: Pexels

Fat-soluble toxins often accumulate in fatty tissues, the brain and even bones, where they may persist for years and interfere with hormonal balance, cognition and other bodily functions.

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Nutrition • Detox Support

harmful chemicals. Prioritising organic options whenever possible helps create a cleaner, more nourishing diet. For the freshest seasonal organic produce, visit your local farmers’ market.

Increase fibre intake Insoluble fibre keeps bowel movements regular, preventing constipation and ensuring toxins are effectively removed from the body. Soluble fibre, on the other hand, acts as a prebiotic, feeding beneficial gut bacteria that aid digestion, detoxification, immunity and overall health. For optimal detox support, include a variety of fibre-rich foods in the diet that contain soluble and insoluble fibres, such as whole grains (brown rice, oats), vegetables including root vegetables, legumes, nuts and seeds (flaxseeds, chia seeds, quinoa), as well as psyllium husks and gutsoothing slippery elm.

Boost antioxidants Antioxidants neutralise free radicals and reduce oxidative stress. Vitamin C-rich fruits (citrus, berries, kiwi) and beetroot support liver detox. Green tea, turmeric, coriander and ginger provide antioxidant and anti-inflammatory benefits. Avocados, rich in vitamin E, glutathione precursors and healthy fats, enhance phase two liver detox pathways.

Benefits of brassicas Broccoli, kale, Brussels sprouts and cabbage contain glucosinolates, which convert into sulforaphane and indole-3-carbinol — compounds that enhance phase two detox. These vegetables also provide fibre and antioxidants.

Include bitter foods Bitter foods, such as dandelion greens, arugula, chicory, mustard greens, collards and Swiss chard, stimulate bile production in the liver, aiding in the breakdown and elimination of fats and toxins.

Add them to salads, smoothies, soups or stir-fries or lightly sauté them with olive oil and garlic.

Apple-cider vinegar and lemon juice are also considered bitters. Add a tablespoon of apple-cider vinegar or lemon juice to a glass of water each morning, use it as a tangy salad dressing or squeeze fresh lemon juice over dishes.

Switch out sugar Replace sugary drinks and treats with water, herbal teas, protein smoothies and whole fruit. Choose nourishing breakfasts like oats or granola with fruit, nuts and yoghurt. Opt for good-quality dark chocolate (at least 70 per cent cacao). Make healthy homemade desserts and baked goods from wholesome ingredients rich in fibre, protein and healthy fats, like almond and coconut flour, nuts and seeds, healthy oils (coconut, olive oil, macadamia nut) and naturally sweeten with fresh fruits, stevia, a little coconut sugar or raw honey.

Eliminate ultra-processed foods Avoid heavily processed and refined foods like convenience meals, pre-packaged snacks and storebought baked goods. These are often stripped of nutrients and fibre, while being loaded with unhealthy hydrogenated fats and artificial additives, which can burden your body’s detoxification systems and harm overall health. Swap processed meats like bacon, ham, hot dogs and sausages for healthier options including grass-fed beef, wild-caught salmon or organic chicken. Avoid seed oils such as canola, soybean, vegetable, rice bran and cottonseed oil.

These oils are highly processed, often refined using chemical solvents and can be high in inflammatory omega-6 fats. Opt for healthier alternatives like extra-virgin olive oil, avocado oil, macadamia nut oil or coconut oil.

Keep well hydrated Staying hydrated is vital for kidney function, nutrient transport and waste removal through urine, sweat and healthy bowel movements. Proper hydration also helps keep lymph moving efficiently, as lymph fluid is primarily composed of water. Aim for around 2.5L of filtered water daily to support these processes. Herbal teas and sparkling mineral waters are included in your daily water intake.

Nutrients that support detoxification Your body’s detoxification systems rely on key nutrients to function optimally. Antioxidants, amino acids and essential vitamins and minerals play a crucial role in supporting liver detox pathways, reducing oxidative stress and ensuring efficient toxin elimination. By providing your body with the right nutritional support, you can enhance all three phases of liver detoxification, promoting overall health and vitality.

B vitamins (B2, B3, B6, B12, folate): Support phases one and two, especially methylation. Found in leafy greens, legumes and eggs. Consider an activated B-complex if needed.

Amino acids: Needed for phase two detox. Glutathione (from glycine, cysteine and glutamate) is the body’s master antioxidant. Taurine, methionine, glycine and arginine also support detox. Ensure adequate protein from quality sources.

Vitamin C: Antioxidant that supports glutathione and heavy metal clearance. Found in citrus, berries, tomatoes, kiwi and red capsicum.

Selenium: Boosts glutathione and supports metal clearance. Brazil nuts are an excellent source. Also found in tuna, eggs and mushrooms.

Zinc: Activates detox enzymes and supports antioxidant defences. Found in pumpkin seeds, quinoa, eggs and grass-fed meats.

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Supporting detoxification through a nutrientdense, whole-food diet, stress management and reducing toxin exposure is essential for maintaining optimal health.

Magnesium: Supports both detox phases and heavy metal excretion. Found in leafy greens, nuts, cacao and whole grains.

Herbs Incorporating certain herbs into your diet or supplementation routine can optimise detoxification and improve health.

The gallbladder plays a key role in detoxification by storing and releasing bile, which helps eliminate fat-soluble toxins, including excess hormones, heavy metals and environmental chemicals. Sluggish bile flow (cholestasis) can lead to toxin build-up, causing digestive issues, hormone imbalances and inflammation. Herbs such as artichoke leaf (Cynara scolymus), dandelion root (Taraxacum officinale) and barberry (Berberis vulgaris) have been shown to support healthy bile flow and aid detoxification. Globe artichoke and dandelion root are also both effective in supporting digestive health and relieving constipation.

With their mild laxative effects, they help promote regular bowel movements to facilitate the elimination of toxins from the body.

Several other herbs are known for their ability to enhance liver health and detoxification. Milk thistle (Silybum marianum), with its active compound silymarin, protects liver cells, promotes regeneration and supports both phase one and two detoxification, making it a powerful liver herb. Turmeric (Curcuma longa) offers strong anti-inflammatory and antioxidant properties, helping to protect liver cells and stimulate bile flow. Schisandra (Schisandra chinensis) modulates liver enzymes, boosts detox pathways and reduces oxidative stress, while bupleurum root (Bupleurum falcatum, Bupleurum chinense) supports overall liver health and detoxification.

Burdock root (Arctium lappa) is a potent blood purifier that supports kidney and liver function, assisting in the removal of heavy metals and toxins from the bloodstream. Nettle leaf (Urtica dioica), with its natural diuretic properties, promotes kidney function and toxin elimination through urine. Coriander (Coriandrum sativum) further supports detoxification by helping to remove heavy metals such as mercury, lead and aluminium, often paired with chlorella to enhance toxin binding and excretion.

Together, these herbs provide comprehensive support for detoxification.

load. Minimise this by choosing 100 per cent natural cleaning products, fragrances, skincare, deodorants and beauty products. Reduce plastic use by opting for glass or stainless-steel drink bottles and food containers. Improve indoor air quality by incorporating air-purifying plants, ensuring good ventilation. A highquality water filtration system is also beneficial.

To reduce heavy metal exposure through food, choose smaller fish like wild-caught salmon, trout, cod, sardines, herring and anchovies, which are lower in mercury. Avoid larger, high-mercury fish such as tuna, king mackerel, shark and swordfish.

Enhance lymphatic flow The lymphatic system clears waste, toxins and excess fluid, supporting detoxification and immune function.

Unlike the circulatory system, it doesn’t have a central pump and relies on movement and deep breathing.

Sluggish flow can lead to bloating, fatigue and a weakened immune system. Lymphatic massage, dry brushing, regular movement such as walking or yoga and deep breathing can all support healthy flow.

Sweating and sauna Sweating is an effective way to eliminate toxins, helping to lighten the body’s detoxification burden.

Sauna therapy amplifies this process by promoting heat-induced sweating, boosting circulation and supporting the excretion of toxins through the skin.

Encouraging regular sweating through exercise or sauna use will enhance detox pathways and support overall health.

The brain’s nightly detox During deep sleep, the brain’s glymphatic system flushes out waste and harmful proteins like betaamyloid, linked to cognitive decline. Disrupted sleep impairs this process, contributing to toxin buildup and inflammation. Prioritising good sleep enhances brain detox and long-term wellbeing.

Small, consistent changes can make a big difference in reducing toxin buildup and lowering the risk of inflammation and chronic disease. Prioritising detox-supportive habits will leave you feeling more energised, balanced and resilient.

Limit environmental toxins Reducing your exposure to environmental toxins is essential for supporting your body’s natural detoxification systems. Daily exposure to pesticides, plastics, heavy metals, mould and air pollutants can burden detox pathways and increase your toxic

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Healthy recipes to support detoxification Avocado Toast with Beetroot Hummus Serves: 2

Granola with Citrus Fruits, Berries & Yoghurt Serves: 8–10

Turmeric Curry with Buckwheat Noodles Serves: 4

1 medium beetroot 2 cloves garlic 400g tin chickpeas, drained 2 heaped tbsp tahini ¼ cup extra-virgin olive oil Juice 1 medium lemon Sea salt & pepper, to taste 2 slices grainy toast or sourdough 1 medium avocado, sliced Squeeze of lemon juice Small handful coriander, roughly chopped Black pepper

⅓ cup tahini ⅓ cup almond butter or peanut butter ⅓ cup raw honey or maple syrup ½ tsp ground cinnamon 1 tsp pure vanilla extract 2 cups rolled oats ¼ heap cup sunflower seeds ¼ heap cup pepitas ¼ heap cup flaked or roughly chopped almonds ¼ heap cup roughly chopped walnuts or pistachios

Optional toppings Crumbled feta Nuts & seeds (chia, sunflower seeds, walnuts, black sesame seeds, dukkha) Cherry tomatoes

To serve 1 tbsp chia seeds or ground flaxseeds Organic Greek yoghurt Berries Sliced citrus fruits (grapefruit, orange, lime)

Olive oil, for frying 370g organic firm tofu, diced 1 small head broccoli, chopped ¼ head cauliflower, chopped 1 medium red capsicum, sliced 4 bunches bok choy 4 cloves garlic, minced ¼ heaped cup Thai red curry paste 1 tsp ground turmeric 1 tbsp minced ginger 2 × 400g tins coconut milk Handful fresh coriander, chopped, plus extra for garnish Buckwheat noodles Juice 1 large lime Handful of toasted nuts (peanuts, almonds or cashews), roughly chopped Lime wedges, to garnish

Preheat the oven to 200°C. Wrap the beetroot and garlic cloves in aluminium foil and roast for about 40 mins or until tender.

Allow the beetroot to cool, then peel and chop.

In a food processor, combine the roasted beetroot, garlic, chickpeas, tahini, olive oil, lemon juice, sea salt and pepper.

Blend until smooth and well combined, adjusting seasoning to taste. Transfer to an airtight container and store in the fridge.

To make the avocado and beetroot hummus toast, spread a generous layer of beetroot hummus on each slice of toast.

Add sliced avocado, a squeeze of lemon juice, fresh coriander, black pepper and your favourite toppings.

Tip: Enjoy leftover beetroot hummus with veggie sticks, wholegrain crackers or as a spread for sandwiches and wraps.

Preheat the oven to 160°C and line 2 baking trays with baking paper.

In a large pan, combine tahini, nut butter, honey or maple syrup, cinnamon and vanilla over low heat. Stir until the mixture is smooth and well combined.

Add the rolled oats, sunflower seeds, pepitas, almonds and walnuts or pistachios to the pan, tossing well to coat everything evenly. Spread the granola mixture onto the prepared baking trays in an even layer.

Bake for 15–20 mins, tossing the mixture every 5 mins to ensure it browns evenly. Once golden and fragrant, remove from the oven and allow the muesli to cool completely. Store the cooled muesli in an airtight jar or container in the fridge.

To serve, spoon a generous amount of Greek yoghurt into a bowl. Top with muesli, chia or ground flaxseeds, fresh berries and sliced citrus fruits.

Heat olive oil in a large frying pan over medium heat. Add the tofu, vegetables and garlic, sautéing for about 3 mins until slightly softened. Stir in the curry paste, turmeric and ginger and cook for 1 min.

Pour in the coconut milk and add fresh coriander, then bring to a gentle boil.

Reduce the heat to a simmer and cook until the vegetables are tender and the sauce has thickened.

Meanwhile, cook the noodles according to the packet instructions, then divide them between serving bowls.

Stir the lime juice into the curry just before serving.

Spoon the curry over the noodles, then top with fresh coriander, roughly chopped nuts and a wedge of lime.

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WellBeing

Unglamorous

healing Words by Caroline Brunne

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Spirit • Healing Journey

In a world obsessed with quick fixes, we’re often sold the idea that healing should be fast, dramatic and easy to measure. In reality, it’s messy, slow and goes beyond a highlight reel. What happens when we let go of those expectations and embrace a more authentic process?

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ou’re standing at the edge of change, waiting for something to happen. Maybe it’s the therapy session where everything will finally make sense. The retreat that promises transformation. The one conversation that will bring the closure you’ve been searching for. You’ve done the work, opened yourself up to the process, so where is the breakthrough?

The body leads healing For decades, healing has been framed as a mental process, understanding trauma, reframing thoughts and talking through emotions. But science increasingly shows that healing must also happen in the body.

The autonomic nervous system (ANS) plays a key role in your ability to process stress and trauma.

Dr Stephen Porges’ Polyvagal Theory highlights how nervous system regulation is essential for long-term healing. Somatic practices like breathwork, gentle

Image: Pexels

The myth of the “breakthrough moment” We’ve been taught to expect healing to arrive like a cinematic moment of clarity. A single, profound experience that rewires our thinking, soothes our wounds and sets us free. Social media is filled with stories of radical transformation: the day someone finally let go, the moment everything clicked into place, the single-best decision that changed the course of a life. These narratives position healing as a before-and-after story, measured in milestones and turning points.

Healing is rarely that tidy. Instead of a straight line from pain to transformation, it’s a winding path filled with setbacks, detours and unexpected roadblocks.

The expectation and desire of a breakthrough moment can create frustration when the reality of healing feels slow, unclear or incomplete.

Neuroscience research on neuroplasticity shows that genuine transformation is gradual. The brain rewires itself through repetition, not sudden insight.

A single realisation may provide clarity, but lasting change happens through the steady, daily effort of choosing new patterns and responses.

The frustrating “messy middle” Many people embarking on a healing journey expect to feel progressively better over time. But the process is often non-linear with moments of progress followed by periods of stillness or difficulty.

This is the paradox of healing: the more we try to control it, the more resistance we create. This frustration is particularly evident in somatic healing practices like breathwork. People may come in expecting relaxation or a cathartic emotional release, but the reality can be very different. Some experience deep calm, while others feel tension, agitation or unexpected emotions surfacing.

Breathwork and other body-based modalities reveal the truth about healing: it’s not something you control.

It’s something you allow. The nervous system releases stored patterns in its own time, and forcing a particular outcome often leads to resistance. Trusting the process means making space for whatever arises, even if it’s uncomfortable or slow. In short, you don’t always get what you want, but you always get what you need.

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WellBeing

Healing isn’t something that can be curated.

It’s deeply personal, often uncomfortable and rarely aesthetic.

movement and grounding techniques help shift the nervous system out of survival mode and into a state where true healing can occur.

Studies on trauma recovery confirm that small, consistent somatic practices, such as deep breathing exercises, can rewire the nervous system and reduce trauma responses over time. Slowing down, listening to the body and making space for “micro-moments” of healing are far more effective than searching for a single defining breakthrough or finish line.

Find what works You light a candle, pour a cup of herbal tea and settle in with your journal because that’s what healing is supposed to look like, right? You’ve seen the posts: perfectly arranged self-care routines, sunrise meditations and captions about “doing the work”.

Healing, according to social media, is supposed to be a beautiful, linear process. One where transformation is visible, where progress is measurable, where the before-and-after moments are obvious.

But what happens when your healing doesn’t look like that?

What if, instead of journaling, you stare at the blank page, too emotionally exhausted to write? What if meditation makes you feel restless, not peaceful?

What if the self-care rituals that seem to work for everyone else just leave you feeling … stuck?

Healing isn’t something that can be curated.

Healing is deeply personal, often uncomfortable and rarely aesthetic. It doesn’t always fit neatly into an Instagrammable moment. Some days, healing looks like crying in the car after a hard conversation. Other days, it’s setting a boundary and feeling guilty about it afterward. Sometimes, it’s just getting out of bed and making yourself a meal when everything in you wants to shut down.

