I S C R E AT I N G Y O U R B E S T L I F E

take
Discover
your seasonal ca
body type

re
What’s your

of y
body IQ?
Build your body How to

ou
intelligence
make a
quantum
career change

10at-desk
exercises to
relieve neck Dress to
tension
boost your
happiness
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NZ $12.00 (Both incl GST)
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 Process
v1 a series of actions or steps taken in order to achieve a particular end.

“To be in the process of getting to know someone, of building a relationship, of giving it your all
generously and honestly, with absolutely no attachment to results … That’s not an easy thing,”
writes Rachael Coopes on page 50. “From the perspective of yoga, the process of dating is the point,
not the outcome. You do the work, give it your all, and then surrender and let grace step in. Because
what is for you (or who) will never pass you by. This is where you need a little faith.”
Rachael’s piece is about surrendering to the process of dating, but her counsel can be applied to
many aspects of life. There is great wisdom in the idea that value lies largely in the process, not the
Illustration creativemarket.com

result. We are a society of goal-setters and achievement junkies, motivated by the modern world’s
more, more, more attitude. But when we fixate on the outcome, we devalue the process of learning
and growing. Conversely, when you invest energy into the process, you are better able to appreciate
and stay true to your intrinsic motivators such as self-development, personal enrichment and
fulfilment, rather than those things society tells us we “should” achieve. This season, don’t get caught
up in the mad dash for the end result. Consciously honour the process, lean into it. And in Rachael’s
words, have a little faith that the right outcome will arrive … in the process.

8 | wellbeing.com.au
wellbeing.com.au | 9
 From the editor-in-chief
H
omeschooling during lockdown has its joys and its challenges. Personally, I’m not
complaining, my daughters have been wonderful with it. While it hasn’t been all roses and
rainbows, there have been thorns and dust storms along the way, for the most part it has
been a pleasurable experience. Nevertheless, like all parenting, homeschooling pushes you
to places that you would not ordinarily go, as happened one day when we were discussing subject choices.
One of my daughters mentioned that she did not like history, and the other readily agreed. I have
always loved history. My first degree was in ancient history and archaeology. For as long as I can
remember I’ve loved historical matter, and I could not help but stand in history’s defence, although
I knew I was outnumbered.
“But history is wonderful,” I led off, my grammatical recklessness signalling my passion.
“What’s good about it?” daughter 1 queried matter-of-factly.
“Just because you like it, doesn’t mean we have to like it,” daughter 2 drove the dagger deep.
They had me of course; I’m practised enough at parental parrying to know that “Trust me, I know”
doesn’t cut it as a persuader after the age of two. It was on my lips to spout the perennial “Those who do
not remember the past are condemned to repeat it,” but I managed to stop myself. This was no time for
cliché; I wanted to give history a decent defence, and to do so I had to really examine my history fandom.
It did not take long for me to realise that what history offers, in my mind, is understanding:
understanding of why our society is shaped as it is, comprehension of the thought habits we would
otherwise accept as “truth”, and appreciation of our place in time and space. Quality history involves
honest appraisal of what is and has been, getting past the rubbish that is public relations and image
creation. Awareness of history is not all that is required for understanding, but it is a necessary pillar
of understanding, alongside awareness of things like physiology, psychology, philosophy, ecology and
cosmology. What each of these disciplines demands of us is willingness to listen, but unfortunately this is
not a skill we have heard a lot about recently.
In light of the challenges thrown up by SARS-CoV-2 there has been a lot of shouting about the right
to speech, the right to choose and the right to be right. What has been lost in this furore is that rights
rest on responsibilities, and the responsibility to listen to what history and other sciences tell us is now
more important than ever.
The echo chambers of social media offer you the chance to wallow in information that supports what
you already believe without ever listening to anything else. If you want understanding, though, you must
be willing to deal with what is, as revealed by methodical analysis, rather than just constantly reinforcing
how you want things to be. Understanding leads to better decisions, and as a species we have some huge
decisions coming our way. Courage to see things as they are and discipline to do what is needed are what
we require: knowledge of history, application of science and honest intent is how we achieve it.
Without honest examination of life, decisions get layered on misconceptions until you build
a Leaning Tower of Preference that will topple under its own weight. The essential power of awareness
is the same as that of mindfulness, which is to be constantly aware of what is real, so that you do not
end up building a life, or a society, that will collapse as it admires its own image.
I didn’t say any of this to my daughters. I simply answered, “I guess I just like it,” because
sometimes, most of the time, if you are in defensive mode you have already lost the argument. There
would be other times to further the discussion, but sometimes the better part of valour is discretion, as
history has taught us.

Terry Robson EDITOR-IN-CHIEF

Join the WellBeing community

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FOLLOW US ON TWITTER twitter.com/WellBeing_Mag SIGN UP TO OUR E-NEWS wellbeing.com.au/stay-connected

10 | wellbeing.com.au
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 Contents 104 100

Community 68 Marvellous Mud explore how to successfully make a

14 Your Say
WellBeing readers tell us what’s on
their minds.
138 Counter Culture
Discover the books, podcasts and
card decks that we’re loving at
WellBeing HQ.
153 Real-Life Experience
One reader shares her journey from
fighting her diagnosis to accepting it
as a part of who she is.
160 What’s On
What’s coming up for you, plus
what’s inspiring us.
Beauty, Food & Health
16 The Pulse
Read about how exercise can boost
kids’ vocabulary and more.
22 Supplement
Discover tribulus terrestris, which
has been shown to increases libido
in women.
24 Healing Food
Explore the unlikely health benefits
of fennel.
56 Fibrous and Fabulous Food
Find out how to up your intake of fibre
and keep your digestive system happy
59 WellBeing TV
Chiropractor and holistic lifestyle
coach Dr. Jacinta Di Prinzio shares
her self-care tips for embracing your
femininity, naturally.
Widely used for its skin-perfecting
properties, research also suggests
mud holds the key to significant
advances in medicine and
antibiotic resistance.
80 Special Report: Ultimate Oils
Discover which dietary oils have
abundant essential fatty acids,
low rancidity and a high smoke
point for cooking.
92 Menopause, Misunderstood
Healthcare brand Flordis is on a mission
to break the taboo around menopause.
110 Beauty-damaging Blue Light
Find out if your skin is paying the
price of technology overexposure.
140 Cookbook Recipes: Low Tox Life Food
Good for your health, the planet and
your budget, Low Tox Life Food is the
perfect introduction to a greener
kitchen and diet.
Body, Mind & Spirit
18 Lifelines
Read about how uncertainty impacts
our behaviours and more.
28 What’s Your Season?
By using nature as your guide,
learn how to attune your body to the
seasons for optimal health.
32 Querensteiger
There is a name for those who make a
radical career change: quereinsteiger,
or quereinsteigerin for women. We
quantum career leap.
38 Reconnect with Your Body
Your body holds infinite wisdom and
insight, pointing to what needs attention
in your life. But how well do you hear its
messages and answer its calls?
42 The Evolution of Language
The English language is growing
by the day. We explore what new
words and meanings say about
today’s society.
46 Fine Romance
In this romantic interlude we look
at the biology and psychology of a
cultural obsession.
50 Yoga for Dating
Are you struggling on the battlefield
of modern dating? Yoga can arm you
with the intuition, faith and self-love
you need to survive.
64 Doer & Thinker: Gill Hicks
In the 16 years since Gill Hicks
was caught in the London terrorist
attack, the speaker, activist, author
and curator has dedicated her life to
campaigning for world peace.
74 Soothing Oils for Pregnancy
Find out which essential oils are safe
to use during pregnancy and how
they can alleviate many common
pregnancy complaints.
90 Personal Training: Tech Neck
Do you suffer from “tech neck”? Follow
these in-office exercises to reduce

OUR SECTIONS: Community Beauty Food Health Body

12 | wellbeing.com.au

muscle tightness, increase work clarity
and boost your overall body health.
94 12 Super Fitness Supplements
Discover the supplements you can
use to help you on your journey to
peak fitness.
99 WellBeing Brain Boosters
Enjoy some brain-teasers designed to
keep your mind firing.
Home, Parenting & Relationships
100 The Power of Vintage Homewares
A stylish and welcoming home
doesn’t have to leave a heavy
eco footprint. We share our tips
for scoring the best upcycled,
uplifting pieces.
104 Dress Yourself Happy
As your second skin, the clothes you
wear can boost your mood, self-
image and even your performance.
We explore what psychology says
about your sartorial choices.
Mind Spirit
50
164
Planet & Travel
20 Green Beat
Read about greener jet fuel and other
environmental news.
126 The Green-tech Minerals Dilemma
We look at the damage green-
technology minerals may do and how
we might overcome the challenge to
create a renewable future.
164 Far, far away on Lizard Island
Dreaming of a castaway experience?
Travel to the secluded Lizard Island,
at the northernmost tip of the
Great Barrier Reef.
Every Issue
115 WellBeing Marketplace
Our natural health educators
and advertisers celebrate the
season of giving.
142 Road Test
We test out a 4-week mindfulness
course at Nature Care College.
Home Parenting Relationships
140
144 Holistic Journey
Discover Wanderlust, the brand
on a mission to transform the
wellness space.
146 Natural Beauty
Ema Taylor has some top tips for
taking care of your teeth, naturally.
147 Quick Kitchen
Lee Holmes shares her super
fancy lunch recipe.
148 Digging In
Jackie French celebrates the joy of
sharing cuttings from your garden
149 Pet Care
Karen Goldrick investigates good
allergies in cats and dogs.
150 Ageing Well
Michael Elstein discovers how fasting
can slow the ageing process.
151 Clinical Casebook
Karen Bridgman treats a patient
struggling to conceive.
152 Stargazing
Christine Broadbent reveals the
planetary influences for November
and December, 2021.
154 Unearthed by WellBeing
Nourishing and natural health
products and services from
our advertisers.
158 Education Focus
Meet naturopath Chelsey Costa
as she shares her journey into the
world of natural health through
Endeavour College.
Planet Travel
wellbeing.com.au | 13
 community
YOUR SAY

I S C R E AT I N G Y O U R B E S T L I F E

take
Discover
your seasonal ca
body type
re

What’s your
of y

body IQ?

From the editor

Build your body How to
ou

intelligence
make a
quantum
career change

I love hearing from you. Whenever I have It costs nothing for me to simply accept
10at-desk
a spare moment, I trawl through the WellBeing a word that makes others feel seen and
exercises to
relieve neck
tension
Dress to letters inbox in search of your feedback, acknowledged. It does not mean I am not
boost your
Issue 195 AUS $12.00*
NZ $12.00 (Both incl GST)
happiness perspectives and stories. Often, readers get breastfeeding, it does not erode the sanctity
Vintage homewares:
Shop like a pro
Fibrous and
in touch to tell us that this magazine helped of my breastfeeding journey, or take
fabulous food

Yoga for dating | Travel far, far away to Lizard Island

them through a really difficult time.
Recently, I received an email from
someone, let’s call her Holly, who took
issue with our use of the word womxn in
Did something resonate issue #193. This wasn’t an unpleasant
email to receive, we welcome feedback of
with you in this issue of every stripe. But it got me thinking about
WellBeing? Tell us! the words we use to describe ourselves
Write to WellBeing, and each other, and the power of language
in general.
Locked Bag 154, North I responded to Holly to tell her it was
Ryde, NSW 1670, email absolutely OK that she did not identify with
the word womxn, but that it’s important we
wbletters@umco.com.au, acknowledge words others use to describe
comment on our Facebook themselves. After all, it is not political nor
or Instagram page: divisive to make room for language that
includes everyone. It’s just kind.
@WellBeing_Magazine. I am breastfeeding my daughter at the
We reserve the right to moment. Being a first-time mum, I wasn’t
sure what to expect, but I love it. It’s
edit all letters. a sacred time between the two of us and
something only I can provide for her as
her mother. However, I do not take issue
with the term chestfeeding, because it
accurately describes and includes other
parents who are feeding their babies,
including transgender men and non-binary
people for whom the term breastfeeding
isn’t a good fit. Given that breasts are
hyper-sexualised in our society, some
women may also feel more comfortable
with the more neutral “chestfeeding”.
anything from my bond with my daughter.
What it does is allow others to feel as
supported in their journey of nourishing
their child as I do. It is not for me to dictate
the language around their experience.
I have my language, others have theirs.
We do not have to identify with every
word, only those that resonate with our
personal journeys and identities. But
everybody deserves words and terms that
ring true for them. We rely on words to
construct our identities; they inform how
we exist in the world. If we deny people
their preferred labels, we deny them any
chance of a fully fledged identity.
The beauty of words, certainly one of the
reasons I became a writer, is that there is
an abundance to choose from, and endless
ways to sew them together to form different
meanings and speak to different souls.
Words, like any art form, are not meant to
resonate with every single person, but hit
deeply with just a few.
The English language is only growing to
include more words that describe our ever-
changing world. Our wonderful features
writer Georgia delves into the fascinating
evolution of language on page 42. I hope
you enjoy her piece and everything else we
have lovingly written for you this issue.
Stay in touch,
Charlie ACTING EDITOR

mind
HIGHLY SENSITIVE PEOPLE

The empath crowd Faraway fans

Hailing from the
hypersensitive crowd
A small but growing body of neuro-scientific research confirms
the existence of “empaths” and “highly sensitive people”.
Here’s what to do if you’re one of them.
D
o you feel deeply affected by
the suffering of others or pick
up easily on vibes around you?
Maybe you avoid negative social
media and news because of the way it
affects you? What makes one person more
sensitive than others? And what problems
or potential advantages might we face if
we’re one of the more sensitive crowd?
Dr Judith Orloff, a US-based
psychiatrist and author, has spent
decades investigating such questions. It
was a search that grew out of her own
experience. As a child Orloff felt there was
something wrong with her. “I was criticised
for being overly sensitive and told to get
a thicker skin,” she says. Crowded places,
like shopping malls, with their noise and
overstimulation, exhausted her. They also
caused anxiety, depression, aches and
pains. Unsurprisingly, Orloff preferred
spending time with one best friend over
groups. A turning point came when the
young Orloff met Dr Thelma Moss while
working at an intuition lab at UCLA.
Moss was the first adult to frame Orloff’s
sensitivity as a positive ability. “She told me
I was an intuitive empath,” Orloff recalls.
“It felt liberating to know there wasn’t
something ‘wrong’ with me and I had
Words LINDA MOON
mental health can be affected by subtle
energies in their environment. Her books,
including Second Sight and Thriving as an
Empath and a growing number of blogs
and films have given those who feel more
deeply attuned to their environment a voice
and sense of validation and empowerment.
Empaths, HSPs and intuitives
The “empath and sensitives movement”
(as it’s become known) has its own lingo
to explain and differentiate what more
sensitive people experience. There are
highly sensitive people (HSP) or energy
absorbers for instance, empaths, intuitives
and psychics. “HSPs and empaths are
not the same thing,” Orloff clarifies.
While they tend to get lumped together,
they’re separate (though often related)
traits. Sensitive people have an increased
reaction to external stimuli including other
emotions, whereas empaths have a greater
than usual capacity to share another’s
feelings — but from their own framework.
Research suggests most of us — even
psychopaths — have the capacity for
empathy. Orloff describes it as a spectrum
with each of us sitting at different levels.
“There’s the middle of the spectrum which
is the regular person who has empathy
The article about highly My mum has been mailing
sensitive people in the last WellBeing to me in San
issue was life-changing for Francisco for more than 10
me. Thank you. years. It’s my lifesaver!
of the environment, including light, sound
and other sources of stimulation, Orloff
says. She says empaths possess all of that
plus a high level of intuition: “They tend to
be sponges who take the energy of others
into their own body.” Orloff says it’s possible
Sharelle Rebecca
and common to be both an empath and
a HSP. But not all HSPs are empaths.
Some people (studies suggest around 1 to
2 per cent of the population) have an extreme
type of empathy known as “mirror-touch
synaesthesia”. Such individuals literally
feel physical touch within their own bodies
when they view someone being touched.
Some highly sensitive people have developed
a sixth sense and are able to tap into
information they feel intuitively, such as what
another person is thinking. Orloff calls such
people intuitives. In Second Sight, Orloff gives
an example from her own experience as
a psychologist where in a peaceful lapse of
concentration she was hit by a premonition
(which proved correct) that her cheerful
client was about to take her own life.
How common are empaths
and HSPs?
While there’s no true figure on empaths
and HSPs, more of us are identifying with
these personality types, with self-branded
Illustrations.Getty

nothing to be ashamed about. A whole new
exciting world opens up when empaths
discover who and what they are and can
begin to embrace themselves.”
Orloff went on to coin the term “energy
psychiatry” to explain how some people’s
where their heart goes out for other
people in pain or in joy. A little bit up on the
spectrum are the highly sensitive people
and then you have even higher on the
spectrum, the empath,” she says. HSPs are
highly sensitive to all the sensory elements
“empaths” trending all over social media.
For example, the Facebook group Empaths
+ Sensitives — from surviving to thriving (one
of many such groups) has 81,415 members
since establishing in 2017 and is growing.
Unsurprisingly, females (long recognised

32 | wellbeing.com.au wellbeing.com.au | 33

14 | wellbeing.com.au
 community
YOUR SAY

It's in the doing

The winner of the
WIN! STAR LETTER! Self-care is one of the
The winner of our Star Letter will win biggest buzzwords, but it
an insulated, double-walled glass flask from Fressko. goes beyond skin-deep. It’s less
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it features a real bamboo, leak-proof lid. The 2in1 So we’re wondering: what does
infuser also allows you to brew hot tea to perfection. self-care mean to you?
Simple, stylish and sustainable. To find out more,
visit au.madebyfressko.com. Self-care is the dance of deepening the
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STAR LETTER! and inner wisdom so I can recognise what to
say “yes” to and what to say “no” or “not now” to
mind
SELF-TALK with grace and ease in the moment. It’s mindfully
cultivating a practice of creating natural rhythms
in alignment with my values and purpose, that
nourishes my body, mind and spirit.
@christinajcasey
Don’t should
yourself in There is no greater gift that you can give yourself
the foot than time and care. And the most important part
Neurolinguistic programming and sympathetic self-talk
help to create a compassionate dialogue with yourself
and others. Discover how swapping out “should” for
of your self-care routine should be nurturing your
“want” changes your life for the better.
Words MARIE ROWLAND mental health. Taking the time to practise self-
care with products and practices that go beyond
H
ow many times today have you chasm that exists in the middle is where
started a thought or sentence unhappiness resides. The rise of anxiety
with the words, “I should”? and depression in Western society can be
It’s always right there on the attributed to many causal factors. There
tip of your tongue: “I should go for a run;
I shouldn’t eat that croissant; I should
be practical and not follow my dreams;
are too many to enumerate, but we know
that they stem from both within our own
being as well as external or environmental
skin-deep allows you to connect with yourself,
I should be happy, so why aren’t I?” Every factors. Every day we see images posted on
day, we rain the dictate of
“should” on ourselves until
we become drenched in The should-self and
social media that make us
feel badly about ourselves.
Instagram could readily be
manage stress, anxiety and depression, and gives
dissatisfaction with the life the want-self are relabelled “Insta-glum”.
we’re leading. Implicit in
this seemingly innocuous
verb are judgement and
recrimination laced with
always waging a war
with each other.
We are constantly being
told that we should be
striving for a better life.
It is little surprise that at
you the energy and focus to take care of your
responsibilities and those around you.
a sense of obligation. Most the heart of much mental
times when we “should” ourselves it has anguish today is this notion that we’re just
very little to do with what we want or what not enough. The constant self-flagellation
feels good, but rather more to do with what and berating mean we can easily slip into
Illustrations creativemarket.com

is supposedly right for us. This internal
conflict results in making life a chore
instead of a genuine choice. It’s time to
stop this eternal tug of war and swap out
“should” for “want”.
Why should you?
We are in a constant battle with the life
we think we should be leading as opposed
to the one we are actually living. The
32 | wellbeing.com.au
a shame spiral. Self-harm is one of the
biggest problems in young people today. And
so much of it comes from this sense that
they could, would, should be so much more.
@theselfcollectiveco
Negative self-talk tends to trump
positive self-talk, which inevitably results
in chronic dissatisfaction. Every single one
of us has said a version of the following:
“I could be more successful if only I was
smarter”; or “If I was better looking
I’ve realised that self-care is moving my body in
wellbeing.com.au | 33

some way every single day, usually with a run or

yoga — but even if it’s just a gentle walk around the
Life lessons block, it helps to clear my mind, gives me an energy
Thank you so much WellBeing for helping recalibrate my internal dialogue. boost and resets me. I’ve also stopped feeling
I awoke today feeling that I “should” be out exercising, “should” be starting work guilty about having me time: no phone, no social
immediately. Struggling with uncertainty in my life and not knowing where I’ll be living media — just time to myself to relax, have a bath
in four weeks’ time, I was engaging in negative self-talk. So I actively chose to linger over and journal, which helps me process everything I’m
breakfast and opened issue #193. You had me at “Ephemerality”, reminding me to “look going through regularly.
up and take it in” and that “this too shall pass”. Turning the page, I learned a life lesson @thisgirlthatlife
from Terry about my internal rules — formed by my life experiences. He challenged
me to acknowledge any bad experiences and make rules about how I want to be in the I like to take an all-encompassing view: for
future, and not remained shackled to a “bad” internal rule. You’ve put a pep in my step mind — meditation and self-compassion towards
and filled me with hope in the first two pages, thank you! I got this. my thoughts; for body — allowing my body to rest
Christine and know that it’s OK to rest; for soul — constantly
checking in with myself and following my soul
purpose and path, not anyone else’s.
Happy reading @theloveassembly
I picked up my copy of #193 today.
I S C R E AT I N G Y O U R B E S T L I F E Happy nights of reading ahead for me. I used to think it was hot baths, chocolate and
Reclaim Thank you for a beautiful magazine. treats (which it can be), but now I know it’s also
Accepting your
shadow self
your worth Dianne about respecting and acknowledging your energy
The self-love lesson
Fast or foe? levels, boundaries and routines. Self-care can look
Intermittent
fasting Let go of (unsexy) like doing taxes, going to the dentist
“should”
Long-time readers and making your bed so when you’re tired later it
I remember buying issue #01 in makes life a tiny bit easier.
1984. I shipped a box of WellBeing @sophiemerkens
Illustration Getty Images

magazines to the UK when I left

Australia, which later got ruined in Creating space and stillness has been a game-
a flood. Now I read the magazine changer for me, and allows me to stay in tune with
Your travel
guide to
online from Ireland — it’s still great! what really serves me — sometimes that’s busyness,
Issue 193 AUS $12.00*
NZ $12.00 (Both incl GST)
Australia’s
flower fields
Maggie but equally sometimes that’s doing a light workout,
The nurture edition
Yoga for uncertainty | The new science of meditation
Workout
your way
reading a book or calling a good friend.
@ronileonardo

wellbeing.com.au | 15
 the pulse
COMPILED BY TERRY ROBSON

Recent medical findings for a healthier body

Fruits for thought

This study included 49,400 women and
27,800 men who were followed for more
than 20 years. The subjects completed
questionnaires about their intake of
various foods as well as undertaking
assessments of their cognitive abilities.
Food intake allowed the researchers to
calculate how many flavonoids subjects
were consuming. Analysis found that
people in the highest 20 per cent of
flavonoid consumers had about 600mg
in their diet each day compared to about
Too much coffee 150mg daily in the lowest consumers.
Those in the highest group had a 20
Too much of anything can be poisonous, and this is true of the beloved brew, coffee.
per cent reduction in risk of developing
Many people turn to coffee to get their brain ticking over for the day, but according
dementia. Strawberries have 180mg of
to this new study too much coffee is bad for cognitive function in the long term.
flavonoids per 100 grams and apples have
The study involved more than 17,700 subjects aged 37 to 73. The findings showed
around 110mg. Flavones are a particular
that high coffee consumption is associated with smaller brain volumes and an
type of flavonoid and were associated
increased risk of dementia. Dementia is a degenerative brain condition that affects with a 38 per cent reduction in cognitive
memory, thinking and behaviour. It is also the second leading cause of death in decline. Capsicums have about 5mg of
Australia, with an estimated 250 people diagnosed each day. The dangerous level flavones per 100mg. Anthocyanins, found
of coffee consumption was established as being more than six cups per day, with in blueberries, blackberries and cherries,
consumption at this level increasing dementia risk by 53 per cent. also reduced risk of cognitive decline by
Source: Nutritional Neuroscience about 24 per cent.
Source: Neurology

Exercise boosts kids’ vocabulary

The Olympics earlier this year inspired us all and probably got many of you into the Omega-3 boosts life expectancy
pool. It turns out that while not all kids will become an Ariarne Titmus or Emma For a new study, researchers analysed
McKeon those laps might help them become the next JK Rowling. In a new study data on blood fatty acid levels in 2240
children aged six to 12 were taught a list of new words before doing one of three people over the age of 65. The subjects
things: swimming, taking part in CrossFit exercises or colouring in. The children were followed for an average of 11
who swam did 13 per cent better in remembering the words compared to the other years, with tests done regularly. The
two groups. The researchers theorise that motor movement helps in encoding new first finding of note was that levels of
words because it is known to increase levels of brain-derived neurotrophic factor, fatty acids in the blood are as good
which helps promote brain plasticity at the synapse level. Swimming is exercise that a predictor of mortality from any cause
can be done without much thought whereas the CrossFit exercises were new and
as smoking. Specifically, it emerged
that levels of omega-3 fats in red blood
required mental energy to learn.
cells were especially good at predicting
Source: Journal of Speech, Language, and Hearing Research
longevity. Having higher levels of
omega-3 fats in red blood cells was
found to increase life expectancy by
Illustrations Getty Images

Tai chi for your waist
Tai chi might seem like gentle exercise, but research has
shown it is comparable in effects to more apparently
Medifact extravagant exercises. Over 12 weeks subjects in a study
undertook tai chi, aerobic exercise or strength training
daily. All groups experienced similar reductions in waist
circumference, weight and body mass index.
Source: Annals of Internal Medicine
at least five years. Conversely being
a regular smoker takes 4.7 years off
your life. To lift levels of omega-3 fats
in your diet and body, consume oily fish
and plant-based sources such as chia
seeds, algal oils, Brussels sprouts,
hemp seeds, walnuts and flaxseeds.
Source: American Journal of Clinical Nutrition

16 | wellbeing.com.au
 lifelines
COMPILED BY TERRY ROBSON

Interesting slices of life

Music fights fatigue

In a new study, subjects who were fitness
enthusiasts completed a 30-minute
cognitive test that fatigued them mentally.
They then undertook high-intensity exercise
with and without self-selected motivational
music. Researchers assisted subjects in
selecting music with a questionnaire that
evaluated rhythm, style, melody, tempo
and beat of the song. Examples of songs
selected were Addicted to You (Avicii), No
One Knows (Queens of the Stone Age),
Respect in the workplace Run this Town (Jay-Z) and Eye of the Tiger
(Survivor). During the exercise session
For this study, researchers surveyed more than 1000 full-time workers aged 21 to 34
heart rate and perceived level of exertion
across 18 different career sectors. Subjects were asked to rate their workplace across
were measured regularly. The results
qualities including respectful engagement, autonomous respect, occupational
showed that interval running capacity was
resilience, job satisfaction, employee loyalty and retention and job engagement.
improved when listening to music, as were
The results showed that while managers spend 70 to 90 per cent of their time
time trial performances. The improved
communicating, they need to place more emphasis on the nature and manner of
performances were attributed to subjects
their communication. This is because the millennials surveyed placed less value
having an altered perception of effort
on trendy perks than they did on being respected and having a sense of purpose,
when listening to music. The researchers
engagement and wellbeing. Work does not need to be joyful every day, but having
concluded that listening to music while
a sense of fulfilment and respect as a human being is highly valued these days. The exercising can improve performance if you
researchers conclude that employers risk losing younger workers if they don’t make are mentally fatigued.
an effort towards respectful communication in the workplace. Source: Journal of Human Sport and Exercise
Source: International Journal of Business Communication

Spiritual fitness protects

Uncertainty changes behaviour your ageing brain
The relationship between spiritual fitness
In the uncertainty induced by the pandemic, many bizarre behaviours arose, none less
than the hoarding of toilet paper. To test how unexpected uncertainty impacts behaviour, and physical and mental health is the
focus of an emerging field of study. In
researchers started subjects on a task but then changed the reward pattern midway
a new paper, researchers note that
through. They found that subjects looked for new ways to complete the task even though
religious and spiritual involvement help
the best thing they could do was use their old strategy. It appears that unexpected
to preserve your cognitive function as you
uncertainty is such a powerful motivator for change that it motivates to adjust behaviour
age. Today spirituality is often experienced
even when the behaviour is not productive. When uncertainty occurs people start looking
outside of organised religion but can be
for ways to reduce that uncertainty and they will change their decision-making and
part of any religion. Spiritual fitness is a
behaviour in ways that attempt to regain some sense of control. So unexpected uncertainty
new concept that weaves together basic
can cause changes in behaviour even when you would be better off sticking to your old
psychological and spiritual wellbeing. The
strategy, like stockpiling toilet paper during a pandemic.
basis of spiritual fitness is the practice of
Source: Journal of Experimental Psychology
meditation, Kirtan Kriya and other mystical
endeavours. These researchers found that
spiritual fitness reduces inflammation,
cardiovascular disease and disability.
Controlling your feel-good Additionally, scoring high on “purpose in
Illustrations Getty Images

Dopamine is known in popular parlance as the “feel-good”
chemical. It is involved in sensations of reward and pleasure.
Did you However, it seems we might not be victims of dopamine,
waiting for the next surge. Research tells us that mice will
know? cause production of dopamine in anticipation of reward or
to enhance pleasure-seeking activity. If mice control their
dopamine, it’s likely we do too.
Source: Current Biology
life” makes people 2.4 times less likely
to suffer from Alzheimer’s. They also
found that people with purpose showed
better cognitive function. The researchers
conclude that small shifts in your daily
routine to boost spiritual fitness can have
a positive effect on the ageing brain.
Source: Frontiers in Human Neuroscience

18 | wellbeing.com.au
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 green beat
COMPILED BY TERRY ROBSON

All the latest in environmental issues

Cleaner jet fuel

Air travel accounts for about 2 per
cent of human carbon emissions.
Biofuels are being researched as
the way to power air travel into the
future. Now a new study suggests
that a plant known as pennycress or
stinkweed (botanical name Thlaspi
arvense) could make a greener jet
fuel with fewer production-related
environmental impacts than other
biofuels. The study involved researchers
estimating the environmental impact
of growing pennycress, transporting
it to a biorefinery and converting it
to usable jet fuel. The environmental
costs include fertiliser use, pesticide
use, water consumption and energy