We live in a world that loves results — visible, tangible proof that progress is happening. But real healing isn’t a performance. It’s not something you need to prove to anyone, least of all yourself. It’s about finding what works for you and learning to trust your own process, even when it doesn’t look the way you thought it would.

Sustainable healing If healing happens in the small, daily steps, how can we embrace this approach?

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Here are some practical actions to consider: Set small, achievable goals: Instead of aiming for a complete transformation, focus on tiny shifts.

For example, if self-compassion is a struggle, start by noticing negative self-talk and countering it with a single kind thought or moment of gratitude each day.

Track the little wins: Progress isn’t always obvious. Keeping a journal or simply taking a moment to reflect on small improvements and moments of joy can help reinforce the sense that change is happening.

Build rituals of care: Healing is supported by daily practices that promote regulation. This could be morning stretches, evening gratitude or a few minutes of conscious breathing during stressful moments.

Accept plateaus as part of the process: Just because you don’t feel different doesn’t mean healing isn’t happening. The brain and body need time to integrate change, and sometimes progress looks like simply maintaining the gains you’ve already made or being ok with the stillness.

Seek support but own your journey: While therapy, community and friendships are valuable, healing ultimately requires personal commitment. No one can do the small, daily work for you, but those who walk beside you as your allies can offer encouragement along the way.

Redefining what healing looks like Perhaps the biggest shift you can make is redefining what success in healing looks like. Instead of waiting for a grand breakthrough, you can start celebrating the quiet victories — the moments when you choose self-care, when you break an old pattern, when you show yourself kindness.

Healing isn’t about reaching a final destination.

The journey is probably longer than you can anticipate.

It’s about becoming someone who consistently chooses growth, even when it’s slow, invisible and unglamorous.

And in that choice, real transformation happens not in a single moment but in the steady accumulation of small, meaningful steps.

References upon request.

Caroline Brunne is a trauma-informed coach, breathwork facilitator and writer specialising in trauma healing, survivor support and personal transformation. With a combination of lived experience and training, Caroline helps individuals navigate their recovery journey with practical, evidence-based strategies supporting people to move with their trauma as they navigate their healing journey.

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From the WellBeingTV team

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a time to deepen your connection with nature one breath, step and drop at a time.

Justyna Kalka is a clinical nutritionist, educator and public speaker known for her holistic approach to health and wellbeing. With Justyna, learn how to quiet anxiety through everyday habits from supplements to sleep rituals, grounding techniques and time in nature.

For more, visit wellbeingmag.tv.

elcome to another wonderful instalment of WellBeingTV. In this issue, you’ll hear from interior designer and stylist Rachel Vigor. With more than 30 years’ experience in the industry, Rachel’s passion for nature and love of organic materials brings a fresh, approachable perspective to design. With Rachel, learn how to embrace winter as

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Winter’s hidden gifts

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s the seasons shift and the air cools, I’m always reminded of how deeply connected we are to the natural world. Our bodies don’t exist separately from nature — they are part of it. There’s a beautiful symbiosis between us and the earth, one that becomes even more apparent when we slow down and really listen.

This winter, I’m embracing practices that honour that connection and help me thrive. Here’s how nature supports our bodies and how we can support that relationship right back.

This winter, I’m embracing practices that honour that connection and help me thrive.

Breathing with nature: how plants cleanse ourƥair and our minds Every breath we take is a collaboration with nature.

Plants breathe alongside us, drawing in carbon dioxide and releasing oxygen, naturally purifying the air and energising our bodies and minds. Though it may seem counterintuitive during the colder months, spending time in green spaces, opening windows to let in fresh air or simply surrounding ourselves with indoor plants can have a profound effect on our wellbeing. Some cultures even turn to cold weather to help boost their children’s immune systems, encouraging them to sleep in the cool air.

Emotional healing: nature knows how to soothe Nature mirrors our emotional cycles, offering quiet lessons in resilience and rest. Watching the trees shed their leaves or the ocean’s steady tides reminds us that change and stillness are natural parts of life. Taking time to sit under a tree, listen to birdsong or breathe in the scent of flowers can provide powerful emotional support by grounding us, calming turbulence and reminding us that healing often happens in slow, unseen ways.

Building immunity: nature’s pharmacy at ourƥfingertips Nature has always been our greatest healer, offering remedies that support and strengthen our bodies without overwhelming them. Oil Garden’s carefully curated selection of Natural Remedies pure essential oil blends harnesses this power — capturing the essence of nature’s healing properties in every drop.

Each blend is thoughtfully crafted from pure, plantderived oils, designed to work with your body’s natural systems. Whether you’re looking to ease daily stress, bolster your immune defences or find holistic support for common ailments, there’s a natural solution for you.

What I love about these blends is their versatility.

From targeted oils that address specific concerns such as respiratory health to multipurpose remedies that

promote relaxation and mental clarity, each formula offers a layered, nurturing experience. It’s wellness that goes beyond just treating symptoms and cares for the whole person.

Using natural oil remedies builds resilience in a way that feels intuitive and empowering. With each inhale, each application, we are reminded of the quiet, potent strength that nature so generously offers.

Restoring energy: tapping into the earth’s vitality through earthing Earthing, or grounding, is a simple yet powerful way to reconnect with the earth’s energy. Whether it’s walking barefoot on grass or a beach, or simply sitting with your hands on the soil, earthing helps reset your nervous system and restore balance. The earth’s electrons act as a natural recharge, calming inflammation and improving overall wellbeing. Even indoors, small gestures such as touching a stone, stepping outside for fresh air or soaking in some sunlight can bring the same grounding effect, helping us feel more centred, calm and connected to the earth’s rhythms.

Nurturing skin: the earth’s touch on our bodies Our skin — the body’s largest organ — understands nature innately. It responds best to what is pure, simple and true. Natural oils don’t just coat the skin.

They nourish it, support its barrier and awaken its vitality in ways synthetic products rarely can.

Oil Garden’s Lymphatic Boost Body Oil is a beautiful example — a thoughtfully crafted blend of essential oils that encourages circulation and supports detoxification. Complexion Boost Body Oil is a featherlight, non-comedogenic formula rich in plant-based ceramides, bioactive peptides, and skinessential nutrients. Each is designed to absorb quickly and leave skin visibly glowing, naturally.

After bathing, I gently press diluted essential oils into my skin — an act of care that feels both grounding and luxurious. In that moment, I’m reminded of the reciprocity between body and earth. We give our attention and, in return, nature restores us.

Our relationship with the natural world isn’t something we have to force. It’s already happening, quietly and consistently. When we lean into that connection — through small daily rituals like diff using pure essential oils, spending time outside or simply breathing deeply — we begin to feel stronger, softer and more supported. This winter, I invite you to partner with nature in your wellness journey and find your own rhythm in the season.

For more information, visit oilgarden.com.au.

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Discover Oil Garden’s carefully curated selection of natural remedies, crafted to work in harmony with your body and lifestyle. Made from pure, plant-derived ingredients, each blend captures the true power of nature to naturally support your wellbeing. Proudly Australian made and owned — and never tested on animals. Explore the range at oilgarden.com. au, Chemist Warehouse or leading pharmacies nationwide.

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Gentle ways to naturally support anxiety

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nxiety isn’t always loud. Sometimes, it’s a quiet hum beneath the surface — a sense of unease, a tightness in the chest or trouble falling asleep when you’re exhausted. As a nutritionist, I often work with clients who feel “off ” but can’t quite explain why.

The good news is that there are natural, evidencebacked ways to gently bring your body and mind back into balance. If you’re feeling overwhelmed, try incorporating some of these strategies into your daily routine.

1. Prioritise restorative sleep Sleep and anxiety have a chicken-and-egg relationship.

One often disrupts the other. Creating a wind-down routine is key. Switch off devices an hour before bed, dim the lights and consider calming rituals like herbal teas or journaling.

What’s great about Seremind is that it’s designed for regular use, making it a gentle addition to your self-care toolkit.

2. Practise grounding techniques Grounding is about bringing yourself back into the present moment. When anxious thoughts swirl, simple practices like deep belly breathing, holding a warm cup of tea or placing your feet firmly on the floor can help calm the nervous system.

Even a few minutes a day of mindful breathing can significantly reduce feelings of stress and anxiety over time.

3. Try a supplement such as Seremind More people are turning to natural options to support emotional wellbeing. Seremind® contains Silexan®, a specially prepared and patented lavender oil.1 The Silexan® in Seremind® is the only standardised, highly purified lavender oil that has been clinically tested to relieve symptoms of mild anxiety and nervous tension2.

4. Nourish your nervous system What you eat has a direct impact on your nervous system and how you feel. Diets rich in whole foods — particularly leafy greens, fatty fish, nuts, seeds and fermented foods — can help stabilise your mood by feeding the gut microbiome and supporting neurotransmitter production.

Focus on omega-3s (found in salmon, flaxseeds and walnuts), magnesium (leafy greens, avocados and dark chocolate) and tryptophan-rich foods (cashews, eggs and turkey) to support serotonin levels. And add more probiotic-rich foods to your diet like kefir, sauerkraut, miso and yoghurt.

5. Get outside daily Never underestimate the power of sunlight and fresh air. Just 20 minutes outdoors can lower cortisol (your primary stress hormone), regulate circadian rhythms (your body’s sleep-wake cycle) and provide a natural boost to your mood.

Whether it’s a walk through the park, gardening or simply sitting in the sun, time outside is a simple yet powerful antidote to anxious feelings.

6. Choose consistency over intensity Lastly, remember this: it’s not about doing everything perfectly. Aim to create small, sustainable habits that gently support your wellbeing each day. Whether it’s eating nourishing meals or going to bed 30 minutes earlier, consistency is what makes the difference.

Start with one or two of these steps and build from there. For more holistic tips, head to wellbeingmag.tv.

For more information, visit seremind.com.au.

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Seremind® is clinically tested and contains Silexan®, a standardised highly purified natural lavender oil. When used regularly, Seremind® may relieve symptoms of mild anxiety and nervous tension and may also help improve sleep quality.

Available over the counter at pharmacies. seremind.com.au 1.Seremind Product Insert February 2018. 2. Kasper S, International Clinical Psychopharmacology 2010;25, 277-287.

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MEDICINAL CANNABIS Words by Linda Moon

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ince cultivation of cannabis was legalised in Australia in 2016 for medical purposes (and only with a licence), there’s been a surging interest in the product. Worth an estimated AU$141 million in 2023, and US$21 billion globally, the legal cannabis market is booming. Forecasts by Grand View Research predict the Australian market will soar at a compound annual growth rate of 27.8 per cent between 2024 to 2030.

How does “medicinal” cannabis differ from the maligned, recreational marijuana, pot and weed associated with getting high and addiction? What proof is there of its effectiveness? And how is the “medicalised” version accessed for health purposes within the laws of today?

Medical versus recreational cannabis Dr Orit Holtzman, a functional medicine practitioner, director and co-founder of Leura Wellness, president of the Australian and New Zealand College of Cannabinoid Practitioners and adjunct fellow at Western Sydney University, describes medical cannabis simply as the cannabis plant used as a medication. According to the Therapeutic Goods Administration (TGA), cannabis used medically can

range from untreated raw and dried cannabis and hashish (cannabis resin) to various pharmaceutical cannabis preparations, as well as synthetically lab-produced cannabinoids.

In reality, within most states of Australia, medical use of the plant is highly controlled and restricted to pharmaceutical products accessed through a prescription.

These come in a wide variety of forms including oral formulations (in oil, tinctures, capsules or wafers), inhalations via medical-grade vaporisers, and topical creams and pessaries, Holtzman explains.

They’re also sold as chewables, lozenges and as the flower. Smoking cannabis is not endorsed because of its negative impact on lung health.

Currently, the oil is the most common way the plant is used medically. Cannabis oil products are manufactured from the green plant matter of the cannabis plant and formulated to contain various ratios of the cannabinoids CBD (cannabidiol) or THC (tetrahydrocannabinol) in combination or alone. Some products consist solely of CBD or THC as highly purified ingredients; others contain CBD and/or THC with a “full spectrum” of cannabis plant constituents including other cannabinoids, the TGA explains.

Image: Getty

Cannabis sativa has a rich history of traditional use for healing, food and fibre. Fast forward to today and the highly regulated plant is also a commercially lucrative pharmaceutical product. Its evolution from counterculture to mainstream reveals fascinating shifts in science and society.

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Health • Medicinal Cannabis

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Images: Getty

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Health • Medicinal Cannabis

Unapproved medicinal cannabis products are categorised into broad groups based on their proportion of CBD or THC compared to overall cannabinoids.

Cannabis oil should be differentiated from hemp seed oil (made from the seeds), which is classified as a food and doesn’t contain either THC or CBD. Medical cannabis and the law In Australia, the TGA and Office of Drug Control (ODC) regulate medicinal cannabis products. Under current laws, it can only be obtained from a pharmacy or doctor via a prescription from a registered medical or nurse practitioner authorised to prescribe the medicine. This applies to those prescribing and dispensing medicinal cannabis products online.

Purchasing medicinal cannabis independently of these pathways is illegal in Australia. This includes buying it online and importing it yourself, with or without a prescription. The TGA strongly urges consumers to avoid accessing unapproved therapeutic goods from unknown websites, social media or other digital platforms. Such products are untested by the TGA and may contain toxic substances or not live up to their claims.

Laws around consumer access differ between states of Australia and across countries. In Canada, Germany, Malta, Thailand and a few other countries, for example, it’s legal to use cannabis for recreational or medical reasons. In the ACT, due to laws enacted in 2020, residents aged over 18 are permitted to grow up to two plants (or four per household) and possess up to 50g of dried or 150g of fresh cannabis for personal use.

Approved and unapproved products To date, the TGA, whose role it is to approve prescription medicines, has approved two medicinal cannabis products as prescription medicines on the Australian Register of Therapeutic Goods (ARTG).

Nabiximols (Sativex) contains THC and CBD and is approved to treat spasticity in people with multiple sclerosis (MS). Cannabidiol (Epidyolex) is a CBD-only oil preparation approved for use in specific forms of epilepsy in children.

All other cannabis products are unapproved therapeutic goods, unevaluated for efficacy, but allowed for use through the Special Access Scheme (SAS), the Authorised Prescriber Scheme or in a clinical trial via a health practitioner, under specific conditions and on a case-by-case basis. Doctors can either apply for approval to the SAS for individual patients or become an authorised prescriber, Dr Holtzman explains. “To become an authorised prescriber, you do need to do some training and be approved by an ethics committee and then by the TGA,” she says.

Whether approved or not, (apart from Epidyolex used for the treatment of Dravet syndrome), medical cannabis isn’t subsidised under the Pharmaceutical Benefits Scheme.

Cannabinoids — THC versus CBD More than 560 different natural compounds have been identified in Cannabis sativa, according to a 2023 article in Horticulture Research. The most studied and best known are the cannabinoids, rich in the plant and thought to be responsible for any therapeutic effects: more than 130 different kinds (within 11 subclasses) have been identified. These include THC (tetrahydrocannabinol) and CBD (cannabidiol), which many of us have heard of, as well as less known and studied cannabinoids like CBC (cannabichromene) and CBN (cannabinol).

THC is the ingredient responsible for feeling high and hallucinations. Research shows it also has analgesic, antiepileptic, antispastic, antitumour and antiemetic (anti-vomiting) effects. CBD, the second most studied compound, has been found to be an antiinflammatory, antidepressant and anti-epilepsy, and has activity against glaucoma, according to a journal article by Chinese researchers in Horticulture Research.

Unapproved medicinal cannabis products are categorised into broad groups based on their proportion of CBD or THC compared to overall cannabinoids. Prepared products are either CBDor THC-dominant or a balanced mix of both, vary in strength and include low- and high-dose forms.

TGA requirements mean the amount of CBD or THC present must be listed on the label. What product form, composition, strength and dosage prescribed is determined by the medical practitioner considering the patient’s symptoms and needs.

TGA data shows 49 per cent of medicinal cannabis products in Australia were sourced from Canada in 2023, and 39 per cent from within Australia. What guarantee is there of what’s in the product? The TGA conducts ongoing surveillance to monitor the quality of medicinal cannabis products permitted for supply in Australia. In a recent test of 21 products across many different suppliers, all but one met the requirements for the content of active ingredients.

Historical use Once upon a time, Cannabis sativa wasn’t considered so evil. Prior to widespread criminalisation of the plant in the 1900s, and for the vast timeline of human history, the fast-growing, annual herbaceous flowering plant has been an important commodity with multiple purposes. The fibre was used by many civilisations to produce hemp paper, clothing, rope, sails, netting, string and more. The seed is rich in essential fatty acids and protein and was an important food. It was also used to make oil for soap, varnish and cooking.