City bees costs required to harvest and transport

the plant. The modelling showed that
Bee populations are currently threatened by a range of stressors including habitat loss, pennycress required half as much
climate change, pesticides and invasive species. In a new study researchers sought to energy to produce jet fuel as do other
establish whether converting urban lots into green spaces to improve neighbourhoods sources such as canola and sunflower.
might also benefit bees. The research encompassed community farms, gardens and
The added advantage is that pennycress
is a winter crop that can be grown
green areas studied over three years. The results showed that urban green spaces
between seasons of other crops so it
surrounded by six or more connected hectares of green space and flowering fields
does not divert use of agricultural land.
created conditions most conducive to the conservation of native bees and wasps. These
Source: Applied Energy
insects are important for pollination and pest control, two ecosystem services that
benefit both rural farmland and the booming urban agricultural industry. Enhancing
living conditions for bees in the city could help offset threats to their survival. This
could be a viable land use for “legacy cities” where former industrial hubs have changed
Microplastic is
dramatically due to lost manufacturing industry and depopulation.
megaproblem
Source: Conservation Biology
Microplastics
are small plastic
particles less
than 5mm in size.
Cockatoos Primary microplastics
learn socially are added to things like
personal care products, but
Human children are proficient
larger plastic items like plastic bags can be
at learning socially; they copy
broken down into microplastics. Until now,
skills from each other and
studies to test the impact of microplastics
adults. Animals tend to do less
on marine life have mainly used clean,
social learning, with most of
virgin plastics. However, in the marine
their behaviour determined
environment microbes actually colonise
by genetics. However, in a new
the plastic that is present. In this new
study researchers have found
study researchers examined how much
that sulphur-crested cockatoos do
clean plastic would be ingested by oysters
learn socially. Australian garbage
compared to plastic with an E. coli biofilm
bins have a uniform design across the
coating. The results showed that oysters
country and cockatoos have been seen contained 10 times more microplastics
opening those bins to access the contents when exposed to plastics with the biofilm
Photography Getty Images

within. Researchers launched an online survey coating. This would be because it appears
across Sydney to establish where this behaviour had been observed. The survey ran more like food to the oysters. According to
for two years and showed that bin-opening behaviour had spread rapidly. Results the researchers this means that our food
showed that the behaviour spread more rapidly to suburbs nearby than to those chain could contain more microplastic than
farther away. Additionally, birds in one suburb did all open the bins in the same way previously estimated. That is bad news for
but the method differed from suburb to suburb. This suggests that the behaviour is the organisms ingesting the plastic and
learned by observing others and confirms that cockatoos are social learners. also for humans who ingest the organisms.
Source: Science Source: Science of the Total Environment

20 | wellbeing.com.au
 

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 supplement
TRIBULUS
Tribulus
Tribulus has been shown to increase libido in women,
particularly in postmenopausal women, indicating an
increase in testosterone levels, and to reduce the severity of
the symptoms of menopause.
Words DR KAREN BRIDGMAN
T
ribulus terrestris is an annual plant
in the Zygophyllaceae or caltrop
family, with spiny fruit, yellow
flowers and sharp thorn-like
seeds. While originating in southern Eurasia
and Africa, it has spread worldwide and is
a hardy invasive species, being known as
a noxious weed, partly because of its ability
to survive but also because the thorny
seeds can easily penetrate many surfaces
including human skin and the mouths of
grazing animals, generating painful wounds.
Tribulus terrestris has many common names,
including puncture vine, bindii, goat’s head,
devil’s thorn and tackweed.
Tribulus has been used traditionally in
multiple ways, particularly in Ayurvedic
medicine. For centuries it was mainly used
to treat sexual dysfunction and venereal
disease and for conditions affecting the liver,
kidney, cardiovascular and immune systems.
Active ingredients
The whole plant, leaves and seeds of tribulus
are used, and contain over 70 known active
compounds. The major constituents of this
plant are steroidal saponins such as the
terrestrosins, desgalactotigonis, furostanol
and spirostanol saponoside, which are the
predominant actives for improving libido
and sexual performance. They also contain
alkaloids and common phytosterols such
as b-sitosterol, stigmasterol, a cinnamic
amide derivative terrestiamide and
flavonoids such as quercetin.
The fruit of tribulus contains glycosides,
especially saponin glycosides. The
saponins on hydrolysis yields diosgenin,
ruscogenin etc. Tribulus also contains
vitamin C, potassium and calcium.
Therapeutic uses
Substantial clinical trials are still needed,
but there has been research on animals
for many years. The effectiveness in
human trials was determined more by
the quality of the plant material and
the concentration of specific active
ingredients, which are significantly
influenced by geographical regions.
Male reproductive system
Tribulus has been shown to improve
erectile dysfunction and enhance sexual
performance in men, as well as improving
sperm count and quality, possibly due to its
androgen-enhancing properties, increasing
22 | wellbeing.com.au
testosterone. While studies have
shown that testosterone is improved in
androgen-deficient men (at 750mg a day
for three months), evidence also shows
that other biological mechanisms of this
plant are likely to produce this effect.
Aphrodisiac
Tribulus was used traditionally as an
aphrodisiac and tonic, especially for male
sexual health and performance. While it
has been shown that tribulus can increase
testosterone levels in men with an androgen
deficiency, in a meta-analysis a significant
testosterone increase was more likely in
animal studies. As a single treatment,
increased testosterone levels in humans
was limited. However, tribulus increases
nitric oxide levels, which could also explain
the observed aphrodisiac properties of this
plant, independently of testosterone levels.
A clinical trial in 90 male subjects over 12
weeks showed a significant improvement in
erection, libido and orgasmic function in the
treated group compared to placebo.
Tribulus has also been shown to
increase libido in women, particularly in
postmenopausal women, indicating an
increase in testosterone levels, and to reduce
the severity of the symptoms of menopause.
Athletic performance and bodybuilding
Small clinical trials have shown
improvement in muscle power and aerobic
activity in young males supplemented
with 1875mg of tribulus for 20 days. Rat
studies are showing more promise where
tribulus supplementation has increased
muscle weight and the performance of
rats undergoing high-intensity exercise by
triggering an increase in androgens and
insulin growth factor.
Anti-inflammatory
Extracts of tribulus fruit have
demonstrated anti-inflammatory effects by
downregulating nuclear factor kB (NFkB),
a major inflammatory pathway that has a
role in various cancers, and by inhibiting
the COX-2 pathways of inflammation.
Antidiabetic
Extracts of tribulus have been shown to
delay postprandial hyperglycaemia by
inhibiting the enzyme alpha-glucosiderase,
promoting insulin secretion, and influencing
beta-cell regeneration in diabetic rats,
overall having an antidiabetic effect.
Tribulus also improves insulin signalling
through insulin-like growth factor (IGF).
Clinical trials showed that tribulus
lowered both glucose levels and LDL and
total cholesterol in diabetic women. Trials
both on men and women are showing
that there is a correlation between
testosterone and type-2 diabetes, a
lower testosterone level in men being
a predictor of higher risk for type-2
diabetes. Androgens have also been
shown to increase carbohydrate tolerance.
Antiurolithiatic and diuretic
In rat studies tribulus showed a significant
diuretic effect, possibly due to a high
concentration of potassium salts. Tribulus
also reduced high oxalate levels in rats by
inhibiting the enzyme glycolate oxidase
involved in oxalate formation, thus
inhibiting calcium oxalate crystal formation
and growth and normalising kidney lactate
dehydrogenase (LDH). An extract of the
fruits in particular conferred protection
against the formation of kidney stones and
repaired cell damage from the stones.
Cardiovascular
The saponins in tribulus have been shown
to dilate coronary arteries and improve
circulation of the heart, reducing myocardial
ischaemia and acting as a cardiotonic.
Tribulus protects against atherosclerosis,
and the fruits have been shown to lower
blood pressure in hypertensive rats, working
through the ACE receptors.
Antimicrobial
Tribulus fruit has demonstrated
antibacterial, antiparasitic and larvicidal
activity against a range of pathogenic
organisms, including malaria and dengue
fever, as well as activity against bacteria
causing dental caries.
Cautions
Illustration Getty Images
Avoid tribulus if allergic. Animal studies
have shown possible photosensitivity, so
avoid excessive sun exposure while taking
this herb. Safety has not been established
in pregnancy and lactation.
Dr Karen Bridgman is a holistic practitioner at
Lotus Health and Lotus Dental in Neutral Bay.
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 healing food
FENNEL
Fennel as a food, a spice or a medicine has a wide range of actions protecting digestion,
alleviating menopausal symptoms and improving respiratory function.
F
ennel (Foeniculum vulgare) is a tall
perennial herb of the Apiaceae
or carrot family, native to the
Mediterranean region but today
widely cultivated worldwide. The name
foeniculum comes from the Romans meaning
“fragrant hay”. The whole plant is used
medicinally as a culinary food, herb and
spice. The stronger-tasting seeds taste like
aniseed or liquorice. The seeds (actually the
fruits of the plant) are used as a spice and
are one component of the Chinese
five-spice powder and are also used to
flavour baked foods, meat and fish dishes, ice
cream, alcoholic spirits and herb teas. The
fresh green seeds are the best for cooking
(they go grey as they age). The root bulb,
stalks and leaves are eaten as a vegetable
both raw and cooked, in side dishes, salads,
pastas and vegetable dishes. In India, fennel
is one of the most important spices in
Kashmiri, Pandit and Gujarat cooking.
Active ingredients
Fennel contains antioxidant and
anti-inflammatory components such as
rosmarinic acid, quercetin, rutinoside
and kaempferol. The volatile oil contains
anethole, estragole and fenchone. Bitter
fennel has greater medicinal properties
than sweet fennel. The seeds of bitter
fennel contain at least 4 per cent volatile oil.
All parts of the fennel plant are used
as both food and medicine and contain
a range of minerals, being high in calcium
and potassium as well as sugars and
vitamins, with the seeds being the highest
concentrated source. It is also a reasonable
source of fatty acids, the highest content
being in the leaves. The plant is high in
carbohydrates and low in protein.
Therapeutic activity
Digestive
Fennel seeds are aromatic, stimulant,
and carminative (reducing wind), so one of
their main uses medicinally is to reduce
flatulence and griping in adults and infants.
It is commonly prescribed along with
purgatives to reduce the side effects of
pain and griping. As such it was a major
component of the traditional “gripe water”,
along with syrup and sodium bicarbonate. It
is particularly useful in infants and children.
Fennel increases gastrointestinal motility
and acts as an antispasmodic and
anti-inflammatory, reducing pain,
24 | wellbeing.com.au
Fennel
Words DR KAREN BRIDGMAN
inflammatory bowel diseases and
many digestive symptoms. It also has
antiulcerogenic activity and reduces gastric
mucosal damage from various sources
including alcohol.
Respiratory
Fennel syrup used to be given to reduce
chronic coughing as it has a secretory
activity in the mucous membrane, along
with increasing the mucociliary activity
of the ciliary epithelium. It is particularly
useful in treating bronchial conditions,
even in particularly polluted environments.
Hormonal balancing
Fennel has traditionally been used as
an oestrogenic agent, where it has been
reported to increase milk secretion,
promote menstruation, facilitate birth,
alleviate symptoms of andropause (male
menopause) and increase libido.
Fennel has also been used to reduce
the unpleasant symptoms of menopause in
women. Clinical trials have demonstrated
the effectiveness of a vaginal cream
made from fennel in having a significant
effect on improving menopausal vaginal
dryness, thereby improving sexual activity
in postmenopausal women. Applying the
cream (five grams every night for eight
weeks) showed improvement in all areas
of sexual function including arousal,
lubrication, orgasm, sexual satisfaction and
pain relief, without any adverse side effects.
Galactagogue
The phytoestrogens in fennel improve the
milk supply of a breast-feeding mother by
promoting the growth of breast tissue.
Antihirsutism
Fennel has been shown to reduce
excessive male pattern hair growth
in women as it regulates disorders
of peripheral androgen metabolism
(including testosterone), particularly when
used as a 2 per cent cream.
Anti-inflammatory
The compound anethole has been shown
to have anti-inflammatory and antitumour
properties, possibly acting through nuclear
factor kappa B (NFkB)and tumour necrosis
factor (TNF) and inducing apoptosis in
various cancers.
The extract of fennel seeds has also
shown inhibitory effects against both acute
and chronic inflammatory conditions,
including type IV allergic reactions.
Antithrombotic activity
The essential oil of fennel has been shown
to have a safe antithrombotic activity due
to broad spectrum antiplatelet activity, a
clot destabilising effect and vasorelaxant
action. These studies using rats also
showed that fennel oil provided protection
against alcohol-induced gastric lesions.
Eyesight
Rat studies have shown that fennel can
reduce the incidence of glaucoma as it
reduces eye pressure.
Hepatoprotective
The essential oil of fennel has been shown
to reduce hepatotoxicity, lowering the liver
enzymes AST, ALT, ALP and bilirubin.
Antibacterial and antifungal
The essential oil from fennel seeds (as
well as the fennel seed extracts) have
exhibited antibacterial effects against
a range of food-borne pathogens including
E. coli, Staphylococcus aureus, H. pylori,
Camphylobacter jejuni etc, including
multidrug-resistant forms.
Fennel oil and fennel seed extracts
have also been shown to have antifungal
activity against Candida albicans,
Aspergillus niger and A. flavus and
Fusarium moniliforme at a 6μL dose.
Using fennel
Fennel seed, including fennel oil, is not
recommended in pregnancy due to its
oestrogenic properties (although this is
Photography Getty Images
unclear and has not been determined by
clinical trials), but otherwise, as a food and
medicine it has been used for millennia
without any documented adverse effects.
References available on request.
Dr Karen Bridgman is a holistic practitioner at
Lotus Health and Lotus Dental in Neutral Bay.
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 Meraki
v 1 To do something with soul, creativity or love;
putting a piece of yourself into what you do.

Meraki (pronounced “may-rah-kee”) is a Greek word used to

describe a labour of love. No matter how big or small the task, it
is done with all your heart and soul. There’s a reason why food
made with love tastes better; why hand-written notes and little
acts of kindness put smiles on faces: meraki. Let this mindset
be a new way to practise mindfulness each day. Savour every
moment. Breathe it all in. Look for the smallest of things to
inject a little extra love into. Let your actions speak louder than
your words to truly show your nearest and dearest how much
you love and appreciate them. Even in the simplest of tasks, like
pouring a cup of tea, baking cookies, spending time with your
loved ones or taking a few quiet minutes for yourself to unwind,
keep meraki at the forefront of your mind.

Photography Getty Images

26 | wellbeing.com.au
wellbeing.com.au | 27
 body
SEASONAL HEALTH
Live seasonally for
better health
Nature’s cycle of seasons offers a model for living your best life,
one that is filled with energy, vitality and resilience. By using
nature as your guide, you can learn how to attune your body
to the seasons for optimal health.
Words BRIELLE KELLY
T
he natural world is always
changing. It’s either growing
or diminishing, expanding or
declining, ebbing or flowing,
but it never remains still. Over the course
of days, months and years, Mother
Nature displays a dependable set of
rhythms and patterns. Life depends on
this rise and set, tides roll in and out,
storms create a continuous process
of transformation; birth is followed by
growth, then maturity, decline, death and
eventually a return to the Earth.
One of the keys to good health is the
ability to adapt to change and “go with
the flow”. Plants and animals instinctively
know to do this. Growing and flourishing in
the warmer months, then storing up and
settling into the cold of winter, they find
a way to endure and live through upheaval.
When you can experience vitality and
energetic connection no matter what is
happening around you — when you can
thrive amid change — you can experience
true wellbeing. The best way to do this
is to live seasonally, to go as nature
goes and follow the cues and solutions
it prescribes. The foods you eat, exercise
and activities you do, and even your daily
thoughts and intentions all play a role in
harmonising your health with the seasons.
Spring
The theme of spring is birth and renewal.
As the first hints of warmth arrive,
delicate flower buds emerge. Spring calls
for letting go of the old and welcoming
new ideas and possibilities.
28 | wellbeing.com.au
The primary health focus for the
season is to keep moving and allow qi
to flow. Qi (pronounced “chee”) is the
energetic force present in all living
things — it represents your lifeblood and
essential vitality. When your qi is strong
and circulating smoothly through your
body, your physiological systems have the
fuel needed to function in prime condition
and fire on all cylinders.
To encourage the flow of qi, eat
seasonally available foods like leafy green
vegetables, herbs and members of the
garlic and onion family. These spring foods
provide a mildly cleansing and detoxifying
effect; a “spring cleaning” of sorts for the
body. Physical activities like stretching,
massage and bodywork help to remove
any points where qi is blocked in your body
and keep your muscles loose and limber.
Staying flexible and open-minded in your
emotional and psychological life is also
important for encouraging the flow of new
energies in spring.
Summer
Summer is characterised by heat, motion
and activity. Traditional Chinese Medicine
(TCM) calls this energy yang, and this time
of year represents the peak of yang in the
cycle of seasons.
Fuelled by abundant sunshine, plants and
trees grow rapidly. It is a time for working
hard and playing hard. To balance the
frenetic pace and fiery yang of summer, use
yin foods and activities to cool and refresh
your body. Keep activities light and your body
agile, and avoid overexerting yourself.
The ideal antidotes for hot, yang days are
seasonal summer fruits and vegetables like
juicy tomatoes, cucumbers and watermelon.
You can also eat more frequent light meals
and raw foods during this season. Doing
yin-nourishing and mindfulness-based
activities like yoga, meditation and
progressive relaxation will help to calm your
mind and maintain your emotional balance.
Indian summer
In the middle of the seasonal cycle is Indian
summer. At this time of year temperate
weather and long days of sunlight give way
to still and peaceful nights. TCM considers
this fifth season to be the balance point and
transition between the warm, bright yang of
summer to the cool, dark yin of autumn and
winter. Indian summer is like the middle-
aged prime of your life — you’ve developed
a mature and stable foundation and you’re
satisfied with what you’ve accomplished, but
there is more to fulfil.
The focus of Indian summer is to build
energetic qi and a grounded connection to
the Earth. Eating whole grains, complex
carbohydrates and naturally sweet foods
like corn and sweet potatoes provides
a lasting source of energy that is ideal for
the season. Fresh air and sunshine are
also natural sources of qi, and spending
time outdoors is a great way to connect
to that energy and the healing power of
nature. In terms of exercise, emphasising
postural alignment and core strength not
only builds the physical foundation of
your body, but also helps to cultivate
self-awareness and confidence.
Autumn
As autumn begins and the air turns crisp
and cool, the leaves display a last burst of
vivid colour before dropping to the ground
and nature starts its move toward yin. It
is the harvest season, a time for taking
stock of the year’s gains and gathering and
storing for the upcoming winter.
For autumn, the health focus is to keep
the body warm and dry, and strengthen and
bolster immunity. The best foods for this
time of year include seasonal squashes,
pumpkins and mushrooms, along with
warming spices like cinnamon, nutmeg
and cloves. Slow-cooked dishes and baked
casseroles are especially warming and
Illustration Getty Images
comforting. As the days get shorter and the
skies greyer, the mood of autumn can tend
toward feelings of heaviness. To counteract
this, keep moving and stay active with aerobic
exercise and group activities. One way to
express gratitude and align with the spirit
of the season is to volunteer your time and
resources and engage with your community.

Winter
Winter is a period of peace, reflection and
rest. The pace of life slows down, signalling
a quiet decline and nature’s withdrawal into
yin. After making their final preparations,
animals retreat into the warmth of their dens
to wait out the harsh winter cold.
This season, the focus is to keep your
body warm and protected from the elements
and stave off any seasonal doldrums. Since
it is the period of peak yin, it’s important to
create balance by developing and nourishing
yang. Eat warming meals like simmered
soups and hearty stews that include rich
meats and seasonal root vegetables.
Although winter moves at a slower and more
deliberate pace, you can keep a yang energy
alive through your thoughts, plans and
imagination. That life fire continues, waiting
to resurface and transform into a new energy
in the spring, when the cycle of seasons
begins once again.
Your seasonal body type
Everything has its season. When your
health is aligned with nature, your body
follows the same patterns and rhythms
as the natural cycle of seasons. You are
a direct reflection and extension of your
surrounding environment, and your body
displays the same characteristics as the
changing seasons: hot and cold, damp and
dry and yin and yang. Your body should
embody characteristics of the five different
seasons throughout the year, feeling warm
and energetic in the summer and cool and
calm in the winter. However, when your
body gets out of sync with nature, you may
feel “stuck” in one season.
A seasonal body type is a health pattern
in which you exhibit the characteristics of
a single season throughout the year,
instead of transitioning with the seasons.
The five seasonal body types: spring,
summer, Indian summer, autumn and winter,
represent imbalances or dominant patterns
of one or more elements. For instance, if you
usually feel warm, active and energetic and
have a red complexion, high blood pressure,
diabetes, physical pain or emotional
frustration — you are probably more
dominant in the heat and yang associated
with spring and summer body types.
On the other hand, if you tend to have
cold hands and feet, a pale complexion,
a calm demeanour and a slower, more
sluggish energy, with health conditions like
infertility or low thyroid function — you more
resemble the colder, yin characteristics of
autumn and winter body types.
Indian summer body types typically have
a more neutral character that lies between
yin and yang, along with feelings of lethargy
The ABCs of living seasonally
Align with the seasons
Follow nature’s cues as the seasons change.
In the warmer seasons, eat the refreshing
fruits and vegetables that nature offers and
keep your body light and active. In the cooler
seasons, eat root vegetables and hearty fare
to warm and energise your body.
Balance your body type
Go to whatsyourseason.com/quiz to discover
your seasonal body type. Correct any
imbalance by using the healing principles
appropriate for your type. If you resemble
the warmer seasonal body types, cool
and refresh your body with yin foods and
activities. If you gravitate toward the cooler
and a weakened immune system. Each
seasonal body type is associated with
a set of physical symptoms, characteristics
and healing principles that relate to the
elements of that season. Although your
seasonal body type stems from your genes
and inherent constitution, your diet, lifestyle
and environmental factors also play a role.
A seasonal body type is
a health pattern in which you
exhibit the characteristics of
a single season throughout the
year, instead of transitioning
with the seasons.
Seasonal healing
In order to heal your seasonal body type,
follow nature’s themes and principles by
eating the foods and doing the activities that
are appropriate for your season. Choose
foods and activities that balance your general
nature through the use of opposites; use yin
to balance yang, cold to balance heat and
moisture to balance dryness.
For yang-dominant spring and summer
body types, cooling foods and activities that
emphasise yin are essential. The juicy fruits,
fresh vegetables and leafy greens available
in spring and summer are ideal for cooling
and refreshing the body, and keeping it light
and active. Mindful, meditative forms of
exercise and regular massage can also help
you to release stress and relax.
For cooler autumn and winter body types,
warm and hearty foods provide the energy
the body requires to sustain it through the
cold. Think of soups and stews, seasonal
root vegetables and heartier fare like meat
and potatoes. High-intensity activities like
aerobic exercise and interval training are
also beneficial for revving up the body’s
metabolism and yang in these seasons.
types, balance your body with warming,
yang foods and activities.
Choose what your body needs
Adapt to your current health condition
and select your meals and activities based
on how you are feeling each day. If you
are feeling hot and bothered, or stressed
and overworked, cool and relax your
body with yin and other summer healing
principles. If you are feeling sick or low in
energy, choose Indian summer foods and
activities which help to build qi. If you are
feeling cold and have the blues, warm your
body and enliven your spirit with hearty
foods and yang activities.
If you are an Indian summer body type,
you will benefit from eating whole grains,
complex carbohydrates and naturally sweet
foods, which are helpful for building energy
and bolstering immunity.
Once you have restored balance to your
seasonal body type, you can follow nature’s
guide and align with the seasons: eat from
the bounty of each season and embrace
the theme and activities appropriate for
that time of year. You may also find it
helpful to fine-tune your diet and activities
on a daily basis, depending on your health
condition and any temporary imbalances
that you may be experiencing.
Use your intuition to support your
individual needs and adjust accordingly; be
conscious of how you are feeling and what
your body is craving. No matter what your
body type or general predisposition is, you
can apply the seasonal healing principles
toward your food and lifestyle choices and
improve your health each day.
The most sustainable approach to
optimal health is one that is tailored to
you and informed by nature. Nature’s
wisdom is embodied in its cycles and
rhythms, its restorative power and
resilience. Keep moving, growing,
changing and adapting, and go with the
flow, like the natural world does.
When you are able to flow and yield
like water, and to let nature run its full and
variable course, that is when you achieve
a life of ease, wellbeing and balance.
Regardless of the circumstances and
challenges you may encounter, nature’s
lessons hold the promise of energy and
vitality, and teach you how to flourish and
thrive in any season.
Brielle Kelly, DAc, LAc, DiplOM. is an
acupuncturist, herbalist and co-author of
What’s Your Season? Healing Principles
and Recipes for Your Body Type. For more
information, visit whatsyourseason.com and
yinfinitewellness.com.
wellbeing.com.au | 29
 paradigm shifters
JONATHAN EVANS

Spend 10 minutes with our Paradigm Shifters, the people who are shaping the
ideas that will take us into the future. Meet Jonathan Evans, specialist timber
architect and founding director of biophilic architect firm Arbor.tect.

Jonathan Evans
Known for designing some of Australia’s most innovative timber buildings, Evans is leading
the way in creating a sustainable model for future living and wellbeing. At the heart of Evans’
designs is a belief that we all long to reconnect with the natural world, and by living in sync with
Mother Nature we live healthier and happier lives. Here the architect shares his vision for the
future, his love of the ocean and what it takes to challenge the status quo.
Interview CHARLIE HALE

How I start my day …
I like to reconnect with nature each
morning — spending some time in
silence just watching and appreciating the
surrounding beauty, colour, pattern and
movement in the world around me.
I am fortunate to live in the village of
Bundeena surrounded by a raw natural
paradise, so this morning ritual usually
involves either a mountain bike ride to
the Royal National Park cliffs, a sunrise
kayak paddle around the Port Hacking
bays or a walk through a nearby majestic
angophora forest, stopping along the way
to sit in awe and contemplate.
What sustainability means to me …
In terms of environmental sustainability,
I simply see it as making conscious
decisions in our lives every day to both
consume less and contribute more, to
actively reduce and offset the carbon we
generate so that future generations can
enjoy the same benefits we do, rather than
paying for the environmental damage that
current generations have amassed.
The Austrian forestry industry
illustrates this approach well. After
over-exploitation the country was largely
deforested, yet now boasts 50 per cent
forest coverage through a structured
plan utilising the reproductive capacity
of trees, while balancing the economic,
environmental and recreational demands
on this natural resource. Eighty per cent
of Austria’s forests are located on private
landholdings, mostly family-run farming
properties which are passed on from
generation to generation, each harvesting
a portion of the timber and replanting for
the benefit of the next — the definition of
a sustainable legacy.
On work–life balance …
Flexible working arrangements can bring
numerous benefits to both businesses and
employees through improved work culture,
diversity and productivity. As events ebb
and flow through our lives we should
seek to continually rebalance the time we
dedicate to work and to life outside work.
With conflicting demands, that split is not
always easy to determine, but I guess one
way to assess it is to imagine looking back
on your life after retirement, to decide
which parts will have been most worthwhile
and to devote more time into those areas
while you are able.
On innovation …
Challenging the norm is not always easy,
especially in the construction industry
where the low-risk conventional methods
typically win out. You need to be brave with
conviction of your concepts, and then put
in the hard work and empirical research to
ensure that the innovation is a success.
This was the case at Barangaroo
in Sydney, where the Tzannes and
Lendlease design and delivery teams
proposed to challenge the status quo by
constructing the first timber commercial
building to be built in Australia in over
100 years (at the time of completion,
the tallest of its type in the world). The
result is an exemplar of sustainable
building, constructed from the renewable
resource of certified mass timber and
recycled hardwood, storing thousands of
tonnes of carbon dioxide sourced from
the atmosphere in the building structure,
rather than releasing thousands of
tonnes of CO2 in the production of
concrete and steel, as would have been
standard construction for CBD office
buildings.
On creating a hopeful future …
As architect Buckminster Fuller
proclaimed, “build a new model that
makes the existing model obsolete”.
On the importance of the natural world …
The greater part of human evolution has
been spent in adaptive response to the
natural environment, with only recent
centuries primarily replaced with an artificial,
constructed, highly serviced environment.
Deep in our DNA is an emotional
attachment to natural materials and
settings, which if embedded in our
buildings and cities through considered
biophilic design principles can foster
improved health, productivity and

30 | wellbeing.com.au

wellbeing. Users of the two Barangaroo
mass timber offices report improved mood,
reduced stress and higher productivity due
to the warm, natural surroundings.
What I do to blow off steam …
The ocean has many varied moods and
temperaments, which can be used to reflect
and amplify my own feelings of the moment.
At times smooth and tranquil, deep and
mysterious; but when I need to let off
steam, the best tonic is to swim out into the
cool, fresh crashing surf and live for a time
among the immense energy and humbling
power of the waves and ocean swell.
Words to live by …
One of the few quotes on our website is
“Nature can endure without humans, but
humans cannot survive without nature.”
Pillaging and degrading the
Earth for monetary gain is
short-sighted and ultimately
more dangerous for humanity
than it is for the natural world.
Pillaging and degrading the Earth for
monetary gain is short-sighted and
ultimately more dangerous for humanity
than it is for the natural world.
What’s next for me personally …
I am focusing on the evolution of my
own architectural practice, Arbor.tect,
established this year after 24 years as
a partner and design director, alongside
Barangaroo mass timber
office building.
Architect: Tzannes
Photography: Guthrie Project
co-director Alec Tzannes, of acclaimed
Sydney architectural studio Tzannes.
Abor.tect is seeking to develop a new
architectural language of beauty and
warmth, along with a revolutionary way of
building our cities, which can transform the
built environment from one of degradation
and depletion to something which is climate
neutral, inclusive and in sync with nature.
Say hello …
I would love to hear about your own
experience of living in harmony with
nature, and aspirations for a sustainable
home or workplace environment that we
could develop together.
Web: arbortect.com.au
Email: jonathan@arbortect.com.au
Instagram: @evans_architect
wellbeing.com.au | 31
 mind
CAREER CHANGE