Cannabis sativa is listed in numerous ancient texts, including the 2800 BC oral Materia Medica of Emperor Shen Nong, and has an extensive history of use in

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Health • Medicinal Cannabis

Cannabis is a very personalised medication.

You can have two people, same age, same size, same medical indication and they will still have a different response … Different people respond differently and it probably depends on a whole lot of factors that we’re not even aware of yet.

healing, and spiritual and religious ceremonies and practices. As reported in Horticulture Research, the ancient 550 BC text Papyrus Ramesseum III records use of the ground plant as a treatment for eye diseases.

Hua Tuo, an early Chinese surgeon, used cannabis to make anaesthesia in 207 CE. Classical texts also report historic use of the plant for arthritis, convulsions, depression, pain, lack of appetite, asthma, malaria and more.

Using cannabis medically today Fast forward to today and about 700,000 Australians used cannabis for medical reasons in 2022 to 2023, based on data from the Australian Institute of Health and Welfare. The true figure may be higher, given only 37 per cent of medical cannabis users had a legal prescription in a 2020 survey by The University of Sydney’s Lambert Initiative. One reason for this could be cost. According to an Australian government site, this can range from $50 to $1000 a month depending on the health issue being addressed, dose and product type.

A study of 248,000 scripts for medicinal cannabis found chronic pain was the leading reason for those seeking a script in Australia, followed by anxiety and sleep issues. It’s also commonly prescribed for pain and nausea related to cancer. The study, led

by The University of Sydney’s Lambert Initiative for Cannaboid Therapeutics, found medical cannabis had been prescribed for more than 140 different health conditions. According to the TGA website, medicinal cannabis products have been approved for over 11,000 different applications under the Special Access Scheme. Increasingly, statistics show it’s also being prescribed by practitioners for mental, emotional, developmental and behavioural problems. But what evidence is there that it works?

Image: Getty

Research Dr Holtzman, who is also a research fellow at the National Institute of complementary medicine (NICM) at Western Sydney University at Nica, says there’s encouraging scientific evidence, as well as anecdotally in her clinical experience, for the use of cannabis in chronic pain, anxiety and sleep issues.

A small recent study of 22 adults with severe Tourette syndrome, co-funded by The University of Sydney’s Lambert Initiative for Cannabinoid Therapeutics and Wesley Research Institute, found a combination of THC and CBD reduced tics by as much as 50 per cent.

Dr Holtzman cautions that “nothing works for everyone”. Cannabis has variable effects on people.

She’s also keen to point out that cannabis isn’t an approved first-line treatment for any condition.

Nonetheless, she’s enthusiastic about the latest research. “Research is really thriving in this area and we learn new things every day,” she says. “Some exciting findings are studies that look into minor cannabinoids, so not just CBD and THC. There are some really interesting recent studies about CBG for anxiety, for example. So we learn more about the whole spectrum of cannabinoids in the cannabis plant.”

Dr Holtzman is involved in clinical trials using cannabis products to treat peripheral diabetic neuropathy.

“We’re learning new things every day about new dosage forms, new cannabinoids and what medical conditions can benefit and how from this wonderful plant,” she says.

Adverse effects Dr Holtzman says medical cannabis is generally well tolerated if used with caution. “You start on a low dose and go up slowly,” she advises. “If there are side effects, they are usually quite mild, so, for example, things like nausea, diarrhoea and a bit of fatigue that goes away.” Compared to other medications used to treat conditions where medicinal cannabis is commonly used, the side effects profile is really quite mild, she says. “Definitely, you can have quite significant side effects if people are being prescribed high doses of THC, and inappropriately.”

According to the Australian Prescriber site, very high doses of THC can cause dizziness, appetite stimulation and feelings of being spaced out or sedated. More extreme negative side effects include paranoia and severe anxiety. Combinations of CBD and THC can be useful given CBD has anxiolytic and antipsychotic effects.

When it comes to effects and dosage, every person is unique, Dr Holtzman says. “Cannabis is a very personalised medication. You can have two people, same age, same size, same medical indication, and they will still have a different response,” he explains.

Different people respond differently and it probably depends on a whole lot of factors that we’re not even aware of yet. That is why it’s so important to personalise the treatment and to follow up with a practitioner that can help choose an appropriate product that will suit the individual.”

References upon request.

Linda Moon is a freelance health, travel and lifestyle writer and a qualified naturopath based in Katoomba, NSW.

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Words by y Rac R hae hael Coopes es Photog Pho tograp rap a hy by b Te Tessa Tes sa Tra Tr n

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Yoga • Nervous System

Your nervous system has a secret superpower hiding in plain sight. The vagus nerve quietly weaves through your body, shaping how you feel, heal and connect. Here’s how yoga helps you tap into its profound potential.

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here has been much fanfare in recent years about the vagus nerve (VN), with every podcaster, wellness influencer and yoga teacher preaching its capacity to moderate our wellbeing. But given most of us had probably never heard of the now-trending VN until recently, what exactly is the big deal with this big nerve, and how can we use our yoga practice to harness its power?

Parasympathetic nervous system The etymology of the word “vagus” gives us some insight as to its function. “Vagus” comes from the old Latin “wandering”, and this is exactly what the VN does. The VN is a long and complex cranial nerve that meanders through so many parts of the body, it impacts many different aspects of our system.

The VN makes up around three quarters of the parasympathetic branch of the autonomic nervous system and therefore plays a crucial role in regulating various bodily functions, including the heart rate, digestion and respiratory rate. Vagal tone indicates how well the vagal nerve is functioning, and a 2010 landmark study found that those with higher vagal tone had better overall heart health, lower levels of inflammation and a profound effect on aspects of wellbeing beyond our physical health.

Social and psychological wellbeing In a study by social psychologists Barbara Fredrickson and Bethany Kok, genuine moments of social connectedness between people triggered the parasympathetic nervous system, toned the VN and created positive emotions. Participants also had stronger social bonds and exhibited better emotional regulation. In 2013, further research by Fredrickson and Kok found that practising loving-kindness

meditation with yourself and others was the key to turbo-charging this upward spiral of vagal tone. There is an increasing understanding in the world of both psychology and physiology that working with the mind-body connection through body-based practices is the most effective way to address both physical and mental health issues.

Polyvagal theory Polyvagal theory (PVT) offers a framework for understanding one way this mind-body connection plays out. PVT expounds how the autonomic nervous system, especially the VN, dictates our behaviour and overall health. We can either respond with calm and switch on the ventral vagal complex (VVC), which is associated with social engagement and feelings of safety. Or we may be mobilised, when the sympathetic nervous system (SNS) is triggered, stimulating the fight-or-flight response. Or immobilised via the dorsal vagal complex (DVC), which is related to our “shutdown” responses. These neural circuits are activated in response to what happens around us, our environmental cues and how safe we feel.

The gunas Another framework we see embodying this mindbody connection, one of the yoga physiology models, is that of the gunas. Yoga philosophy says the gunas are fundamental qualities that constitute all of nature. Sattva represents clarity, harmony and balance. Rajas denotes activity, energy and movement. And tamas signifies inertia, darkness and stagnation. According to yoga, the interplay of the gunas influences an individual’s physical, mental and emotional states. The mental state will impact the physical and vice versa.

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The [vagus nerve] makes up around three quarters of the parasympathetic branch of the autonomic nervous system and therefore plays a crucial role in regulating various bodily functions.

Polyvagal theory meets the gunas The similarities between PVT and the gunas lie in these parallel structures. Sattva and the relaxed VVC are both associated with states of social connection and calm wellbeing. Rajas and the mobilised SNS both relate to activation and energy. Tamas and the immobilised DVC both correspond to withdrawal and conservation of energy. Understanding this connection between the gunas and PVT provides a comprehensive perspective on how yoga practices can influence our nervous system and therefore our overall wellbeing. PVT suggests self-regulation and social connection are key in promoting relaxation and reducing stress, and yoga is a tried-and-tested way to foster these qualities.

Yogic practices Awareness of imbalances in the gunas and the associated neural circuits allows us to choose practices that restore balance. For example, calming, yin-based yogic practice may help bring you back into a sattvic state. Conversely, activating yang practices may help reawaken your system. Ultimately, all yogic practices are aimed at bringing you back to a sattvic state, where the VN is toned and the nervous system is purring like a kitten, rather than roaring like a hot V8 engine in overdrive.

Yogic tools for the VN Asana (physical poses), Drishti, meditation and mindfulness cultivate awareness and clarity, reinforcing sattva and facilitating a harmonious autonomic state. Pranayama (breathwork) stimulates the VN, activating the calm VVC and supporting sattvic qualities. Research has found that controlled breathing patterns, characterised by slow, deep inhalations and extended exhalations, directly stimulate the VN. This stimulation enhances parasympathetic tone, promoting a state of relaxation and counteracting stress responses. Chanting activates the vocal chords, stimulating the VN at a vibrational level. Integrating these tools and practices supports emotional regulation, stress reduction and greater resilience.

The beauty of all this is that we can work with the VN in lots of different, practical ways as we become more conscious and mindful. Taking regular breaks, exercising, stretching and gentle massage are all helpful. Reflexology, short-term exposure to cold temperatures like cold plunges or ending showers with cold water, as well as fostering feelings of awe through music, nature or meaningful experiences have also been shown to stimulate the VN. Practice This holistic sequence targets the main areas through

which the vagus nerve travels (neck, chest and belly) using tools shown to support vagal tone and keep you sattvic — so you can carry on.

Cat-cow Set yourself on all-fours, shoulders over wrists, hips over knees. On an inhale, slide shoulders away from the ears, shoulder blades down the back and tailbone up. Exhale reverse, pulling pubic bone towards ribs, arching the back and pressing the earth away. Repeat for a few rounds.

Neck stretch Seated comfortably, supporting the buttocks if you need to be grounded, reach your right arm overhead and place right hand on left ear. If your neck is well, gently reach left fingers down to the earth as you reach the skull up and over to the right. Gently move the chin slowly forward and back to find any little sticky spots. Stretch the left side of the neck and take a few slow breaths. Swap to the other side.

Heart-opener Still seated, interlace fingers at the base of the spine.

Gently slide wrists towards earth and away from your lower back as you broaden collarbones and open the chest. Take a few slow breaths.

To deepen, from kneeling, tuck the toes under, set knees outer hip-width apart, hips over knees, hands to hips. Either keep hands on hips, lifting front of pelvis up and lift sternum up and open the chest. Or take hands into sacrum, fingers pointing up or down, open chest to sky, perhaps reach fingers down to catch heels. Otherwise keep hands supporting lower back.

Take a few slow breaths and inhale to lift back up and sit on heels for a few moments.

Side bend Reach right hand or forearm to the earth as you stretch left fingertips over to the right side, stretching the left-side body. Take a few slow, calm breaths and swap to the other side.

Reclined heart-opener with tapping Recline with the upper body, chest and head on a bolster or blocks, buttocks on the earth. Take a few breaths. Then start to gently tap your fingertips in the centre of your chest, under the collarbones. Take a few breaths as you tap or simply lie with the chest and heart open.

Lying on the belly Place a rolled-up blanket under the belly. Lie flat and take 10 slow belly breaths, allowing muscles and organs in the region to remain soft. Bend your elbows, stack the hands and let your forehead rest on them.

Or turn your cheek to the earth if that feels better.

Prone shoulder stretch Remove the blanket. Reach your right arm out to the side, either bent or extended, and press down with the left hand or fingers to peel the left side of the chest

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Understanding this connection between the gunas and [poly vagal theory] provides a comprehensive perspective on how yoga practices can influence our nervous system and therefore ourƥoverall wellbeing.

and body open. Take a few slow breaths.

Swap to the other side. Make sure the arm is in a position where it is stretching the front part of the chest, not compressing the shoulder joint itself.

Loving-kindness meditation Choose a comfortable seat. Take a moment to bring your awareness into your physical body, noticing the quality of your body, especially the space around your heart.

Observe the quality of your thoughts and the quality of your breath. Watch the inhale and the exhale. Don’t modify the breath in any way. As you inhale, think of someone you love. Sending them loving kindness. Start with those close to you. And then as you move to the next person, and the next, notice the circle widen. Inhale gratitude, exhale the name or face of someone who pops into your mind. Continue for a few minutes and then shift all your awareness back to the heart space.

Bhramari pranayama Close the eyes. Take a slow, soft inhale and exhale to empty your lungs. Inhale gently and fully once more. Keeping the mouth closed, hum all the way to the end of the exhale. Repeat for five rounds. (If you wish, you can add a mudra: thumbs close off the ears, index fingers in the corners of the eyes, middle fingers by the nose, fourth finger above the lips and pinky underneath.)

Satsang/sangha Genuine social connectedness fosters parasympathetic engagement helping this feedback loop. Think of someone who always leaves you feeling harmonious, light, blissful and sattvic. Find some time to catch up with them. Or get to a group class with other yogis or meditators to connect with other conscious beings.

Rachael Coopes is an author, Play School presenter, speaker, MC and yoga and mindfulness educator on Gadigal land. With more than 1500 hours of study, and decades of practice, teaching and storytelling, she’s eternally grateful to this path and her teachers.

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WellBeing

25

THE HARD-HIITING Words by Belinda Norton

Improve your overall health and fuel your entire work week in only 25 minutes.

F

inding an effective and efficient workout routine can be a challenge, especially with a busy work-family life. This is where highintensity interval training (HIIT) makes its compelling case. With workouts lasting merely 25 minutes, HIIT not only fits seamlessly into our busy lives, but also plays a significant role in enhancing overall wellness. By targeting multiple muscle groups, providing cardiovascular benefits and promoting mental clarity, 25 minutes of HIIT can deliver impactful results that resonate throughout your work week and beyond.

HIIT workouts stimulate the release of endorphins, the “feel-good” hormones that can alleviate stress and anxiety. This not only enhances mood but may also improve focus and productivity in work-related tasks.

Given that workplace stress is a common challenge in today’s fast-paced environment, the mental clarity gained from a 25-minute HIIT session can serve as a significant boost, enabling you to approach your work with improved concentration and creativity.

For many, the primary goal of any fitness regimen is muscle building and enhancing physical strength.

However, more people are recognising that it forms the foundation of wellness by encompassing an holistic approach to health, which includes physical, mental and emotional wellbeing. Regular exercise is the first and foremost aspect of achieving wellness, and HIIT specifically addresses these facets effectively. The short bursts of intense exercise are not only physically invigorating, but also foster a greater sense of mental resilience.

Major muscle groups Throughout a HIIT workout, multiple muscle groups are activated in rapid succession, promoting increased strength and endurance. This polyarticular approach leads to functional fitness gains, translating to improved performance in daily activities. Here’s a quick overview of the major muscle groups involved: Lower body: Engaging the leg muscles through squats, lunges and jumps builds both muscle strength and power, crucial for activities such as walking, running and climbing stairs.

Core: A strong core helps stabilise the entire body, from improving posture to enhancing balance, which is beneficial for both athletic performance and daily life.

Upper body: By targeting the arms, shoulders and chest, HIIT enhances upper-body strength, improving functional capabilities such as lifting and pushing.

Image: Pexels

Why it’s effective Understanding why only 25 minutes of HIIT can create a significant impact on your body is key to appreciating its efficacy. The methodology behind HIIT is rooted in its ability to drive your body to work at maximum capacity for short durations. Here’s how: Intensity over duration: The essence of HIIT lies in its high intensity. Engaging in exercises at near-full effort for short bursts elevates your heart rate rapidly, leading to a higher calorie burn even after you’ve completed your workout. This phenomenon, known

as excess post-exercise oxygen consumption (EPOC), means that your body continues to burn calories long after the workout is done.

Efficient time utilisation: With just 25 minutes, you can effectively combine cardio and strength training, maximising the potential of each session. Instead of spending hours doing a traditional gym routine, HIIT offers a time-efficient alternative that allows for comprehensive conditioning of both aerobic and anaerobic systems.

Variety and adaptability: A 25-minute HIIT workout can easily be tailored to fit your specific needs and preferences, making it easy to keep the routine fresh and engaging. You can include a variety of exercises that challenge different muscle groups, circumventing workout fatigue and maintaining motivation.

Rest periods improve performance: The short rest intervals in HIIT are crucial. They allow for a brief recovery that enables you to push harder during the intense phases. This recovery also leads to improved performance, as you’re able to maintain a high heart rate throughout the workout.

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Body • Personal Training

YOUR 25-MINUTE HITT ROUTINE Embrace the challenge and reap the rewards of HIIT. It could just be the game changer you didn’t know you needed!