Illustration creativemarket.com

32 | wellbeing.com.au
 Time for a change?
Meet quereinsteiger
Have you ever thought about a radical career change? It turns out there is a name
for those who make this change: quereinsteiger, or quereinsteigerin for women. We
explore the rising phenomenon of the lateral career change, the impact of COVID-19
on professional goals and how to successfully make that quantum career leap.
I
n every job, there comes a tipping point
that calls for a complete re-evaluation
of where we are and where we’re going.
It’s not uncommon to feel as though
we have outgrown a career or workplace
the same way we outgrow phases, places,
clothes and relationships.
Athlete and social entrepreneur
Samantha Gash is no stranger to this
feeling. Working long, unpredictable hours
as a corporate lawyer, Gash began to
gravitate towards her passion for
endurance running, social impact and
philanthropy work. “I didn’t know how they
would fit together as they didn’t make up
a conventional career,” says Gash. “But deep
down I knew they aligned with my values of
contribution, connection and community.”
And so she began her journey from
lawyer to entrepreneur and activist. Since
swapping business suits and briefs for
sneakers and social activism, Gash has
taken on ultramarathons, fundraising
initiatives and ambassadorships for the
likes of World Vision and the Royal Flying
Doctor Service, and recently launched
Her Trails, a new holistic training
program aimed at strengthening physical
and mental resilience.
Gash’s story may be unique, but the
premise is not a rare phenomenon,
and there is a name for someone who
makes a dramatic pivot in their career
— quereinsteiger, or quereinsteigerin for
women. Much like the Swedish word lagom
or the Danish word hygge, there is no true
English definition for this German word.
It roughly translates to “lateral entrant”
and derives from the German word quer
— referring to going against the grain and
making a bold, unconventional move.
Until recently, this mindset was largely
rejected. People were encouraged to stick to
the conventional linear career path from day
Words GEORGIA NELSON
one to retirement. In Germany, the average
worker holds the same job for around 11
years. But now the German government is
working to destigmatise career change, with
an official web page dedicated to career
change tips and interviews.
Locally, we have the Career Transition
Assistance program, a federal plan that
aims to provide support, retraining and
upskilling to help mature-aged workers
(those 45 years and older) pivot in their
Much like the Swedish word
lagom or the Danish word
hygge, there is no true English
definition for this German
word. It roughly translates to
“lateral entrant” and derives
from the German word quer
— referring to going against
the grain and making a bold,
unconventional move.
careers. There are eligibility requirements
for the program, such as participating in
other programs including jobactive, New
Employment Services Trial (NEST), Online
Employment Services (OES) or Volunteer
Online Employment Services Trial (VOEST).
So how do we know we’re ready for
a complete career makeover, and how do
we get started? “When you reflect deeply
enough and realise your time on this planet
is of your choosing, the answer became very
simple,” Gash says. Your journey starts here.
The midlife career crisis
Once upon a time, it was standard to stay
at the same company for 20, 30, even 40
years. But today, it’s rare for us to retire
with a gold watch from a company we’ve
been at for decades. Many of us pursue
alternate career paths throughout our
working lives. In fact, new data shows that
the average Aussie goes through five to
seven career changes in their lifetime.
“It’s natural to become curious and
want to start fresh,” says psychologist,
psychotherapist and founder of Pinwheel
Psychology, Samantha Symes. “We work
for a long time, and we get to that point
of boredom and frustration. And this
leads people to think creatively and ask
themselves, ‘What else can I be doing?’”
Age and experience brings a wealth
of perspective, change and growth. As
we get older our values and desires
shift, causing us to crave more flexibility,
higher pay, a new challenge and more
inspiration from our jobs. And some of us
simply question whether we are getting
the most out of our potential and if there
is something else out there that would
bring us more joy or motivation.
Podcaster and journalist Jacqui Ooi,
who interviews women from all career
backgrounds on her podcast What She Did
Next, has found that each woman has her
own unique career change story. “For some
women, it’s been a big life moment like
a health issue or becoming a parent that’s
shifted their priorities around work,” she
explains. “For others, it’s the realisation
that the work they’ve been doing no longer
aligns with their values … There are also
women who simply enjoy the new. They
like starting again, building something,
challenging themselves to see what else
they are capable of. That desire to keep
learning and growing can take them in
different career directions.”
According to 2016 LinkedIn data, women
have job-hopped at a rate increasingly
wellbeing.com.au | 33
 mind
CAREER CHANGE

higher than men since 1986. And when it

comes to changing careers entirely, women
generally have a better idea of exactly what
kind of work they want. “It’s more about
problem-solving to fit with their lifestyle,”
Symes explains. “They think, ‘Now that
I’ve had a family, what job will have flexible
hours? What job can I create in the time
I have, that will support me, that I can grow
as my family needs me less?’”
Symes notes that many women “are
almost forced to think differently about
their working life”. It may be an outdated
notion, but the fact is women are much
more likely than men to take time off work
or leave their jobs entirely to find a more
flexible career path once they have a family.
Symes went through a lateral career
change herself, making the switch from
the work-hard, play-hard life of sales and
recruitment to psychology and career
coaching. “I really wanted something that
I could do as I got older,” says Symes.
“I saw a lot of clients who were in their
40s and early 50s when I was quite young,
and they were struggling because the
workforce can be quite ageist.”
We’re part of an ageing workforce,
with the number of workers aged 60
to 74 steadily on the rise over the past
decade — so it’s never too late to change
careers. Take the late Ruth Flowers (aka
Mamy Rock), for example. She nipped
elderly stereotypes in the bud when she
came out of a 10-year retirement to
become a DJ at 68 years old. By 72 she
was performing in nightclubs around the
world. As journalist and social activist
Gloria Steinem said, “The model of
success is not linear.” focus to a life-long passion — food. Nguyen creativity. “It was kind of fateful because
began sharing her recipes to her Instagram I got pushed and forced into doing it,
Pivoting through a pandemic stories in cook-along tutorial videos that when I wouldn’t really have just made
The pandemic may have closed a lot of quickly amassed tens of thousands of views. that leap,” Nguyen says.
doors to both everyday life and your career, “It was something that I had sporadically The uncertainty of job security during
but it also opened the door to flexible work done as a hobby and just as a fun thing on the pandemic saw many of us look for
and pushed many people to reconsider what the weekends, but I just started doing it alternative pathways and learn new
is truly important to them. According to The more because it was the only thing I could skills. The Great COVID Reset Study
Great COVID Career Reset, a study conducted do that gave me joy,” says Nguyen. “So it found that 48 per cent of women
by Women’s Agenda and Monarch Institute was the perfect storm between me not upskilled during lockdown, starting
in late 2020, 77 per cent of women surveyed having a job, sharing a whole lot of recipes online courses and university degrees.
said the pandemic made them rethink their online, everyone being in lockdown, not This was perhaps as much a response
career goals and 80 per cent said they are knowing how to cook and needing some to the threat of unemployment due to
rethinking what’s important to them when it kind of resource to cook dinner and bring the pandemic as well as ever-evolving
Illustrations creativemarket.com

comes to their career.
Home cook and recipe creator Jessica
Nguyen gained a cult following on Instagram
after her chilli oil recipe went viral in
mid-2020. Nguyen was made redundant
from her marketing job in Melbourne
in March 2020 and joined the 600,000
Australians who lost their jobs at the start
of the pandemic. Rather than look for a job
where there were none, she shifted her
a bit of joy to their lockdown.”
Fast-forward to 18 months later,
and cooking at home is Nguyen’s
full-time job. Between creating new
recipes to share with her followers and
collaborating with brands, Nguyen has
launched her now famous chilli oil on the
market via her website. What began as
a pipe dream resulted in a career filled
with new challenges, motivation and
technology we use every day.
“Making a shift in your career can fill you
with excitement, anxiety, overwhelm and
even paralysis,” says Gash. “But pivoting
careers has the potential to open more
doors than shut — including keeping the
door open to return to your previous job if
you so desire down the track. Be brave in
seeking out a mentor in the field you wish to
work in to gain as much insight as possible.

34 | wellbeing.com.au

This will make your pivot based on solid
information rather than hypotheticals.”
Taking the leap of faith
The saying “Look before you leap” remains
true when it comes to your career. Making
decisions based on your emotions and
impulses is not the best approach, and it’s
important to consider the non-negotiables
you are looking for in your next role. Start by
writing down what benefits you are looking
for — better work–life balance, flexible
working conditions, a base pay rate — and
consider whether you would be willing to
commit to additional study if needed. The
next step? Research and networking.
Getting first-hand stories from people in
the field you are interested in is extremely
important. They can help you figure out
if the industry is the right fit for you and
your lifestyle. “You need to talk to people
who have some experience of the sector
or industry you’re considering,” Ooi says.
“A job that might seem really appealing
in your mind could look very different in
reality … Don’t go in with rose-coloured
glasses. Make sure you do your homework
and try to get a sense of what your day-to-
day might look like in your new career.”
Perhaps one of the biggest roadblocks
to success and happiness within our jobs
is self-doubt, manifesting as imposter
The uncertainty of job security during the pandemic
saw many of us look for alternative pathways and
learn new skills. The Great COVID Reset Study found
that 48 per cent of women upskilled during lockdown,
starting online courses and university degrees.
Think you’re ready for a career change? Here are five
steps you can take to get your journey started.
Take some time to reflect: “Give
yourself a timeframe as opposed to
making the decision purely based
on emotions,” Gash says. Consider
your hobbies, values, passions and
transferable skills, and the pros and
cons of changing career.
Be curious: Do your research to
find out what skills, experience
and qualifications you need to
change into your new career field
of choice. Taking the Job Outlook
Career Quiz can be a good place
to start, and you may also want to
seek guidance and advice from a
professional career counsellor.
Set realistic goals: Know your limits
and boundaries and be willing to
apply these to all aspects of your
syndrome and leading many of us to
question our capabilities — especially
women working in male-dominated
environments. Feeling like a fish out of
water is normal in any capacity. But it’s
important to remember not only what led
you to this career change in the first place,
but also the skills you have in your toolbox
that you can use to excel in new roles.
“There are so many jobs with
transferrable skills that may not seem
obvious on paper,” says Ooi. “I’ve spoken
to a woman on the podcast who left her
career in real estate to become a scientist.
She actually found that the marketing
and design skills she’d developed in
her real estate role also helped her in
communicating her research.”
Actor Denzel Washington was on the ball
when he tweeted: “There are people less
qualified than you, doing the things you want
to do, simply because they decide to believe
in themselves.” Overcoming self-doubt is
essential to succeed in your career change.
As for the opinions and doubts of
others, your own determination and
resilience must speak louder. “Sometimes
there can be naysayers among your own
friends and family who don’t understand
your desire to change careers. That can be
hard to navigate,” says Ooi. “You need to
have a pretty strong sense of self-belief to
new potential job. There is no point
switching careers into a role that
doesn’t meet your expectations or
requirements and may result in
unhappiness and added stress.
Use your network: Reach out to
friends, relatives and mutual friends
to discover if they know anyone with
a similar career to the one you desire.
This will help you learn more and gain
some first-hand insight.
Find a mentor: Mentors are
important to have at all ages and
stages of your career. Find someone
you admire, reach out and see if they
would be open to meeting for a coffee
and a chat to share some advice and
wisdom. And remember — a mentor
doesn’t have to be older than you!
push past that and follow what you really
want for yourself.”
Since taking the leap that led her from
structured parameters to the ever-evolving
landscape of entrepreneurship, Gash has
learned to regain control of her mindset
and defeat self-doubt. Her top tips?
• Balance your need to forecast ahead
with the importance of surrendering to
the moment. Being mindful allows us
to mitigate comparison and build our
self-esteem.
• Remember your capacity for growth
expands through failures and mistakes
far more than from smooth sailing.
Struggling can actually be a great strategy
for personal and professional expansion.
• Your fears and self-doubt are often
based on an outdated narrative you
keep telling yourself. It’s up to you to
rewrite the narrative.
And who knows? Your new career and the
journey you take towards it may teach you
a valuable life lesson or two. “I’ve become
incredibly resourceful,” Gash reflects. “I’ve
learned to fend for myself, back myself
and endure through uncertainty.” It is this
uncertainty that you can use to propel you
towards your next big step.
“Do what scares you the most,” says
Nguyen. “Because that’s where you grow
the most … If you get the opportunity, just
take it. That will lead to more doors and
different opportunities and then you will just
end up on the path that you wanted to be
on.” C’est la vie.
Georgia Nelson is a journalist based on the
South Coast of NSW and the features writer
at WellBeing and WILD. She has a penchant
for sustainable beauty, slow fashion and
feminist literature.
wellbeing.com.au | 35
36 | wellbeing.com.au
Photography Getty Images
Serendipity
n 1 The phenomenon of finding valuable
or desirable things by pure accident.

Happy accidents account for some of the most life-changing moments.

It may be a chance encounter that leads to true love, a random email
that leads to your dream job or putting on an old coat and finding
money in the pocket. But, unlike fate that happens to you, there
is a bit of an art to stumbling upon happy accidents. To welcome
serendipity into your life, you must be willing to allow success and
happiness to bloom. Create calm through mindfulness rituals. Be
willing to take a risk and step outside your comfort zone. Keep your
mind and heart open, even when life tests you. And learn to trust
yourself and take a chance on the unknown. This is when serendipity
will find you; all that’s left to do is make the most of it.

wellbeing.com.au | 37
 body
BODY AWARENESS

Reconnect
with your
body
Your body holds
infinite wisdom and
insight, pointing to what
needs attention in your
life. But how well do you
hear its messages and
answer its calls?
Words JESSICA LEE

Illustration creativemarket.com

38 | wellbeing.com.au
I
t is through your body that you can
understand what needs attention
in your life. Your body can alert you
that you’re moving towards burnout,
it can protect you from becoming sick and
it can show you when you’re living out of
alignment with your true calling. Your body
sends you signals each day. How well do
you notice and hear your body’s messages?
Exhaustion, illness, anxiety, stress
and tension are all messages from your
body that something needs your attention.
Perhaps you have an underlying health
condition, maybe you aren’t speaking your
truth, or you could be in the wrong job or
working too hard.
Your body speaks to you in three ways:
first as a whisper, then a shout, which, if
left unanswered, is followed by a shutting
down. For many people, tuning in and
listening to their body’s wisdom can be
a challenge. Do you listen to the whispers
of your body? Or do you wait until your body
sends you very clear signals, through an
illness, a health scare or burnout, before
you pay attention?
In my 20s, I experienced my own health
challenges when I was diagnosed with
a chronic health condition. Looking back,
I can see that my body was cycling through
burnout crashes, but I just kept pushing
through to achieve my goals at university.
Being chronically sick for seven years
showed me why it’s essential to listen when
your body is sending you warning signs.
Despite having experienced my own
health challenges in the past, and knowing
what I need in order to be healthy and to
thrive, at times I can still find it hard to
honour my body’s messages. Only this
year I went through another period of
exhaustion and burnout and it got me
thinking, “Why can it be so hard to connect
and listen to our body’s wisdom?”
The struggle to stay connected
Slowing down long enough to notice your
body’s sensations and tuning into the
messages it’s sharing with you can bring
you face to face with resistance. You may
not want to hear what your body is telling
you; sometimes your body’s wisdom is to
slow down when you want to speed up, to
say No when you want to say Yes or to make
changes that challenge the status quo.
When you can face the resistance you’re
feeling, you are better positioned to move
through it and create an aligned life that’s
more joyful and easeful. You can create
a life where you’re not pushing yourself
to the limits and ignoring the important
messages your body is sending you.
Stress and pressure
When you’re under stress, your brain is
wired to focus on immediate challenges.
This can mean you become disconnected
from your body and stop noticing the
signals it is sending you. Coming back
to a state of calm by activating your
parasympathetic nervous system can
help you reconnect with how your body
is feeling. Long, deep inhalations and
exhalations is the quickest way to get out of
your mind and back into your body.
Being under constant stress may have
led you to normalise your experiences.
You may not want to hear
what your body is telling
you; sometimes your body’s
wisdom is to slow down when
you want to speed up, to say
No when you want to say
Yes or to make changes that
challenge the status quo.
Daily headaches may be your norm, five
hours’ sleep might be your daily routine
and dragging yourself through the day is
no longer a rare occurrence. It’s essential
you know when you’re stressed so you
can intervene early, as stress increases
inflammation in the body, which can lead to
serious illnesses and diseases, including
heart disease, diabetes and dementia.
Societal expectations and
judgement
Do you struggle to slow down? Does rest
feel lazy? While you may know you need to
listen to your body, we often house a critical
voice in our head that says, “You should be
doing more,” or “Keep going, keep pushing!”
In her book Untamed, Glennon Doyle
talks about the challenges she’s faced
on her journey to listening to her body.
She says she grew up believing “resting
is laziness, and laziness is disrespectful.
Worthiness and goodness are earned with
hustle.” Realising this was not serving her
or her relationships, she chose to shift this
belief. “Hard work is important. So are play,
and non-productivity. My worth is tied not
to my productivity but to my existence. I am
worthy of rest,” she writes.
In our hustle-obsessed culture that
values pushing through above all else, it
can be challenging to live a conscious life,
to rest when you need it, to enjoy guilt-free
relaxation and to respect your body’s limits.
Shifting away from a hustle mindset, however,
will allow you to better hear and honour your
body’s needs and wisdom.
Personality and passion
Being totally absorbed and passionate
about the work you do can also become an
obstacle to body connection. Do you find it
hard to get out of your head and into your
body? Do you value thinking over feeling?
Do you regularly override your body’s
signals to stop, often pushing past what’s
good for you?
I definitely fall into this category. I am
prone to overwork because I love what
I do. I love being in my head more than my
body. I love learning, researching, writing
and exploring ideas. It can be really hard to
tear myself away from my creative projects,
even when my body is telling me it’s time.
Too often I push through and keep working
despite a headache brewing, my shoulders
becoming tense or feeling tired.
Neuroscience research has found that
an overworked brain is a less effective
brain, while time out fuels creativity,
productivity and wellbeing. While you
wellbeing.com.au | 39
 body
BODY AWARENESS
may feel driven to work hard and have
a strong desire to fulfil your purpose, you
do your best work when you create more
spaciousness and regularly take time to
rest and reset.
Building your body intelligence
According to body awareness expert Thea
O’Connor, “Body intelligence involves
the ability to connect with our body’s
sensations or cues; listen to them and
respond in a way that enhances our overall
function and quality of life.”
In her blog post, “10 ways to listen to
your body”, she writes “A great way to
cultivate awareness of internal signals
from our body, also known as our
‘interoceptive awareness’, is to start with
the really small stuff, every day.” She offers
a great tip: “Develop a simple daily ritual
that grounds you in your body and gives
you a moment to check in. You could, for
example, take a moment on waking, then
again at lunch time, and/or at night time to
do a simple Body Scan.”
Building my body awareness has
been an important part in restoring my
energy and health. I’ve started listening
to my body again and changed my daily
routines. It has meant sleeping in more,
resting when my body needs it, going for
slow walks rather than doing intense gym
workouts, spending more time preparing
nourishing food, meditating and returning
to yin and restorative yoga.
Each morning I start my day by asking,
“How am I feeling today?” This question
allows me to start the day with body
awareness. Some days I feel deep gratitude
and lightness and I go through my day
noticing all the little things that make my
life truly wonderful. Other days I feel tired
and stressed. On those days, I show up
differently and move through the day more
slowly and with more self-compassion.
Respond with self-compassion
On the difficult days when my body and
mind may be struggling, I ask, “How can
I make this easier?” and I look for the
path of least resistance. I’ve noticed doing
things the easy way can trigger guilt and
shame. The conditioned voice in my head
often tells me that “Easy is lazy” and “You
should be working harder.” I do my best to
make space for that voice, but to first and
foremost honour my body.
Building my body awareness has been
about more than just adding more
body-based practices into my week.
It’s been about changing my whole
relationship with my body. Instead of trying
to override my body’s messages, I am now
40 | wellbeing.com.au
actively asking my body for guidance and
developing a trust that my body knows best.
When I hit a difficult part of my day and
I want to just push through, I am turning
to my body for the answers. I ask my body,
“What do you need right now?” While my
brain says, “You’re tired, you need more
coffee!” when I ask my body it says things
like, “Jess, you really need to go and lie
down for 15 minutes” or “You need fresh
air and a gentle stroll around the block.”
The voice of my body is always more
caring, nurturing and gentle than the voice
of my mind. The voice of my mind is often
a hard taskmaster. Your body invites you to
develop more self-compassion, self-love and
self-acceptance. As I’ve followed the wisdom
of my body, I feel better, more restored and
more creative.
You can also use your body’s wisdom to
make more aligned choices in your life that
better support your health and happiness.
In her blog post, “3 ways to build trust in
your body”, O’Connor says, “The next time
you have a decision to make that you are
uncertain about: Come to stillness, pose
your question to yourself, then choose one
option. Notice what visceral response you
feel in your body, to that choice. If you feel
stressed or uneasy, what is that telling
you? If you feel excited and expanded, what
9 ways to reconnect with your body
Daily check-in: Ask yourself each
morning: “How am I feeling today?”
And “What do I need right now?”
Body mindfulness: Create regular
routines that allow you to pause and
connect with your body, like yoga,
walking, tai chi or stretching.
Deep breathing: Diaphragmatic
breathing will help you to
switch from your mind into your
body, activating your calming
parasympathetic nervous system.
Take 10 long deep breaths to check
in and reset during your day.
Connecting to your senses:
Incorporate more sensory
experiences into your day: have
a massage, a long hot bath, diffuse
your favourite oils, walk in nature
and feel the sun on your face.
Decreasing stimulation: Limit
the amount of stimulation you
experience throughout your day.
Go for a walk without your phone,
spend 10 minutes each day in silence
or keep a journal.
does that indicate? Learning to recognise
‘yes’ and ‘no’ in your body is a powerful life
skill with many applications.”
Reconnecting with your body begins
with awareness and permission:
permission to slow down and honour your
body’s wisdom, without guilt or shame.
While you could wait for this permission
to come from outside yourself, the only
permission you really need is your own.
It’s OK to live and work with more
ease, joy and spaciousness; in fact it’s
what you need to thrive. Each time you
choose to reconnect and honour your
body, you’re choosing a new response
and a new belief around work, rest
and your sense of self-worth — you
are actively rewiring your brain. As you
reconnect with your body, you will access
a gateway to deeper wisdom, pleasure,
joy and more easeful living.
Jessica Lee is a performance and mindset
coach, speaker and writer. She is passionate
about helping people use brain-based strategies
to achieve their goals and increase their health,
happiness and creativity. She runs The Spark
Effect Academy, an online performance and
mindset program. Get in touch with Jessica
at jessica@thesparkeffect.com.au or via
thesparkeffect.com.au.
Daily body scan: Take five
minutes a day to do a body scan
meditation, so you can notice and
release points of tension and pain
and bring your awareness back
into your body.
Designing your ideal day: What
would your day look like if you were
tuning in to your body and taking
care of yourself? Would you start
your day with a walk in nature?
Would you go to bed earlier? Would
you meditate daily?
Affirmation: Choose an anchor
statement to come back to when
you feel the pressure to ignore your
body’s message. “I am worthy of
Illustration creativemarket.com
rest,” “I honour my body’s wisdom,”
“It’s OK to stop,” “I am allowing my
body to thrive.”
Support: Once you understand
what your body is telling you, ask for
what you need at work, at home and
in your relationships. Come back to
your affirmation anchor and share
your needs confidently.
 “Body intelligence involves
the ability to connect with
our body’s sensations or cues;
listen to them and respond
in a way that enhances our
overall function and quality
of life.”

wellbeing.com.au | 41
 mind
LANGUAGE

Newspeak and neologisms:

the evolution of language
There are more than one million distinct words in the English language, and thanks to the pace of
technology and social media, this is growing by the day. Words have taken on new meanings, new
generations have utilised language as a form of activism and a new kind of taboo has emerged.
But what does the language of the digital age say about today’s society?
Words GEORGIA NELSON

I
n his dystopian novel 1984, George
Orwell created a new language for the
fictional depiction of Oceania dubbed
“Newspeak”. The purpose of this new
language was to remove the possibility
times. So where exactly do new words
come from in the 21st century?
Unlike the government-dictated
lexicon of 1984, most of the new language
we use can be credited to young people,
Dr Amanda Laugesen, director of the
Australian National Dictionary Centre
(ANU) and chief editor of The Australian
National Dictionary, says, “Language always
surprises you in terms of what trends it
Photo: Vika Strawberrika on Unsplash

of rebellion by restricting language and
altering meanings: “War is peace. Freedom
is slavery. Ignorance is strength,” writes
Orwell. All political commentary aside, 1984
paints the perfect picture of just how easy
it is to manipulate, change and redefine
language to take on a whole new meaning.
But there’s a flip side to the notion of
Newspeak. It shows just how much new
words and meanings are defined by the
culture, society and technology of the
especially women (although we can credit
the popularisation of certain phrases
such as “fake news” and “alternative
facts” to a similarly frightening real-life
government figure as the one depicted
in 1984 …). “For decades, linguists have
agreed that young, urban females tend
to be our linguistic innovators,” writes
linguist and writer Amanda Montell in her
book Wordslut: A Feminist Guide to Taking
Back the English Language.
takes and where it goes.”
“Traditionally, it was young people using
the kind of language that their parents didn’t
use and didn’t understand, and that was
a way of excluding their parents from their
culture and to mark the older generation as
being ‘uncool’,” Laugesen explains. And it
seems that younger generations are often
at the helm of creativity when it comes to
slang, crafting new words or completely
redefining common ones.