Here’s a circuit of seven exercises using 5kg hand weights you can perform to elevate your heart rate, build strength and maximise calorie burn. Aim for 30–45 seconds of work followed by 15–30 seconds of rest between exercises. Repeat the circuit two to four times for a full workout.

1. Goblet squat How to do it: Hold one dumbbell with both hands close to your chest. Stand with feet shoulder-width apart. Lower your body into a squat, keeping the weight close to your body. Push back up to the starting position.

Targets: Legs, core, glutes.

2. Dumbbell push press How to do it: Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Push through your legs and press the weights overhead in one fluid movement. Lower back to the starting position.

Targets: Shoulders, triceps, legs.

3. Renegade rows How to do it: Start in a high plank position with a dumbbell in each hand. Row one dumbbell to your hip while stabilising your body with the other hand. Alternate sides.

Targets: Back, core, shoulders.

HIIT workouts stimulate the release of endorphins, the “feelgood” hormones that can alleviate stress and anxiety.

5. Dumbbell burpees How to do it: Start standing with a dumbbell in each hand. Lower into a squat, place the dumbbells on the floor, jump back into a plank, do a push-up, jump back to the squat and explode into a jump.

Targets: Full body, cardiovascular endurance.

6. Dumbbell mountain climbers How to do it: Start in a high plank position holding a dumbbell in each hand. Drive your knees alternately to your chest as quickly as possible while maintaining plank form.

Targets: Core, shoulders, cardio.

7. Dumbbell deadlifts How to do it: Stand with feet shoulder-width apart, holding one dumbbell in each hand in front of your thighs. Hinge at the hips, lowering the weights towards the ground while keeping your back straight. Return to standing by pushing through your heels.

Targets: Hamstrings, glutes, lower back.

Cool down: After completing the circuit, take five to 10 minutes to stretch key muscle groups to aid recovery and improve flexibility.

Tips: Adjust weights or repetitions based on your fitness level. Maintain proper form to avoid injury.

4. Lateral lunges with a twist How to do it: Hold a dumbbell with both hands at chest level. Step out to the side into a lunge, twisting your torso towards the lunging side.

Return to the centre and switch sides.

Targets: Legs, glutes, core.

Belinda Norton is a sustainable health and fitness educator and personal trainer with 25 years of experience. Editor of Fit and Flexible by Wellbeing magazine and published author of Fit Mama, she shares her women’s wellness and body alignment expertise. Belinda is a mother of two teens, speaker and wellness advocate. She approaches fitness with a sustainable approach where shorter, more intense workouts are preferred for their effectiveness and practicality, especially for those with busy lifestyles. Connect with her at belindanorton.com or on Instagram: @Belinda.n.x

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WellBeing

Wurrwurrwuy stone adventures Words by Catherine Lawson Photography by David Bristow

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Travel • Northern Territory

Uncover the rich history of the Gove Peninsula in the Northern Territory, just outside Nhulunbuy, where ancient stone arrangements reveal the story of early cross-cultural exchanges between Yolŋu people and Makassan traders. From these relics to the quiet beauty of Bremer Island, the region offers a compelling look at Australia’s past and present.

T

he walking trail is deserted in the last cool hour of the morning as we tread a path of crumbling bauxite on the edge of a turquoise sea. Fragrant pandanus fruit scents the air, and the soft chatter of birdsong is subdued by an intensifying heat as we wander down sand dunes to the water’s edge.

At Garanhan, on the grounds of a centuries-old Sulawesi fishing camp, we guzzle water in the shade of tamarind trees, then step back out onto a sunny trail that weaves through an extraordinary seaside canvas of Indigenous stone art.

The Wurrwurrwuy stone arrangements, located in Nhulunbuy on the tip of the NT’s Gove Peninsula, reveal a little-known slice of Australia’s pre-colonial history that dates back hundreds of years, perhaps to as early as 1640.

Back then, local Lamamirri (Yolngu) people shared harmonious times with visiting Makassan seafarers who sailed December’s northwesterly winds seeking the prized sea cucumbers they called trepang.

In return for permission to fish local waters, they gifted the Yolngu people dugout canoes and stone knives, axes and fish hooks. All of it changed the way the Lamamirri hunted and fished, and their successful catches filled coastal shell middens with dugong and turtle bones, too.

Laden down with their harvested and preserved sea cucumbers and the shells of turtles and pearl to sell to Chinese merchants, the Makassan fishing fleet, which at times numbered 60 small boats, returned to Indonesia with the same change of winds that carries Australian sailors today. Sometimes, intrepid Yolngu men shared the 1600km journey and, over time, inextricably linked family trees on both sides of the Arafura Sea. On his circumnavigation of Australia in 1803, English explorer Matthew Flinders is said to have encountered Makassans at Cape Wilberforce, just outside Gove Harbour where the fleet’s captain, Pobassoo, told him of the Yolngu who sailed with them and had remained aboard.

At Garanhan, two centuries later, we tread a winding pathway through the Yolngu’s pictorial

storytelling, trying to take it all in and rewriting our own grasp of Australian history with every step. We spot stones laid out in the shape of dugout canoes and tri-masted perahu or praus (sailing boats), fish traps and the kind of fireplaces the Makassans used to boil and preserve sea cucumbers.

These enduring creations were constructed by Yolngu elders, most likely at the end of the 19th century, as a way of literally setting in stone an unlikely and fascinating history.

When historian Campbell Macknight interviewed clan leader Mungurrawuy Yunupingu in the 1960s, the famous artist and father to activist Galarrwuy and Yothu Yindi band leader Mandawuy — both made Australians of the Year — talked of his own father’s visit to Makassar, and his efforts to preserve history through the stone works.

Back to the present day, after an hour of exploring, we retreat to picnic beneath the shady tamarinds, planted by the same Makassan fishermen and used to flavour simple, shared meals. In this stifling heat, the sea is nothing but a teasing teal-coloured temptation, because this deep in baru (crocodile) country, a fishing line is about the only thing you’d want to dangle in the ocean. Instead, we revive ourselves on the airconditioned drive back into Nhulunbuy, soothed by chilly drinks and fuel station ice creams before setting out again to explore.

Buku-Larrnggay Mulka For many travellers, it might be food or music that provides access into a culture’s heart, but the Yolngu had me at art. Overlooking the sea at Yirrkala, 19km from Nhulunbuy’s town centre, the Buku-Larrnggay Mulka Yirrkala Art Centre is quite unlike any I’ve discovered in Australia’s north.

This busy and vibrant labyrinth is part gallery, part museum, and a place for artisans to work, interact and let people like me watch on while they create. Yolngu artisans are experts at weaving traditional fibremade creations from gunga, the fresh leaves of the pandanus bush that studs the landscape right across Arnhem Land.

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WellBeing

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Travel • Northern Territory

On his circumnavigation of Australia in 1803, English explorer Matthew Flinders is said to have encountered Makassans at Cape Wilberforce, just outside Gove Harbour.

Traditionally, gunga mats were woven into conical shapes called nganiyal and used as mini tents to shade sleeping babies. The scent of the pandanus helped to protect against mosquitoes, and the gunga mats were lightweight, versatile creations that could be folded and flattened to sit on, too.

The practice of dyeing the pandanus with natural pigments started when missionaries reached this remote community, and the results are undeniably striking. Gunga mats adorn walls throughout the gallery and are stacked in piles of every shape and size. Woven baskets and bowls draw our eyes and hands, and my daughter spends more than an hour selecting the perfect one.

A huge array of canvases is on display and for sale, some painted on bark or timber, and exhibiting all kinds of artistic styles. In a large, airy space, I sit on the fringe watching women at work: painters hunched cross-legged over their canvases, dabbing paint brushes in deep concentration, and chatting and filling vast canvases with colour.

I eventually find my way into the Mulka Museum, a sacred holding space for Yolngu culture curated by elders and opened by Gough Whitlam in 1988.

Mulka celebrates the Yolngu’s dual Yirritja and Dhuaw moieties, and bark paintings from each clan are preserved here.

Here we find The Church Panels, famous works dating back to 1962 made up of two immense ochre-onmasonite panels. Telling of the Yolngu’s custodianship of the land, at a time when mining rights threatened them, the panels were painted separately by artists from each of the Yirritja and the Dhuaw clans.

They once graced the altar of Yirrkala’s missionary Methodist church but were discarded and left to rot before being rescued and safeguarded in the Mulka Museum. The presence of other important cultural treasures installed here makes this space feel as sacred as it should be, and when we finally tear ourselves away, it’s with a far deeper grasp of Yolngu culture, language and law.

Bremer Island Having arrived in Nhulunbuy aboard our own sailing boat, we set out under sunny skies for nearby Bremer Island. Snorkelling, we are assured, is a crocodile-free endeavour off Dhambaliya (Bremer), and the Yolngumanaged Banubanu Beach Retreat is the best getaway in town.

Catering to luxury-seeking escapees in solaroperated style, Banubanu prides itself on being completely off -the-grid. There are seven rooms in total, and its beachfront penthouse bungalow (from $1190/ couple/night) comes with bubbles and breakfast, and a beachfront deck to enjoy them from. There’s a restaurant and poolside bar, and island transfers, kayaks and snorkelling gear are all included.

The name Banubanu refers to a rocky outcrop off the island’s northern tip, which Makassan traders

named because it resembled a group of women (banubanu). The island’s eastern shores are buffeted by southeasterly trade winds over the popular dryseason months (May to September), while on the protected western beaches, the water clarity startles those who never dreamed the NT could do island paradise quite so well.

Bremer Island is small enough to explore by boat or via walking trails and, with just one small family outstation, it’s largely uninhabited. Rugged headlands bookend sparkling white sand beaches where four species of sea turtle lumber ashore to nest — green, flatback, hawksbill and olive ridleys — and the birdlife is prolific.

On the nearby East Bremer Islets, the protected Higginson Important Bird Area nurtures globally significant populations of bridled and roseate terns, plus crested terns and the only breeding site for common noddies in the entire Northern Territory.

We drop anchor in solitude at the southern end of the island, tucked inside the sand spit with just a hint of a breeze. Venturing ashore, we have the beaches all to ourselves, combing our way along the high tide mark for prized feathers and perfect seashells and spotting turtle tracks that lead up into the dunes.

The water is gin-clear with a sapphire hue, and although we don’t pull out the snorkelling gear, we happily swim at the translucent water’s edge with confidence. There is more watery exploring to do, and with fishing on our mind, we sail back into Gove Harbour to anchor off the cluster of granite islands called Ganinyara.

Despite its location, a 15-minute boat ride from the Gove Boat Club public ramp, there’s no weekend rush on these lovely isles. We anchor off and take the dinghy ashore, throwing ourselves straight into the see-through sea and donning sunglasses to ward off the sparkling quartzite-sand reflection.

The water here is too blue to be true and, while the kids run off to scramble over the granite, we wallow in the shallows with chilled drinks and fishing rods, keeping one eye open for crocs. There are picnic facilities and a single shaded campsite that intrepid solitude-seekers can have all to themselves — catching dinner, cooking it over the campfire and watching sea eagles ride the thermals until the stars appear.

Music and markets We sail back across Melville Bay just in time to catch Nhulunbuy’s monthly markets, gathering with old mates and local musicians on the breezy edge of the Arafura Sea. There might not be waves to ride offshore, but the Surf Life Saving Club’s waterfront location lures a laidback crowd with cold beers aplenty and some rocking Indigenous tunes.

We shake out picnic rugs in front of the band stage, kick off shoes and start to dance, sating appetites in between bands with slices of freshly fired pizza and rounds of cold drinks. The kids scoot off to spend

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Travel • Northern Territory

These enduring creations were constructed

by Yolŋu elders, most likely at the end of the nineteenth century, as a way of literally setting in stone an unlikely and fascinating history.

their pocket money at the market stalls, returning with smoothies and home-made cupcakes, and the chatting and dancing continues long after the sun sets and the Milky Way lights up the night.

It’s often said that faraway places pull the best communities together, and with a thriving art and music scene, a distinct culture and incredible fishing and exploring to indulge in, Nhulunbuy is one of the best.

Escape routes GO The Wurrwurrwuy stone arrangements are located 38km southeast of Nhulunbuy (1042km from Darwin). Air North and Qantas fly direct from Darwin to Gove Airport (Nhulunbuy), from $307 each way.

VISIT Plan a dry-season visit (May to September) for cooler temperatures and clearer skies.

STAY Yolngu-managed Banubanu Beach Retreat, a minimal-impact luxury camp on Bremer Island, offers beachfront cabins from $690/ couple/night (breakfast, transfers included, banubanu.com). In Nhulunbuy, Yanawal Units (from $270/night) are Yolnguowned, with all-abilities access. Camping at Macassan Beach or the Granite Islands costs $16.50/adult (half price for kids).

DO Visit and shop at Buku-Larrnggay Mulka Art Centre (yirrkala.com), spend a day fishing with OBJ Adventures (objadventures.com.au) and don’t miss Nhulunbuy’s monthly community markets (ncl.net.au).

Image: L; Anastasia Shuraeva

PERMITS A three-day visitor access permit for Dhimurru lands costs $39/adult ($15.50 for kids), at dhimurru.com.au. To purchase take-away alcohol (except in a licensed bar or restaurant), obtain a permit in advance and online (nt.gov.au).

Inspired by travels into the world’s unpopulated places, author Catherine Lawson and photographer David Bristow are hikers, paddlers and surfers, currently sailing through Southeast Asia. Their discoveries fill the pages of the books they create, including their latest sustainable cookbook for ocean-loving foodies, The Hunter and The Gatherer. Connect with them at wildtravelstory.com.

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WellBeing

Words by Nicole Haag

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Travel • Women Travel Solo

When an expat returns to Japan on her own, chasing memories and testing limits, she meets a version of herself still learning what she can do. A misstep into Mount Fuji’s “Forbidden Forest” nearly ends in disaster, but what she discovers instead is resilience, trust and the power of choosing her own path.

Forbidden: 1) not permitted or allowed 2) not conforming to the usual selection principles

Images: Jonathan Stokes for Lonely Planet

Like your childhood home, every country has a telltale scent. I remember Tokyo at age 10: the smoke of yakitori carts, a concrete jungle made from cement mixed with umami and thousands of years of history.

Throngs of people move with the efficiency of a circulatory system. I drop every bit of food I dare to eat with the sticks they hand me. The rhythmic cadence of language I cannot understand. A seedling is planted for a life of adventure, grafted to a stalk of discomfort and arching for growth.

1982-ish I grew up on long-haul flights.

It’s only a slight exaggeration. As an expat kid, I was fed travel like other kids were fed split peas.

We dined at 35,000ft while passengers dragged comfortably on their cigarettes between courses. I cut my travel teeth on dinner rolls so soft, glutinous and shiny they doubled as a mirror.

I knew we were moving because months before, my dad came home with roses and champagne.

I look up from where I am placing silverware for dinner when he walks in, telltale gifts in hand. Like Pavlov’s dog, I smile, wag my tail and ask where.

“Japan!” Still clutching the gifts, he waves his arms like a magician.

“What’s that? Where’s that?” I am dubious.

“It’s another country, it’s across the world!”

My response is silence as I envision the loss of oxygen we’ll surely suffer when we move to what I interpret as Mars or a neighbouring planet.

“But Mom and I talked about it and you can get your ears pierced now instead of waiting until you’re 13!”

Sold.

The ’90S I should want to go to my prom. I mean I go; high school punch-list checked. My dad picks me up from the cruise after-party. It’s a 2am sprint from the dock to the downtown Marriott. We stay six hours, just long enough for me to shower, change and catnap before my first solo trip: Japan. I’m studying for four weeks for my senior project, two years since our family returned from our years-long trans-Pacific move.

Fact: 95 per cent of mid-19th-century passports were issued to men. Most women travelled under their husband’s passport and were assumed to be in his protection. Only an unmarried woman could obtain a passport in her own name. Even then, travelling alone was outside usual societal principles.

I reach into my bag for the 15th time. My passport, OK, still there!

On board, I fidget in my seat and try to summon my best Audrey Hepburn, Roman Holiday vibe. The flight attendant smiles and I request a stiff Kahlúa and cream, like it’s all I drink on the regular. What happens in internationally governed skies, stays in internationally governed skies! I drink them the entire way over, watch too many movies and land in Tokyo vibing more Keith Richards than Hepburn.

Between drinks, I remember to fill out the forms — my forms. I feel grown-up and giddy, like playing office as a kid. I’m careful with my answers, remembering the family trip and concern at Kenyan customs when my brother checked every box for aches and digestive indiscretions. I re-review passport numbers and my signature like I’m signing the Declaration of Independence; because I am.