42 | wellbeing.com.au
 Let’s take the word “scrub” for example.
One form of the word means to clean,
and the other has been used as slang
for “an insignificant or contemptible
person” since the 16th century. We can
perhaps credit TLC’s iconic tune No Scrubs
for the reintroduction of the word into
mainstream culture. There are plenty
more catchphrases from the ’80s, ’90s and
’00s — “wicked”, “that’s sick” and “as if”
(an iconic line from the 1995 film Clueless)
— that were essentially redefined and
reclaimed by the pop culture of the era.
Nowadays, we can credit social media for
popularising and creating new words.
“The words we choose to use can reveal
much about the way we think and the
society that we live in,” Laugesen writes in
her book Rooted: An Australian History of
Bad Language. So what does the modern
Australian lexicon reveal about our society?
The modern lexicon
The Global Language Monitor (GLM)
estimates that a new word is created every
98 minutes. In 2020, Dictionary.com recorded
15,000 updates to existing entries and added
650 new words, including ecoanxiety, GOAT
(greatest of all time) and social distance.
“One of the most interesting things
about social media language is the
level of creativity,” Laugesen says.
Perhaps this explains why so many of
the new words we use every day are
portmanteaus — hybrid words that blend
the sounds and meaning of two others,
such as podcast (iPod and broadcast),
cronut (croissant and doughnut),
Labradoodle (Labrador and Poodle) and
flexitarian (flexible and vegetarian).
Social media has also changed the
process of how a word gets used and
when it becomes an “official” dictionary-
recognised word. In the pre-internet world,
a word would have to be widely used in
the vocabulary for around 10 years before
it was officially defined in print. Online
dictionaries, however, have allowed for
more immediate additions of words that
may be trending or popular in the moment
but aren’t guaranteed to stick around.
The rise of social media has sped up
this process even more and made way for
new words, meanings and phrases created
by users. “Through social media, words
that otherwise might be quite ephemeral,
disappear very quickly or be quite localised
slang gain a lot more prominence and can
spread a lot further,” explains Laugesen.
Social media is certainly responsible for
the creation of plenty of buzzwords (including
meme, hashtag and selfie), but perhaps its
most prominent role in developing language
is simply amplifying slang used by small
groups, giving millions of people access to
new words and meanings.
But the fast pace of digital media means
that popular slang changes faster than ever.
Much like fashion trends, by the time you’ve
got a solid understanding of how to use
a certain word, it will already be obsolete.
Perhaps the more popular and widespread
an originally niche word becomes, the less
appealing it becomes to the creators.
We saw this most recently with the word
“cheugy”, used to describe a person or
thing that is the opposite of trendy — it’s
not always used negatively, but to convey
a certain type of aesthetic. This word was
created in 2013 by then high schooler Gabi
Rasson and soon spread among her school
and throughout her college sorority over
the years but remained relatively niche
until it went viral via a TikTok post in March
2020. Cheugy caused a buzz on social
media, and the new word was written about
in almost every publication. And so using
the word cheugy became cheugy and the
word died out as quickly as it caught on.
“The words we choose to use
can reveal much about the
way we think and the society
that we live in”
Language trends in Australia
When you think of Australian language,
what comes to mind? Perhaps it’s
phrases like “bloody oath!” or the way
we abbreviate almost any word we can
— barbecue to barbie, vegetarian to vego,
afternoon to arvo and good day to g’day.
These diminutives add a friendly, informal
vibe to conversations — some even date
back to the 1800s. Abbreviations aside,
there is another aspect of our Australian
English that stands out.
“We are certainly renowned for our
creativity with words and idioms, and this
extends into the realm of the offensive,”
Laugesen writes in Rooted. The four-letter
words that were once incredibly offensive
are now used fondly in friendly banter
(context- and setting-dependent, of course)
and swearing has become synonymous
with Australian language.
But in the past decade, Indigenous
language has begun to shape the
21st-century Australian lexicon.
“One thing that we’ve been tracking
a lot in our work is the words around
Indigenous culture and First Nations
culture,” Laugesen explains. “There’s
been a lot of words that are coming
into Australian English that reflect our
understanding, for white Australians, of
Indigenous cultural traditions, Indigenous
traditional knowledge and even the
adoption of Indigenous words for flora
and fauna. Recently, there’s also been
some discussion about using Indigenous
language names for the seasons, which
would then reflect our understanding
of weather more from a First Nations’
perspective than from a Western
knowledge perspective.”
And although Indigenous dialect is
beginning to shape more of Australian
English, First Nations people have been
reshaping English among themselves
for decades. Around 80 per cent of the
Indigenous population speak Australian
Aboriginal English (AAE), which has its
own structure and phonetic variety. Kinship
terms like “Auntie” and “Uncle” are used
not just for blood relatives but to convey
respect to senior people; “deadly” is used
to champion someone who is doing good
things; and “lubly”, a phonetic play on
“lovely”, is used as a term of endearment,
gratitude or attraction.
Linguistic activism and a
new taboo
The English language is generally known
as the hardest language to learn. Much
of it depends on how a word or sentence
is communicated, rather than what is
being communicated. “We all do different
things with our language, we all speak in
different ways and have different accents,”
says Laugesen.
“Bad language can liberate and
challenge, but it can also oppress and
injure,” Laugesen writes in Rooted.
Fortunately, many oppressed groups and
individuals have learned to utilise the
complexities of the English language to
reclaim, redefine and revolt.
This is especially evident among the
queer community, BIPOC community and
women. Laugesen details what she calls
“feminist linguistic activism” through
her research and writing, noting the
ongoing debates and revival of terms that
originated decades ago. Language has long
been used as a tool to oppress and belittle
women and minority groups, but Laugesen
notes that women learned quickly how to
subvert language as a means of resistance.
The ’70s and ’80s saw the birth of
modern feminism, which, of course, led
to the questioning of sexist overtones in
language. History became “herstory”, Miss
and Mrs became “Ms” (because our value
does not lie in whether we are married or
wellbeing.com.au | 43
 mind
LANGUAGE
We know that language and
slang is used by many to
connect and bond. Speaking
in this way is how women
have learned to connect,
challenge and thrive.
not), and a lot of gendered language was
challenged as a political statement to move
away from patriarchal language. Recent
years have also seen the popularisation of
alternate spelling for “women”, including
womxn, womban, womyn or wimmin — all
of which have slightly different meanings to
different groups but are used to be inclusive,
diverse and removed from the patriarchy.
This premise has been modernised in
Wordslut, where Montell notes the way
that language is constantly evolving as a
means to both oppress and liberate. One
of her most interesting arguments is the
use of filler words predominately used by
women, such as “like” and “you know”.
Women, especially young women, are
often ridiculed or written off as ditsy for
speaking this way, but Montell argues that
“Young women use the linguistic features
that they do, not as mindless affectations,
but as power tools for establishing and
strengthening relationships. Vocal fry,
uptalk and even ‘like’, are in fact not signs
of ditziness, but instead all have a unique
history and special social utility.”
Laugesen agrees, noting that these
kinds of prejudices are often imposed
upon groups or individuals to disempower
them: “That’s something that we’ve seen
for a very long time,” she explains. “It just
changes from generation to generation
as to what is used to criticise and to
stigmatise particular groups.”
We know that language and slang
is used by many to connect and bond.
Speaking in this way is how women have
learned to connect, challenge and thrive.
This sentiment is echoed in journalist
Ann Friedman’s 2015 essay for The Cut:
“Language is not always about making an
argument or conveying information in the
cleanest, simplest way possible. It’s often
about building relationships. It’s about
making yourself understood and trying to
understand someone else.”
When it comes to reclaiming words,
however, Laugesen explains that this is
debated among linguists and can be “quite
fraught as you really want to be thinking
about other ways in which you’re trying to
44 | wellbeing.com.au
The Newspeak of 2021 can be hard to keep up with. Here are a few of our
favourite words and what they mean in the digital age.
Blackfishing: When someone who is Mansplain: A portmanteau of
not of Black culture alters their image “man” and “explain”; the act of a man
(typically through tanning, image explaining something to someone,
filters or styling) or behaviour in order usually a woman, in a condescending
to appear as a person of colour. or patronising way.
Catfish: To deceive or manipulate Proffee: A drink made by combining
by assuming a false identity or iced coffee with protein powder.
personality online; can be used as a Queerbaiting: A strategy commonly
verb or a noun. used by the entertainment industry
CEO of …: A title given to a person (as well as celebrities and influencers)
who has mastered their field, typically to appeal to an LGBTQ+ audience
seen in captions or the comments without actually following through or
section on social media; for example, being progressive.
“CEO of memes”. Shade: Used in reference to sly or
Deplatform: To ban a person or subtle criticisms towards someone
group from sharing their views on a or something, as in “to throw shade”.
public platform, usually by removing Side-eye: A sidelong glance,
their social media accounts. usually used as an act of suspicion,
Doomscrolling: The act of disapproval or even curiosity.
excessively scrolling through Sleepcast: A new form of audio
sad, disheartening or depressing content pioneered by Headspace
news on social media or news combining voice and ambient sound
sites; falling into a rabbit hole of to encourage a restful sleep.
negative news, especially during Stan: Originally a portmanteau
the pandemic. of “stalker” and “fan”, but now has a
Fitspiration: A portmanteau of “fit” mellower meaning; a “stan” means a
and “inspiration”; a very fit, healthy dedicated fan, to “stan” means to be in
person (especially an influencer) who support of something.
acts as motivation to improve one’s Tea: Slang that originated in black
own fitness. drag culture meaning gossip or juicy
Flex: To show off or gloat; can be used news, as in to “spill the tea”.
as a verb or a noun. Zillennial: a “Microgeneration” of
Glow up: A dramatic transformation people born between 1993 and 1998 who
resulting in someone becoming more are too young to relate to millennials but
mature, confident or attractive. too old to relate to Gen Z.
fight discrimination and make political, a lot more awareness and a lot more
social or cultural claims as a group.” effort being made to try and eliminate
We’ve seen this kind of reappropriation discriminatory language.”
recently among minority groups, with This encompasses race, gender, ability,
BIPOC reclaiming racial slurs and the queer sexuality and many more factors that have
community owning homophobic language historically been used against individuals
— and often these words are used as a term within these groups. “I think that’s a
of affection, endearment or recognition reflection of the kinds of preoccupations that
among the respective communities. This we have and we’ve become a lot more aware
essentially removes the offensive power of how language can be discriminatory and
from the term, offering an alternative how it can stigmatise,” she says.
discourse that allows groups that were once While we are not heading down the
oppressed to reclaim power and identity. same dystopic path as the world of 1984,
Reclaiming a slur or offensive term that we still have a way to go and a lot to learn
has been typically used to oppress or offend about the language we use, especially
feels powerful for many, but it does not allow when it comes to cultural sensitivity. The
for others outside the group to use the word. words we speak and how we use them
Given our the incredibly colloquial can and do have a lasting effect. It’s up to
slang and casual use of swear words, us to ensure this shift is for the better.
what does “taboo” language look like
in modern society? “What’s interesting Georgia Nelson is a journalist based on the
about the trends of the moment in terms South Coast of NSW and the features writer
of thinking what’s taboo language is that at WellBeing and WILD. She has a penchant
it’s really shifted now to discriminatory for sustainable beauty, slow fashion and
language,” Laugesen muses. “There’s feminist literature.
 mind
ROMANTIC LOVE
Fine romance
Romantic love dominates Western thinking, at least in the popular culture
space, but what is this ideal we all hold? In this romantic interlude we look
at the biology and psychology of a cultural obsession.
I
n 2019 the journal Psychology of Music
published a study that had examined
songs that made the Billboard Top
40 from 1960 to 2010. The aim of the
study was to see what the songs were
about, as a window into what occupied the
popular culture mind of the times. Sex and
sexual desire appeared more frequently
as the decades progressed, jumping from
showing up in 18 per cent of songs in 1960
to 42 per cent in 2010. Drugs and wealth
also became more prominent themes
featuring in around 23 per cent of songs by
the end of the noughties. There was one
topic though that remained a consistent
focus and far outweighed any other idea
in popular music. That topic was romantic
love, and it graced no less than 65 per cent
of popular music across the decades.
This lyrical prominence is not just
an indication of what songwriters are
obsessed with; it arises from the music
industry’s knowledge that romantic love is
what the public want to hear about. It also
reflects that, in the Western world at least,
romantic love has replaced religion as
a means of satisfying the needs of the soul.
The 21st century ideal of romantic love is
not new; it arose out of the courtly love sung
about by medieval troubadours, but it is very
different. In the medieval world courtly love
was transformative: it involved placing the
object of your adoration on a pedestal, and
through your love the truth of all existence is
revealed. This much is shared with modern
romance, but the difference was that courtly
love specifically operated outside of sex
and marriage, whereas in our modern
mind romantic love, sex and marriage are
intricately intertwined.
46 | wellbeing.com.au
Words TERRY ROBSON
Romantic love does not just involve
loving another person — it entails being
“in love”, which suggests a whole level
of immersion that courtly love did not
embrace. We also talk about “falling in
love”, which suggests that there is an
element of the experience that is out of
the control of the participants, as if there
is some “higher” power involved. In turn
that translates into finding the ultimate
meaning of life revealed in another human
being as if you have found the missing part
of your self. It is just a hop, skip and a jump
from this to the notion of “soulmates”.
As you fall in love, 12 areas
of the brain work together to
release euphoria-inducing
chemicals including
dopamine, oxytocin,
adrenaline and aldosterone.
It is all rosy and wonderful so far, but
there’s a problem. Despite the ecstasy
of being “in love”, we all know that it is a
transitory state. In between being “in love”,
people spend a lot of time feeling lonely,
frustrated and alienated from others.
There is a tendency to blame others when
love fails, and so you go searching for
another person to make love work. This is
the psychic wound that dominates Western
culture. The psychoanalyst Carl Jung
believed that if you can find the wound in
an individual, or a society, then you have
found their path to consciousness. In the
spirit of seeking consciousness, then, it is
worth seeking out the true nature of this
cultural obsession that is romantic love.
The biology of the fall
Love is spoken of as a “matter of the
heart”, but in truth love is more a matter
of the brain.
The first thing to note is that according
to the research you can fall in love in one
fifth of a second, or perhaps a more poetic
interpretation may be “in the twinkling of
an eye”. From that instant you are swept
away in a brain-based biochemical torrent.
As you fall in love, 12 areas of the
brain work together to release euphoria-
inducing chemicals including dopamine,
oxytocin, adrenaline and aldosterone. In
people who are “in love” there is also a
spike in the release of the chemical nerve
growth factor (NGF) which causes growth
and maintenance of neurons. Levels
of NGF drop off again after one year of
being in love. The research also showed
that falling in love activates similar areas
of the brain to cocaine and elicits the
Illustrations creativemarket.com, Getty Images
same euphoric feelings.
It is no surprise then that being in love
causes widespread changes in your body;
it can, for instance, reduce physical pain.
In effect, falling into romantic love soothes
you on a psychological and a physical
level. It is no wonder then that you feel
crushed when love is withdrawn by
a partner while you are still immersed
in your biochemical bath.
Being in love is a real and measurable
phenomenon on the physical level, but your
romantic choices are also impacted by
what is happening around you.
wellbeing.com.au | 47
 mind
ROMANTIC LOVE
The hand of fate
As much as you might think that your choice
of the object of your romantic love is entirely
your own, the evidence of evolutionary
biology reveals that certain things that
determine attraction to another are
hardwired into you. Beauty might be seen as
the unifying concept that we apply to certain
signals processed instinctively by your
unconscious brain. While different cultures
have different ideas of what beauty is, the
research tell us that the idea that physical
beauty matters is consistent across cultures.
Detecting physical beauty is really
detecting a healthy individual who would
make a good mate. At some level your
romantic partner must trigger those primal
parts of you that make you believe they will
be a good life and reproductive partner.
Exactly how you perceive another person’s
beauty, however, is a function of how your
internal processes react with the nature of
your surroundings.
One of the iconic lines from popular
culture of the 20th century came from the
48 | wellbeing.com.au
classic film Casablanca when Humphrey
Bogart uttered the line, “Of all the gin
joints in all the world, she had to walk into
mine.” Bogie was referring to the fickle
hand of fate throwing him back together
with his old love, and in fact fate does play
a hand in the process of falling in love,
because where you live and where you
meet someone impacts your judgement of
them without you even being aware of it.
For instance, research published in the
journal Personal Relationships has revealed
that physical attractiveness matters more
in more socially mobile urban areas, where
individuals have a high degree of social
choice. In rural areas relationships are
less about choice and more about living in
community. A flow-on from this selection
pressure in the cities is that young city
women have their psychological wellbeing
strongly linked to their appearance.
Aside from where you live, the specific
social context in which you meet people
also has a big influence on how you will
feel about them. This was shown through
a study published in the journal
Psychological Science where researchers
analysed data from 84 different speed-
dating events. The data showed that the
attributes that people liked depended on
how many people attended the event. At
bigger events women and men decided
based on quickly identifiable attributes like
height and weight. At smaller events people
made decisions based on qualities that take
longer to identify, like education and type
of job. Your brain can only do so much, and
when faced with abundant choice it goes
with what it can evaluate most quickly.
It seems outrageous to suggest it but
perhaps, based on this, a nightclub is not
the best place to find a partner.
Two as one
In the first year or so of a new relationship
when romance is in bloom there is a sense
that the two people involved have melded
into one. This is partly why it can hurt
so profoundly when a relationship ends.
Studies have shown that when a romantic
com Getty Images
creativemarket.com,
Illustrations creativemarket
relationship ends you suffer on many
levels. Over time romantic partners develop
shared friends, shared activities and even
overlapping self-concepts. Research has
confirmed that people have reduced
self-concept clarity after a break-up. Just as
partners can come to complete each other’s
sentences, they can come to complete each
other’s selves. So when a relationship ends
there is not only the pain of loss but the
disorientation of changes in your self.
This is not to say that being in a close
relationship is a bad thing. In fact, couples
who use the term “we” a lot may have the
best relationships. Research published
in the journal Psychology and Aging
showed that couples who emphasise their
separateness by using pronouns such as
“I”, “me” and “you” were found to be less
satisfied in their marriages. “We” language
grows out of a sense of partnership and
being able to face problems together.
Love’s gift
All of this tells us that there is a definite
biochemistry to romantic love, but to return
to where we began this exploration, what is
the psychological layer of the romantic love
experience? In his best-selling book The
Road Less Traveled psychotherapist M Scott
Peck says that as you grow you develop your
ego, or sense of self, and that by the time you
are an adult you have well-established ego
boundaries. Peck says that it is lonely behind
these ego walls and that “The essence of the
phenomenon of falling in love is a sudden
collapse of a section of an individual’s ego
boundaries, permitting one to merge his or
her identity with that of another person.”
For Peck the sudden release from your ego-
prison is the source of the ecstasy of falling
in love. In many ways this is a dark view. It
sees falling in love as an act of psychological
regression, taking us back to the childlike
state of feeling at one with the mother. It also
sees love as a doomed state once the reality
of life intrudes.
There are, however, more affirmative
views of what is going on when the sense of
“two becoming one” arises. In The Path to
Love Deepak Chopra says, “Love’s gift is to
strip away a lifetime of imprints in the psyche
that condition us to believe in separateness,
returning us to the reality that we were born
in, which contains only love.”
Romantic love combined with sexuality offers opportunity
because it offers the chance to move towards intimacy requiring
honesty, availability and conscious presence.
To view falling in love as simply
a psychological trick is unnecessarily
jaundiced, because it is a real phenomenon
and can be immensely positive.
The sex bomb
In the modern world, certainly the modern
Western world, sex and falling in love
go hand in hand. According to Erich
Fromm, author of The Art of Loving, the
link between falling in love and the act of
sexual intercourse is real but can also be
deceptive and dangerous. Fromm says that
the desire for sex can be driven by love, but
it can also be motivated by anxiety, wanting
to avoid aloneness, the desire to conquer or
even the wish to destroy. He says, “Because
sexual desire is in the minds of most people
coupled with the idea of love, they are easily
misled to conclude that they love each other
when they want each other physically.”
If love inspires the drive for sex then it
can be a transcendent thing, but as Fromm
observes, there is any number of less noble
motives for having sex and you owe it to
yourself and your partner to be as honest
as you can about your motives. Sexual
attraction alone, without love, can create the
illusion of union while leaving both partners
as alone as before. By contrast, erotic sexual
attraction that is combined with genuine
love is a powerful and positive force. This
deeper erotic love is defined by Fromm as
one that “loves in the other person all of
mankind, all that is alive.” Seen in this light,
romantic love and its attached sexuality
is no lightweight human experience but
is a fundamental of being your best self.
Romantic love combined with sexuality offers
opportunity because it offers the chance to
move towards intimacy requiring honesty,
availability and conscious presence.
The power of love
American singer and songwriter Huey
Lewis, along with his band The News, spoke
glowingly of “the power of love”, and despite
all of the criticism and belittling that the
“in love” phase draws to itself, it is still
a potentially immensely positive part of life.
It is possible through romantic love
to have an almost mystical sense of your
own divinity, or place in the cosmos. In
the luminous aura of romantic love there
is a sense of flourishing and emerging
into the fullness of your enlightened
being. To serve another without thought
of return is an outflowing away from your
self and into the world. The great and
wonderful paradox is that the altruism of
romantic love means that you go out of
your way for another and in the process,
you get out of your own way.
It is not without perils and it is not
a straightforward path, but the wild ride
that is romantic love, if experienced as
an altruistic love of your partner, can free
you from your small “self” and that is
ultimate freedom.
Terry Robson is a writer, broadcaster,
journalist, television presenter and speaker.
He is the Editor-in-Chief of WellBeing
magazine. terryrobson.com.
wellbeing.com.au | 49
 body
YOGA
Yoga for dating
On the battlefield of modern dating, yoga can arm you with
the intuition, faith and self-love needed to survive.
Words RACHAEL COOPES Photography TESSA TRAN
D
ating. Oh, how it’s changed. In my
day, there was no social media
and little texting. You had to get
someone’s number, speak on the
phone, make a plan and stick to it. You’d look
up movie times in the newspaper, which you
had to go to the shop to buy with your money.
You couldn’t book online, so you’d arrive at
the cinema early enough to get tickets.
There was something about the
accountability of it all. People did what they
said they were going to do, and actually
showed up. To not turn up and leave
someone standing outside a cinema or
restaurant was a rare and serious thing,
unlike the regular online “ghosting” of the
modern dating world.
Life was slower, there were way fewer
distractions; people sat at dinner, listened
to one another, looked at each other’s
faces (instead of their phones) and read
each other’s subtle cues. In other words,
they actually got to know one another. They
generally said what they meant and meant
what they said, and you worked out fairly
quickly who was right or wrong for you.
How times have changed. Dating has
become so tricky. So how can the practice
of yoga bring more joy to the process?
Perceptions
In the Yoga Sutra, Patanjali tells us the
mind turns and these movements create
the way we see the world. Everything you
experience in life moves through the lens of
your unique perceptions. The problem with
this, Patanjali says, is that you never really
see clearly. When dating, your perceptions
of a person and relationship are coloured
by your thoughts, which move, according to
Patanjali, in five different ways.
Two of these ways are imagination
and memory. Say, for example, you meet
someone, you like them and things are
going well. Very quickly, you shift from
getting to know who they are, into a fantasy
— about how they could be the one, how
great things will be, the things you’ll do
together, the apartment you’ll buy, maybe
even the wedding and kids you’ll have.
Conversely, maybe things aren’t going so
well. Your date stops texting for a day or two.
I mean, sure, they said they have a busy few
50 | wellbeing.com.au
days coming up. And yet … the imagination
sets in motion. It writes a story about what’s
happened: “Maybe it was when I said X, Y,
Z.” “Maybe they lost their phone.” “Maybe
they don’t like me.” Maybe, maybe, maybe.
When we’re not in imagination, memory
steps in. Most of us have been hurt by
someone before. It’s almost impossible
not to bring the scars of past relationships
into the present dating experience. When
something in the present triggers a
confronting feeling (as it inevitably will
when getting to know someone intimately),
the past informs the present.
Most of us have been
hurt by someone before.
It’s almost impossible
not to bring the scars
of past relationships
into the present dating
experience.
Dating shows you where you are stuck,
where you need to soften and where you still
have work to do. It’s an opportunity to let go
of the past and grow. It’s up to you to notice
when you are in imagination or memory, and
pull yourself into the only thing we ever have
— the now or atha in Sanskrit. The atha is
what it’s all about, says Patanjali. Only in the
atha can you stay open and curious in order
to discover who this person really is.
Aversion and being triggered
Intimate relationships are one of the most
powerful teachers. They hold up a mirror
and reveal your deepest vulnerabilities.
Pema Chodron talks about the concept
of shenpa in Buddhism, or our inherent
capacity to get triggered.
You know that moment: you’re sitting,
chatting away, your date game is strong
and … BOOM. You don’t know what you
said, but your date has pulled away from
you energetically. A wall has come down.
Conversely, your date who just moments
ago was the star of your fantasy wedding,
says something and you get triggered and
withdraw. Patanjali refers to this as dvesha,
one of the kleshas or afflictions of the
mind. Dvesha is our tendency to move away
from people we have an aversion to. In this
pulling away, you harden that aversion.
The yoga then, is to notice when you’re
triggered and soften instead of harden
— to let people have different ideas and
opinions to you. This is not to say that
aversion doesn’t show up for good reason;
sometimes we need to set a boundary or
move away from someone for our safety. We
don’t ignore that. Knowing when aversion is
for a good reason and when it isn’t requires
discernment. This is where intuition steps in.
Intuition
The third eye centre, or ajna chakra, is the
seat of intuition. People who have been in
robust, long-term relationships talk about
this “knowing”. They meet someone and
that’s it — they know. Perhaps there has
been a time when you had absolutely no
doubt about something in your life: a job
or an action you had to take. It just felt so
clear. That’s your ajna chakra. You’ll know
you’re connected to it when there’s no
confusion. The ajna knows. It will guide
you well, if you listen.
Non-attachment
Both the Bhagavadgita and Patanjali speak
to the importance of non-attachment — in
other words, to be in the process of getting
to know someone, of building a relationship,
of giving it your all generously and honestly,
with absolutely no attachment to results.
That’s not an easy thing. When you’re putting
your heart on the line, giving someone your
precious time and energy, surely it’s OK to
expect something back?
From the perspective of yoga, the process
of dating is the point, not the outcome.
You do the work, give it your all, and then
surrender and let grace step in. Because
what (or who) is for you will never pass you
by. This is where you need a little faith.
Faith
The Gita said it, Patanjali said it, George
Michael said it: “You gotta have faith.” Yogic
faith is not necessarily the kind of faith that
says, “The universe is going to give me the
Thread-the-Needle

wellbeing.com.au | 51
 body
YOGA
Anahatasana
Anjaneyasana
person I ask for!” Rather, it’s a deep faith that
the universe is conspiring for your growth:
that it will bring you people that facilitate that
growth. If they’re not right for you, they will
help you grow, show you who you really are
and take you closer to yoga. Faith will allow
you to be grateful for every single moment in
the dating game: the good, the bad and the
ugly. Because the universe always has your
back. Date your best and then trust the rest.
Yamas or ethics
The yamas in Patanjali’s “eight limbs” also
provide excellent guidelines for dating.
Ahimsa: Be kind and compassionate. Try
Halasana
52 | wellbeing.com.au
not to hurt others. We cause harm when
we are unconscious. Staying conscious in
the process of dating is the work. When
there’s a choice to be kind or cause harm,
be kind. Ask: “What’s the kindest action
for me to take in this moment with this
human in front of me?”
Satya: Be honest. Say what you mean,
mean what you say. Speak with honesty
and clarity, but always put it through the
ahimsa filter first — it may be true but is it
kind? Also, don’t lie to yourself or others or
pretend to be something you’re not. Be 100
per cent authentic you.
Asteya: Non-stealing. Don’t take
Matsyasana
anything that is not being freely given
to you. You can’t force or manipulate
someone to love you, it never works.
You can’t force intimacy. You can’t make
someone love you. If someone doesn’t
have the time or energy for you, don’t
be a love vampire. And conversely, if
someone is an energy vampire, and you
feel drained every time you see them,
that’s on you — set a boundary.
Brahmacharya: Energy control. This yama
can be translated as using our body or
“char”iot as a vehicle to reach Brahma
or the highest. Most of us don’t use our
body to connect to something greater than
ourselves. Use your creative life force well.
At the minimum, don’t manipulate others,
use intimacy for connection rather than
further separation by reinforcing the ego.
Aparigraha: Non-grasping. Like non-
attachment, this one is very challenging in
practice. It requires us to be generous and
open in the process of dating, while not
grasping it too tightly with white knuckles.
If you love someone, let them go. And don’t
compare your dating experiences to others.
Stay in your dating lane, run your own race.
The sequence for dating
In the crazy world of dating, notice the
moments you allow the present experience
to be hijacked by imagination and memory.
Instead, bring yourself back to the now. Do
your best to notice when you’re triggered;
soften, instead of harden. Have faith and
don’t attach to results. Be conscious of
how you treat others, treat them as you
would like to be treated. Because, you’re
really just dating yourself, and the most
courageous and powerful act we can do in
this lifetime is to swipe-right on ourselves.
This sequence is focused on the higher
chakras, away from the “me, my, I” lower
energetic centres. They pull us into the
centres of the heart (anahata chakra),
the communication centre (visshudha
chakra) and our intuition (ajna chakra).
Throughout the practice, apply equal ratio
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 body
YOGA

Balasana

Balasana
Squeeze knees to navel, rock back and
forth to sit, or straight into child’s pose.
Knees together, buttocks back to the heels.
Forehead on the earth or block. Feel the
connection of the third eye centre with the
earth. Relax the neck and allow head to be
heavy. Focus your attention on ajna chakra.
Five breaths.
Meditation
Choose a comfortable seat and close the
eyes. Watch the breath moving in and out
of the nostrils. Don’t modify the breath,
The Gita said it, Patanjali said it, George Michael said it: let it be natural, and follow the inhale and
exhale. Shift your awareness to the third
“You gotta have faith.” Yogic faith is not necessarily the eye centre, between the eyebrows. As you
kind of faith that says, “The universe is going to give me the place your attention there, on the inhale
think of the word “I” and on the exhale
person I ask for!” Rather, it’s a deep faith that the universe is “trust”. Repeat the mantra as you continue
conspiring for your growth. to follow the breath. Feel this deepening
connection with your intuition. This chakra
is represented by the colour violet, so if
you like to work with colours, you could see
ujayii breath. Like fogging up a mirror with once more. Roll the spine down. violet here. Sit for five minutes.
the mouth closed, keeping the inhale and Matsyasana
exhale equal lengths. Lying on back, legs extended and feet As a mama, writer, Play School presenter and
Anahatasana together, point toes or flex feet. Walk hands yoga teacher, Rachael Coopes loves storytelling
Set up on all fours, keep hips above knees towards feet as you move shoulders away and yoga philosophy. A certified 800-hour
and walk the hands forward until the from ears. On the inhale, press forearms Jivamukti teacher with more than 1000
space between the eyebrows, ajna chakra, down and lift chest up. Firm legs and navel hours of training and a decade of teaching,
connects with the earth. Allow the head to to spine. Stay here or lengthen neck and she currently facilitates yoga teacher training
be heavy and relax the neck. Lift the navel open the throat, taking crown of head to the programs at BodyMindLife. She is eternally
to the spine. Take five ujjayi breaths. Shift earth. Close the eyes and gaze internally grateful to all her teachers.
awareness into heart space, soften it and between the eyebrows to ajna chakra. Five
melt it down with every breath. Walk the breaths. Lift head up as firming arms down Find photographer Tessa Tran
hands back to all fours. and lower back to earth. @breathinglightphotography.
Anjaneyasana
Step right foot between the hands.
Come up into a lunge, right knee above Meditation
ankle. As you press the right foot down,
interlace fingers behind the back.
Lengthen tailbone by picking frontal hip
bones up. Open the heart upwards and
send the wrists down towards the earth
behind you. Shift awareness to the space
between the eyebrows and gaze there,
eyes open or closed. If it’s OK for your
neck, open the throat without crunching
or compressing back of neck. Take five
conscious breaths, zipping up lower belly.
Place hands back to earth, either side of
the feet, step the left foot forward, and
replicate on the left side.
Halasana
Lie on your back, arms either side of the
body, engaging legs. Press the palms down
and on an inhale, send the legs overhead,
bend elbows and place them in lower back.
Extend legs or bend knees, especially if
hamstrings or lower back are tight. Press
back of head gently into the earth. Keep
hips over shoulders and spine long. Take
five breaths. Bend knees as you extend the
arms and press palms down into the earth

54 | wellbeing.com.au
 food
FIBRE
Fibrous and
fabulous food
Fibre might not be the sexiest food group, but it is essential for keeping
your digestive system happy. We explore how to up your intake.
P
rotein, carbohydrates and
fats are usually high on the
nutritional trend list but what
about often-forgotten fibre?
Fibre is an essential part of our diet and
can have a huge impact on our daily and
long-term health. We all know we should
consume it, but how much do we really
need and what are the fibre-rich foods?
Unfortunately, many Australians aren’t
getting enough fibre in their diet. Australian
guidelines recommend adults eat at least
25 to 30 grams of fibre a day, and many fall
short of this figure. Although its benefits
are commonly linked to digestion and
“keeping us regular”, the benefits of fibre
don’t stop there. Here are some tips to pack
more fibre into your diet to keep you and
your gut feeling fabulous.
Dietary fibre, also known as “roughage”,
is the parts of plant foods including fruits,
vegetables, legumes, seeds and nuts which
your body can’t digest or absorb. This
means that fibre travels relatively intact
through our digestive system, including
the large intestine and colon where it is
naturally fermented by good bacteria.
Fibre is crucial for keeping our digestive
system happy. There are two types of fibre,
soluble fibre and insoluble fibre — both
have a unique role to play and are found in
different foods.
Soluble fibre dissolves in water and
forms a gel-like substance which makes
you feel full for longer. This type of fibre
speeds up digestion and helps with
digestive issues including constipation.
Foods high in soluble fibre include oats,
legumes, fruits, vegetables, barley and
psyllium to name just a few.
Insoluble fibre absorbs water rather than
dissolves in it. This type of fibre is found in
bran, whole wheat flour, skins of fruit and
vegetables, nuts and seeds. Rather than
speeding up the digestive process, insoluble
fibre helps soften stools and keep the bowels
regular, which is particularly important for
people suffering from constipation.
56 | wellbeing.com.au
Words LISA HOLMEN
Although it’s not classified as a specific
fibre, resistant starch also has an important
role to play in the process. Resistant starch
functions like soluble fibre and feeds good
bacteria through the short-chain fatty acids
that live in our large intestines. This type of
starch is found in grains, seeds, legumes,
raw potatoes, cooked and cooled pasta, rice
and slightly unripe bananas. If we don’t eat
enough foods which are rich in resistant
starch, the good bacteria get hungry and
start feeding on other things in our bodies
rather than the beneficial short-chain fatty
acids. This can have a detrimental impact to
the bowel and may cause damage to colon
cells, a precursor to bowel cancer.
Adequate fibre intake in our
diet is particularly important
as we get older and our
digestive system slows down.
Fibre is essential to keeping our gut
happy. Adequate fibre intake in our diet is
particularly important as we get older and
our digestive system slows down. Fibre is
most famous for maintaining bowel health
since it increases the weight and size of
your stool and softens it, making it easier to
pass. Not only does this help constipation
but it can help lower the risk of developing
haemorrhoids, diverticulitis and colorectal
cancer. A fibre-rich diet can also help
increase the good bacteria in the gut.
Recent studies have suggested that fibre
can have a positive impact on heart health
by helping to lower cholesterol levels and
reduce blood pressure. The soluble fibre
found in bran, some legumes and flaxseed
can lower the low-density lipoprotein, or
“bad”, cholesterol levels. Fibre also binds
to the cholesterol in our system and helps
prevent it clogging our arteries.
Since fibre keeps you fuller and satisfied
for longer, it is great for weight control. It
has the added benefit of binding to fat and
sugar molecules, which limits calories
from the foods you eat. Fibre is particularly
beneficial for people with diabetes since
it slows the absorption of sugar to help
improve blood sugar levels. By regulating
the blood sugar levels, it helps avoid insulin
spikes which often make you feel drained.
This can have positive effects on energy
levels throughout the day, helping to prevent
the dreaded post-lunch slump.
Increasing the fibre in your diet
Eat with the rainbow
When it comes to fibre-rich foods, variety is
key. Fibre is found mostly in wholefoods or
plant foods that have little or no processing.
It’s recommended to consume at least two
pieces of fruit and approximately two to
three cups of vegetables (ideally five different
vegetables) on a daily basis. Make sure you
opt for high-fibre fruit and vegetables; fruits
which are particularly high in fibre include
apples, pears, berries and avocados, while
high-fibre vegetables include artichokes,
broccoli, Brussels sprouts and leafy greens.
Load your dinner plate with vegetables first
to ensure you’re getting the fibre you need.
Skip the juices, since the juicing
process removes a lot of the fibre and
pulp. It’s best to eat the whole fruit and
vegetables wherever possible. Alternatively,
use a blender to whip up some fibre-rich
smoothies and smoothie bowls.
Switch to wholegrains
Fibre doesn’t stop with fruit and
vegetables. It’s a good idea to consume
primarily whole grains to boost your
fibre intake. Aim to consume at least
half of all grains as whole grains. Make
the switch from white, processed foods
to grain and wholemeal varieties. This
could be as simple as switching from
white bread, rice and pasta to the brown
and wholemeal alternatives. Just simply
switching from a white to wholegrain
sandwich can quadruple the amount of
fibre we consume. Look for breads that list
wellbeing.com.au | 57
 food
FIBRE

Recent studies have suggested that fibre can have a positive

impact on heart health by helping to lower cholesterol
levels and reduce blood pressure. The soluble fibre found in
bran, some legumes and flaxseed can lower the low-density
lipoprotein, or “bad”, cholesterol levels.
“whole wheat” or “whole grain” as the first
ingredient on the label.
You can also enjoy a sweet treat or two
with healthy high-fibre options such as
oats in banana pancakes and unprocessed
wheat bran in muffins and cake. There are
so many delicious wholegrains you can
experiment with in the kitchen including
wild rice, barley, whole buckwheat, whole
wheat couscous, quinoa, bulgar, wheat
germ and lentil pasta.
Up your water intake
Drinking water is very important in
a fibre-rich diet, particularly foods high in
insoluble fibre as it absorbs water. Look
at your urine throughout the day to see if
you’re getting enough water. Apart from
first thing in the morning, urine should
be on the lighter side rather than dark
amber or brown (this is a sign you are
dehydrated). It’s recommended to drink
at least six to eight large glasses of water
each day to help make bowel motions
softer and easier to pass.
Never skip breakfast!
Breakfast is another great way to sneak
some extra fibre into your day, including
wholegrains, nuts, seeds and fruits. Try
sprinkling nuts, seeds and psyllium husks
directly on your morning porridge or make
a chia pudding topped with fresh fruit.
When it comes to cereals, look for
ingredients high in wholegrains like rolled
oats, bran and muesli. These should have
approximately six grams of fibre per serve.
You can also add some extra fibre by
including chia seeds, ground linseeds and
grated apples on top of your morning cereal.
Make friends with chia seeds; they are the
single best source of fibre at approximately
10 grams of fibre per serve. They are
delicious in a chia pudding, sprinkled on
a smoothie bowl, made into a jam or just
added to oats in your morning porridge.
Boost your intake of legumes
Whether it’s chickpeas, lentils, beans or
peas, there is a lot to love about legumes.
They are full of nutrition and flavour and
are excellent sources of fibre. A cup of
cooked beans can deliver 75 per cent of
your daily fibre needs. Get creative in the
kitchen and trade meat for legumes; think
a comforting veggie chilli con carne, lentil
lasagne or chickpea and sweet potato curry
or buddha bowl. Beans are also delicious
in nachos and tacos, paired with plenty of
fibre-rich veggies, or the perfect way to
bulk up salads and soups.
Rethink your snacks
Make snacks count towards your fibre
intake. Trade sweets for healthy high-fibre
snacks like nuts and seeds. Raw vegetable
sticks and fruit are the perfect pair for a
home-made grazing platter with guacamole
or hummus. Dried fruits are great, but they
should be eaten in moderation as they are
high in sugars and calories. Popcorn is also
a great option, as long as it’s not covered
with butter and salt. Since popcorn is
a wholegrain it has approximately 4 grams
of fibre per large serving.
Always check nutritional labels
Be a savvy shopper and study the nutrition
labels before you buy the product. Consider
products which have at least 2.5 grams of
fibre per serving, ideally 5 grams of fibre
per serving for fibre-rich content. Look for
the word “whole” on the ingredients list and
opt for wholegrain rather than “multigrain”,
which often means there are many different
types of grains within the product, not
specifically wholegrain. This is especially
true for breads and breakfast cereals.
Keep the skin on your fruit and veg
The skin on your fruit and vegetables is
often the most fibre-dense, not to mention
the highest in vitamins and nutrients, so
when you can keep the peels on! This is
effective for potatoes, sweet potatoes,
apples and pears to name a few.
If your diet isn’t meeting your daily
requirements of fibre there’s also the option
of taking a fibre supplement, but it’s best to
start with wholefoods from your diet first.
It’s a good idea to introduce more
fibre gradually, especially if you usually
have a diet low in fibre. Too much fibre
can cause gastrointestinal upsets like
gas, bloating and cramping. Introducing
more fibre slowly allows your digestive
system to adjust and won’t be as much of
a shock to the system.
Lisa Holmen is a food and travel writer and
photographer. Her aim is to “eat the world” one
inch at a time and explore as many different
cuisines and cultures as possible. Follow Lisa’s
journey at lisaeatsworld.com.

58 | wellbeing.com.au
 wellbeing tv
WITH DR JACINTA DI PRINZIO

From the WellBeing team

Welcome to WellBeing TV, a new feature in collaboration with some of
our favourite brands and wellness wizards.
As Australians become increasingly health-conscious, we want
to bring you honest tips and insights straight from the experts
themselves. Whatever wellness you’re seeking, join us on this holistic
health journey as we meet and get inspired by the industry’s best.
In this WellBeing TV feature, we speak to Dr Jacinta Di Prinzio, an
integrative chiropractor, holistic lifestyle coach and personal trainer. Dr Di
Prinzio shares her self-care tips for embracing your femininity, naturally.

For more information, visit wellbeingmag.tv or follow us on Instagram @wellbeing_magazine.

wellbeing.com.au | 59
 cottons

Go slow with your flow

Your menstrual cycle should not be a source a shame, but a time to slow down, take care
and embrace your magic. Chiropractor, lifestyle coach and personal trainer Dr Jacinta
Di Prinzio shares her self-care tips for this special time of the month.
Words DR JACINTA DI PRINZIO

60 | wellbeingmag.tv

For more, visit
wellbeingmag.tv and
cottons.com.au.
“O
h hey, I have my period
today.” Did that make you
uncomfortable? Well, it
shouldn’t. Your period, or
monthly moon (or whatever you prefer to
call it) is a magical part of being a woman.
Without it humanity would not exist; your
favourite people would still be stardust. Your
monthly flow is something that should be
celebrated, not hidden or shamed.
For too long women have been
embarrassed to own this sacred part of
themselves. We have been trained to sneak
sanitary pads to the bathroom; to peel off the
sticky strip slowly so as not to make a sound;
to fake a headache during school sports class
because the truth, shrouded in taboo, would
make the male sports teacher uncomfortable.
Get on with it, get it done, cover it up, slap
on a smile and push through, all while literally
bleeding. That’s the culture that has been
celebrated and supported. Well, I say no more.
No more sneaking through the “feminine
hygiene” aisle. No more lowering of our
For too long women have been embarrassed to own this sacred
part of themselves … Get on with it, get it done, cover it up, slap on
a smile and push through, all while literally bleeding.
voices when we say the word “period”. No
more dosing up on painkiller after painkiller
just to prove our worth through productivity.
It is time to go slow with your flow.
Next time you are on your monthly,
try these tips to slow down, recharge and
honour the powerful woman within.
Drink cacao
There is a reason that chocolate is a girl’s
best friend. Raw pure cacao is rich in
magnesium, which has been shown to relax
the smooth muscle of the uterus and reduce
prostaglandins that cause period pain. Add a
pinch of pure cinnamon to your cup for added
anti-inflammatory benefits.
Binge watch
Yes please to endless hours on the sofa with
a hot-water bottle and every episode of your
favourite series. This is not a time to feel
guilty for your endless to-do list. Take the time
now to be the best type of couch potato you
can be — everything else can wait.
wellbeingtv
COTTONS
Take care of yourself
Your period is a totally natural part of you,
so your products should be too. Protect your
body inside and out by choosing products like
Cottons Organic which are free from dyes and
scents, and made with certified organic cotton.
Look for products that are certified organic
cotton, GMO-free, no chlorine bleach, no dyes
or scents and naturally low irritant. If you’re not
sure what’s contained in your sanitary items,
check the ingredients list on the pack.
Journal and meditate
Journaling is a wonderful tool for self-care.
During your period, hormone levels decline,
which heightens the communication between
both sides of your brain (the thinking and the
feeling side). This means that you will be much
more intuitive and clear on big picture topics,
making it a perfect time to journal and meditate.
Go for a nature walk
We all know how good being in nature can make
us feel. It can restore our mood, boost our
energy and vitality, and refresh and rejuvenate
us. Use this time to connect with our beautiful
Earth by walking barefoot in the sand or grass.
Be sure to be present and admire the smells,
sights and sounds along the way, and take this
time to feel naturally grounded.
Do something kind for yourself
Thank your body for all of the fantastic things
it does for you every day by buying yourself
flowers, running yourself a warm bath or
treating yourself to a relaxing massage.
Indulge in whatever fills up your cup.
As an integrative chiropractor, holistic lifestyle
coach and personal trainer with 11 years’
experience in the health and wellness industry, Dr
Di Prinzio has worked with over 1000 clients. She
helps them heal from the inside out, naturally,
using a complete mind, body and soul approach.
For more, visit wellbeingmag.tv and
cottons.com.au.
Cottons Organic new certified organic
range is made with the best-quality
cotton. They are proudly GMO-free,
naturally low irritant with no chlorine
bleaches and scents. Cottons Organic has
no synthetic “sleeves” on their tampons,
making them healthier for you and the
Earth. For more, visit cottons.com.au.
wellbeingmag.tv | 61
 Authenticity
n 1 The quality of being real or true.

In the wake of the chaos and upheaval of the past two years, it’s natural to feel
a little lost. This period has caused many of us to rethink what’s important to us
— our values, the fundamental aspects that make us who we are, what sparks
a fire within us, what kind of person we want to be. Authenticity is not about
being your “best self” and hiding your flaws; it’s about being your “authentic self”,
recognising your flaws, embracing your imperfections and allowing love and
compassion into your life. Putting your most authentic self on display may come
with some risks; not everyone will accept your true self, but the fear of not being
liked causes us to put on a façade in the first place. When you take off the mask
and are true to yourself, a whole new sense of purpose and fulfilment blooms. Let
this season be the beginning of a new chapter in your story, one where you are true
to your inner-most feelings and desires. When you are ready take some time out,
breathe deeply and ask yourself: what does your most authentic self look like?
What you find may surprise you in the most delightful of ways.

Photo: Aleksandra Sapozhnikova on Unsplash

62 | wellbeing.com.au
wellbeing.com.au | 63
 thinkers & doers
GILL HICKS
A lasting impression
In 2005, Gill Hicks’ life was changed forever when she lost both her legs in the
London terrorist attack. In the 16 years since, the speaker, activist, author and
curator has dedicated her life to campaigning for world peace.
W
hen Gill Hicks lost both
her legs and nearly her
life in the July 7, 2005,
terrorist attack in the
London Underground, it brought her face
to face with the horrors of terrorism. But
it also showed her the depths of human
compassion, love and empathy.
Hicks has risen to become a voice of
hope and optimism, and a passionate
advocate for peace. Her story and journey
have captured the hearts and minds of
many, and her work through her charity
M.A.D. for Peace (Make A Difference for
Peace) has won her numerous awards,
including an MBE and OAM.
Hicks is the embodiment of warmth,
compassion, intelligence and optimism.
She has a real thirst for life and a desire to
push her limits; to commemorate the 10th
anniversary of the London bombing, Hicks
abseiled Adelaide’s tallest building.
Our shared humanity
To be confronted by a sudden disability
and the grief that comes with that is no
easy thing. To then leave your old life
behind in search of something more
meaningful amounts to a seismic shift.
But that’s exactly what Hicks did, leaving
behind a successful creative career in
London to dedicate her life to promoting
peace and fighting extremism.
“I didn’t have to make a choice, it was
like I had arrived in it,” she says. “Ultimately
everything started from a place of feeling
absolutely euphoric I was alive … beyond
appreciative and grateful — euphoric! It
made me think deeply about the gift of life
and I felt an incredible sense of love.
“I became aware of the ‘rubbish of life’,
the trappings of the banality of everyday
that we often don’t recognise as banality
64 | wellbeing.com.au
Gill Hicks
Words JESSICA LEE
until we’re on the other side of this Perspex
wall. It was like the world changed. But
I suddenly realised the world hadn’t
changed, I had. The question became:
‘How do I tell an unchanged world what is
possible?’ That began the quest!”
Amid the horror scenes in the London
underground that July day, Hicks was
confronted with the worst, but also the
best of humanity. “People were willing to
risk their lives to enter a situation that
was completely horrific and unknown,”
she says. “They put themselves at risk
trying to save as many lives as they could.
My life was seen as far more important
to save than their own. That love of
humanity, connection, empathy and duty
is extraordinary! I experienced the ‘us’
that I know us to be.”
The “us” Hicks experienced was present
among those in the train carriage after the
bomb went off. “There’s this etiquette in
London when you’re commuting where you
don’t talk to anyone and you don’t look at
anyone. We’ve all signed up to this unwritten
rule and it’s become a way of life,” she says.
“In a horrific situation, that conditioning
evaporated in a second. While we waited
for rescue, we all helped each other.”
After the bomb blast, the survivors
held each other’s hands and called out
their names in a roll call of life, “I’m Gill.
I’m here. I’m alive,” Hicks recalls saying.
“We kept each other alive, buoyant,
connected and together.” Tragically, in
the hour Gill waited to be rescued, the
others in her carriage passed away. Each
year, Gill honours their lives by placing a
flower in the ocean and lighting a candle.
One of Hicks’ guiding principles is
that there is more that unites us than
divides us. When you strip away the
social conditioning, she explains, you are
better able to connect with people, no
matter your differences. “I don’t understand
how we can lose a sense of seeing
ourselves in others. We need to connect
with others on a human level and to feel a
deep sense of empathy for each other.”
Disasters often bring people together,
but Hicks wants to see this connection and
empathy without adversity, loss and trauma.
While cultural and systemic change is often
hard and slow, Hicks believes peace begins
with the individual; with how you live, how
you think and the small actions you take in
your day-to-day life.
The most important shift you can
make is realising how precious and
fleeting your life is, she says. “We live
with the absolute knowledge that we will
die. This is the most unifying thing of all.
The price of life is death; that’s the only
thing that should motivate us and should
mean we live each day like we are on the
edge of our seat! That is a big task … we
have a lot to do!”
According to Hicks, it all starts with
ourselves. How you think about yourself
informs how you treat others, she says.
wellbeing.com.au | 65
 thinkers & doers
GILL HICKS
We must extend empathy towards
ourselves through self-compassion: “The
relationship we have with ourselves is
the most important relationship we will
ever have.” It’s a lesson she is teaching
her eight-year-old daughter Amelie. “It
starts with ‘I am my greatest love.’ Once
that relationship has formed, everything
becomes clear and it helps you make
good choices and not harbour negativity.”
The power of the mind
Mindset has always been an important
part of how Hicks has chosen to respond
to her life and how she has been able to
find opportunity in adversity. “I see life as
an unfolding of situations and it’s how we
interpret those situations that matters.
I don’t see things as fate, but more as a
catalyst of change,” she says.
It’s hardly a new philosophy, but Hicks is
a big believer in the power of our thoughts.
66 | wellbeing.com.au
“The impact your thoughts can have on
your life is profound,” she says. “A single
thought can influence our actions or
inactions; a single negative thought can
stop us from achieving. Being conscious
where our thoughts are leading us and why
they are leading us there is so important.
The freedom in that is extraordinary; even
if we are constrained physically, it doesn’t
stop the mind!”
While it’s tempting to label life events
as “good” or “bad”, Hicks prefers to focus
on what she terms gathering experiences.
“Whatever we go through, good or bad
(and our perception of good and bad), we
are creating an ‘experience CV’. It means
whatever you go through in life you can
draw upon that experience.
“At the end of our life we can say: ‘I’ve
had a great CV, I’ve built a lot of wisdom.’
I think the meaning of life is to find your
meaning in life; it’s a great riddle of sorts.”
Creative healing
Hicks has added to her own experience CV
and pushed her limits over the last few years,
working on a range of creative projects that
have brought her back to her creative roots.
“I’d left my creativity in a basket to the side
that I called ‘Life number one’. I felt like my
purpose was to concentrate on countering
extremist narrative and working in the hard
edge of peace building.”
That changed when she was asked to
do a painting to raise money for a charity
in 2014. Hicks admits to feeling nervous
stepping back into the art space, but while
she was painting, she experienced an
incredible feeling of becoming one with the
paint and canvas — the unique beauty and
joy of being totally in flow. “I knew in that
moment I needed to go back to painting.
I’d dismissed my creative life because it
didn’t feel ‘on purpose’. I felt I needed to be
solving extremism and I dismissed who I
really was in my soul.”
Since becoming a double amputee,
Hicks has become fascinated by the idea
of footprints. As she began painting again,
footprints started to feature strongly in
her work. “These little feet would create
mandalas and the mandalas would be telling
stories about humanity, how we are the same
but slightly different, and why that’s OK. As
someone who is a double amputee without
feet, I thought my natural place was to talk
by using footprints. To bring a levelling to us
as empathetic beings. To say we all leave an
impression, we all leave a footprint.”
Her deepest creative healing, however,
came when she stepped onto the stage
earlier this year at the Adelaide Fringe
Festival. In her show Still Alive (and Kicking)
Hicks took her audience on a journey
of song, music and video, to share her
experience of the London terrorist attack
and explore what’s truly important in life.
Performing every night, 12 shows in all,
with a black tutu made from an incredible
amount of tulle, it was an impressive
feat and her performances received rave
reviews. The experience had a profound
impact on Hicks, bringing a renewed sense
of wholeness and joy to her life.
“It has been extraordinary,” she says.
“It saved my soul! When music came into
my life, I felt connected again. It was like
being whole for the first time in 16 years.
For someone who is not whole, who has lost
both legs, to feel this enormity of presence
and to feel connected again, it’s incredible.
To feel fully present and fully me — that’s
what the Fringe performances did for me. I
realised this is what real purpose feels like.”
There is great power in expressing ideas
creatively. Art often succeeds where words
alone can’t. “Art is its own language,” says
Hicks. “It’s a language that everyone can
interpret. Art talks to the soul and informs
the mind. The heart influences the mind,
which means it can change opinions.”
Hicks is a passionate communicator.
She founded M.A.D. for Peace, a non-
profit organisation that focuses on
communicating the importance of
individual responsibility when it comes to
ending extremism, conflict and violence
in 2007. That grew to birth consultancy
firm M.A.D. Minds and, most recently,
Hicks has launched Music Art Discussion
(still M.A.D.), which explores how creative
expression can be used to promote peace
and connection. Hicks has come full
circle, back to her full expression as a
creative and a change-maker.
This year marks 16 years since the
bombing. There is no doubt the terrorist
“I’d left my creativity in a basket to the side that I called ‘Life number one’. I felt like my purpose was
to concentrate on countering extremist narrative and working in the hard edge of peace building.”
attack changed Hicks in profound ways,
but in so many ways she is still the same
woman she always was. She has always
been defiant, with big ambitions, huge
amounts of courage, a great sense of
humour and a love for people. As she puts
it: “I am still me, but on steroids!”
With so much still to share, Hicks
won’t be wasting a minute of her
precious life. She is currently working on
three new creative projects: a cookbook
titled Breaking the Bread that will tell
the stories of survival through recipes;
a children’s book series, Tricky Trickster,
about a mischievous daughter with a very
curious mind; and a podcast called Who
Cares? in which she interviews people
working in fields that make a positive
difference to the world.
While Hicks might not leave a
physical footprint any more, she
has made an enormous impression
on the world. She has shifted the
conversation around peace and unity,
promoting sameness over difference and
empathy over hate. With her precious
understanding of how fragile life is, she
calls us all to live our lives to the full, to
stop for a moment and ask the important
questions of our lives: “How much are
you giving?” “How light is your footprint?”
“How deep is your impression?”
Jessica Lee is a performance and mindset
coach, speaker and writer. She is passionate
about helping people use brain-based
strategies to achieve their goals and increase
their health, happiness and creativity. She
runs The Spark Effect Academy, an online
performance and mindset program. Get in
touch with Jessica at jessica@thesparkeffect.
com.au or via thesparkeffect.com.au.
wellbeing.com.au | 67
 body
MUD

Mud,
marvellous
mud
We scold our children for playing in it and
lament it trodden into the carpet, but mud
has long been celebrated for its healing
benefits. Widely used for its skin-perfecting
properties, research also suggests it could
hold the key to significant advances in
medicine and antibiotic resistance.
Words JO JUKES

T
here are more living things in one teaspoon
of soil than there are people on the planet,
according to the James Hutton Institute,
a scientific research institute in Scotland.
It’s no secret that mud is often used in baths and
facials to soften the skin, but research also suggests
that elements of mud may hold answers for the future of
medicine, pain relief and antibiotic resistance.
And it’s not just physical health that mud can
benefit; a bacterium commonly found in soil has been
found to alter the behaviour of laboratory mice in the
same way as antidepressants, and could pave the
way for a future “stress vaccine” to help minimise the
effects of post-traumatic stress disorder (PTSD) and
other mental health conditions.
Since the pandemic, many of us have become clean
fanatics. But when dirt holds the key to many health
benefits, we shouldn’t be afraid to get our hands dirty.

What is mud?
By definition, mud can be a mixture of soil, clay, silt,
minerals and earth; when mixed with water it takes
a liquid form. Clay is a soft rock-based compound
and is often one of the elements that come together
to make mud.
You have probably come into contact with some of the
Getty Images
Photography

more common types of clay, like French green clay or

bentonite clay, both of which have purifying properties
and are often utilised in skincare products to help
balance oily or acne-prone skin.

68 | wellbeing.com.au
wellbeing.com.au | 69
 body
MUD
Centuries of healing
The use of mud in health and beauty
treatments isn’t new. Cleopatra is perhaps
the most famous mud-enthusiast; the
Queen of Egypt founded the world’s first
spa, located by the Dead Sea, and was
allegedly said to use mud-wraps to keep
her skin looking youthful. Today, people
still travel from around the world to float
in the Dead Sea and lather themselves in
mud in the name of smooth, glowing skin.
Closer to home, New Zealand Mãori
have used geothermal muds and
sulphurous waters in traditional healing
practices for centuries to soothe their
battle-scarred bodies. New Zealand
is home to some of the most active
geothermal activity in the world, and the
Rotorua region on the North Island is
home to Hell’s Gate, the country’s only
geothermal mud spa.
Mud baths
Mud baths are perhaps the most common
way to reap the benefits of mud. I visited
the Hell’s Gate mud spa for exactly that
reason. Holding my breath a little to avoid
the smell of rotting eggs (caused by the
mineral-rich sulphur water), I immersed
myself in the warm water, slathering
clumps of mud onto my arms, back and
face. Washing it off some 20 minutes
later, my skin felt softer and smoother,
with a slight tingle. Was it just a placebo?
Science suggests not.
Mark Frazer is a tour guide at Hell’s
Gate. According to Frazer, the mud at
the geothermal spa is so healing that it’s
70 | wellbeing.com.au
medically certified and was once supplied
to a local hospital. “[Hell’s Gate] used to
supply black mud to a hospital in Rotorua,
which treated people with ailments like
arthritis and rheumatism,” says Frazer.
The key mineral that helps ease
aches and pains is magnesium, but the
geothermal mud also contains silica,
alumina, calcium, iron, titanium, sulphur,
phorsphorus, sodium and potassium.
Such minerals are also beneficial
for acne-prone skin, particularly the
bactericidal properties of sulphur, which
kills bacteria and assists in the prevention
and elimination of acne. “We had a young
fellow here three years ago,” says Frazer,
“working during the summer for a couple
of months. He had chronic acne. We put
him on a program of using the mud on his
face once a day, and when he left, that acne
was virtually clear.”
The benefits of mud baths aren’t unique
to New Zealand. In 2010, a study published
in the Rheumatology International journal
explored the efficacy of mud packs and
baths as a treatment for patients suffering
from knee osteoarthritis. Researchers based
at Rome’s Sapienza University separated
patients into two groups; one underwent
three cycles of mud-based spa therapy over
the course of a year, and the other did not.
Overall, the mud-bath therapy remarkably
improved the clinical conditions of patients
with knee arthritis and significantly reduced
the frequency and severity of symptoms.
Mud baths are not recommended for
pregnant people, those with high or low
blood pressure or with certain health
conditions. If you’re unsure then consult
with your doctor before taking one.
Injuries and trauma
Mud and clay are also used to help heal
and soothe trauma sites on the body.
Mud-packing is an alternative therapy that
has been used for centuries to help heal
injuries, old wounds, aches and pains. Clay
is mixed with herbal fluids to increase its
detoxification properties and it’s applied to
specific areas of the body such as scars and
surgery or pain sites, and left on for around
10 minutes before being washed off.
Gary Beck is a naturopath who has
been practising for over two decades and
specialises in mud-packing. “Mud-packing
is a tool used to help overcome some form
of trauma or blockage in the body,” says
Beck. “More specifically, it’s used to unblock
energy flow in areas that have become
blocked or traumatised. The term I use is
that the trauma has caused an ‘interference
field’. If you can envisage the meridian
system used in acupuncture or Traditional
Chinese Medicine, you may get a feel for
how an area at one end of your body may in
fact be affecting another part of your body.”
Photo: Sandie Clarke on Unsplash
Practitioners believe that trauma
blocks the flow of energy and disrupts how
that energy communicates with organs,
hormones and the body’s nervous system
and energy centres, and that mud-packing
treatments can help alleviate these issues.
Mineral-rich mud
In 2002, the Journal of Clinical Rheumatology
reported the results of a small study
conducted with mud pack treatments
for knee arthritis. A group treated with
natural mineral-rich mud compresses had
a significant reduction in knee pain, but
another group, given mineral-depleted mud
compresses, had no significant change.
Not all mud is made equal. You can’t
simply scoop a handful of mud from your
garden and expect magical results; the key
is mineral-rich mud.
Dr Zara Celik, a chiropractic doctor and
owner of Melbourne’s Amara Wellness
Centre, explains that high-quality mud
is essential. Mud products can be
purchased directly from professionals, but
if you’re keen to make your own, Dr Celik
recommends buying certified organic mud
or clay, which you can mix with water or
food-grade rosewater to form a paste.
Massage onto your skin, leave to dry for
oily skin, or almost dry for dehydrated skin,
and wash off with a warm damp cloth.
Depending on what you want to achieve
with your skin, you can add extra elements
to the clay for a nourishing facial boost.
“We sell certified organic clay here at the
Wellness Centre. [Clients] can just mix it
with water and apply, or they can put serum
in it if their skin’s really dehydrated and dry,”
says Dr Celik. “I also recommend using raw
aloe vera gel extract, blended and added to
the clay, for skin that is dehydrated or very
itchy, particularly for eczema or rosacea.”
Opioid alternative
One of the newer and more innovative
breakthroughs in using mud for
health purposes has nothing to do
with slathering it on your skin, but its
potential for the future of antibiotics and
pain relief medicine. In 2019, a sample
of estuarine mud taken in Tasmania 16
years before has yielded a potential new
class of painkiller as potent as opioids,
but without their disadvantages. The
properties of the mud’s marine fungi
have the potential to bypass many of the
negative side effects associated with
traditional pain relief, including increased
tolerance and addiction.
Professor Rob Capon is one of the
researchers who made the discovery.
Professor Capon is a professorial research
fellow at the University of Queensland’s
Institute for Molecular Bioscience. His
research specialises in the search for
molecules from nature that can be used to
solve important scientific issues.
The potential of the findings from the
Tasmanian mud are still being explored
and, unfortunately, Capon’s research faces
many obstacles. “It’s very expensive to
get a new analgesic (painkiller) onto the
That feeling of joy you get after an afternoon of digging in
the garden isn’t just the satisfaction of a hard day’s work
— there’s a science behind it. Good bacteria … have the
potential to boost our mood.
market,” Professor Capon explains. “A lot
of the large pharmaceutical companies
have stepped away from even trying on the
grounds they don’t want to run the risk
of failure. They would rather focus on a
different type of drug, which has a higher
risk to market profile. So it’s a commercial
challenge to get a new analgesic funded
through the development phase.”
After the initial discovery, Professor
Capon’s findings have now been passed
onto researchers at the University of Sydney
who have expertise in pharmacology
and neuroscience for the next phase of
experiments. Capon is hopeful that the
researchers can put a strong enough
case together to approach a major
pharmaceutical company in the future.
Antibiotic resistance
Pain relief isn’t the only discovery found in
the study of mud; it could also pave the way
for new antibiotics. As superbugs become
increasingly resistant to antibiotics and
threaten to cause 10 million deaths per
year worldwide by 2050, researchers are
desperately looking for answers.
“One of the other [findings] we have,
which is progressing even better, comes
from a soil sample from a desert region in
North Queensland,” says Professor Capon.
“It gave us a bacterium on that occasion,
rather than a fungus, and produced
molecules that we discovered are very
effective at killing tuberculosis, including
multidrug-resistant strains of tuberculosis.”
Research is still ongoing, and Professor
Capon’s team also runs the Soils for
Science program, inviting Australians to
donate samples of mud from their backyard
so the researchers can study them to see
what other medical advances could be
made. Details can be found on their website
(https://imb.uq.edu.au/soilsforscience).
Stress buster
That feeling of joy you get after an
afternoon of digging in the garden isn’t
just the satisfaction of a hard day’s
work — there’s a science behind it.
Good bacteria in soil form part of the
microbiomes that build our resistance
to illness and fight the bad bacteria that
causes infection, and the good bacteria
also have the potential to boost our mood.
In 2007, researchers from Bristol
University and University College London
carried out experiments using laboratory
mice, and discovered that a “friendly”
soil-dwelling bacterium called
Mycobacterium vaccae activated brain cells
to produce serotonin (“the happy hormone”)
and altered the mice’s behaviour in a similar
way to antidepressants.
Another study, published in the
Proceedings of the National Academy of
Sciences in 2016, showed that injections
of M. vaccae prior to a stressful event
could prevent a “PTSD-like” syndrome in
mice, fending off stress-induced colitis
and making the animals behave in a less
anxious manner when stressed again later.
This study was led by Christopher Lowry,
associate professor in the Department
of Integrative Physiology and Center for
Neuroscience at the University of Colorado
Boulder. Associate Professor Lowry hopes
this bacterium could potentially be used to
develop a microbe-based “stress vaccine”.
“We are hoping that M. vaccae NCTC
11659 [a strain of the bacterium] could
be used for prevention of PTSD,” says
Professor Lowry. “For example, by initiating
a treatment regimen after trauma.
Alternatively, M. vaccae NCTC 11659 could
be used for prevention in individuals with
a high risk of future trauma exposure, such
as active military personnel, first responders
or nurses in COVID-19 intensive care units.”
Research is ongoing and showing positive
results to date, and once funding is secured,
researchers are planning to take their
findings to clinical trials.
Mud is more than just a nuisance when
it’s trailed through the house. It holds an
array of health and wellbeing benefits,
some of which are paving the way for
the future of medicine — something to
remember next time you’re digging in the
dirt or clapping the mud off your shoes.
A teaspoon of soil holds endless
possibilities for health and wellbeing.
Jo Jukes is a British-born freelance writer
based in Sydney. She loves waking up to the
sound of the ocean, and writes about travel,
health and wellbeing. Find her on Instagram
@what_ joey_did_next.
wellbeing.com.au | 71
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 body
ESSENTIAL OILS
Soothing oils for
pregnancy
Pregnancy is a magical time, but it can also be uncomfortable in
many ways. Whether it’s an aching back or increased levels of stress
and anxiety, essential oils can alleviate many common pregnancy
complaints and make this time that bit more comfortable.
P
regnancy is an exciting time filled
with anticipation and joy. It is also
a time of transformation in which
your body goes through aches
and pains, hormone fluctuations and
many other changes — not to mention
the emotional shifts as you move from
one trimester to another. Add to the mix
a rapidly changing body, and pregnancy
can be quite a challenging time.
It’s natural to search for remedies that
will help with pregnancy complaints. One
such intervention is the use of essential
oils and aromatherapy, which is quickly
becoming commonplace among pregnant
women. But there are a few things to watch
out for in order to ensure the safety of you
and your baby. It is critical to understand
what essential oils to use and how to use
them during the three trimesters and when
you’re in labour.
As aromatherapy expert and author of
A Scented Life, Pat Princi-Jones says, “It is
important to respect the healing potential
of pure essential oils and take into account
that they are 70 times stronger than their
plant counterpart.”
Essential oils are volatile liquids
derived from various plants through steam
or hydro-distillation of leaves, roots, seeds,
flowers or bark. Only some oils, like citrus
oils, are cold-pressed. Essentially, a large
amount of plant material produces only
a small amount of concentrated oil, which
is present in all plant organs and leaves
at a low concentration of 0.1 to 1 per cent,
with some exceptions such as clove oil,
which has a 10 per cent concentration.
The chemical composition of each
essential oil is unique, depending on
the plant source. But all oils primarily
consist of terpenes, which give the oils
their distinct aromas and impart
powerful antimicrobial, antioxidant,
anti-inflammatory and pain-relieving
abilities — just by using a small amount.
74 | wellbeing.com.au
Words MEENA AZZOLLINI
“In order to fully appreciate why
essential oils have such an immediate and
profound impact on our psyche and body,
we need to understand two physiological
processes: how the olfactory system works
and how essential oils are absorbed into
the body,” says Princi-Jones.
When essential oils are inhaled,
millions of receptor cells in the nose send
messages through the olfactory nerve to
the limbic system — the part of the brain
responsible for memory, emotions and
behaviour. Within milliseconds, the limbic
system analyses the odour message and
… the use of essential oils in
pregnancy is a controversial
topic. One of the primary
concerns is that there is not
enough research into how
essential oils impact the
developing foetus.
conveys it to other parts of the brain that
control blood pressure, breathing, stress
levels, heart rate and hormone balance.
The biological processes of inhaled
essential oils by the olfactory system can
have a profound impact on our overall
health and wellbeing.
“When applied topically, essential
oil compounds are absorbed into the
body through the pores of the skin, the
sweat glands and the hair follicles,” says
Princi-Jones. Because essential oils can
dissolve in fat, they are able to penetrate
the skin’s natural fat and disperse into
underlying organs and tissues.
“One of the wonders of aromatherapy
is that the healing powers of essential oils
can be utilised for just about any condition
or phase in a woman’s life, and pregnancy
is no exception,” explains Princi-Jones.
“Essential oils are capable of enhancing
mood, balancing hormones and helping
with those annoying discomforts often
experienced during this time.”
But the use of essential oils in pregnancy
is a controversial topic. One of the primary
concerns is that there is not enough research
into how essential oils impact the developing
foetus. When applied topically, essential oils
penetrate the skin or other tissues within
a matter of 20 minutes and can even cross
the blood–brain barrier. This is a concern
that because the placenta is known to be
permeable to many essential oils, there is an
increased risk of toxicity to the foetus.
While the level of toxicity depends on
the plasma concentration of the essential
oil, the foetus is less likely to tolerate these
substances than the mum-to-be, according
to Robert Tisserand and Rodney Young,
authors of Essential Oil Safety: A Guide for
Health Care Professionals.
“The dangers of systemic toxicity increase
tenfold with oral administration,” says
Princi-Jones, emphasising that essential
oils should not be ingested during pregnancy
as the amount of essential oil reaching the
foetus can be high. But if applied topically,
either through massage or a compress with
a recommended dilution of less than 1 per
cent, or no more than four drops in a bath,
then the amount of essential oil that reaches
the placenta is minuscule.
The International Federation of
Photo: Mathilde Langevin on Unsplash
Professional Aromatherapists (IFPA)
pregnancy guidelines state that “small
amounts of essential oils can be beneficial
to the baby and there are no recorded
instances of harm being caused to the
child through essential oils used in
aromatherapy massage.”
According to IFPA, it’s important to
remember the extra layer of fat you develop
under the skin by the second trimester acts
as a barrier between the essential oil and
your growing baby. The essential oils are
absorbed and dissolve in the fat from where
it releases slowly into other tissues.
“Given essential oil use is trending at
present, extra care needs to be taken to
ensure you are choosing a true and authentic
essential oil from a reputable supplier,” adds
Princi-Jones. “It’s important to do some of
your own research and above all make sure
you trial all of the oils and the impact they
have on you before you commence use.”
First trimester
The first 13 weeks of your pregnancy are
most crucial as your baby develops major
organs, and any risk to the baby should be
avoided. Some essential oils are also linked
to uterine contractions, and with no clear
evidence available they can potentially put
you and your baby’s health at risk.
“Don’t use oils topically at all during
this time,” warns Princi-Jones. “Simply
diffuse a few drops of your favourite citrus
peel for a one hour interval, such as lemon
or tangerine to uplift your spirits.” Experts
also warn against the use of aromatherapy
products during the first trimester, as these
products contain essential oils.
Recommended oils to diffuse (only)
for your first trimester: Ginger,
lavender, lemon, mandarin, Roman
camomile, spearmint, tangerine.
Second and third trimesters
By the second and third trimester, your
baby is more developed, and you can use
specific oils topically through massage
or in a bath, provided you are having
a healthy pregnancy.
Aimee Sing, a Blue Mountains-based
doula, lactation expert and mum of three,
says she used essential oils in the second
and third trimesters after consulting with
an aromatherapist. “I mostly used lavender
essential oil for easing headaches, nausea
and for sleep, it made such a massive
difference!” she says. “I also used wild
orange essential oil during the later parts
of my pregnancy to provide an energy
boost.” In her third trimester, Sing found
these oils to be particularly helpful in
easing uncomfortable symptoms associated
with fatigue, hormonal headaches,
sleeplessness and restless legs.
wellbeing.com.au | 75
 body
ESSENTIAL OILS
Melbourne-based mum of two,
aromatherapist and infant massage
instructor Catherine Cervasio used
a blend of camomile and lemon to relieve
heaviness and pain in her legs, occurring in
the later part of her pregnancy. “The lemon
historically said to be a ‘vasoconstrictor’
[helps support vein wall strength] perfectly
balanced with the earthy aroma of the
camomile,” she says.
Essential oils are used in the second
and third trimesters for several pregnancy
complaints, including for relieving aches
and pains, for restful sleep, to uplift
moods, to alleviate nervous tension and
for relaxation. One of the most common
concerns is the appearance of stretch
marks, affecting almost 90 per cent
of women. Certain essential oils have
shown promising results in reducing the
appearance of stretch marks.
Cervasio, who has developed an award-
winning brand of natural skincare, applied
a blend of petitgrain and mandarin together
with organic rose hip and natural vitamin E
oil to minimise stretch marks during her first
pregnancy. “By the time I was in my second
pregnancy I had developed this fabulous
blend into an even richer, moisturising mix
with avocado and jojoba oils.”
Stress is another common complaint
during pregnancy, along with mood swings
and emotional ups and downs, although
excessive stress can increase your risk
for certain complications such as
pre-eclampsia, miscarriage, preterm birth
and low birth weight for your baby.
Some essential oils are useful for
relieving stress and have been known for
their calming effect on the mind. “I believe
using essential oils in vaporisers around
the house or placing a drop of oil on the
collar of my clothes played a big part in
76 | wellbeing.com.au
being able to cope with stress,” says Gold
Coast-based aromatherapist and prenatal
massage therapist Carley Borman, who
experienced extreme stress during her first
pregnancy and found that using bergamot,
geranium and patchouli helped her
manage her stress levels. “I also managed
early pregnancy nausea the same way,
wearing peppermint oil on my collar.”
Another popular essential oil known for
its calming effect is lavender oil, derived
from lavender flowers. Studies have shown
the relaxing benefits of lavender oil, and
when properly used during pregnancy and
labour it can calm the nerves, soothe aches
and pains and even reduce labour pain.
“Some people are turned off by
lavender, but this could be because a
particular variety isn’t appealing,” says
Cervasio. “I love French lavender, which
is softer and truer to ‘lavender’ compared
to, say, a more camphorous lavender,
often grown in the lower regions.” For
those who don’t like the smell of lavender,
rose oil is a great option. This floral oil,
often associated with the heart chakra, is
known to reduce stress and can alleviate
anxiety during labour.
Studies have found Roman camomile oil
has a gentle relaxing effect on the central
nervous system, thus encouraging stress
relief and even offering relief from migraines.
Geranium oil is another effective option,
proven to be effective in reducing anxiety in
the first stage of labour.
Recommended oils for second
and third trimesters: Bergamot,
frankincense, grapefruit, lime, neroli,
patchouli, petitgrain, rose absolute,
sandalwood.
“One of the wonders of
aromatherapy is that the
healing powers of essential
oils can be utilised for just
about any condition or
phase in a woman’s life, and
pregnancy is no exception.”
Labour
Increasingly, essential oils are becoming
a staple in birth plans and are a part of
an extensive toolkit used by doulas and
midwives during labour.
A 2011 Cochrane review discovered that
the pain associated with labour was less in
women who used aromatherapy; they also
showed lower anxiety scores. Other potential
benefits seen were a reduction in diastolic
blood pressure and shortened labour. The
participants in the review used different
methods of applying essential oils, including
using essential oil in a warm footbath.
Another British study of 8000 women
giving birth using aromatherapy showed
that 50 per cent of the mothers found
the use of essential oil during labour to
be helpful. Participants rated rose and
peppermint oil to be most useful.
According to Mem Davis, a naturopath
and doula, essential oils used during labour
should be based on personal preferences.
“During labour, a woman’s sense of smell is
altered and is often far more sensitive; she
may dislike the smell of some oils that she
would usually tolerate.”
Essential oils are deeply connected
to our memories. “Few things move us
so profoundly as the sense of smell and
the memories and emotions it evokes,”
says Princi-Jones. These memories can
be either positive or negative, and using
certain oils during labour can trigger
emotional memories connected to the
scent of the oil, thus intensifying the
experience of birth. That’s why experts
recommend testing essential oils before
Photo: Katherine Hanlon on Unsplash
using for labour.
Davis uses a small selection of oils for
her clients during the last trimester and for
birth for safety reasons. “I use clary sage
for massaging around the feet and ankles,
particularly during the last couple of weeks
when there are signs of pre-labour,” she
says. “During labour, I keep lavender handy
for a calm environment, citrus or jasmine for
boosting mood and energy, and peppermint
for nausea.” She also recommends using
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 body
ESSENTIAL OILS
Essential oil
recommendations
from aromatherapy
expert Pat Princi-Jones
First trimester
Morning sickness: Diffuse one
drop each of ginger, lemon and
spearmint before retiring and
upon waking. Breathe deeply.
Alternatively, add the drops to a
dish of steaming water and place
it by your bed.
Skin: Moisturise your skin with
jojoba oil to help prevent stretch
marks and promote suppleness.
Warm one teaspoon between
your hands and massage gently
over the abdomen, hips, thighs
and buttocks in a circular motion
for a gorgeous glow that protects
and nourishes the skin. Regular
use of jojoba is nourishing and
regenerating to the skin.
To diffuse: Lavender and
Roman camomile.
Second and third
trimesters
Stretch mark prevention:
Add two drops each of Roman
camomile, frankincense, lavender,
mandarin and neroli to 80mL of
jojoba or coconut oil. Warm a few
drops between your fingertips
and apply gently to your skin.
The oil keeps for three months if
stored in a cool dark place.
Melancholy: A weekly bath is
comforting and can help with
those unpredictable mood swings.
Add one drop each of lavender,
mandarin and neroli to one
tablespoon of jojoba and add to
warm bath water. Swirl to disperse
oils, and soak for 15 minutes with
knees bent and your head gently
resting on your knees.
Aching back: Add one drop each
of lavender and neroli to a wet
washer and apply cloth to lower
back area until the cloth gets cold.
Repeat compress.
78 | wellbeing.com.au
Safety protocols when
using essential oils
during pregnancy
Don’t ingest essential oils.
Don’t apply topically in the first
trimester.
Use in a diffuser for the safest
option.
Buy premium-grade oils only
from a reputable supplier.
Always dilute essential oils in a
carrier oil such as jojoba, coconut
or sweet almond.
Don’t exceed the dosage
recommendation.
Consult your doctor and an
aromatherapist before using.
Essential oils
generally regarded as
safe during pregnancy
This list can vary as there is very little
research and clinical trials available
to support their use. We can only be
guided by an understanding of the
chemical compounds found in each oil.
Bergamot, cardamom, eucalyptus
(Eucalyptus globulus first-grade
only), frankincense, geranium, ginger,
grapefruit, lavender (Lavandula
angustifolia first-grade only), lemon,
mandarin, neroli, palmarosa,
patchouli, peppermint, petitgrain,
Roman camomile, rose spearmint,
sandalwood, tangerine, ylang ylang.
Remember that citrus peel oils are
phototoxic and must not be worn for
12 hours prior to sun exposure.
Essential oils not
safe for use during
pregnancy
Please note that this list is not
exhaustive.
Angelica, aniseed, basil, birch,
camphor, cinnamon leaf, citronella,
cumin, fennel, hyssop, laurel,
lemongrass, lemon myrtle,
marjoram, mugwort, nutmeg, oak
mass, parsley, pennyroyal, rue,
sage, tansy, tarragon, thuja, thyme,
wintergreen, wormwood.
a drop of essential oil on a tissue that can be
inhaled and then disposed of easily so that
no lingering smells stay in the room in case
the baby needs a little extra help breathing
after it is born.
“I used a couple of drops of sandalwood
oil on a tissue and breathed in during
contractions. This tissue with the oil
became a security blanket for me. I recall
after my baby was born one midwife
remarking that I could probably let go of
the tissue,” says Cervasio.
Using an electric diffuser is another
popular option. Experts recommend not to
go overboard as the smell of the essential
oils can linger in the air, affecting both
the mother in labour and the healthcare
providers in the room. They may experience
headaches and other unwanted symptoms
which may intensify even more for the
birthing mum because of her altered
sensitivity to smells.
Although some essential oils can be
applied topically during labour, they can
sometimes lead to irritation. “I don’t use
other oils topically, with lavender being the
exception for high stress or elevated blood
pressure,” says Davis. While spot-checking
for any adverse reactions is recommended
before using essential oils during labour,
a few drops of oil on a cloth placed on your
forehead or the back of your neck is enough
for the oils to be effective. “If you’re using
an oil topically, be sure to dilute it — most
come with a guide on how many drops per
tablespoon of base oil,” Davis advises.
Pregnant women have been using
aromatic plants and plant extracts for
centuries for many pregnancy-related
concerns as well as for preparing for labour
and motherhood. While scientific studies
catch up to draw conclusive evidence on the
safety of certain essential oils, some clinical
evidence supports the use of essential oils
during pregnancy, but only when used safely
and as recommended by experts. If you
are pregnant for the first time and want to
use essential oils, then it’s vital to seek the
advice of a healthcare professional.
Meena Azzollini is a health and wellness writer
who helps businesses engage their audience
with the power of words.
Photography Getty Images
Recommended oils for labour:
Clary sage (only use in the presence
of a midwife),frankincense,
geranium, lavender, lemon,
mandarin, peppermint, Roman
camomile, sandalwood.
 special report
DIETARY OILS AND FATS