At customs, I’ve “Nothing to declare!” I step outside and inhale deeply. I’m home. Resurrecting my Japanese, I find my taku-shii to our family friends’ empty apartment, where I’ll stay on my own. Through the cab window, the city is familiar and brand new.

Well-placed mirrors on sidewalk corners take the

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Travel • Women Travel Solo

Images: Jonathan Stokes for Lonely Planet, Nancy Sati/Shutterstock

When you find yourself there, keep going. Palpate the moment, hands on the ground, senses and intuition afire. Move forward, one step at a time,ƥbecause you can.

element of surprise out of driving streets so narrow you’re certain you can touch both sides. We arrive and I pay (remember, no tip!). Dragging my suitcase, more than half my weight, up many narrow stairs, I’m covered in a layer of sweat that smells vaguely like chocolate and rubbing alcohol, and haven’t slept in over a day. Step, pause aaannd heave. Rinse, repeat.

I recognise Mark’s room first, their eldest son. My eyes land on a poster of his: a hiker summiting something insurmountable, snow-capped and rocky that reads, “I can because I have to.” I drop the bags from my hands and sink to the landing.

Exactly!

The late ’90s The summer after my first year of law school, I’m back in Tokyo, solo, interning at a multinational company.

It’s different, or I’m different. It’s less Hello Kitty– nostalgia and more irasshaimase (welcome) to the real world, kid.

The plan: stay at a downtown apartment and catsit for a family that’s travelling. Kitty and I are well aware of our privilege, living in an apaato the size of five real-life Japanese apartments, stacked as tightly as Jenga blocks.

Gaijin is a word used for non-native persons or foreigners. It’s written with two kanji, that translate directly to “outside” and “person”. Some foreigners I’ve met feel slighted by this label. I think that belies deeper understanding of Japanese culture. Truth: in a homogenous society, steeped in thousands of years of history and tradition, you are on the outside. It’s OK because I’ve never met people more gracious than my Japanese friends, colleagues and strangers alike.

One of only four gaijin in the Tokyo office, my job is to learn the nuances of Japanese business. It’s a leap.

I’m 22 and not particularly business savvy in Japan — or anywhere, really. I do this speaking Japanese; I’m somewhat proficient (says the CV), but not fluent.

There’s a difference.

I’m a fly on the wall of international deals, rites and ceremonies not taught in Corporations 101. I study the order of things, the depths of bows, the degree of eye contact, the small rituals. The direction of your meishi (business card) on a conference table matters. Refined negotiation in a society that values saving face is not Wall Street. I grow more confident knowing I’m here as a solo ambassador. I own my mistakes and my progress.

My first new friend, Yukiko, looks out for me. We chat most days, quietly. As an Italian-American New Yorker, a lot changes when I speak Japanese. My tone softens, arm gestures are less wild and I listen carefully, mindful of cues. All that moving around growing up taught me to speak in a way that makes others most comfortable and, hopefully, me more understood.

Halfway through summer, on a lark, I decide that mastering 8km for the first time on a flat treadmill, inside a temperature-controlled gym, qualifies me to summit Fuji-san. I viewed Fuji-san in awe on school-bus rides, but never imagined more than a postcard relationship with the mountain. I learn an old childhood friend is also working in Tokyo this summer. We agree, over more than one glass of wine, that it’s a brilliant idea. Eager to share this with my work friends, their responses are supportive with circuitous, kind questions about my experience (remember the saving-face part). A universal concern from each emerges: Be careful of the Forbidden Forest! Please don’t get lost in the Forbidden Forest.

Whatever you do, watch out for the Forbidden Forest!

It bore repeating, I guess.

I echo their warnings to my friend Kate. She’s unfazed: “We’ll be fine!”

We take the earliest bus to base camp, per the guidebook, for a one-day climb, and that is where our preparation ends. I notice many fellow climbers look like, well, climbers. I scan our makeshift layers and running shoes. “We’ll be fine!”, Kate reassures, beaming.

Taking cues from others, who likely read past page two of their guidebooks, we spot the shop and purchase the infamous walking sticks that are stamped at the stations as we ascend. Thank God it’s raining. Mother Nature’s caveat prompts us to add some cheap plastic rain ponchos and pants to our pile, the closest thing we have to any “technical” gear.

The start’s a cocktail of joy and wonder, splashed with bravado. Cheers to adventure! We’re maintaining a decent clip. Someone greets us at each station to brand our walking sticks and immortalise the stories of triumph we envision sharing. Stories that grow as big as the fish your grandpa caught once. Periodically, we turn around and realise just how steep, and how far.

Near hour five-ish, there’s far less bravado and more and more rocks. We clutch our cheap ponchos tighter and thank all deities we can name (and some we’ve just seen in books) for the best purchases all year. The wind “out of nowhere” (those prepared are less surprised) is a force.

“Oh my God!” I touch Kate’s arm, panting.

The clouds become the softest white floor below.

Unrelenting wind wrestles my small frame to the ground as I belly-crawl my way to the infamous crater. Mother Nature’s raw force is magnificent. I am humbled, yet empowered to be there with her.

I will need her strength.

We take time relishing the views and snap photos.

Still euphoric, we scout our path down. It starts a couple of hours into our descent; the joke that’s not a joke.

“Ow! Wow, OK, good thing I don’t need my right knee!”

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WellBeing

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Travel • Women Travel Solo

Image: Yuga Kurita/Getty

Solo travel is a lifestyle choice where each step of exploration is a step towards trust in ourselves.

“That’s OK, take mine since my left is trashed, we can make a whole person!” [Insert nervous laughter.]

The terrain is unforgiving, steep and slippery.

It scoffs at our running shoes. The light, through trees dense as San Francisco fog, is waning.

“How late is it?” I glance at Kate, bent over, rubbing her knees.

She squints at her Indiglo watch.

“Don’t ask.”

No-one wants to say it first: we have zero, and I mean zero idea where we are.

“Ouch, my God! Did we miss a sign?”

“I don’t know, I thought this was it.” I cannot differentiate coming from going.

Kate’s voice is a squeaky violin string: “You know what, we are NOT fine! I hope you like this spot forever because I cannot walk a single step more!” She sits straight down.

She’s unravelling. I get it. My untrained knees are in agony and I can barely see my hand.

I turn toward her voice: “Well, great. Twenty people warn us and we still get lost in the forest!”

We can no longer see the summit above where we stood elated hours ago.

Kate starts to cry. Using my hands to feel my way, I sit next to her. This whole summer has felt like I’m in the back seat of the universe’s wood-panelled station wagon on a trip to “Comfort Zone” — some mythical adult Disney Land. Every five minutes I ask, “Are we there yet?” The universe knowingly looks back: “Not even close!”

I sit taller, my chest expands, and a voice far braver than the one in my head speaks up: “Kate, look, we can do this! We’re not lost forever, we’ll take breaks and move slowly, carefully, one step at a time. I promise you we’ll be OK!” I mean it, too.

But every step is a hot poker to my knees.

My internal dialogue deteriorates: OK, if we have to sit here all night, we have water.

We’ll be OK. You won’t dehydrate before daylight, right?

Can’t you drink your pee? Wait, what did the Girl Scouts say? What the hell?! You wore a yellow poncho and the only thing you learned was to make s’mores. S’mores ain’t gonna save you now, are they?!

We start calling for help. Nope, not on a cell phone.

Baby step by baby step, shouting into the nownear dark.

It’s unmistakable when we see it: light.

We find its source: grace embodied, a man with a kind face, holding a flashlight. Trembling, still wearing our ponchos, he motions to follow him.

We learn his modest home is nearby. His kazoku (family) takes us in and lavishes us with steaming hot ramen and the sweetest Coca-Cola I’ve drunk to this day. They speak little English. I use my best Japanese, but soon realise that college left a vocabulary gap around death-defying, foolhardy mountain treks.

We offer never-ending arigatos (thank-yous) and deep bows as kind man sends us back on a late bus, full of ramen and love.

Truth: in hindsight, I’ve no idea where we were, it remains a mystery to this day.

When I recounted the tale to Yukiko, I definitely said the Forbidden Forest; the fish was huge! That summer, more than coordinates on a mountain, I travelled to the “Forbidden Forest” in my mind many times. Challenges that felt uncomfortable, limited or impossible.

My suggestion? When you find yourself there, keep going. Palpate the moment, hands on the ground, senses and intuition afire. Move forward, one step at a time, because you can. The needle of your compass points back to you, and the direction is trust every time.

Some things solo travel taught me Discomfort is the antivenom to the snakebite of mundanity.

Say “Yes!” Honour the collection of experiences that are unapologetically yours.

Outside our comfort zones is terrifying and vibrant and essential.

Solo travel is a lifestyle choice where each step of exploration is a step towards trust in ourselves.

You are the only one signing your permission slips.

Don’t forget it.

When you know what you can overcome, nothing is forbidden.

Reproduced with permission from Lonely Planet © 2025.

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WellBeing

Reviews Reviews by Dana Diament

Books, podcasts and apps we’re loving

For something healing

For something poignant

All the Perfect Days Michael Thompson, Hardie Grant All the Perfect Days is a gentle yet stirring exploration of life, loss and the impossible question of how much we really want to know about the time we have left.

With subtlety and warmth, Michael Thompson invites readers to slow down and reflect, without ever becoming heavy or overwrought. Centred on a smalltown doctor whose life begins to shift in unexpected ways, this is a story grounded in the familiar — work, routine, old flames, ageing parents. Thompson’s storytelling blends magical realism with emotional insight, asking not just how we’d spend our final days, but how we choose to live in the meantime. This novel offers a reminder that the most ordinary days can still be the ones that matter most.

The Vagus Nerve Reset Anna Ferguson, Penguin Random House Australia Anna Ferguson is an expert in harnessing the power of the vagus nerve to reduce stress, overcome anxiety and release past trauma. With a deep understanding of the physiological stress response, she offers practical methods to heal emotional responses and improve overall health and happiness. Ferguson’s work includes somatic therapies, the science of polyvagal theory and a comprehensive program of mindful movement, breathwork, meditation and journaling. Her approach helps individuals train their nervous systems to respond more calmly to stressors, fostering greater resilience and long-term wellbeing. Drawing from both science and personal experience, Ferguson’s tone is relatable and reassuring. This book meets you where you are and shows a clear, compassionate path forward.

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30/05/2025 9:52:53 AM

Reviews

Our Staff Pick

The People Pleaser’s Guide to Saying Yes to You Hollie Azzopardi, Affirm Press Hollie Azzopardi returns with a compassionate call to stop pouring from an empty cup. The People Pleaser’s Guide to Saying Yes to You goes beyond setting boundaries. Azzopardi offers a warm, no-nonsense path back to remembering who you are when the noise of others’ expectations of you quiets down. Written for the givers, fixers and empathic overachievers, this guide untangles the habits that leave you depleted. With tips for calming your nervous system, finding clarity during life’s curveballs and embracing slower, more intentional living, Azzopardi delivers tools for meaningful transformation. If you’ve been asking yourself “what now?” after learning to stop people-pleasing, this book offers an honest and empowering next step.

For something courageous

For something nurturing

Women Travel Solo Lonely Planet In Women Travel Solo, courage takes many forms — cycling across continents, confronting grief on the road, learning to eat alone and love it. This moving collection of 30 first-person stories captures the rich, unpredictable reality of solo travel as a woman. Each voice is distinct: artists, adventurers, new graduates and retirees, but together they form a powerful chorus of self-discovery and resilience, and a shared desire to live life fully, on their own terms. Each chapter offers honest storytelling, hard-earned insights, travel tips and quiet triumphs.

If you’ve ever dreamed of going it alone but needed a nudge, this empowering anthology might be it.

Wholehearted Confidence Fleur Chambers, The Fleur Chambers Collections Fleur Chambers invites you to stop striving and start softening in Wholehearted Confidence, a refreshingly tender take on self-belief. Rather than pushing past fear or faking it ‘til you make it, Chambers encourages readers to befriend their insecurities, live by their values and find steadiness in the unknown. With conversational writing, real-life stories and thoughtful illustrations, this book is both balm and blueprint for redefining what it means to be self-assured. There are also simple practices to help you reconnect with joy and your sense of purpose. If you’ve been craving a confidence that doesn’t require you to be louder, just more yourself, this is the guide you’ve been waiting for.

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30/05/2025 9:53:01 AM

Education Focus • Torrens University Australia

Nutrition is having a moment

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f it feels like every second person on your feed is a health expert, you’re not alone. Wellness is everywhere — and while some of the advice we receive is questionable (raw carrot salad as a DIY retinol?), the upside is people are waking up to the power of food. Whether it’s gut health, hormones, inflammation, sleep or stress, more of us are tuning into how nutrition underpins everything — and taking a more whole-body approach to feeling good.

Brought to you from our friends at Torrens University Australia.

That shift isn’t just showing up on socials. It’s gaining traction across the healthcare system, too.

And for those of us who feel the pull towards helping others live well, right now presents a real opportunity: clinical nutritionists are now formally recognised as part of the Allied Health Professions. It’s a big deal — and a big step forward for anyone thinking about turning their passion for healthy living into something more.

It means more opportunities to collaborate with GPs and other professionals, and a stronger voice within Australia’s health landscape. It also brings added credibility to the profession, helping clients and colleagues understand that qualified nutritionists aren’t just wellness-adjacent — they’re part of the broader healthcare conversation.

The clinic and beyond So, what does a career in nutrition actually look like?

For many, it’s the classic path: becoming a clinical nutritionist and working one-on-one with clients to combat health issues, support healing and optimise wellbeing. Forget the fad diets — this is about using evidence-based strategies and personalised nutrition to get to the root cause of what’s really going on.

That’s just one route. Nutrition degrees now lead to all sorts of creative, community-based and consultancy roles. You’ll find graduates formulating supplements, consulting for food brands, writing meal plans for athletes, delivering school workshops or creating content that breaks through the noise online.

Take nutrition writers, for example — the unsung heroes helping us decode the back of a granola box or make sense of that viral TikTok claiming seed oils are public enemy number one. They translate complex or contradictory health science into digestible content across blogs, websites, publications and socials.

Then there are the recipe developers, bridging the gap between nutritional science and food people actually want to eat. With a firm grasp of how food works in the body, they create nourishing recipes for

brands, influencers, eateries, publications and more.

It’s where creativity meets chemistry and, no, it doesn’t always involve cramming lots of protein into a single pancake.

Purpose and impact If you’re keen to step into any of these spaces, a degree such as the Bachelor of Health Science (Clinical Nutrition) at Torrens University Australia is a great starting point. From day one, you’ll get deep into the how and why of food with biochemistry, human biology, nutritional physiology and food science, while building the clinical skills to apply that knowledge in the real world.

It’s not all textbooks and theory, either. At The Practice Wellbeing Centre (the university’s on-campus, student-led clinic), you’ll work with real clients under expert supervision. Hands-on experience gives you the chance to sharpen your skills and apply everything you’ve learnt.

When you graduate, you’ll be eligible to apply for membership with professional associations like the Nutrition Society of Australia (NSA) and the Australasian Association and Register of Practicing Nutritionists (AARPN) and register as a Certified Practicing Nutritionist.

From starting your own clinic to influencing food policy or consulting to brands, a career in nutrition can be as personal and powerful as your definition of health. And right now, there’s never been more appetite for legitimate experts.

Take your passion for healthy living and transform it into a rewarding career.

For more information, visit torrens.edu.au/courses/ health/nutrition.

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8/05/2025 10:05:32 AM

Road Test • Oil Garden

Breathe in, breathe out Words by Dana Diament

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From the morning rush to your evening wind-down, Oil Garden’s essential oils help restore energy, calm and presence.

s a mum, wellness teacher and editor constantly toggling between creative and caregiving modes, I’ve learned that balance isn’t a fixed point. What’s valuable is how smoothly I can switch gears. Reducing friction throughout the day is what helps me stay present and resourced, instead of feeling overwhelmed or empty.

Scent can be a powerful tool in signalling what’s next, whether you’re looking to speed up or slow down, energise or unwind.

Essential oils can shape a mood, ease tension or mark the beginning of a ritual. Used rhythmically, they can become cues throughout your day. When four essential oil blends from Oil Garden arrived — Vitality, Defence, Breathe and Headache — along with a diff user and a bottle of sweet almond oil, it felt like an invitation. Over the next week, scent became a subtle prompt to guide, ground or uplift, depending on the moment.

On a rainy or dull morning, the kind where the sky feels heavy and your body follows suit, a few drops of Vitality to the diff user can help shift your whole being. Within minutes, the blend of orange, grapefruit, bergamot, lime, lemongrass and ginger creates a sense of brightness and warmth. It smells fresh and open, like sunshine in the background. There’s a moment of noticing the joy and lightness in your body.