Ultimate oils
Scouring shelves for the ideal oil can be confusing. Which oil has
abundant essential fatty acids, low rancidity and a high smoke
point for cooking? We take you through an ocean of oily options
in this detailed look at the oil you need.
Words CAROLINE ROBERTSON

C
onfusion has abounded as to
the benefits and detriments of
dietary fat since researcher Ancel
Keys presented his diet–lipid–
heart disease hypothesis at a 1955 WHO
meeting and the 1979 US McGovern report
recommended people eat less fat and
more carbs. Though curbing fats has been
the cornerstone of cardiovascular disease
management for decades, compelling
evidence contradicts advice to reduce
fats, rather advocating moderate healthy
fats within a balanced diet. Research
also indicates that the main contributors
to heart disease are oxidation and
inflammation fuelled by hydrogenated oil,
refined grains, sugar and processed foods.
While unadulterated fats are essential,
adulterated fats are dangerous. Dr Mark
Hyman warns, “Our typical Western diet
is full of inflammatory fats — saturated
fats, trans fats, too many omega-6,
inflammatory, processed vegetable oils
like soy and corn oils.” Hydrogenated
fats are created in an industrial process,
adding hydrogen to liquid vegetable oils
to make them more solid. They include
stick margarine, vegetable shortening,
commercial baked goods and fried
fast food. Hydrogenated oils have been
associated with an increased risk of insulin
resistance, metabolic syndrome, type-2
Photography Getty Images

diabetes, inflammation and increased

levels of LDL (bad) cholesterol.
However, healthy oils properly prepared
are vital for health. Along with each oil’s
specific benefits, fats are essential to
absorb vitamins A, D, E and K. They also
help healthy cell membranes, muscle

80 | wellbeing.com.au
wellbeing.com.au | 81
 special report
DIETARY OILS AND FATS
movement, neural pathways, skin and joint
lubrication and cushion organs. According
to the Victorian government’s Better Health
Channel, omega-3 fatty acids appear to
lower blood pressure, improve blood vessel
elasticity, facilitate normal heartbeat, thin
blood to reduce clots, ease inflammation,
support immunity, prevent depression and
contribute to a baby’s brain development.
Bestselling author of Fats that Heal, Fats
that Kill, Udo Erasmus, advises omega-3
for staying warm as “it increases metabolic
rate, energy production and heat”.
The oils we eat regularly can make or
break our brain and our body. Just as an
oil change can make a car run smoothly,
eating optimal oils tunes us up. To thrive
from oils and avoid adverse affects, let’s
separate fat from fiction.
Fat facts
Studying oil chemistry can be a slippery
subject, but it is helpful to grasp basic
concepts. There are four main types of
dietary fats — saturated, monounsaturated
(omega-9 fatty acids), polyunsaturated
(omega-3 and omega-6 fatty acids) and
trans-fatty acids.
Health-promoting sources of polyunsaturated fats include
salmon, flaxseeds, walnuts and unhydrogenated soybean oil.
82 | wellbeing.com.au
Natural trans-fatty acids in dairy may
be beneficial due to the conjugated linoleic
acid content. Artificial trans fats, also
known as partially hydrogenated fats, are
vegetable oils that are chemically altered to
stay solid at room temperature. Trans-fatty
acids are also formed when oils are heated
at extreme temperatures or reused for
frying. WHO and the International Food and
Beverage Alliance aim to eradicate trans fats
worldwide. According to WHO, industrially
produced trans fats have caused over
500,000 deaths from coronary heart disease
globally annually.
Artificial trans fats are empty calories
that can increase bad LDL cholesterol,
inflammation, insulin resistance and heart
disease. Foods that contain artificial trans
fats may include vegetable shortening in
baked goods, microwavable popcorn, some
margarines, vegetable oils like canola, fried
fast food, non-dairy creamers, chips, pies,
pizza, frosting and crackers. The best way to
avoid eating trans fats is to shun foods with
hydrogenated oils while preferring a diet rich
in fresh, whole foods with vegetables, fruits,
whole grains, legumes and healthy fats.
Polyunsaturated fatty acids (PUFAs)
have two or more double bonds in their
carbon chain. “Poly” means many and
“unsaturated” refers to double bonds.
These liquid oils include corn, safflower
and sunflower. Health-promoting sources
of polyunsaturated fats include salmon,
flaxseeds, walnuts and unhydrogenated
soybean oil. Scientific studies have
found omega-3 and -6 fatty acids can
protect against heart disease, decrease
inflammation, increase good HDL
cholesterol and lower triglycerides.
Monounsaturated fats (MUFAs) are
considered health-promoting providing
they aren’t overheated. They are generally
liquid at room temperature, but harden
when chilled. MUFAs include avocado, nut
butters, olive oil and peanut oil. They have
similar health benefits to PUFAs including
lowering LDL cholesterol, reducing heart
disease risk, improving blood vessel
function, stabilising insulin levels and
normalising blood sugar.
Saturated fats have divided nutrition
experts for decades. These fats are
saturated with hydrogen with single bonded
Photography Getty Images
carbon molecules. They include dairy,
meat, butter, coconut and palm oil. Though
saturated fats can increase both LDL
and HDL cholesterol, meta-studies have
suggested that saturated fat intake doesn’t
increase heart disease. A disproportionate
quantity of saturated fat coupled with
processed food can contribute to health
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 special report
DIETARY OILS AND FATS
issues however. A balanced, fresh,
wholefood diet with moderate saturated
fats can support health in conjunction with
a healthy lifestyle. Saturated fats are vital
to create cell membranes, bones, protect
the liver from toxins, improve immunity and
protect against harmful micro-organisms.
They also contribute to making cholesterol,
which is essential to produce hormones,
vitamin D and fat-dissolving bile acids.
Need omegas?
Omega-3 and -6 fatty acids are essential
in our diet because we can’t create them.
However, you can make omega-9 fatty acids.
Omega-3, -6 and -9 are so called according
to where double bonds sit on their fatty acid
chain. For example, the final double bond in
an omega-3 fatty acid occurs three carbons
from the chain terminal.
The ideal ratio of omega-3 to
omega-6 is around 1:4, but studies
suggest that a Western diet can have
a ratio as imbalanced as 1:17. A 2008
study published in Experimental Biology
and Medicine summarises “a very high
omega-6/omega-3 ratio, as is found
in today’s Western diets, promotes the
pathogenesis of many diseases, including
cardiovascular disease, cancer and
inflammatory and autoimmune diseases,
whereas increased levels of omega-3
PUFA (a lower omega-6/omega-3 ratio),
exert suppressive effects.”
There are three common omega-3 fats
obtained from dietary sources such as algae,
chia seeds, flaxseeds, salmon and walnut.
Eicosapentaenoic acid (EPA), originally
Signs of omega-3 deficiency include allergies, dandruff, dry
skin, brittle hair, excessive ear wax, rashes, tiredness, insomnia,
poor concentration, memory loss, aching joints, leg cramps, thin
nails and painful or prolonged periods.
84 | wellbeing.com.au
from microalgae, can reduce depression
and inflammation, and docosahexaenoic
acid (DHA), found in fish, is vital for the
brain. Unfortunately a study published in the
May 2016 issue of Progress in Lipid Research
revealed that the majority of the world’s
population is deficient in DHA and EPA.
Alpha-linolenic acid (ALA), present in
plant oils, supports the heart, immune
and nervous system. Though there is
a belief that the conversion of vegetarian
ALA to omega-3 is poor, Erasmus says,
“If you have enough ALA, your body will
automatically convert it to what your body
requires at the time.” Interestingly, a study
of 14,422 people published in the American
Journal of Clinical Nutrition discovered that
non-fish eaters had higher conversion
rates of ALA than fish eaters.
Signs of omega-3 deficiency include
allergies, dandruff, dry skin, brittle hair,
excessive ear wax, rashes, tiredness,
insomnia, poor concentration, memory
loss, aching joints, leg cramps, thin nails
and painful or prolonged periods. Babies
need sufficient omega-3 for healthy
eye and brain function. Children with
low omega-3 have been shown to be
more prone to attention deficit disorder,
behavioural problems and depression.
The Western diet is abundant in
omega-6 and 9 fatty acids. Omega-6 fatty
acids are PUFAs essential for energy
and immunity. Linoleic acid is the most
common omega-6 fatty acid, abundantly
available in flaxseeds. Other omega-6
fatty acids are gamma-linoleic acid (GLA)
in borage along with conjugated linoleic
acid (CLA) in milk. Excessive omega-6
can increase inflammation, raise blood
pressure, cause blood clots, retain water
and increase risk of heart attack or stroke.
In the form of conjugated linoleic acid
(CLA), moderate omega-6s can facilitate
fat loss, reduce nerve pain, lower blood
pressure, support bones, lower risk of
heart disease, reduce ADHD and ease
rheumatoid arthritis. Common sources
of omega-6 are corn oil, safflower oil,
sunflower oil, soybean oil, sunflower seeds,
pumpkin seeds and walnuts.
Omega-9 fatty acids are
monounsaturated oils produced internally.
They may reduce the risk of cardiovascular
disease and complement essential fatty
acids’ role if taken in the ideal proportion.
Omega-9s are found in common oils
including avocado and olive.
Liquid gold
Multiple factors affect oil’s quality,
according to Dr Selina Wand, research
director of the Olive Center at the
University of California, who writes,
“Chemical changes depend on many
variables such as the moisture, acidity, and
antioxidant properties of an oil.” Some oils
are naturally stable and preserved due to
their high antioxidant levels, like sesame
oil. Other oils can oxidise and go rancid
rapidly, such as vegetable oil. Rancid oil
contains free radicals, which contribute to
inflammation and cell destruction.
The smoke point of oil is the temperature
at which it starts smoking. Scientific studies
show overheating oils to their smoking
point causes them to generate toxic fumes
and free radicals and hydrogenates the
oil, destroying nutrients. Erasmus agrees:
“When we burn the oils, they burn us. When
we fry the oils, they fry our health.”
Olive oil has a low smoke level of
190–207°C, hence it is ideal to cook it on
a low heat for minimal duration or enjoy
it uncooked. But buyer beware: a CBS
report found that up to 70 per cent of
the extra-virgin olive oil sold worldwide
is mixed with cheaper oils. Ghee, on the
other hand, has a high smoke point of
250°C, which is well above the normal
cooking temperatures and is higher than
most vegetable oils.
To ensure oil remains fresh, smell
Photography Getty Images
a bottle every use. Off oil will smell
strange, appear cloudy, thicken and
potentially contain mould. The more
saturated a fat is the less prone it is to
become oxidised from light and heat
exposure. Ideally store oils in airtight,
dark glass or ceramic containers in
a cool cupboard or fridge. Plastic or metal
wellbeing.com.au | 85
 special report
DIETARY OILS AND FATS
containers can alter oil and leach harmful
chemicals. Prefer smaller bottles to reduce
long-term exposure. To extend oil longevity,
consider adding vitamin E oil.
Outstanding oils
Understanding an oil’s flavour, smoke point,
consistency and special strengths show us
how to apply them for culinary or curative
purposes. Prefer oils that are organic,
unrefined and cold-pressed. Unrefined oils
retain flavour, enzymes and nutrients but
may have lower smoke levels. Refined oils
are processed through filtering, bleaching
or heating to remove volatile compounds
that denature virgin oils.
Algal oil
Fortunately, vegetarians can now access
abundant omega-3, EPA and DHA from
the same place fish source theirs — algae.
Research found fish accumulate high levels
of omega-3s because of their algae-rich
diet. Algal oil also has a very high smoke
point of 251°C. Because it’s grown under
controlled conditions and purified, algal oil
is free from toxins that may be present in
fish oils. Its neutral taste and odour are less
likely to cause a fishy aftertaste or nausea.
Studies support algal oil for reducing
triglyceride levels, lowering risk of heart
attack and depression and as an eye tonic.
Avocado
Extracted from avocado pulp, this oil is
delicious cooked or raw. With the highest
smoke point of any plant oil, it’s suitable for
cooking. Though the ratio of omega-6 to
omega-3 is 12.5:1, it is still considered
anti-inflammatory and is prescribed
medicinally for arthritis management.
Scientific studies have verified avocado
86 | wellbeing.com.au
oil’s power to decrease LDL cholesterol,
reduce blood triglycerides and lower blood
pressure. It also contains carotenoid lutein
which supports healthy eyes. Avocado’s
emollient properties ensure optimal
dermal hydration. Avocado’s fungicidal and
antibacterial activities are also beneficial for
dandruff and dermatitis. Adding avocado oil
to salad will increase carotenoid absorption
by up to 15.3 times according to a study
published in the Journal of Nutrition in
March 2005. Purchase pure avocado oil
from a trusted source, as a 2020 study at the
University of California discovered that the
majority of domestic and imported avocado
oil was rancid and sometimes 100 per cent
soyabean oil.
Smoke point: 250°C for unrefined oil.
Fatty acids: 12 per cent SFAs, 76 per cent
MUFAs, 12 per cent omega-6.
Nutrients: Vitamin E, carotenoids,
chlorophyll, heart-healthy oleic acid and
cholesterol-culling beta-sitosterol.
Borage
This pretty plant’s seed oil is a superstar
for inflammatory issues. Clinical evidence
supports borage oil’s efficacy for acne,
arthritis, breast pain, eczema and
menopause. Borage bears the highest
gamma-linolenic acid content of any seed
oil, which converts to anti-inflammatory
prostaglandin E1. Borage oil is best taken
raw in capsule form or topically as it has
a low smoke point.
Smoke point: 107°C.
Fatty acids: 20–26 per cent gamma-
linolenic acid and linolenic acid.
Butter
Hindu art depicting Baby Krishna stealing
freshly churned butter convey India’s
regard for this sunny spread. Butter’s
butyric acid is a powerful anti-inflammatory
that has been used to manage Crohn’s
disease. The vitamin A and D in butter can
boost bone health, increase immunity, aid
eyes, promote cell regrowth and support
skin. The omega-3 fatty acids in butter
also lower the level of omega-6 fatty acids
and thereby reduce risk of heart disease.
Studies show that organic grass-fed butter
is higher in anti-inflammatory omega-3
fatty acids. Natural butter is preferable to
margarine, which is chemically refined and
potentially hydrogenated and often contains
vegetable oils, emulsifiers, preservatives,
food acid and flavours. Being primarily
saturated fat, butter is great for gaining
weight but should be taken in moderation
by those suffering obesity.
Smoke point: 150°C for unrefined butter.
Fatty acids: 66 per cent saturated fatty acids;
26 per cent monounsaturated fat; and 3 per
cent polyunsaturated fat, linoleic acid (2 per
cent) and alpha-linolenic acid (1 per cent).
Nutrients: Vitamins A, D, E, B12 and K2,
iodine and selenium.
Coconut
Crowning coconut oil a superfood is an
exaggeration, but it does offer wholesome
dietary fat. Though this tropical treat is
a saturated fat, it contains lauric acid
which increases good HDL cholesterol.
Photography Getty Images
Coconut also has antifungal, antibacterial
and antiviral actions which explains why
oil pulling can cleanse oral impurities.
Coconut’s medium-chain triglycerides
are an easy energy source, feeding the
brain-clarifying ketones. A high-ketone diet
also reduces epileptic seizures in children
according to research reviewed by the

Though clarified butter has the same fat content as butter it
lacks lactose and protein. This also gives ghee a high smoke
level safe even for deep-frying.
Epilepsy Foundation. A daily dose of 30ml
of coconut oil reduced abdominal obesity in
a 12-week study involving 40 women.
Coconut oil is a beauty boon, maintaining
hair and skin moisture while preventing
protein loss, but with a comedogenic factor
of four it isn’t recommended for acne-prone
complexions. It’s also an excellent lubricant.
Smoke point: Refined 204 °C, unrefined
virgin 177°C.
Fatty acid profile: 92 per cent SFAs, 7 per
cent MUFAs, 2 per cent omega-6.
Nutrients: Vitamin E and medium-chain
triglycerides.
Flaxseed
Also known as linseed oil, this is the
richest plant source of omega-3 fatty acids
along with cancer-preventing lignans. The
high omega-3 and -6 fatty acids in flaxseed
oil are beneficial for inflammation, better
brains, healthy hearts and happier moods
and may lower cholesterol according to
recent research. Studies suggest that
taking 1–2 grams of flaxseed per day
can improve symptoms of dry eye, and
a Canadian study discovered that flaxseed
oil prevented breast tumour growth, likely
through alpha-linolenic acid (ALA) content.
Flaxseed oil is great as a gentle laxative. It
also supports shiny hair and hydrated skin
and even assists weight loss, according
to a 2015 study published in the Nutrition
Journal. Conversion of ALA to EPA and DHA
depends on gender, smoking, digestion and
diet. Many prefer fish oil for their omega-6,
but fatty acids in fish are about five times
easier to damage with heat, light and
oxygen than ALA. With its low smoke point
of 107°C, flaxseed oil shouldn’t be heated.
Ghee
Ayurveda exalts this golden elixir as the
healthiest edible fat. A study published
in The International Quarterly Journal of
Research indicated that medicated ghee
decreases serum cholesterol, triglycerides,
phospholipids and cholesterol esters.
Though clarified butter has the same
fat content as butter, it lacks lactose and
protein. This also gives ghee a high smoke
level, safe even for deep-frying. Ayurveda
utilises ghee for eye health, memory,
digestion, flexibility, rejuvenation and virility.
Ghee is a good source of DHA, which can
reduce the risk of ADHD, arthritis, cancer,
heart disease and insulin resistance.
Butyric acid in ghee along with vitamins A,
D, E and K boost immunity and gut health,
strengthens bones and improves eyes.
Traditionally prepared ghee from fermented
butter contains more phospholipids and DHA
than industrial methods of making ghee.
Fatty acid profile: 68 per cent SFAs, 28 per
cent MUFAs, 4 per cent PUFAs (1 per cent
omega-3, 3 per cent omega-6).
Smoke point: 250°C.
Hemp
Free from THC or CBD, hemp oil won’t
make you high but it may make you
healthy. Hemp is dubbed “nature’s
perfectly balanced oil”, due to containing
an excellent 1:3 ratio of omega-3 to
omega-6 fatty acid. Hemp seed oil
also has the highest plant source of
polyunsaturated fatty acids at around 80
per cent. The GLA in hemp seed oil has
been shown to assist ADHD, diabetes,
heart disease, high blood pressure, PMT,
rheumatoid arthritis and skin allergies.
Nutrients in hemp help healthy eyes,
support skin, are cardio-protective and
constitute an antioxidant for cellular
rejuvenation. Studies suggest that the
GLA found in hemp seed oil has a direct
modulating effect on prolactin, hence it
may help painful breasts and menopausal
issues. Hemp’s anti-inflammatory fatty
acids can ease eczema, dermatitis and
psoriasis. Considering hemp’s low smoke
point of 165°C it is best not to heat it.
Fatty acid profile: 80 per cent as
polyunsaturated fat, including omega-6
fatty acids such as linoleic acid (LA 54 per
cent) and gamma-linolenic acid (GLA 3
per cent), and omega-3 fatty acids such as
alpha-linolenic acid (ALA 17 per cent) and
stearidonic acid (2 per cent), 5 per cent to 11
per cent monounsaturated fat and 5 per cent
to 7 per cent saturated fat.
Nutrients: Vitamins A, C, E, phytosterols
and phospholipids.
Krill
Krill oil comes from cute crustaceans.
Though more expensive than fish oil,
krill may be worth it as a study
demonstrated krill oil’s EPA and DHA
phospholipids have a 121 per cent
higher absorption compared to fish oil
triglycerides. It has also proven to be
more effective than fish oil at lowering
blood sugar, triglycerides and “bad” LDL
cholesterol. Krill is packed with powerful
antioxidant astaxanthin for skin, eye
and cellular health. Some feel krill is
purer because it is at the bottom of the
food chain. Krill’s choline-containing
phospholipids and phosphatidylcholine
reduce homocysteine, which is linked to
heart disease. Be sure to look for a krill
oil that is sustainably sourced, with WWF
(World Wide Fund for Nature) protocols
in place.
Please consult your qualified healthcare
provider before commencing new
supplements or altering your medication.
Caroline Robertson has dedicated decades
to natural therapies. She practises as a
qualified naturopath, homeopath, remedial
masseuse and first aid trainer. For online or
in-person consultations or treatments see
carolinerobertson.com.au.
wellbeing.com.au | 87
 body
WORKOUT
Realignment exercises to
alleviate “tech neck”
Spending so much of your day slumped over desks and screens has a very real
detrimental effect on your neck and upper back. Reduce muscle tightness, increase
work clarity and boost your overall body health with these in-office exercises.
N
o matter how much time you
spend working out or in
a yoga studio, if you’re an
office inhabitant or working
from home, chances are you spend many
hours at a desk. And when you’re not at
work, your neck is probably curved over
a phone with shoulders, arms and hand
muscles in a constant state of contraction.
To state the obvious, sitting for
eight-plus hours a day staring at a screen
isn’t how your body was designed to function
— and forcing it into these positions can
compromise your health.
“Tech neck” is a result of sitting with the
head forward, neck curved in a downward
glance, shoulders rounded, arms and
elbows locked upon the side of body and
hands gripping a device.
People spend approximately five hours
a day on tech or a phone, which has led
to alignment issues causing neck aches
and pains. Researchers predict that 7 out
of 10 people will experience tech neck or
shoulder aches at some point in their lives.
Tech neck compresses and tightens
the muscles, tendons and ligament
configurations in the front of the neck while
lengthening the trapezium and splenius
capitis muscle, tendons and ligament
structures behind the neck. The average
human head weighs around 5kg, which is
more than a newborn baby.
In the tech neck position, the head is
balanced on seven vertebrae in the neck
and supported by 20 muscles that are
responsible for mobility in the head/neck
structure as well as keeping that weight
balanced. Over time, that extra strain
of this muscle positioning is causing
muscle discrepancy.
What we can do to allieviate this strain
is make sure we develop our posture
through proper alignment exercises and
practices. These body mobility habits can
prevent the aches and pains associated
with tech neck. By doing a quick set of
simple stretches at your desk daily, taking
the stairs and walking during lunch, you
can help offset the ill effects of tech neck
and our stagnated body habits.
Moving the body with incidental
90 | wellbeing.com.au
Words BELINDA NORTON
exercises can account for most of
your daily health requirements. These
basic exercise tasks may seem strange
to complete at work, but building on
fundamental alignment movements in your
everyday habits is proven to increase work
clarity and overall health. Just spending
a mere 5 to 10 minutes exercising at your
desk can stimulate blood flow, help you
push through the afternoon slump and
alleviate nightly headaches.
Below are 10 moves that help reduce
muscle tightness. Aim to hold each stretch
for 15 to 30 seconds. Make sure you hold
the stretch to a point of mild discomfort,
People spend
approximately five hours
a day on tech or on
a phone, which has led to
alignment issues causing
neck aches and pains.
but never pain. It’s also important to take
breaks where you walk around during the
day. If possible, use a sit-stand desk at work
or in your home office to ensure 30-minute
movement breaks for increased productivity.
Exercises to combat tech neck
for sitting and standing at work
Strengthening and stretching your muscles
with focused alignment can alleviate
nagging neck pain. Incorperate these
equipment-free stretches and exercises
twice daily to improve body mobility.
1 The exaggerated nod
The exaggerated nod counterbalances
the downward/forward head position by
pulling shoulders down and back and
increasing neck mobility.
2 Padahastasana
Padahastasana, standing up straight onto
your tip toes and then touching your toes,
stretches the neck and hamstrings. It
allows the neck and shoulders to hang
and your spine to lengthen. The hips are
tight from sitting with legs in a 90-degree
angle, therefore straightening up and
focusing on lengthening will improve
blood flow and stretch the spine.
3 Seated spinal rotation
Move toward the front of your chair and
lean forward. Place palms together
between legs with arms fully extended.
Reach one hand up and rotate to the side.
Work with your breath and exhale while
rotating, then inhale on the way back to
centre. Switch sides.
4 Chest opener with upper back extension
Place arms behind the head with fingers
interlocked. Extend back over chair while
engaging your core and abdominals.
Be sure not to allow the lower back to
extend. Optionally, use a ball or pillow
and place it midway down the back prior
to extending backwards.
5 Neck stretch
Sit tall and upright. Grasp the bottom
of the chair with your hand to keep the
shoulder depressed. Bring your opposite
hand overhead and gently provide pressure
on your head as you bring your ear toward
your opposite shoulder. Hold, and then
repeat on the other side.
6 Overhead triceps stretch
Lift one arm overhead. Bend the elbow
fully, letting the hand drop toward the
mid-back with your palm facing your back.
Place your opposite hand on your elbow
and apply pressure to increase the stretch.
Hold, and then repeat on the other side.
7 Seated hamstring stretch
Rest your heel on the floor, keeping your
leg straight. Gently lean forward until
a stretch is felt behind your knee and thigh.
Hold, and then repeat on the other leg.
You can intensify the stretch by
pointing your ankle and toes upwards
towards your body.
8 Oblique twists
Sit in a swivelling chair with your hands
holding the edge of your desk. Spin
yourself as far you can to one side using
your hands, then switch to the other side.
Repeat for at least 10 reps on each side.
Note: If you do not have a swivel chair,
you can bend your arms up in front of you
and turn your body to the right and left.
Just make sure to move from your core.
1 2 3
Moving at work
Depending on your office set-up, it
might not be practical to exercise at
your desk, especially if you’re in close
quarters with co-workers. However,
there are many other ways to fit in
time for incidental exercise at work.
Go for a short walk on your break.
Replace the office chair with an
exercise ball.
Use the stairs regularly.
Consider a standing desk.
Consider walking or biking to
work if practical.
Keep some exercise equipment

4 4 5 at work so you can exercise

during your lunch break,
especially a foam roller.
Walk while on the phone and
use headphones as opposed to
holding the device.

9 Seated knee-to-chest: leg lift and leg

extension combination
Sit tall in a chair and have your legs straight
out in front of your body. Hold the bottom
of the chair for support and pull knees in
toward your chest. Return to the starting
position and repeat at least 10 times. Then
lift one leg straight until your hamstring
comes off the seat — hold for at least 20
seconds and repeat on the other side.
Then sit tall, with feet flat on the floor.
6 7 8 Lift one leg until it’s parallel with the floor
and straight out in front of you by contracting
(squeezing) the muscle on the front of your
upper thigh. Hold for a second, then lower
back to the starting position. Repeat this
combination 10 times on each side.
10 Foam roller
Foam rolling can be an effective tool to add
to your warm-up or cool-down before and
after exercise, but especially after work for
the upper shoulders and back. Using a foam
rolling technique can help relieve muscle
tightness, soreness and inflammation,
and increase your joint range of motion.
Complete a roll of this spine back and legs
before work and after work daily.
There is no single method guaranteed
to alleviate tech-induced pain. If you are
9 9 10 struggling to find time to stay active, you
may want to try doing these short workouts
before you begin your day instead of
throughout the day. No matter your time
constraint, any effort is worth the effort. This
stretch set will keep your muscles active
and flexible and that is the key to our best
health and mobility.

Belinda Norton is a health and fitness educator

and personal trainer with 23 years’ experience.
She is a health writer, author of Fit Mama,
speaker and children’s health advocate.
Connect with her at blivewear.com or Instagram
@Belinda.n.x. where you can find her workout
videos and “how to”s.

wellbeing.com.au | 91
 wellbeing partner
FLORDIS

Menopause, misunderstood
Every woman will go through menopause at some point in her life, but new research
shows that a huge 80 per cent of Australians don’t know what menopause is.
Integrative healthcare brand Flordis is on a mission to break the taboo, educate the
public and encourage women to embrace this pivotal time in their lives.

E
very day, thousands of women
across the world enter into
a normal and natural stage
of life, menopause. And while
menopause is an absolute certainty for
and how the many misconceptions around
this time can affect women’s wellbeing.
While the average age of menopause is
around 51 years, Flordis’ research shows
that nearly half (48 per cent) of Australian
and the fact that symptoms and timelines
can vary considerably from person to
person, is the reason many Aussies are
still “menopause ignorant”.
“It’s really quite disheartening to
Photography Getty Images

all women at some point in their lives,
new research has revealed that four out
of five Australians don’t actually know
what menopause is and how it can impact
a woman’s life.
This research, conducted by Flordis
Femular®, reveals the persistent
misunderstanding surrounding menopause
women who had been through menopause
experienced symptoms before the age of
45, which is much younger than people
generally think it occurs.
Leading women’s health and
reproduction educator Natasha
Andreadis believes that the many
misconceptions surrounding menopause,
find that 80 per cent of women in their
40s and 50s feel like menopause is still
a misunderstood topic that can’t be
discussed in day-to-day life,” she says. “For
women, this is a pivotal time in their lives
that they should be able to embrace with
freedom and empowerment, yet instead,
the Flordis Femular research has found

92 | wellbeing.com.au

Your body is going through one of the biggest transitions
in its existence, so embrace those stereotypes with pride,
ensuring those closest to you know you’re going through
a few hormonal adjustments.
that they believe they will be perceived as
old, less valuable (due to their inability to
have children) or not as attractive as they
once were. And with the general population
reinforcing these sentiments, it truly shows
that misinterpretations of menopause are
having an impact, by continuing to fuel the
stigma and drive these feelings in women.”
Fifty-one-year-old business owner Alex
Coward first began noticing menopause
symptoms about 18 months ago. Her cycle
had become more sporadic over time, and
was accompanied by difficult symptoms
including sleeplessness, low energy and hot
flushes. While trying other therapeutics, Alex
decided to pursue complementary medicines
to help alleviate her menopause symptoms.
She tried the Flordis women’s health
range, including Flordis Femular®, which
she says relieves a lot of her symptoms.
“Having energy was always a pride thing,
and menopause really stole that from me.
It’s been a tough process, particularly in the
early stages; however, now I am working to
maintain a healthy and balanced lifestyle
with Flordis Femular®, which is helping me
be less hot and sticky during the night, sleep
easier and just overall cope better with the
symptoms,” she says.
When it comes to menopause,
Andreadis stresses that there is no set
framework for how each woman will
experience it, but instead should become
as menopause-aware as possible and
be on the lookout for symptoms of
perimenopause as they hit their 40s, so
they can combat it effectively. Andreadis
has some top tips for noticing the early
stages of menopause.
Track your cycle
If you’re someone who’s always been
on a regular cycle, one of the first
differences you will notice entering into
perimenopause is the irregularities in
your cycle. During perimenopause, it’s
normal to skip periods for intermittent
lengths of time. This can go on for years;
Femular® and Femular® Forte are non-
hormonal complementary medicines,
clinically proven to relieve a range
of menopause symptoms including
hot flushes, night sweats, irritability,
mild anxiety, sleeplessness and
fatigue.¹¯³ The Femular® range
contains a natural active ingredient
called Actaea racemosa Ze 450
and has been clinically researched
to demonstrate a reduction in
menopausal symptoms, as early as
one month after use. ¹¯³ Significant
relief from menopausal symptoms
has been shown in clinical trials
at three months, with continued
improvement over nine months. ¹¯³
The Femular® range is available
through healthcare professional
recommendation, in pharmacies
Australia-wide.
These medicines may not be right
for you. Read the label before
purchase. Follow the directions
for use. If symptoms persist, talk
to your health professional.
References: 1. Lopatka L et al., Journal of
Menopause 2007; 2:16-21. 2. Schellenberg et al.,
Evidence-Based Comp and Alternative Med 2012.
Funded by Max Zeller Soehne AG. 3. Drewe J et al.,
Phytomedicine 2013; 20:659-666. Funded by Max
Zeller Soehne AG.
Common menopause
symptoms
Results from the Flordis research.
Hot flushes: 57 per cent. Those
aged 51+ were more likely to report
this, with 64 per cent aged 51–55
and 77 per cent aged 56-65
Night sweats: 48 per cent
Sleeplessness: 48 per cent
Mood swings: 42 per cent
Fatigue: 42 per cent
Irritability: 40 per cent
Anxiety: 36 per cent
Joint pain: 29 per cent
however, once you’ve had no period for at
least 12 months, this is normally when
you would be considered as moving into
the menopausal stage of life.
While many women ignore the habit
of tracking their cycle after children or as
they age, maintaining this is an important
step through your menopause journey, so
you can keep an eye on how frequently and
consistently your periods are coming and
know where in the process you are.
Don’t ignore the lethargy
During perimenopause, your body
experiences changes to its hormone levels,
including oestrogen and progesterone as
well as those produced by the thyroid, so
it’s understandable if you start to feel a
little lethargic or fatigued. I’ve noticed a
lot of my patients want to blame busyness
or crazy work schedules; however, getting
tired or lacking energy when you used to
be bouncing off the walls is a clear sign
that something is changing in your body. As
women we like to think we can take on the
world, but sometimes we just need to stop,
take a breath and listen to our body and
what it needs.
Embrace the stereotypes
One of the major telltale signs that
a woman is entering into menopause
is a significant adjustment in mood and
temperament. I know, it seems like one of
those lazy stereotypes, but it’s often true.
Studies show that women are more likely
to experience anxiety, low mood and mood
swings in perimenopause, so it shouldn’t be
something you have to make an excuse for.
Your body is going through one of the
biggest transitions in its existence, so
embrace those stereotypes with pride,
ensuring those closest to you know you’re
going through a few hormonal adjustments,
so they understand and can assist you to
make it as easy as possible.
For more, visit flordis.com.au.
wellbeing.com.au | 93
 body
FITNESS SUPPLEMENTS
12 super fitness
supplements
Keeping physically fit supports your mental health as well
as keeping you healthy in a myriad of ways that make life
better. The challenge is that getting fit can be challenging for
an unfit body, so here are some effective and readily accessible
supplements you can use to help your body on the path to fitness.
Words TERRY ROBSON
B
eing physically fit is a wonderful
base from which to live an
enjoyable and healthy life. Being
active improves your mental
health, reduces your risk of type-2 diabetes,
improves blood pressure, balances
blood sugar levels, reduces body weight
and maintains cardiovascular health.
Unfortunately, 55 per cent of adults in
Australia do not get the recommended
amount of physical activity, 2.5 to 5 hours
of moderate intensity activity or 1.25 to 2.5
hours of vigorous activity per week. Your
94 | wellbeing.com.au
quality of life will improve if you get fit, but
knowing that and doing something about it
are two separate things.
The process of getting fit can be a
stress and strain on your body. You might
not feel that you have the energy needed to
get fit, and once you start training keeping
your energy levels up can be a challenge.
To help your body cope with the impact of
the regular exercise you need to live well
and build the muscle that will support your
journey into fitness. Here are 12 powerful
yet gentle supplements you can use.
Build your energy
Energy is the fundamental unit that
drives your body and your health. You
cannot exercise if you lack energy.
That is why entities in your body’s cells
called mitochondria are so important to
your fitness routine. Mitochondria are
present in every cell in your body, and
they manufacture energy in a series of
chemical reactions called the Krebs cycle
and oxidative phosphorylation, which
stores energy in the form of the chemical
adenosine triphosphate (ATP). The release
of ATP creates energy. This process is
effective and nearly perfect … but not quite.
Minor imperfections in energy
production generate free radicals that
leak from the mitochondria and make
energy production less efficient. The less
efficient the energy production process,
the more free radicals are generated.
The free radicals eventually damage your
DNA, the genetic blueprint that directs
energy production and controls all other
cell functions. The net result is inefficient
energy production that leaves you tired.
A big part of lifting your energy levels is
providing the nutrients that are needed in
the mitochondria to improve the efficiency of
energy production and, in doing so, reducing
the number of free radicals that are created.
The nutrients following are those that are
central to cellular energy production and
which will help to raise your energy levels.
Alpha lipoic acid
Alpha lipoic acid is a biological antioxidant
that elevates levels of your body’s antioxidant
enzymes. Additionally, alpha lipoic acid has
been shown to aid in increasing glucose
uptake in skeletal muscles and to improve
mitochondrial function.
Dose: 50mg per day for general
antioxidant protection.
B vitamins
The B vitamins are a group of water-
soluble vitamins featuring vitamin B1
(thiamin), B2 (riboflavin), B3 (niacin), B5
(pantothenic acid), B6 (pyridoxine), folic
acid, B12 (cyanocobalamin) and biotin.
These vitamins are grouped together
because they come from the same sources
and work together in the body. As a group
they are active in providing the body with
energy by converting carbohydrates into
Photography Getty Images
glucose. They are also necessary for
metabolism of fats and protein.
Carnitine
For the mitochondria to create the
energy needed to sustain cellular
function, fatty acids (which serve as the
mitochondria’s fuel) must be transported
through the cell membrane and into the

Nutrient RDI* Suggested daily intake
Vitamin B1 (thiamine) 1.2mg 25–50mg
Vitamin B2 (riboflavin) 1.2mg 5–10mg
Vitamin B3 (niacin) 15mg 25–100mg
Vitamin B5 (pantothenate) 5mg 10–100mg
Vitamin B6 (pyridoxine) 1.3mg 25–50mg
Vitamin B12 (cyanocobalamin) 2.4μg 10–100 μg
Biotin 30μg 50–300μg
Folic acid 400μg 400μg
*Recommended daily intakes are a minimum required to avoid disease and are not necessarily the
optimal level required for people living an active modern lifestyle.
mitochondria. The amino acid L-carnitine your body, where it facilitates and regulates
boosts mitochondrial energy production the transformation of fats and sugars
by facilitating fatty acid transport and into energy. The heart and liver contain
oxidation within the cell. Supplemental the greatest amount of CoQ10. CoQ10 is
L-carnitine may protect your heart and essential for youthful mitochondrial energy
support general cardiovascular function. function; it is a potent antioxidant, and
It may have a triglyceride-lowering effect there are links between deficiency of CoQ10
in some as well as help to elevate good and age-related mitochondrial disorders.
HDL cholesterol levels. L-carnitine may Natural production of CoQ10 declines
also have antioxidant properties. precipitously with increasing age and
Dose: 1000–2000mg daily; take on empty ageing humans have been found to have
stomach. 57 per cent less on average compared to
Carnosine that of young adults. Supplementing should
Carnosine is made up of a chemical improve energy levels for most people.
combination of the amino acids Dose: Adult levels of supplementation
beta-alanine and L-histidine. Long-lived are usually 30–90mg per day, although
cells such as nerve cells and muscle people with specific health conditions
cells contain high levels of carnosine. may supplement with higher levels (with
Carnosine levels the involvement of a
decline with age, health practitioner).
which is a shame A big part of lifting your Creatine
because it is an
important nutrient
energy levels is providing the Creatine was
discovered in the
for an exercising nutrients that are needed in 1830s when it was
body. Carnosine is a the mitochondria to improve identified in meat.
pH buffer and so can A decade or so
protect muscle cell the effi ciency of energy later it was found
membranes from production. that wild foxes had
oxidation under the more creatine in
acidic conditions of their muscles than
muscular exertion. It also enables the domesticated foxes, suggesting that
heart muscle to contract more efficiently physical exercise influences how much
through enhancement of the calcium creatine accumulates in muscle. We
response in heart cells. now know that it is used by your body
Dose: Carnosine oral supplementation is in the production of phosphocreatine,
relatively new, and there is no recommended which is broken down into phosphate and
dietary intake (RDI) for this substance. The creatine during high-intensity exercise
normal dose is 100–200mg each day. Up to that lasts between 15 and 30 minutes.
1000mg per day can be taken, although there That breaking down process releases
have been some reports of muscle twitching energy and is used to generate ATP, your
with dosages of over one gram per day. muscles’ primary source of energy.
Co-enzyme Q10 (ubiquinone) Taking creatine supplements has been
Co-enzyme Q10 (CoQ10) is incorporated shown to increase phosphocreatine levels
into the mitochondria of cells throughout in muscle, and so is regarded as “fuelling
up” your natural stores of energy. The
more creatine you have stored, the faster
ATP is generated, and that means more
energy immediately available to your
exercising muscles. Supplementing
with creatine should also decrease the
recovery time required between episodes
of intense exercise.
One study conducted at Victoria
University, Melbourne found that
supplementing with creatine prior to extreme
exercise reduced muscle damage and led to
faster recovery of muscle strength.
Dose: To “load”, take 3g daily for a month, or
alternatively take 5g four times a day for five
to seven days and then revert to between 2g
and 10g daily for one week to six months.
After six months a four-week break can be
taken before resuming the process.
Iron
Your body contains about four to five grams
of iron and 60–70 per cent of this is in the
blood stream. Red blood cells contain
a protein called haemoglobin and each
haemoglobin molecule contains four iron
atoms. It is the job of iron to grab onto
oxygen as blood passes through your lungs
and then later release that oxygen into
body tissues where it is needed. The iron in
these red blood cells is replaced every 120
days. Iron is also needed for storing oxygen
in cells and in production of energy in cells.
No wonder then that if you are low in iron
you become lethargic and low in energy.
Dose: The best-absorbed forms of iron
are the “chelated” forms such as ferrous
succinate and ferrous fumarate. Men
require around 7mg of elemental iron per
day and women need 12–16mg. To maximise
your iron absorption take the supplement
between meals and with a supplement of
at least 250mg of vitamin C as this vitamin
greatly enhances iron absorption.
Quercetin
Quercetin belongs to a class of water-
soluble plant pigments called flavonoids.
It acts as an antihistamine and has anti-
inflammatory properties, and it plays
an important role in the mitochondria.
Research has found that taking 500mg
of quercetin daily for a week leads to a
nearly 4 per cent increase in maximum
oxygen uptake as well as a 13 per cent
increase in endurance.
Dose: 200–500mg taken two to three
times per day.
Making muscle
Once adults reach 40, they start to lose
between 0.5 and 2 per cent of their muscle
each year. Your muscles are of course
essential to your fitness routine. You
want to protect them and also help them
wellbeing.com.au | 95
 body
FITNESS SUPPLEMENTS
to grow. Even without wanting to enter
a body-sculpting competition, strong
muscles provide lots of metabolic, stability
and postural advantages, so looking after
them is important.
Amino acids
Amino acids are the building blocks for
proteins in the body. Twenty different amino
acids are used for the growth, repair and
maintenance of tissues, and some of these
are also used as an energy source for
skeletal muscle. Branched chain amino
acids (BCAAs) can help maintain muscle or
build muscle if you want to bulk up.
The three BCAAs leucine, isoleucine
and valine are unlike other amino acids.
While most amino acids are metabolised
in the liver, BCAAs are metabolised
in muscle and they contribute to the
anabolism (ie building) of muscle tissue.
During exercise, muscle stores of BCAAs
may be used as an energy source.
Arginine, another amino acid, promotes
the release of hormones such as insulin and
growth hormone, helps support immune
function and is involved in wound healing.
Glutamine, the most abundant amino acid
Taking creatine supplements has been shown to increase
phosphocreatine levels in muscle and so is regarded as
“fuelling up” your natural stores of energy.
96 | wellbeing.com.au
in the body, provides glucose for energy and
enhances immune function. Glutamine is
especially helpful for preventing immune
system suppression that may occur after
bouts of intense physical exercise.
The results of many studies suggest
that taking between six and 11 grams per
day of an amino acid mixture may enhance
aerobic fitness, reduce muscle injury and
shorten recovery time after exercise.
Magnesium
Magnesium is involved in several hundred
different enzyme reactions in the body
that relate to production of energy and
cardiovascular function. Magnesium is
also essential for the proper function of
muscles. Without magnesium muscles
cannot relax and cramping can result.
Despite its importance, many people
today are magnesium-deficient since
things like alcohol and coffee can lower
magnesium levels.
Dose: 350–500mg daily.
Selenium
Selenium is a powerful antioxidant that
helps protect muscles from oxidative
damage, one of the factors that contribute
to the loss of strength that generally occurs
with age. One study found that people with
the highest levels of selenium in their blood
have the greatest upper and lower body
strength, performing better on hip, knee
and hand strength tests. Unfortunately,
since soils are notoriously depleted of this
mineral it is hard to get in food.
Dose: Adults 60–70μg daily.
Better than cure
Although being fit is a good thing for your
health, “getting” fit can put a strain on
your body. So it is worth thinking about
taking supplements on a long-term basis
that will help protect your body against
the damage that regular physical activity
can bring about.
Antioxidants
When you exercise you boost your body’s
metabolism, and this means that you
produce more molecules known as “free
radicals”. These free radicals are highly
reactive oxygen fragments that may lead to
many chronic diseases and can accelerate
the ageing process. Research today is
telling us that free radicals also serve
some useful functions in your body, but
excess levels of free radicals are an issue.
Your body has control mechanisms to deal
with the excess free radicals, but if you are
exercising regularly, your body’s ability to
cope may be overloaded.
To deal with free radicals head-on,
you do have neutralising weapons known
as “antioxidants”. Antioxidants give
up electrons to the free radicals thus
neutralising them. In addition to the
antioxidant nutrients mentioned above,
vitamin C is a well-known antioxidant that
works with another antioxidant, vitamin E.
When a vitamin E molecule is damaged,
a vitamin C molecule will repair vitamin E
and return it to its antioxidant state.
There are also many herbal remedies
that have powerful antioxidant effects to
support your body when exercising. The
herb Ginkgo biloba is a potent antioxidant
that particularly protects blood vessels
and has the added bonus of supporting
circulation. All red and blue fruits and
berries contain flavonoids that block free
radicals. Tea is an excellent source of
antioxidant flavonoids, especially green
tea. Beta-carotene from vegetables is
Photography Getty Images
another antioxidant that has a proven
capacity to prevent disease generated by
free radicals.
Terry Robson is a writer, broadcaster,
journalist, television presenter and speaker.
He is the Editor-in-Chief of WellBeing
magazine. www.terryrobson.com.
 mind
BRAIN BUILDING

WellBeing brain boosters

All the evidence tells us that your brain is like a muscle: the more that you use it the better
it works. In the interest of supporting your brain and keeping it at its best, we have put
together some brain teasers, a crossword and a page for colouring, all designed to get your
brain expanding and ticking over. Pull out the section and use it at your leisure, but be
sure you do use it — your brain will be the better for it.
THE WELLBEING TEAM

Across
1 Pasta parcels (7)
5 Like a rising stock (7)
9 Ayrton ---, late F1 champ and feature
of a 2010 documentary (5)
10 Vacillate, waver (9)
11 Beeswax structure (9)
12 Airport check-in request (4)
15 Panner’s disappointment (6)
18 Heartburn relievers (8)
20 Of the 5 Down et al (8)
21 See 14 Down
25 Machu Picchu resident (4)
27 Mary Celeste or Octavius, eg (5,4)
30 Pseudocereal dubbed with a
misnomer (9)
31 Ancient region encompassing parts
of 13 Down (5)
Down
1 Floral tea ingredient, commonly
mixed with hibiscus (7)
Brain teaser
2 Wine-dealer (7) If all plinks are plonks and some
3 Female’s reproductive gland (5) plunks are plinks, which of these
4 14-legged crustacean (6) statements must be true?
5 Resolve, courage (8)
6 Calla or tiger, eg (4) All plinks are plunks.
7 Iranian’s neighbour (5) Some plonks are plunks.
8 Bone crusher found in 13 Down (5) Some plinks are not plunks.
13 Split African nation (5)
14 & 21 Across Latin American maize
flour (4,6)
16 Canadian territory (5)
17 Overly dainty (4)
19 Bargain hunters (8) Riddle
22 Reside (7) Realising his reign was nearing its end, an
23 Happy with (2,5)
Credits: Vanishingincmagic.com, puzzleprime.com

ageing king was struggling to decide which

32 People from which books or places
are named (7)
33 Accessory to hitch a four-in-hand
into (7)
24 Chinese food similar to 1 Across (6) of his two twin sons to give his kingdom
25 Permeate (5) too. So, he proposed they compete in a
26 Cocoa source (5) horse race to decide who would be the next
28 G&T’s T (5) king, with a rather peculiar stipulation:
29 Rule, influence (4)
“Whoever’s horse crosses the finish line last
will get the kingdom.”
As you’d expect, both sons started the
Illustration: Getty Images

To find out the answers, visit wellbeing.com.au/brain-booster.

race extremely slow before finally coming
across a man on the side of the road. As the
man slowly walked alongside them, they
explained what they were doing. He then
leaned in and offered two words of advice.
After that, both sons took off as fast as they
could toward the finish line. What were
those two words of advice?