It’s subtle, but it can make all the difference to how the day begins. Keep it diff using through the morning, especially if you want to not rush or overthink.

By midday, the pace often changes. Admin, emails and creative work can leave you feeling scattered.

This is where Defence steps in. While it’s designed to support immunity, it off ers just as much support emotionally. A blend of eucalyptus, lemon, rosemary, tea tree and cajeput, it has a cooling, expansive scent, both clearing and comforting. Diff using it during the early afternoon helps create a sense of clarity and focus. On the days where your nervous system feels frayed, blend a few drops into almond oil and massage it into the back of your neck. This is the kind of reset you don’t realise you need until you take a moment to do it.

Evenings come with their own demands: catering to diverse appetites, the bedtime hustle, unanswered messages and the overstimulation that comes with it all. There are days when the shift to evening feels anything but graceful. When it all feels like it’s spiralling, Breathe becomes an anchor. Eucalyptus,

peppermint and myrtle work together to calm without sedating. Let it run in the diff user while you tidy the kitchen, stretch before bed or brush your teeth. It doesn’t need to be a ceremony to have a big eff ect. The scent helps move you from doing into winding down.

Then there are the days that demand everything.

Screen-heavy days, maxed out on conversations, working or parenting at full tilt calls for Headache blend.

It offers cool relief without feeling overpowering. The freshness of the peppermint and lemon paired with the calming lavender is a reminder that you’ve done enough for today. A drop or two massaged into your temples or the base of your skull brings a physical and emotional release and a way of trusting that tomorrow is a fresh start.

Oil Garden’s oils are expertly made. They are smooth, vibrant and free from the synthetic sharpness that can make some essential oil blends feel overwhelming. As someone who works closely with the senses through yoga, breathwork and teaching, I noticed how naturally these oils encouraged presence.

Their Australian origin and Oil Garden’s commitment to therapeutic-grade purity adds reassurance, but what really stands out is the experience of using them.

These blends don’t ask for perfection. There’s no need for a carefully timed ritual or a long list of steps.

They meet you where you are and nudge you toward how you want to feel. It doesn’t take much. A scent.

A breath. A small moment of pause. The impact builds almost invisibly, until you realise you’re more in rhythm with your day and yourself.

Over time, you can create an internal map that helps you to respond to your needs as they unfold.

Vitality to brighten your day. Defence for clarity when you feel pulled in too many directions. Breathe to unwind. Headache for a complete reset. With aromatherapy, you can become more aware and more connected to yourself. In a life that rarely pauses on its own, that kind of support feels not only beautiful but essential.

For more, visit oilgarden.com.au.

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8/05/2025 10:03:29 AM

Column • Natural Beauty

Glycine, the underrated nutrient

Glycine is a vital amino acid that plays a key role in collagen production, helping to support skin elasticity and reduce the appearance of wrinkles.

Ema Taylor

Chicken skin, pork skin, liver and heart are naturally high in glycine. Organ meats, in particular, are some of the most nutrient-dense foods eaten by most ancestral cultures for not only glycine but also essential vitamins and minerals. Bone broth is made by simmering animal bones and connective tissues for several hours. This slow extraction process releases gelatin, which is packed with glycine.

While lower in glycine than meat sources, eggs and dairy still contribute to intake. Egg whites contain small amounts of glycine, while dairy products including cheese, yoghurt and milk provide a more balanced amino acid profile that complements other dietary sources of glycine.

Gelatin is derived from collagen and can be purchased in a powder form and used in a number of recipes such as gummies, marshmallows and soups. I have been making these marshmallows weekly for my daughter and me. We love them in hot cacaos, turmeric lattes or for a little sweet snack in lunchboxes.

Glycine-rich marshmallows 3 tbsp grass-fed gelatin 1 cup cold filtered water, divided ½ cup raw honey ⅛ tsp sea salt 1 tsp vanilla extract In a large mixing bowl, sprinkle gelatin over ½ cup cold water. Let sit for 5–10 mins to allow the gelatin to bloom (absorb the liquid).

In a small saucepan, combine honey, remaining water and sea salt. Heat over medium heat, stirring occasionally, until it reaches 115°C, which visually looks like a light boil.

Using a hand or stand mixer, start whipping the bloomed gelatin on low speed. Slowly drizzle in the hot honey mixture while mixing. Gradually increase the speed to high and beat for 5–10 mins until the mixture becomes fluff y and white, resembling marshmallow fluff.

Mix in the vanilla extract.

Pour the mixture into a greased or parchment-lined 20cm × 20cm pan and smooth the top.

Place in the fridge until it has set.

Once set, remove from the pan and cut into squares.

Ema Taylor is a naturopath, clinical nutritionist and certified fertility awareness educator.

For more, visit emataylor.com or @emataylornaturopathy on Instagram.

Image: Tubarones

O

ver the last few years, collagen has taken the spotlight in the world of natural beauty — and for good reason! If you’re like me, you have a container of it in the cupboard and use it often. But what if I told you that one of collagen’s key building blocks, glycine, deserves just as much attention — particularly during pregnancy, postpartum and as you age?

Glycine is a vital amino acid that plays a key role in collagen production, helping to support skin elasticity and reduce the appearance of wrinkles. It also aids the body’s detoxification processes, promotes healthy liver function and helps reduce inflammation. Glycine is often overlooked and categorised as a “dispensable” nutrient, not essential to be obtained from food.

The trouble is, during certain life stages or times of increased physical stress, the body’s need for glycine can exceed its ability to synthesise it. In these cases, insufficient glycine can result in visible and structural changes to skin, hair, nails, joints and connective tissue.

Pregnancy is a time of rapid growth and transformation and glycine is critical for a mother’s stretching skin, expanding breasts and growing uterus.

Adequate glycine levels can help reduce the risk of stretch marks by maintaining skin elasticity. A 2021 study in The Journal of Nutrition highlights that glycine should be considered a “conditional” amino acid, rather than “dispensable”, due to its increased demands in pregnancy. In postpartum, glycine is essential for tissue repair, skin healing and maintaining milk production, as well as restoring depleted collagen stores.

Glycine is a key building block of collagen.

Naturally, as you age, the body produces less collagen, causing changes to your skin’s structural integrity and appearance. This results in wrinkles, drier skin and slower wound healing. When levels are insufficient, skin loses its elasticity and hydration, leading to premature ageing.

A study published in the National Center for Biotechnology Information details that declining collagen levels contribute to these ageing effects.

Ensuring sufficient glycine intake through diet and supplementation can help maintain optimum collagen levels and in turn reduce premature signs of ageing while supporting overall vitality. As a naturopath and mother of two, currently breastfeeding one, glycine has been a nutrient I focus on obtaining enough of through my diet.

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Column • Quick Kitchen

The art of nourishing your family

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Image: Igor Kocka

As a clinical nutritionist, I’ve always believed that the most powerful medicine can come straight from our kitchen.

y chicken and vegetable soup is legendary among my clients and their families, not just because it’s packed with nutrients but because it’s one of those recipes that brings hungry bellies to the table with smiles.

I’d love to let you in to a little secret: the magic of this soup isn’t just in its ingredients (though they’re rather supercharged). It’s in how it transforms your kitchen into a hub of warmth and connection. The gentle simmer of the stock, the aromatic herbs and the rainbow of vegetables create an invitation that’s hard to resist.

What makes this soup a family favourite? First, it’s incredibly versatile. I often tell parents that this recipe is their secret weapon for sneaking extra vegetables into their children’s bowls. The slow-simmered organic chicken creates a flavoursome base without needing vegetables to take centre stage.

While the ingredient list might look long, the method is wonderfully straightforward. Let time do the work for you. Sauté your aromatics, add your chicken and stock and let it bubble away while you do other things around the house. You might even like to put your feet up!

From a nutritional perspective, this soup is a healthy way to add macro and micronutrients into your meals. The organic chicken provides good-quality protein essential for growing bodies and maintaining energy levels. The rainbow of vegetables delivers a spectrum of vitamins and antioxidants that support everything from immune function to skin health.

I’m often asked why I include turmeric in the recipe.

This golden spice, combined with the black pepper in the seasoning, creates a powerful anti-inflammatory duo that supports overall wellness. Thyme and rosemary are traditional digestive aids that help make this soup flavourful and gentle on sensitive tummies.

As a busy mum myself, I understand the importance of having nourishing meals ready to go.

This soup freezes beautifully, making it perfect for those hectic weeknight suppers or last-minute lunch emergencies. I always recommend making a double batch — one for now and one for later.

The recipe is also incredibly adaptable. Don’t feel bound by the specific vegetables. Use what’s fresh, in season or what your family enjoys. The base recipe is forgiving and welcomes substitutions. Got extra zucchinis? Add them in. Prefer sweet potato? Swap it for the pumpkin. Make it work for your family’s tastes and needs.

Lee Holmes

What sets this soup apart from shop-bought versions is the quality of ingredients and the slowcooking process. The gentle simmering extracts maximum nutrients from the bones and vegetables, creating a stock that’s both delicious and deeply nourishing. It’s the kind of meal that supports gut health, immune function and overall vitality, and no one has to know it’s “healthy”.

Involve children in the preparation process. Let them help wash vegetables, pull kale leaves off stems or stir the pot (with supervision, of course). When children participate in cooking, they’re more likely to try new ingredients and develop a positive relationship with nutritious foods.

This soup is the reset button after a busy day. It’s a hug in a bowl and a way to show love through food.

Chicken & Vegetable Soup for the Whole Family Serves: 5–6 1 brown onion, diced 2 garlic cloves, diced 1 leek, diced 2 tbsp olive oil 1 tbsp thyme, divided 1 tbsp rosemary, divided ½ tsp turmeric 1 whole chicken (organic is preferable) 2L vegetable stock Sea salt & pepper

4 carrots, diced ½ butternut pumpkin, diced 1 parsnip, diced 1 whole cauliflower, chopped 1 swede, diced ½ broccoli, chopped 4 leaves kale, chopped Seasoning & herbs (chilli flakes optional)

Sauté the onion, garlic and leek in olive oil until translucent in a deep stock pot. Add half the herbs and the turmeric and stir.

Once sautéed, place the whole chicken in and stir the onion mixture over the chicken. Then add the stock until it covers the chicken and stir.

Next, add the remaining thyme and rosemary, salt and pepper and stir.

Bring the chicken to a boil and let boil for 15 mins, then turn down the heat and simmer for 90 mins.

After 90 mins, remove the chicken. Shred the meat and discard the bones. Return the shredded chicken and add vegetables, apart from the broccoli and kale, to the stockpot.

Simmer for 30 mins, then add the kale and broccoli and simmer for 15 mins.

Top with fresh herbs, serve and enjoy.

Lee Holmes runs Supercharged Food and recently released her book Supercharge Your Life.

Visit her blog at superchargedfood.com for cooking inspiration, recipes and tips.

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Column • Digging In

Autumn feasts

That row of pumpkins hardening on the patio or shed roof, or the giant bowl of pomegranates are beautiful, too.

Jackie French

Autumn is also the time that early varieties of Valencia orange ripen. They’ll be sweeter and softer after the first frost but, if you live in a frost-free area, pick them as soon as the birds decide they want to feast on them. Oranges only turn deep orange naturally in cold weather. Commercial ones are treated with ethylene, so they become orange.

Tahitian limes begin to ripen in autumn, too. Those grown in cool climates are ripe when they turn yellow — lemon-coloured but with greenish flesh. Most commercial limes are grown in frost-free areas, where they don’t turn yellow in the cold. Sadly this means that too many limes are picked too early, when their skin is lime green. Wait until a few drop from the tree, a sure sign they are ripe whether they’re yellow or green.

Pomegranates ripen now. Early in the season, the seeds are soft enough to scoop into salads. Once the seeds harden, it’s time to harvest the juice. Cut the fruit in half and use the kind of hand juicer you’d use for orange juice, then freeze the deep-red liquid in ice-block trays. I love pomegranate juice added to cold water in summer, but in winter it is the most wonderful of teas, hot, sweet and reviving.

Elderberries are easy to grow and difficult to pick.

The large round heads of fruit are on stubborn tough stems, and each berry has to be picked individually.

Don’t try to juice them with the stems still on them, as they are toxic and so bitter you are unlikely to be tempted. It’s worth the trouble, though — elderberry juice has been shown to shorten the time influenzas and some other viruses affect you. I freeze elderberry juice into small ice blocks, but you can also simmer it with sugar to make elderberry syrup. (I prefer my elderberry not so sweet.)

Spring may have more flowers. Autumn is just as colourful but more delicious.

Jackie French is the author of The Chook Book (Aird Books). Her oldest chook, Gertie, is now 17.

Although Gertie’s sisters have all long since fallen off the perch, Gertie still lays extremely large brown eggs most days of the year. Get in touch with Jackie via Facebook, Twitter and Instagram.

Image: Lisa Stroud

E

veryone knows about the “spring flush”, with blooms dropping from the trees and new leaves on everything from apple trees to lettuces.

Gardeners and good cooks know the “autumn flush” is even better. The air is cool but the soil is warm — and plants love it. Blooms last longer in autumn. Give your roses lots of tucker and water, prune back dead flowers, and the display of new blooms will be as glorious as spring’s. In cool climates, autumn’s red, gold and orange leaves are as spectacular as spring blossoms.

Camellias begin to bloom in autumn. Water them well, as long as the soil is well drained, but only feed them when daytime temperatures are 20 degrees Celsius or higher. The plant roots can’t make use of the tucker when it gets too cold, and too much unabsorbed fertiliser can burn them. Well-fed flowers last longer, both on the bush and in the vase.

Don’t dig root crops like carrots and beetroot until needed — they’ll be sweeter for the cold. Potatoes can be left, too, though remember they will sprout in late winter to spring. Potatoes should be sown fresh each year from new seed potatoes. The ones from last year may well have been infected by viruses carried by aphids, and will rot or be too hard to boil and mash.

Let beans dry on the vine — pick them for dried bean soup and stews during winter. Pick rose hips for winter teas and syrup.

Autumn for me means pumpkins. The large oldfashioned ones like Queensland Blue, Big Butter or Turk’s Cap last the longest, especially if you cure them on the shed roof or concrete patio for a week or two.

This will toughen their skins. Store them on their sides, so moisture doesn’t collect in the dimple around the stems and on the opposite side from the stem. Keep them cool and dry and they’ll last for months.

Autumn has the best apples and pears, too, as does winter. The longer a fruit takes to mature, the richer its flavour. White-fleshed Democrat apples, sweet Lady Williams (a descendent of Granny Smith, but sweeter and maturing later), French Crab or Stürmer Pippin (the latest maturing apple of all) are relatively safe from fruit fly — they mature in cold weather when fruit fly activity has ceased.

Hard-fleshed winter pears are also usually pest free.

They can be eaten raw, but are best stewed in white or red wine, or even water and orange juice, until beautifully soft and sliceable.

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Column • Pet Care

Tips for giving herbs to cats and dogs

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Image: Kacper Chrzanowski

Successfully giving herbs and supplements to pets can be challenging but, with patience and the right techniques, it becomes much easier.

ne common challenge in integrative veterinary medicine is administering multiple herbs, supplements and medications to pets. Unlike food-motivated Labradors, many pets are sensitive to changes in their meals, and animals instinctively avoid strong smells and tastes. As a result, refusal to take herbs and supplements is the most frequent “side effect” reported by frustrated pet carers.

Below are some practical tips to make dosing easier.

Alternatively, you can dissolve powdered or liquid herbs in a flavoured liquid and administer them with a syringe. Suitable options include: • Homemade, unsalted, low-fat meat or chicken broth, or bone broth • Spring water from canned tuna • Water infused with soaked liver treats • A small amount of their usual meal blended into a “smoothie”

Start slow Introduce one new supplement at a time, increasing the dose gradually over a few days. Many herbs and supplements come in powdered or liquid form, allowing for an easy, step-by-step increase. This method also helps monitor for potential side effects such as vomiting, reduced appetite or soft stools.

Liquid herbs Some liquid herbal tinctures, such as echinacea, may cause gagging if given directly, so they are best mixed into food.

To reduce the alcohol content and improve palatability, try this method: • Add the required dose to an egg cup.

• Pour in one tablespoon of just-boiled water.

• Let it cool, then mix with food.

If giving liquid herbs via syringe, I recommend at least 1:4 dilution and administering slowly to ensure your pet is swallowing and avoiding gagging. Some liquid herbs are glycetracts instead of alcohol. These are sweeter and may be given undiluted.

The “stealth” approach for cats When introducing herbs to cats, start with just a tiny pinch or a drop, gradually increasing the dose over time.

Unlike medications, herbs work gradually and are often used for chronic conditions. Taking a month to reach the full dose is perfectly fine. Even small amounts can be beneficial. The goal is for your cat not to notice the herbs in the food. This approach has worked well for my own senior cats, who now willingly consume several herbs and supplements for chronic kidney disease.

Mixing herbs into food For many dogs and some cats, herbs and supplements can be mixed into their meals. Avoid doing this with pets with a poor appetite, as it may cause them to refuse their food altogether. For reluctant pets, consider mixing the herbs into highly palatable foods such as: • Chicken-flavoured baby food (no onion) • Canned cat food (if it’s a special treat) • Cream cheese • A small amount of anchovy paste • Low-fat yoghurt • Ground liver • Mashed butternut pumpkin with grated cheese For dogs, you can also make a “treat ball” using raw or cooked minced meat and mashed sweet potato. Prepare two, one plain and one medicated, giving the plain treat first, followed by the one containing the herbs.

Using powdered herbs Powdered herbs can be mixed into small “pills” using butter or yoghurt, then frozen to make them firmer and easier to handle.

Karen Goldrick

Encapsulated herbs (gelcaps) If your pet needs to take herbal capsules, they often go down more easily when one end is coated with butter. Always follow with a small amount of water or bone broth to ensure the capsule moves smoothly from the oesophagus to the stomach.

Other ways to give herbs Your veterinary herbalist may also suggest alternative ways to administer herbs, such as enemas, which can be particularly helpful for pets experiencing vomiting.

A veterinarian or vet nurse can perform this procedure and, in some cases, teach you how to do it at home.

Herbs can also be applied topically in the form of creams or ointments for skin conditions, certain types of lumps or joint pain. To prevent your pet from licking off the treatment, your vet may recommend using a short-term bandage or keeping them distracted with a walk for about 10 minutes after application.

Successfully giving herbs and supplements to pets can be challenging but, with patience and the right techniques, it becomes much easier. Every pet is different, so experimenting with various approaches will help you find what works best. If you encounter difficulties, consult your veterinary herbalist for guidance tailored to your pet’s specific needs.

Karen Goldrick is a holistic veterinarian at All Natural Vet Care, Russell Lea, Sydney.

T: 02 9712 5844 W: naturalvet.com.au.

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Column • Ageing Well

Living forever: desire or delusion?

The other mammoth leap forward will witness the arrival and growth of nanotechnology … that will, with the assistance of AI, be able to repair and replace any defects in our bodies, essentially propagating perfected humans and immortalising them.

Dr Michael Elstein

been utilised to expedite the rapid development of the Moderna mRNA Covid vaccine, to analyse millions of antibiotic possibilities and expeditiously generate the appropriate treatment. We can expect this sophistication to enable cancer therapies that wisely outsmart any resistant tumours that have hitherto managed to survive and become lethal.

Once AI has mapped out the intricate workings of the human brain, we will be able to understand exactly how neurodegenerative diseases such as Alzheimer’s manifest and unfold, allowing for the unveiling of preventive measures, which will halt this destructive march, long before it even gets out of the starting blocks.

The other mammoth leap forward will witness the arrival and growth of nanotechnology, which will involve the engineering of minute-size systems, for example microrobots or nanobots, that will, with the assistance of AI, be able to repair and replace any defects in our bodies, essentially propagating perfected humans and immortalising them.

Experts are predicting that this technology will become available possibly within the next 10 years.

There is also the possibility of using AI to fuse our brains with our smartphones, thereby perpetuating our higher consciousness in the cloud. Either or both, for those who cannot bear the thought of their existence ending, the choice is there to enshrine your essence to eternity.

Needless to say, all these technologies can go horribly wrong. Both AI and nanobots can go rogue, hellbent on destroying us. With pundits still asserting that biology is destiny and that all we can currently do to remain vital is to exercise, eat healthy and sleep well, I’m going to continue wolfing down all my anti-ageing potions and do whatever I can to anticipate the antiageing revolution, be it apocalypse or regenesis.

Dr Michael Elstein is a Sydney-based anti-ageing physician and writer. He is the author of three books including his latest, The Wellness Guide to Preventing the Diseases of Ageing.

He has also designed the app The Diet Guide to Ageing Prevention.

Image: Tima Miroshnichenko

H

ow long would you like to live? That is, of course, if you’re healthy and having a good time. Decrepit and dysfunctional, it’s hardly worth it. Say then if things are going well …

30 more years? Fifty maybe? How about forever?

Flip back just over 100 years and you probably wouldn’t even be reading this article. At the beginning of the 20th century, you could expect to live until a miserly 47 years (in the US). Fast forward to the middle of the last century and chances of living a much longer life had improved considerably to around 66 years for men and 71 for women. This was largely due to improved sanitation, babies and children dying less and the power of antibiotics to treat infections.

In essence, the average extension of our lives had precious little to do with our own efforts or lifestyles.

Technological advances had just rendered us more insulated and protected.

Advance to the end of that century and life expectancy increased to about 78 years. This may have been linked to heart disease prevention, which gained momentum in the early ’60s, with a focus on cholesterol and dietary strategies — tactics we’ve embraced ever since to slow the rise of a modern plague that, to this day, remains the leading cause of premature death in the Western world. Despite the advent of powerful medications and even more potent industrial-strength pharmaceuticals, heart disease remains our primary nemesis.

By the end of the last millennium, we had on average managed to elongate our chances of survival to our late 70s, which led scientists to examine if this projected increase in life expectancy had been maintained into this fresh millennium. What they uncovered was rather disappointing. Except for South Korea and Hong Kong, where an increase in life expectancy persisted, most countries experienced a downward trajectory living on average shorter lives than we enjoyed 30 years ago. This is not by much, but what experts are asserting is that while some of us might live to a ripe old age, most of us are governed by the biology of ageing. The malicious forces of nature simply limit how long we are currently able to survive.

None of this has reckoned with the emergence and rapid evolution of artificial intelligence (AI). Almost overnight, we have invented a cognitive powerhouse that has the capacity to digest and assimilate masses of information within a very short space of time and churn out highly informed advice beyond the capability of any human. Already this technology has

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Column • Clinical Casebook

Teenage acne

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Image: Max Ovcharenko

Teenage acne is very common, but that doesn’t make it any easier to deal, with nor does it relieve the emotional distress of the sufferer.

concerned mother brought in her 14-year-old son who was suffering with a severe case of acne. Mentioning that nearly 80 per cent of teenagers suffer from acne was not much help for him. Like most teens, their appearance is of critical importance and he was becoming quite isolated, refusing to go out and socialise (his parents had difficulty getting him to school). His lack of self-esteem and confidence was noticeable. He was also suffering from both anxiety and depression largely due to his appearance. His problems needed correcting if he was going to be able to fulfil his potential.

He was suffering from digestive problems (wind bloating and constipation) and was very moody, becoming irritable or angry when told to change things he was doing — not unlike many of his peers.

Teenage acne is very common, but that doesn’t make it any easier to deal with, nor does it relieve the emotional distress of the sufferer.

His mother wanted alternatives whereby he could avoid pharmaceuticals.

Acne has different manifestations, but is eminently treatable given the correct conditions. This young man had a combination of blackheads and pustules (small red pimples with pus in their centre) spread over a large area including his face, neck, back and chest.

They were inflamed and painful at times.

With his oily skin, the pimples were blocked hair follicles with a bacterial infection. These have a strong association with hormonal changes (puberty), poor sleep, family history (his father had a milder form when young), poor diet and stress. Various creams, lotions and other high-oil beauty products exacerbate them, as can trying to remove them by squeezing.

Research indicates that teenage acne has a strong association with diet — in particular high-sugar and refined-carbohydrate diets (it has been called skin diabetes), high intake of dairy products, low omega-3 fatty acids and digestive problems associated with abnormal gut bacteria.

Being a teenager, he was eating a lot of food — mainly bread, ice cream and sweets — and drinking three to four cans of cola daily. He was not keen on vegetables, apart from chips, and would only eat steak as protein.

We discussed the impact this diet was having on his skin, showing him the research (surprising him somewhat), so at least he was prepared to listen. The diet was going to be slow to change, so a stepped-up

Karen Bridgman

program was discussed, starting with swapping colas for flavoured mineral water (not ideal but better), and drinking at least 2–3L daily. He was encouraged to eat three pieces of fruit daily (bananas, oranges and apples were agreed to), grilled (mild-tasting) fish once a week, adding a salad to his main meal daily and in his sandwiches. Coconut yoghurt ice cream was recommended instead of dairy (as a sweet treat, he liked these), which also provided some probiotics.

He felt he could cope with this.

Supplements were recommended. Zinc is a critical mineral to reduce teenage acne, improve mood and help regulate hormones. It is considered a male nutrient (he liked that idea), so one bio-zinc supplement was recommended with his nightly meal.

Krill oil was recommended twice daily with food to improve his omega-3 fatty acid levels.

He was advised (strongly) not to squeeze his pimples, to wash his face gently and, topically, to use aloe vera gel (soothes inflammation) mixed with coconut oil to eradicate the bacteria. Diluted tea tree oil (five per cent) was suggested for spot treatments.

We suggested a calendula flower wash, which he could use two to three times daily. This is an antiseptic that has healthy skin regranulation properties and improved by mixing with diluted cold green tea for its astringent (skin-tightening) activity.

Despite a slow (somewhat difficult) start, after a few weeks, he was feeling better (his mother was delighted that his moods had improved), his skin was improving, as was his digestion. Each time he visited, we changed a little more of his diet and he was gradually starting to enjoy the different foods.

Over several months (despite a few setbacks), his skin was markedly better and he was noticing the connection between food and acne. He felt the zinc made a big difference so was happy to continue with the supplements and the gradually improving dietary program.

His mother was delighted as her son was much happier and healthier and she had been able to avoid pharmaceutical treatments and their attendant side effects.

Karen Bridgman is a holistic practitioner at Lotus Health and Lotus Dental in Neutral Bay.

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2/06/2025 8:40:50 AM

WellBeing

Stargazing July to September

Cancer Late June-July is rare and special for you since fortunate Jupiter accompanies the Sun in Cancer, all set to smile on your sign for a year. The Full Moon on July 11 accompanies a happy link between the Sun, Moon and Pisces eclipse axis. This clarifies changes whose time has come. No time to hide in your shell but to embrace the new on offer, as a once-in-12-year opportunity. Add to this, the Water harmonies of early August, then the meeting of Venus and Jupiter in Cancer on August 11 to 14. Blessings flow readily now. The New Moon on August 23 extends them even further.

Libra Venus-ruled Libra, you seek love, friendship, relationship, balance. Yet life is changing rapidly and July opens with both Saturn and Neptune in your partner sign. Demands that seem unfair, bad behaviour from loved ones, unrealistic hopes can tilt the balance in July and August. Yet Venus helps you hold the balance in early July, then outer planets Uranus and Pluto become a helpful Air sign team from July 7 through August. If you allow surprises to thrill you, and dig deep for the emotional pain beneath strange behaviour, you will safely ride one of the most profound learning curves of your life.

Leo Messenger Mercury is in Leo, from late June to early September, its presence extended by retro motion.

This cycle makes the Sun’s passage through Leo from July 22 special, reflective, deep. The Leo New Moon of July 25 gathers the energy of the three-way outer planet harmony, creating a fourth harmony, a cradle for the New Era planets. This defines your new era of radical change. On August 1, Mercury meets the Sun in Leo, sparking with insight and fresh clarity. A pattern that has mystified you becomes clear. Then comes August 11 to 15 when Mercury hooks up with Mars and energises your plans. Now through September, dreams and receptivity deepen.

Scorpio Receptive by nature but also private, Pluto’s passage through your family sign is probably testing you emotionally. Try to find one non-judgmental friend who can listen, rather than swallowing this. July 7 through August brings Uranus to assist, with a lightness of touch, surprising shifts that awaken something new.

Also, lover Venus moves through fellow Water sign, Cancer from August 1 to 25. Loving intervention or just healthier family dynamics easily flow from this.

Most notable is August 10 to 16, when Venus joins wise Jupiter in Cancer. Potent timing for gatherings! August 23 is a Virgo New Moon, which promises to gradually expand your networks.

Virgo July 11 to 15 is fateful, propitious. Yet, Mars is in Virgo through July and early August, energising desires, maybe reactions! Beware alienating someone special when Mars meets the eclipse axis, while squaring off to Venus on July 21 to 23. Your ruler, Mercury, goes retro from July 18 to August 11. Revisit now your spiritual, contemplative practices, which will emotionally sustain you. When Mercury meets the Sun on August 1, you gain a glimpse of a new era. While you are good at navigating change, do not try to micro-manage.

A propitious New Moon in Virgo on August 23 reminds you to follow the flow.

Sagittarius Your beneficial ruler, planet Jupiter, is now “exalted” in Cancer for a year. Jupiter opens the door on happy families but also urges you to consider your future security, to invest in your life. No rush but a few dates are relevant. The Cancer New Moon on June 25 aligned with Jupiter may have seeded ideas. Then the Leo New Moon on July 25 channels Pluto’s energy within a fourway Fire/Air harmony, inspiring action. When Venus meets Jupiter from August 10 to 16, opportunity could come knocking. Both good timing and the luckiest coupling of planets mean it is worth paying attention.

Slow down to enhance awareness.

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Column • Stargazing

Capricorn The Full Moon in Capricorn lights up the sky on July 11. Goals seeded at your December 31 New Moon now mature, evoking well-planned action. July 11’s Full Moon benefits from a new Uranus cycle in a happy link with three outer planets, including your ruler Saturn.

Venus is next to Uranus at the Capricorn Full Moon, so love and females are catalysts for your new era.

Additionally, Water/Earth harmonies from the eclipse axis encompass the Sun and Moon: You are riding the “Dragon”, the time has come. The next stepping stones are two New Moons. First July 25, then August 23’s New Moon in Virgo define your progress.

Aries If you seem to be chained to big concerns or lofty goals, July–August offers release. July 11’s Full Moon evokes a helpful climax, grounding you in Earth/Water harmonies. When Saturn in Aries begins a long retro cycle on July 13, you have an opportunity to surrender burdens. Allow Jupiter in Cancer to wash your troubles away, to confirm family love. An earthy Mars midwifes emotional healing based on acceptance combined with attention to the small things that can be done. Uranus helps you see the humour in everyday events, while a fiery Leo recharge from July 25 to August 22 opens a new path.

Aquarius The New Moon on July 25 channels the energy of Pluto in Aquarius. Now your relationships can make a seismic shift for the better. Make time to accommodate this!

Lines of communication open, old hurts can evaporate.

It is not about words but about affection, stoked by the joyous Fire of Leo. The new era outer planets offer a transformation that can become a steady flow. At the Full Moon in Aquarius on August 9, make sure to revisit, renew, remember. Both of your ruling planets — Saturn and Uranus — are part of that new era harmony that blesses you now, potentially for months and years to come.

Taurus Venus in Taurus met Uranus on July 4, then departed your sign. This means roll with any surprises in early July, without losing faith. Your leading planet continues as guardian, now emphasising your security. A good idea slowly develops. On July 7, Uranus, after eight years in Taurus, also moves on, where change is happening now in financial matters. With strong outer planet support, Uranus prompting something new could be successful. July 25 is a good start but keep a strong safety net. August 23 brings the Virgo New Moon to begin a period of creating order. This earthy harvest soothes your soul.

Pisces July 11’s night sky showcases a Full Moon in your friendship sign — a wonderful date for a gathering. The eclipse axis is currently in Pisces, forming a bridge of Water harmonies with the Sun and Full Moon until midJuly. Good timing for work and pleasure. Conversely, July 21 to 25 requires caution, not a week for important events, with Venus and Mars in conflict. Yet, August 1 to 6 is wide open for emotional satisfaction. When, from August 11 to 14, Venus meets Jupiter in Cancer, dreams and memories are stirred, expanding love and connection. The New Moon in your partner sign on August 23 moves everything along.

Gemini Venus, now Morning Star, and ultra-slow Uranus both enter Gemini in early July. Through July, Venus adds grace to the once-in-a-lifetime Uranus presence. An awakening experience, shock, sudden insights that shift previous assumptions, confounding expectations are some faces of Uranus. Exercise restraint and caution from July 21 to 24. All Geminis will be highly charged from a three-way harmony Uranus holds with outer planets for three years. With guru Mercury retro from July 18 to Aug 11, it is time to review relationships and daily routines. New creative thrust, maybe new love, flows. August 12 to 27 has high potential for happiness.

Christine Broadbent feels immensely grateful to have found astrology as a vocation, many years ago. Her three passions are one-to-one astrology readings, teaching and writing.

Playing in the interface between birth patterns and planetary cycles merges the mundane and the mysterious. To receive her monthly newsletter with planet themes, head to christine@ astrologyspot.com.au or visit astrologyspot.com.au.

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Column • Real-Life Experience

Letting go of worry

Wellbeing reader Barbara Cook shares how she overcame chronic worrying and learned to trust again.

What shifted?

I was so exhausted by all the worrying that I knew something had to change. My never-ending loops of thoughts were always a form of fear, which had me in a constant state of anxiety. I was stuck in my mind, unable to connect with the small daily pleasures of my life.

Worrying did not help in any way. I wasted so many days worrying about things that didn’t eventuate!

Mark Twain is often quoted as saying, “I’ve had a lot of worries in my life, most of which never happened.”

How it began I see now that worrying was an unconscious strategy by my childhood self. At times, that child felt unsafe in an environment of reactive and dysregulated adults.

The big emotions of fear, confusion and insecurity created an emotional charge that was overwhelming for her developing nervous system. As a clever protective adaptation, she locked away those too-big feelings and ran off into her mind, attempting to create meaning and a sense of control.

The endless thoughts were trying to protect the younger me from the overwhelm of feelings. They still do that now. Other people’s struggles bring up buried pain in me, then worrying thoughts take over to distract me from that pain.

Changing this unhelpful habit For me, it’s an ongoing four-step process: Stop, regulate, feel, surrender.

Stop: Interrupt and reframe If I can catch myself before I jump onto the worrytrain, I say a simple word that helps me step back from the platform. “Stop”.

I also make a conscious effort to challenge and let go of my self-identity that says, “This is just who I am.

This is how I love.” Having compassion for my younger

Barbara Cook

self’s attempt at protection, I internally say to the worrying thoughts, “Thank you. You gave me some semblance of control during that childhood stage, but it’s not helping now.”

Regulate: and settle my nervous system This happens by doing anything that has me in the flow state — connected to my senses and the present moment. Establishing a daily mindfulness meditation practice is essential. This allows me to relax, drop into deep breathing patterns and, crucially, discipline my mind to witness my thoughts instead of being embroiled in them.

Other ways I settle my nervous system include spending time in nature, bubble baths, relaxation, breathwork, exercise, singing, dancing, drawing, gratitude practices and journaling.

Feel: the feels Inevitably, life continues to present triggering situations that flush up the exact emotions that have been buried in my cells for years. Now that my system is more regulated, instead of running away into my mind, I can sit with the bodily sensations that are signposts to an emotional charge that’s been locked away and is ready to be released at last.

Like a new version of a parent, I imagine holding myself as I would a little child, rocking her and saying soothing words like, “I’ve got you. It’s safe to feel this now. Let it pass through.”

Surrender: Hand it over Only after navigating these four steps does a wonderful option arise. I can trust that there are powerful forces protecting and helping all situations, often through subtle miracles. It’s not up to me to hold it all. It never was, and it never will be.

Anchored and joyful Nowadays, I’m more relaxed and steady in the world.

But how am I doing with my prominent worry trigger — my family having challenging issues?

Now, I can gently hold the feelings that are triggered in me when my loved ones are having their issues. I can be present for them in a way that holds space and validates their emotions without trying to rescue them. I can remind myself to trust in their resourcefulness and in the higher power that is guiding the unfolding of events.

As a by-product, when I’m not trapped on the worry-train to nowhere, I am more present to the joyful moments in my life.

Barbara Cook is the author of Good Choice: A Soul’s Story. Her stories are an invitation for readers to resonate with a deeper inner perspective. Connect with her at BarbaraCookAuthor.com or @BarbaraCookAuthor on Instagram.

Image: Vlada Karpovich

I

was an Olympic champion of worriers. Someone should have given me a medal. I worried about work, the state of the world and all the wrong things I’d done and couldn’t undo. I was particularly skilled at creating multiple future scenarios and running each one through to its worst possible conclusion.

My prominent topic, and the one that can still have me lying awake at night, is worrying about my family members. If any adult or child is having a challenging issue, I go into a fretting frenzy.

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30/05/2025 8:35:13 AM

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2/08/2024 11:03:40 AM

Column • Real-Life Experience

Beyond apple-cider vinegar

For Wellbeing reader Lara Charles, healing from cancer revealed that true wellness isn’t either-or, but instead found in honouring the interconnected complexity of mind, body and spirit.

Lara Charles

cancer. She was trying to heal naturally. I am trying to heal naturally. Panic surged through me. Medicate.

MEDICATE NOW. At 9am, with a lump in my throat, I was on the phone arranging the prescription.

I didn’t let go of what Jess had inspired in me.

Medication stabilised my blood platelets but left me drained. Meanwhile, wellness practices helped me cope. Herbs eased the drug’s side effects, wholefoods and exercise gave me strength, meditation cleared my mind. I found a balance: Western medicine was necessary to manage my cancer, while holistic remedies were essential for my quality of life.

Beyond all of this, the most profound healing happened when I turned to self-inquiry.

Inner work is hard to define. It’s personal and ongoing. For me, it was the slow unravelling of fear and control. Cancer didn’t create these patterns; it exposed them. Healing wasn’t just about my body; it was about confronting the deeper issues that drove me to act from fear and control in the first place. Inner work restored my sense of self, bringing peace, even with cancer.

To feel truly whole, my physical, mental and spiritual health all needed my attention. I needed Western medicine and plant medicine, doctors and therapists, pharmacists and spiritual guides. All of it was necessary. In the end, I didn’t need the applecider vinegar to be well. True wellness is a journey that runs far deeper.

With hindsight, I can now say this: it’s not about picking a side. My body needed medical intervention when faced with cancer. Doctors and medication saved my life. Period. Equally, I can listen to doctors and eat kale. I can take medication and support my body, mind and spirit in other ways. Medication stabilised my cancer. Holistic practices gave my mind and body strength. Together, they allowed me to truly live, not just survive.

The problem isn’t in how we choose to heal ourselves. It’s in our culture’s need to make healing an either/or choice. Medicine versus nature.

Traditional versus alternative. True healing isn’t about rejecting one approach for another. By integrating and appreciating diff ering approaches, we can start to dismantle the polarisation that pervades not only our approaches to health but also our whole world.

Lara Charles is an Australian writer who explores life’s deeper threads through her honest and insightful writing, published both nationally and internationally. Her debut memoir, Joy, Regardless, is a profound exploration of life, motherhood, health and self-discovery. Visit laracharles.com.

Image: Vlada Karpovich

S

itting in a stark hospital room in late 2013, I felt the walls closing in as my doctor delivered the news: “It’s a chronic blood cancer. You’ll need to be on medication for the rest of your life. We recommend a mild form of chemotherapy.”

I was in my early 30s with young kids at home and now faced a future ruled by medication. The weight of my diagnosis and sudden loss of control hit me like a Mack truck.

As I faced my diagnosis and treatment, Jess Ainscough and Belle Gibson were rising to stardom in some foreign wellness world. At the time, I had rarely eaten kale, let alone tried green juice. I’d never questioned a doctor’s orders — until a friend texted, “Hey babe, have you heard of Jess Ainscough?

Google her.”

I did. And everything shifted. Jess claimed to be managing her cancer with alternative therapies and her story ignited something in me — not just hope, but a sense of control. After all, that’s what I truly craved — control over my fate, my body, my illness. Maybe, just maybe, this was my way out.

Beyond hope lay fear. Doubts crept in. Would natural healing work? What if I failed? What if I died?

I faced a cruel choice: accept a life tethered to harsh medication or gamble everything on the uncertain promise of natural healing.

Still, going against my doctor’s orders to medicate, I plunged into natural healing with my stomach in knots. At first, it felt positive. I loved serving my kids green smoothies instead of the usual cheese and crackers. But the deeper I went, the more overwhelmed I became. Sugar, wheat, dairy, heavy metals … everywhere I turned, another carcinogenic lurked. Desperation took over. A crazed healing junkie was born.

Over the next year, fear drove me to try everything.

Naturopathy, energy healing, chakra cleansing, reflexology, herbal medicine, reiki — you name it, I tried it. I filled our home with organic foods, practised yoga and qi gong and visualised a disease-free life. But despite my efforts, nothing worked. The cancer remained.

Then one morning, 14 months after my diagnosis, I opened an email that stopped me in my tracks. It was an announcement: Jess Ainscough had died. I stared at the screen in disbelief. She had rare cancer. I have rare

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WellBeing

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What’s on

What’s coming up for you

August The Bloody Long Walk August 3, Sydney, AU bloodylongwalk.com.au

Daffodil Day August 21, AU daffodilday.com.au

Sample Food Festival September 6, Bangalow, AU samplefoodevents.com

Jeans for Genes Day August 7, AU jeansforgenes.org.au

The Bloody Long Walk August 24, Newcastle, AU bloodylongwalk.com.au

Fine Food Australia Show September 8–11, Sydney, AU finefoodaustralia.com.au

Dental Health Week August 4–17, AU ada.org.au

International Overdose Awareness Day August 31, global overdoseday.com

The Bloody Long Walk September 14, Perth, AU bloodylongwalk.com.au

National Indigenous Fashion Awards August 6, Darwin, AU nifa.com.au Beaker Street Festival August 12–19, Tasmania, AU beakerstreet.com.au Darwin Festival August 7–24, Darwin, AU darwinfestival.org.au

September Australian Organic Awareness Month September 1–30 austorganic.com Capricorn Food & Wine Festival September 4–7, Rockhampton, AU capricornevents.au

National Organic Week September 15–21, AU organicweek.net.au World Carfree Day September 22, global worldcarfree.net Flavours of Mudgee September 27, Mudgee, AU flavoursofmudgee.com.au

What we’ve been up to Serenity at Osprey Spa Editor Dana attended the launch of Vanessa Megan™ treatment menu at Osprey Spa at Elements of Byron. The event featured a luxurious experience with bespoke treatments that left Dana feeling rejuvenated and relaxed in the stunning spa setting.

An absolute highlight was the Fire & Frost Cryotherapy Facial!

Pilates at Elixr Health Club Sub-editor Anastasia and designer Jessica kicked off their morning at Elixr Health Club’s wellness event in Sydney, a celebration of self-love and movement. The day began with a revitalising reformer Pilates class, followed by nourishing treats and refreshments to fuel their bodies and souls.

Image: Pexels

In the veggie garden Editor Dana spent a sunny Saturday afternoon with her children refreshing their garden. They replanted seasonal vegetables, adding vibrant flowers and herbs to brighten up the yard. It was a fun way to get their hands dirty and enjoy quality time in the sunshine.

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What’s on

In Season These are the fruit and vegetables that are currently in season and so will be the freshest.

Winter Fruit Apples (Fuji, Gala, Golden Delicious, Granny Smith, Jonagold, Jonathan, Lady Williams, Pink Lady, Red Delicious and Sundowner), cumquat, custard apple, grapefruit, kiwifruit, lemons, limes, mandarins, melons, nashi, oranges, pears (Beurre Bosc, Josephine and Packham), persimmons, pineapple, pomelo, quince, rhubarb and tangelo.

Images: Pexels

Vegetables Asian greens (bok choy, choy sum, gai laan and wonga bok), avocados, beetroot, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celeriac, celery, Jerusalem artichokes, kale, kohlrabi, leeks, okra, olives, onions, parsnips, peas, potatoes, pumpkin, shallots, silverbeet, spinach, swedes, sweet potatoes, turnips and witlof.

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WellBeing

Wolf nectar

W

e think we understand the world and the creatures that inhabit it … but how much do we really know?

The Ethiopian wolf is the rarest wild canine species and is Africa’s most at-risk carnivore. This wolf is found only in the highlands of Ethiopia. There are less than 500 Ethiopian wolves, in 99 separate packs. Just recently, in observing the wolves, researchers have seen them do something that no other carnivore has been seen to do.

During their day, the wolves were seen to drink the nectar of the Ethiopian “red hot poker flower” (Kniphofia foliosa).

Kniphofia is also known as “torch lily”, both names referring to the spikes of upright brightly coloured red and orange flowers that it produces in summer. These flowers produce massive amounts of nectar and are attractive to both bees and sunbirds. Now we know that wolves also get in on the act.

Some of the wolves would visit as many as 30 different blooms of the flower in

a single foraging session. Multiple wolves from different packs were observed to enjoy the torch lily nectar.

As they enjoyed the nectar, the muzzles of the wolves would become covered in pollen, which they could potentially transfer from flower to flower as they fed. This is probably the first known instance of a carnivore acting as a pollinator.

Given their dire situation, the wolves may be thinking, “gather ye nectar while ye may”. This finding also shows us that we don’t know everything about how this world works, not by a long shot. Protecting species is no act of generosity. It is an act of common sense and planetary preservation.

Protecting species is no act of generosity.

It is an act of common sense and planetary preservation.

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Image: Frank Cone

Moments of Wonder

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WellBeing

The oldest biological colour is …

I

f you had to guess the colour of the first lifeforms on Earth, what would you guess?

A few years ago, an oil company was looking for oil beneath the rocks and sand of the Sahara Desert. In the process, they drilled a hole that went several hundreds of metres deep and hit a layer of black shale.

This shale turned out to be of marine origin and it was sent to researchers at Geoscience Australia for analysis. The researchers crushed the rocks to a powder and, when they did, they found that there were ancient organisms present, organisms dating back 1.1 billion years.

The biological fragments were fossils of chlorophylls produced by truly ancient organisms inhabiting a sea that vanished aeons ago. That is exciting enough but what the researchers also found was pigment, meaning that they had found the earliest known sample of what they call “biological colour”. So not the colour of rocks, not the colour of the universe, but the earliest known colour generated by life on this planet. And that colour was … bright pink.

The earliest known colour generated by life on this planet was … brightƥpink.

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Image: Krishnendu Biswas

Moments of Wonder

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WellBeing

Editor Dana Diament Editor-at-Large Terry Robson Sub-Editor Anastasia Casey Designer Jessica Roberts Head of Brand Partnerships Tracey Dwyer +61 414 431 415 Advertising Production Co-Ordinator Mila Rojano +61 2 9887 0325 Publisher Janice Williams Cover Credit Getty Images

Chairman/CEO Prema Perera Publisher Janice Williams Chief Financial Officer Vicky Mahadeva Associate Publisher Emma Perera Circulation Business Development Manager Mark McTaggart Subscription enquiries 1300 303 414 Circulation enquiries +61 2 9805 0399

It’s in the doing

W

e asked our inspiring WellBeing readers to share one wellbeing ritual they never skip, no matter how busy life gets.

Practising gratitude. It can be done at anytime, anywhere! @hygge_liv_australia Getting out into nature. @wa_wellness

A daily walk outdoors. It doesn’t matter what’s going on in life or the weather, I make it a priority. @nutrition.with.liz My morning coffee as I really enjoy it. @uniquelyyou.nutrition

*Recommended retail price ISSN 0812-8220 Copyright © Universal Magazines MMXXV ACN 003 026 944 umco.com.au IMPORTANT: This magazine is intended as a reference volume only, not as a medical manual. While the information is based on material provided by researchers, the magazine does not presume to give medical advice. Be sure to consult your physician before beginning any therapeutic program.

Image: Pexels

WellBeing Issue 217 is published by Universal WellBeing Pty Ltd, Unit 5, 6–8 Byfield Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714.

Printed by Everbest Printing Investment Limited, China.

Distributed by Gordon and Gotch.

Editorial advice is non-specific and readers are advised to seek professional advice for personal problems. Individual replies to readers’ letters by consulting editors are not possible. The opinions expressed by individual writers in WellBeing are not necessarily those of the publishers.

This book is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review as permitted under the Copyright Act, no part may be reproduced by any process without written permission.

Enquiries should be addressed to the publishers. The publishers believe all the information supplied in this book to be correct at the time of printing. They are not, however, in a position to make a guarantee to this effect and accept no liability in the event of any information proving inaccurate. Prices, addresses and phone numbers were, after investigation and to the best of our knowledge and belief, up to date at the time of printing, but the shifting sands of time may change them in some cases. It is not possible for the publishers to ensure that advertisements which appear in this publication comply with the Competition and Consumer Act 2010 (Cth) and the Australian Consumer Law. The responsibility must therefore be on the person, company or advertising agency submitting the advertisements for publication. While every endeavour has been made to ensure complete accuracy, the publishers cannot be held responsible for any errors or omissions. This magazine is printed on paper that comes from a mill that satisfies the requirements of ISO 14001.

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