98 | wellbeing.com.au
 home
VINTAGE
Pieces from the past
A stylish and welcoming home doesn’t have to leave a heavy eco footprint. Second-
hand and vintage pieces can enrich your interiors without damaging the planet.
We share our tips for scoring the best upcycled, uplifting pieces.
S
tepping into Dannielle Fletcher’s
home is akin to taking a trip back
in time, landing on platform shoes
into the groovy 1970s. Dressed
with shag rugs, mushroom lamps and
varying shades of orange, sunny yellow and
brown, Fletcher’s home is a testament to
her love of retro style and her dedication to
collecting ’70s vintage.
“I love the patterns and colours, and
the brightness of it. It’s such a happy
era,” she says. Fletcher has been drawn
to second-hand since she was a young
girl visiting garage sales and op shops.
“I’ve got the collector bug and I can’t
change that,” she says. The second-hand
fossicker owns a popular vintage store in
the Illawarra south of Sydney, jam-packed
with retro homewares and fashion and
frequented by a legion of fans who are as
obsessive about throwback wares.
The success of Fletcher’s business
reflects a wider interior design trend that
draws on inspiration from the past. In
the face of fractured sociopolitical and
environmental climates, there is a sense
of nostalgia weaving through society,
a yearning for the “good old days”.
Janice Rieger, an associate professor at
the Queensland University of Technology and
a material culture theorist, design historian
and interior architecture academic, has
witnessed this refocus within Australia’s
health sector. “When we look at the design
of our aged care homes now, we are seeing
a shift towards nostalgia and a mixing of
new and old pieces to create meaning and
memories of days gone by,” she says.
Pieces that evoke times gone by
often hold a grounding power and allow
100 | wellbeing.com.au
Words JESSICA BELLEF
inhabitants to forge a deeper connection to
a place. “Because we are a mobile society
now, much more than in decades past, we
create meaning in our lives not from the
urban environment but from curating our
home environments,” Rieger suggests.
According to Gumtree’s Second Hand
Economy Report 2020, the total value of the
second-hand furniture and homewares
economy in Australia last year was $3
billion — higher than any other year over
the past decade.
Today’s society has adopted
a throwaway mindset, where
low prices are lauded and
longevity given little thought.
Some vintage collectors consider
themselves “purists”, connected to
a specific era from which they will furnish
their home floor to ceiling. “As a material
culture theorist, the ‘purists’ who live in
throwback homes fascinate me,” says
Rieger. “I think sometimes these people
want to live in the past, but sometimes
they are like historians and very
dedicated to the details and materiality of
these time periods.”
Others prefer a more eclectic look,
mixing pre-loved furniture from different
eras alongside new pieces. Whatever the
reason, those turning to the second-hand
market not only save money, but keep
furniture in circulation and out of landfill.
There are many upsides to incorporating
second-hand pieces into your home, whether
you favour a purist’s slice of time in history or
a space that mixes eras and origins.
Sustainability
Today’s society has adopted a throwaway
mindset, where low prices are lauded and
longevity given little thought. Products
are designed for disposability in order to
increase consumption. “We are producing
too much stuff and too much waste,”
says Rieger. “By including second-hand
pieces in our homes, we are reusing and
sometimes even upcycling.”
For previous generations, well-made
furnishings were expected to last a lifetime.
Antiques are, by definition, over 100 years
old; handcrafted with natural materials
and solid construction techniques, they
were built to endure. The modern-day
cheap sofa or poorly made dining table is
unlikely to become an heirloom that future
generations will enjoy and pass onto their
own children. In fact, cheaply made items
often don’t hold up after a few years’ use,
destined to end up as landfill. “I call this
‘interim’ stuff,” says Fletcher. “It won’t last.
Vintage stuff lasts, like my 1950s Sunbeam
toaster. I’ve had it for 25 years. I paid less
than $2 for it and it’s still going!”
Photo: Deborah Diem on Unsplash
Affordability
Decorating with pre-loved goods offers
a wallet-friendly way to create a functional
and beautiful home. Rare antiques and
significant designs do have higher prices,
but bargains abound when you shop
pre-loved over new.
From the freebies found on the street
at council clean-up time to the masses
of stuff hiding in charity stores and online
wellbeing.com.au | 101
 home
VINTAGE
marketplaces, other people’s trash can
quickly become your treasure for little to no
dollars. In Gumtree’s 2020 report, 48 per
cent of Australians cited ‘saving money’ as
a key reason they would buy second-hand
for their home. Swapping unwanted things
with your friends and family or finding a way
to work a family heirloom into your home
can also help to keep costs down.
Character-filled spaces
Second-hand pieces have lived a previous
life, and any scratches or imperfections
tell a story of originality and provenance.
Side-of-the-road finds and op shop
goodies can sit alongside cherished
heirlooms for an interesting patchwork
of styles that enrich a space and can’t be
replicated with chain store goods.
Such interiors act as an autobiography
of the homeowner, creating a nurturing
space that affirms the inhabitant’s sense of
self and instils a sense of pride. “I believe
the things we have in our homes tell stories
— stories of the past, stories of our lives
and stories of the future. We have strong
relationships to the material things in our
homes, and many of us curate our homes to
be a reflection of this,” says Rieger.
Create connections
Rieger is a firm believer in the emotional
benefits of bringing second-hand into the
home. “There is comfort in surrounding
ourselves with history. Whether it is our
102 | wellbeing.com.au
own history, like a Victorian highboy from
my Grandmother Belle, or pieces from
another era like the 1950s or 1970s,”
Rieger says. It can also influence our
attitude to life in general. “Cherishing
and caring for our things and their past
histories incorporates an ethic of care into
our homes and lives,” she explains.
Side-of-the-road finds and op
shop goodies can sit alongside
cherished heirlooms for an
interesting patchwork of
styles that enrich a space
and can’t be replicated with
chain store goods.
Fletcher says that sharing her love
of retro via her store has gifted her
a connection to like-minded people and
strengthened her own sense of self: “I feel
this is my identity,” she says. “I’ve made
beautiful friends with people through the
shop. That doesn’t usually happen a lot
later in life, so I feel very lucky.”
The thrill of the hunt
Many vintage and retro lovers effuse about
the thrill of the hunt, where unearthing
a prize among a dusty jumble of castaways
garners an immense sense of satisfaction
and pride. That feeling of accomplishment
is harder to come by when you are shopping
at a large retail store where factory-made
products are lined up on a shelf.
Second-hand shopping requires
patience and a smidge of determination,
but the emotional experience of finding
something that speaks to you is worth the
effort. “It’s my happy place,” says Fletcher,
who admits that second-hand shopping
has become a salve for her mental health,
offering a distraction from her anxiety
and giving her a purpose. She finds joy in
the activity of rifling through old things.
“Wherever I am, I am always looking.
I can’t help that, it’s in my blood,” she says.
How to successfully inject the
past into your present
Cast a wide net
Whether you are visiting stores, poking
around a garage sale or shopping online
from the comfort of your sofa, the trick
to finding second-hand gold is to search
widely and often. It can take time to find
Photo: Debby Hudson on Unsplash
the perfect piece, but if you are checking in
with stores regularly, you will increase the
chances of success.
Op shops and charity stores are plentiful
throughout Australia, as are smaller
retailers that resell vintage finds. Antique
dealers expertly curate authentic designs
from all over the world, but you can stumble
across equally unique designs at garage
sales and market stalls. Auctions are no
 longer just for the professional traders,
and many auctioneers in Australia now run
auctions online. The popularity of sites like
Gumtree, eBay and Facebook Marketplace
means easily accessible second-hand
pieces abound. Wherever you shop,
searching regularly will give you a better
idea of the market value of pieces you have
your eye on. Nab a bargain by comparing
the offering and avoid overly inflated prices.
Mix old and new
Creating a unique space that reflects your
tastes is about choosing what you love
regardless of the year it was produced. There
is beauty in contrasts. An antique worked into
a contemporary home can make a strong
style statement and will give the century-old
piece a renewed energy. Similarly, a rustic
farmhouse table surrounded by sleek mid-
century chairs will create a striking talking
point and draw people in to the space. The
key to curating a harmonious grouping is to
choose pieces that are correctly scaled to
each other and the room’s proportions.
Repurpose and rework
If you love the shape of something but
the colours aren’t quite right, consider
reupholstering, refinishing or painting to
Photo: Emma Frances Logan on Unsplash
create a one-off piece that fits seamlessly
into the look of your home. By keeping an
open mind and using your imagination
and a bit of elbow grease, you can reinvent
furniture and extend its life cycle. A word of
caution: some DIY jobs are irreversible, so
if you are unsure you will get the finish you
are looking for, reach out to a professional
restorer before picking up an electric
sander or paintbrush.
Create a focal point
Aim for a mindful curation rather than
a jumble of garage sale castaways. While
it’s honourable to shop second-hand in
order to save something from landfill, you
don’t want to live in a furniture graveyard.
Clutter can have a negative impact on
your wellbeing, so be selective with your
additions and always buy with intention. If
you’re struggling to make the room look
“right”, there might be too many statement
pieces vying for attention. Simplify the
room by choosing one or two hero pieces
and add elements that complement, rather
than compete with, these shining stars.
Prioritise function
Ornate and highly polished antiques are
things of beauty, but there is a chance
such a piece will clutter a room if it
serves no purpose. Choose items you can
use often and furnish according to your
lifestyle. Your home may be lacking in
storage or you need a larger dining table to
host dinner parties. Whatever you require,
there will be a second-hand furniture
solution that boosts the functionality of
your home while adding character.
Shop like the pros
If you’re searching for something in
particular, don’t forget to bring a tape
measure on your fossicking trips and
a record of your space’s dimensions.
Measure your doorways at home and have
a plan for getting bulkier goods into place.
Inspect items closely: check the
stability of the legs, the quality of the
stitching and the joints. If you have this
basic checklist in mind each time you
shop, you will be able to act quickly on
a purchase. Time is of the essence in
the world of second-hand — gems are
snapped up quickly!
Jessica Bellef is a Sydney-based author
and freelance interior stylist. Find her at
jessicabellef.com or on Instagram @jessicabellef.
wellbeing.com.au | 103
 mind
DRESSING FOR HAPPINESS

Dress yourself happy

Bouncy neon sneakers, sleek workout tights, a cosy jumper that wraps you up
like a cocoon — we have all experienced the rush of confidence and pleasure
a piece of clothing can bring. We explore what psychology shows about the
effect clothing can have on your mood, performance and self-image.
Words REBECCA HOWDEN

Photography Getty Images

104 | wellbeing.com.au
T
here’s something magic about
slipping into a piece of clothing
that really makes you feel
good about yourself. Wearing
something you love can invigorate you,
making you move differently in the world
— standing taller, smiling more brightly,
striding with purpose. It can give you an
extra glimmer of confidence that others
respond to, reinforcing the good feelings.
Think of a soft, perfectly fitted T-shirt
that feels like home against your skin.
A sharp blazer that you throw on before
an important meeting. Those workout
tights that make you feel swift and
powerful. A splash of yellow that imbues
a grey day with sunny feeling.
Fashion is often dismissed as
superficial, but there is something
deeper to the connection between how
we dress and how we feel. In her book
The Psychology of Fashion, behavioural
psychologist Professor Carolyn Mair writes,
“As our second skin, fashion enables us
to construct and express our identity …
When we try on new clothing, we can see
ourselves as a different person and take on
a new identity and mood.”
It’s a phenomenon psychologists call
“enclothed cognition” — the idea that our
clothing choices can impact our mood,
self-image and even our performance.
This is something Sydney-based image
consultant Louise Bernardi sees every day in
her work to help people find their authentic
style and express themselves through dress.
“Clothing has a powerful effect on how we
feel,” she says. “When we look good, we feel
good. When we feel good we gain confidence.
Confidence unleashes our inner strength and
abilities. I truly believe the most important
thing when getting dressed is to choose
clothes that make us feel great.”

wellbeing.com.au | 105
 mind
DRESSING FOR HAPPINESS
The uplifting power of clothes
For many of us, choosing our clothes each
day is an unconscious act. We reach for
something familiar and clean and throw it
on without much thought. But that quick
decision can reveal things about our mood
and self-image, and play a role in shaping
those feelings for the rest of the day.
“We all have days when we feel
uninspired, flat, directionless and missing
that spring in our step,” Bernardi says. “Put
on something dowdy, dirty and dishevelled
and you’ll feel the part. But if you wear your
favourite outfit, the results can be amazing.
You have more energy, inspiration and the
day looks more positive.”
Professor Karen Pine, a developmental
psychology researcher at the University
of Hertfordshire, has led several studies
investigating this link between clothing
and mood. In one study of 400 people,
she found a strong connection between
feeling stressed, anxious or depressed
and clothing choices. “When someone
feels like this their world appears to
close down,” she writes in her book Mind
What You Wear. “Their outlook narrows,
the range of things they enjoy shrinks
and their interests become more limited.
They become less tolerant of anything
unfamiliar. It’s hardly surprising then to
106 | wellbeing.com.au
discover that their wardrobe options also
appear to shrink.”
Professor Pine found that women who
were feeling unhappy or stressed reported
neglecting over 90 per cent of their
wardrobe. Specifically, she found they were
more likely to choose to wear things that
“camouflage” the body, like a baggy top
or an old jumper. In contrast, when they
were feeling happy and positive they were
10 times more likely to wear a favourite
dress, and much more inclined to adorn
themselves with jewellery and accessories.
So, what if instead of reinforcing a low
mood with clothes, we put on something
we associate with cheerfulness and
confidence anyway? From her research,
Professor Pine concludes that choosing
uplifting clothes — well-cut garments that
make you feel good, flatter your body and
remind you of happy times — could help to
boost your mood when you’re feeling down.
“Many of the women in this study felt they
could alter their mood by changing what
they wore,” she writes. “This demonstrates
the psychological power of clothing and how
choices can influence a person’s happiness.”
Dressed for success
As well as lifting our mood, our clothing
choices have the potential to boost our
performance, subconsciously nurturing our
skills and motivation. “How you dress affects
the way you feel and how you perform,”
Bernardi says. “Gym clothes put you in the
mood to exercise. High heels make you feel
glamorous and confident. A suit puts you in
business mode, so you think smarter, faster
and command more respect.”
Psychological researchers Professors
Adam Galinsky and Hajo Adam
demonstrated this effect in a 2012
study that coined the term “enclothed
cognition”. They asked participants to
wear a white coat and perform a task that
required sharp attention to detail. When
the coat was described to participants as
a “doctor’s coat” (a garment symbolically
associated with scientific intelligence
and focus), they performed notably better
than in their own clothes. However,
Photo: Hassan OUAJBIR on Unsplash
when participants believed the coat to
be a “painter’s coat” (associated with
creativity and free-flowing imagination),
they showed no such improvement on the
science-minded task.
The key to this effect seemed to be
the combination of two elements — the
symbolic meaning of the clothing and the
physical experience of wearing it. “Although
the saying goes that clothes do not make
the man, our results suggest that they do

“As our second skin, fashion enables us to construct and express
our identity … When we try on new clothing, we can see ourselves
as a different person and take on a new identity and mood.”
hold a strange power over their wearers,”
the researchers concluded.
In Mind What You Wear, Professor Pine
describes a similar study, in which she
found that wearing a Superman T-shirt
boosted students’ impression of themselves,
making them feel both more likeable and
more powerful. “When asked to estimate
how much they could physically lift, those
in a Superman T-shirt thought they were
stronger than students in a plain T-shirt
or in their own clothing,” she writes. “It
seems indisputable that putting on a piece
of clothing which carries symbolic meaning
can change a person’s self-perception and
even their thought processes. It can make
them feel more or less attractive, confident,
powerful or clever.”
The magic of colour
Playing with colour can be an energising
way to infuse more happiness into your
wardrobe and explore what makes you
feel good. “Colour plays an incredible
role in how we look and feel,” Bernardi
says. “When you’re wearing beautiful
colours that look fantastic against your
eyes or make your skin glow, it lights you
up. People are smiling as soon as you
walk into the room. Colour can be used
to express emotion; it can be symbolic.
Colour can make you feel happy, sad,
bright, vibrant. It can project strength,
energy, honesty, integrity and trust.”
Research in colour psychology has
found that particular colours produce an
emotional experience. Colours with longer
wavelengths (blazing reds, oranges and
yellows) feel warm and stir up passionate
feelings, while those with shorter
wavelengths (tranquil blues and greens)
feel cool and relaxing. Some researchers
have theorised that brightly coloured
clothing could therefore boost our mood,
while more subdued colours could create
a more mellow feeling.
But, good news for those who love
all-black everything, that doesn’t mean
rainbow colours are always better. In The
Psychology of Fashion, Professor Mair
notes that any colour can lift our mood,
depending on the personal association we
have with it and the expectations we have
of wearing it. “The symbolic meaning of the
clothing could potentially lift mood, but the
wearer has to believe in this,” she writes.
“Therefore, the mood-enhancing power
lies with the wearer, not the clothing or its
colour per se.”
For some, that might mean canary
yellow, neon pink and brilliant sapphire
blue — colours that feel bright and bold.
For others, black is glamorous and
thrilling, symbolising drama and mystery
and sophistication. Soft neutrals like grey
marle, ivory and oatmeal might feel dull
and expressionless to some, but to others
they’re soothing, grounding and elegant.
There are no rules; the most important
thing is choosing colours that personally
light you up and make you feel great.
How to create a feel-good
wardrobe
When you open your wardrobe in the
morning, how do you feel? If your clothing
options aren’t sparking optimism, pleasure
and inspiration, it might be time for
a wardrobe clean-out. Here, Bernardi
shares a few quick tips for building your
authentic style identity, clearing out the
garments that bring you down and creating
a wardrobe that brings you joy.
Get to know yourself
“First, it’s really important to spend time
with yourself and know who you are,”
Bernardi says. “Start at the beginning:
what’s your message? How would
you describe yourself? What are your
views, your values, your principles, your
experiences? By understanding who we are
on the inside, we can adapt our dress to
express ourselves in an authentic way.”
Discover what clothes you love
Notice what styles, colours and materials
make your heart leap when you see them,
and collect images for inspiration. “I would
start a Pinterest board and look for people
whose style you love, so you can start to
get ideas,” Bernardi says. “Then you can
go back to your wardrobe and put pieces
together that build from that.”
Celebrate your unique beauty
When creating your personal style,
discovering what really flatters you and
celebrates your unique beauty can go
a long way to helping you feel confident.
“Get to know your body shape and how
to complement it with the best lengths,
cuts and shapes,” Bernardi advises.
“Everybody is beautiful — the idea is to
find that beauty and try to magnify it,
while downplaying anything you might
feel vulnerable about. Then you can
get dressed in the morning and have a
spring in your step and a smile on your
face, because you feel good and have the
confidence to express yourself.”
Get playful with colours, textures and
accessories
“Learning how to inject colour in your
life is so energising, and embracing your
unique colour palette will bring your style
to a whole new level,” Bernardi says. “An
understanding of how to use colour will
change the way you shop and dress and
give you more control over your visual
communication and the message you’re
sending.” Along with colour, explore
different patterns, prints, textures,
materials and accessories — mix it up and
discover what feels good to you.
Choose materials that feel good
There’s a physical and sensory element to
clothing’s effect on how we feel. We wear
materials against our skin and that can have
a big impact on our comfort. “We all want to
be comfortable — I think that’s key, as much
as wearing a smile,” Bernardi says.
Professor Pine’s research suggests that
choosing natural fibres like linen, cotton,
silk and wool can feel more luxurious,
comforting and grounding, partly because
they connect us with nature.
Give yourself freedom to move
Similarly, choosing clothes that allow you
to move freely can help you feel more
comfortable and confident. Think of
function as well as style. That might mean
choosing something loose and breezy if
you’re going on a summer adventure or
it might be about feeling supported and
streamlined with good quality activewear.
Keep evolving
Bernardi suggests regularly refreshing
your wardrobe so you can ensure you have
pieces that make you feel good right now.
“Sometimes when you reach a new life
stage — maybe you become a mother or
there’s a change in your career — people
can feel a bit lost and think, ‘Who am
I now?’” Bernardi says. “You’re a new
person every five or 10 years, so it’s natural
your style will keep evolving too.”
The changes to your wardrobe don’t
have to be dramatic. Simply take a moment
to pause in the morning and consciously
choose to wear something that lights you
up from the inside.
Rebecca Howden is a Melbourne-based writer
with a passion for health and wellbeing. Find
her at rebeccahowden.com.au.
wellbeing.com.au | 107
 Change
v 1 to make something different; alter or modify.

Change is in the air. And after the past two years, we need it more than ever. As we head
towards the new year, we encourage you to listen to the calls from within and have courage
to act on their wisdom. Do you hear a gnawing voice that tells you there has to be something
more? Be it a small shift or a quantum leap, there is no better time for transformation than
now. On page 32, features writer Georgia Nelson explores the German phenomenon of
querensteiger — those who make a radical career change. She interviews athlete and social
Photo: Ross Sneddon on Unsplash

entrepreneur Samantha Gash who delivers some wise words: “When you reflect deeply
enough and realise your time on this planet is of your choosing, the answer [is] very simple.”
It’s never too late for an unexpected pivot. Make the bucket list, be open to new experiences
and stay curious. You are not stuck. You can change your mind, you can change your life.

108 | wellbeing.com.au
wellbeing.com.au | 109
 beauty
BLUE LIGHT

Photo: Becca Tapert on Unsplash

110 | wellbeing.com.au
 Beauty-damaging
blue light
Our non-stop digital connectivity has created a world in
which humans are experiencing unprecedented exposure
to blue light from our technological devices. But is your skin
paying the price of technology overexposure?
Words LOLITA WALTERS
I
f you’re serious about taking care of
your complexion, it’s important to
understand the impact blue light has
on the cellular ageing of your skin
and your general wellbeing, plus what you
can do about it.
When it comes to minimising premature
ageing, photosensitivity and pigmentation,
there is growing evidence confirming that
protecting your skin from UVA and UVB
rays alone simply isn’t enough. According
to experts, blue light is a big culprit
contributing to oxidative stress, which has
an overall beauty-damaging domino effect.
Are you glued to your phone, laptop
or tablet for multiple hours a day? If you
answered “Yes”, take a deep breath! The
good news is that you don’t have to let
your skin pay the price of overexposure
to technological blue light emissions; you
simply need to understand what is really
going on and what you can do about it.
What is blue light?
Although today blue light is often associated
with technology, it naturally comes from the
sun. When the light from the sun travels
towards Earth, it contains all colours of
visible light. As the sunlight reaches Earth’s
atmosphere, it collides with gases and other
particles, which cause it to scatter. Since
blue light travels in shorter, smaller waves,
it is scattered more than other colours and
therefore makes the sky appear blue most
of the time. So really, we are quite literally
surrounded by blue light.
The increase in exposure, however, comes
from human-made sources of blue light,
including our laptops, computers, television
screens and all other digital devices, as well
as LED lighting and fluorescent bulbs.
Blue light’s relatively short wavelength
measures around 400–450 nanometres.
This means blue light, also known as High
Energy Visible Light (or HEV), has a higher
energy intensity than other lights in the
visible spectrum. The significance of this
for your skin is that it is more likely to
cause cell damage.
Tech-nation
Australians are large consumers of
technology and most of us spend hours
each day in front of gadgets and screens.
A quick look at recent statistics shows why
understanding the associated implications of
tech-use, including blue light exposure, is so
significant in today’s digitally focused world.
A report released in February this year
by We Are Social and Hootsuite, Digital
2021: Australia, revealed that Australians
have become increasingly reliant on
digital and social media in every aspect
of their daily lives, fuelling technological
consumption. As a result, Australians now
spend over 40 per cent of their waking
hours online, with an approximate average
of seven hours each day dedicated to
the internet via smartphone, tablet and
computer use. This has seen an increase
of around 32 minutes daily compared to
figures from just last year.
wellbeing.com.au | 111
 beauty
BLUE LIGHT
Research conducted by reviews.org across all ages showed
that Australian smartphone users clock an average of
five and a half hours a day in front of their screens, which
translates to a staggering 17 years of your life.
Research conducted by reviews.org
across all ages showed that Australian
smartphone users clock an average of
five and a half hours a day in front of their
screens, which translates to a staggering
17 years of your life. Combine this data
with television use and the fact that
a large percentage of the population
works 40-hour weeks in job roles largely
spent in front of a computer screen, it’s
clear that the total hours you are exposed
to blue light from digital devices on
a daily basis is much higher.
The problem with blue light
Not all blue light is bad. Natural exposure to
the right amounts of blue light during the day
is essential for regulating your body’s natural
sleep and wake cycles. Additionally, blue light
can boost your alertness, elevate your mood,
improve reaction times and even increase
your memory and cognitive abilities.
The problem is the overexposure to blue
light. While your body needs blue light from
the sun to regulate your circadian rhythm,
our technology-driven world means this
exposure doesn’t end when the sun sets
as it once did, and continues late into the
evening through the use of our devices.
This throws off your natural body clock and
disrupts sleep quality.
Pervasive tech-usage means that
even during waking hours, your skin
112 | wellbeing.com.au
may be coming into unnaturally high
concentrations of the powerful blue light
emitted from screens, which combines
with the blue light you receive from the sun
to produce a cumulative adverse effect.
Beauty sleep, interrupted
Experts agree that even small bursts
of blue light from devices is enough to
disrupt your sleep cycle, which is why you
should make sure your smartphone isn’t
near your bed at night. “Upsetting our
circadian rhythm should be avoided,” says
dermatologist Dr Stefanie Williams, who
explains that getting the recommended
eight hours of quality shut-eye each night
is essential for the body and skin to repair
itself. “Disturbing our biological clock is
connected not only to premature ageing,
but also many health issues.”
If this optimal period required for
rest and restorative cellular functions is
interrupted, over time the consequences
will show on your skin. Think accelerated
effects of ageing, including the appearance
of fine lines, wrinkles, hyperpigmentation
and a lacklustre complexion.
A study carried out by scientists from
the University Hospitals of Cleveland
clearly illuminates the link between
a good night’s sleep and better skin health
and appearance. Using a combination of
a specific sleep questionnaire compared
against data gathered using clinical tools
and other viable measures of the internal
and external signs of skin ageing, 60 women
between 30 and 50 years of age were
assessed in order to evaluate the role that
poor sleep quality plays. The health of the
skin barrier, as well as the participants’
self-perceived satisfaction with their
appearance, were also factored into the
research. The findings revealed that those
with chronic poor sleep quality experienced
significantly accelerated internal ageing
compared to those who slept soundly for
around seven to nine hours a night. The
poor sleepers also showed impaired skin
barrier function and were found to have
lower self-satisfaction with how they looked.
The skin’s internal clock
Over a 24-hour period your circadian
rhythm regulates most of the physiological,
mental and behavioural changes in your
body, including your sleep and hormones.
According to Dr Williams, many people are
not aware that our skin cells have their
own internal clock too. “Our skin is subject
to a circadian rhythm as much as any other
organ system,” she explains. “We know for
example that in the evening and at night
our skin is more active in cell regeneration
and repair than during the early day. One of
the reasons for that is that the stem cells
in the bottom layer of our epidermis (the
ones that create new cells) are most active
late at night.”
What this means is that excessive
exposure to blue light from your devices
has the potential to not only disrupt your
overarching bodily circadian rhythm, it can
also have a microcosmic impact right down
to the cellular level of your body’s largest
organ — your precious skin.
If your skin cells do not recognise the
change from day to night, the important
evening repair processes may be impacted,
leading to visible ageing of the skin,
along with other unwanted physical
manifestations, such as a dull complexion
and dark under-eye circles.
Direct consequences for your
complexion
Beyond the domino effect that poor sleep
and disrupted cellular rhythms have on
your beauty and wellbeing, the direct
Photography Getty Images
impact that blue light exposure can have
on your skin is quite serious. Overexposure
to blue light accelerates the oxidation
process, which causes inflammation
and damages the skin barrier, producing
effects similar to those associated with
too much sun exposure — worsened lines,
wrinkles, skin laxity and uneven tone.
 beauty
BLUE LIGHT
According to Anna Mitsios, the
naturopath and skin expert behind Edible
Beauty Australia, long-term exposure to
blue light has not only been shown to cause
serious skin damage including premature
wrinkles and pigmentation, but it can also
promote the breakdown of collagen and
can exacerbate existing skin conditions,
including dry skin, acne and hypersensitive
skin. “When combined with UVA and UVB
sun damage, long-term exposure to blue
light ultimately presents as premature
ageing and the research is scary!” she says.
In fact, one peer-reviewed study of the
effects of blue light on the skin, published
in the Journal of Investigative Dermatology,
found that exposing skin to the amount
of blue light we get from the sun caused
more pigment, redness and swelling than
when the same person’s skin was exposed
to comparable levels of UVA rays.
While these findings are shocking, they
are not that surprising when you consider
that the direct skin-harming effects of
blue light are due to potential free radical
generation, which contributes to skin
ageing in the same way that exposure to
UV rays does.
What makes blue light even more
impactful, however, is that it has the
ability to penetrate deeper into the skin
than UVA and UBA light does. Blue light
can reach right down to the layers of the
dermis which house your collagen and
elastin. These substances are essential for
maintaining the structural integrity of your
skin, so damage equates to exacerbated
sagging and wrinkling.
How to protect your skin?
Another similarity with UV light damage
is that studies have revealed that the
effects of blue light on skin may take
years to show on the surface. This makes
prevention methods key when it comes to
reducing the impact that technological blue
light exposure has on your skin, as well as
that which comes from the sun.
Of course, the simplest and most
direct way to protect your skin is to avoid
overexposure whenever possible. This
means minimising screen time and only
using blue-light-emitting devices for
essential reasons. Reserve your technology
usage for its important functions, such as
work and education or staying in touch with
friends and family. You may find it helpful to
monitor your daily screen time so you can
see how much time you are spending in
front of your devices.
It can be particularly helpful to
implement a technology-free evening
regime. Try switching off blue-light-emitting
114 | wellbeing.com.au
devices by around 8pm to allow your body
to produce melatonin and prepare for
a rejuvenating slumber.
If you must look at screens past this time,
consider turning down the blue light on your
device. Many phones and laptops now have
in-built “night modes” or use an application
such as Flux. These can usually be
configured to automatically activate during
your chosen hours across all your devices.
Wearing blue-light-blocking glasses is
another lifestyle tool that may be helpful in
preventing some of the circadian rhythm
disrupting qualities of blue light exposure,
as well as helping to protect the delicate
skin around the eye area.
Blue light is also another reason to
apply your SPF every day and preferably
a natural, physical one. “Wearing any
physical sunscreen can actually help to
mitigate damage caused by blue light.
Physical sunscreens contain active
ingredients such as zinc oxide and, unlike
chemical sunscreens, sit on the skin
surface to most effectively block blue light
and minimise the damage caused by light
radiation,” explains Mitsios.
As a naturopath, Mitsios also
recommends bolstering your skin’s
resilience by loading up on foods that are
rich in antioxidants, which internally assist in
preventing the free radical damage caused
by blue light. “Green tea, broccoli and berries
are some of my favourite antioxidant-rich
superfoods with evidence around improving
skin’s response to damage,” she says.
Antioxidant-rich skincare
Incorporating topical antioxidants into your
skincare routine is also key to defending
the skin from the free radical inducing
repercussions of excessive blue light
exposure. This is because your skin’s
antioxidant stores are rapidly depleted the
more you are exposed to the damaging
effects of blue light and the oxidative stress
it causes. “By giving the skin a healthy
dose of antioxidants, you create a ‘bank’ or
store of them so they continue to work to
reduce skin damage, even when you have
removed your sunscreen,” explains Mitsios.
Look for serums and face oils that are
rich in ingredients that provide antioxidant
protection, such as broccoli extract, kale
and St Mary’s thistle, as well as super fruits
like pomegranate and açaí berry and plenty
of vitamin C. Adding a protective serum to
your skincare regime both morning and
night is an effective strategy for supporting
skin health and defending your complexion
from all sorts of external aggressors,
including blue light and pollution.
According to Mitsios, the right natural
skincare ingredients applied regularly can
have profound benefits that are backed by
research. For example, topically applied
broccoli has been shown to work inside cells
by boosting the production of a network of
protective enzymes that defend cells against
many aspects of damage, including UV and
blue light damage.
More than skin deep
Ultimately the health of your skin is
a reflection of your overall wellness and
beauty. Glowing skin and sparkling eyes
really do start from within. Make a good
night’s sleep a priority, switch off from
your emails at the end of the day, put your
phone down and take a walk outside or curl
up with a good book instead.
While it’s important to understand how
overexposure to blue light can damage your
complexion, in this technology-saturated
world it is more than just your skin that
could use a break from digital stimulation.
Go on, switch off for a moment; your body,
mind and skin will thank you.
Photography Getty Images
Lolita Walters is an Australian freelance
journalist, editor and lifestyle writer focused
on wellness, beauty and travel. She enjoys
life by the ocean, whether she is residing in
Sydney as a North Bondi local, or is spending
time at her overseas home in beautiful Bali.
 marketplace

WellBeing Marketplace

Festive Gift Guide

Like a stroll through a literal marketplace, we hope this section will offer you inspiration and ideas
for living a better life. In this edition, we’re celebrating the festive season with a mindful gift guide.

Choose mindfully this

season and gift meaningful
presents to those you love.

Mindful celebration recipient would like to exchange your

purchase. Gifting mindfully not only makes
those you love feel special, but also means
With the festive season just around the corner, we explore some you can feel guilt-free about the presents
ways you can mindfully celebrate this special time of year. you have selected.

Celebrate you
Words LAUREN CLARKE Photo ANNIE SPRATT ON UNSPLASH It can be tempting to neglect your needs
at this time of year. There’s so much to do
and so little time — which makes it more

I
t’s the season of giving, and our
minds are focused on celebrating and
reminding our loved ones that we care.
But it can be all too easy to forget one
important person at this time of year —
yourself. Between social obligations (virtual
or in-person), long lists of presents to buy and
indulgence that can come at the cost of our
health, it’s easy to give too much of yourself
as you try to please those around you.
There’s no denying it has been a
challenging couple of years — which is why
it’s more important than ever to put yourself
first and mindfully celebrate this season.
Politely decline
Select your events carefully — and don’t be
afraid to politely decline. You don’t need
a reason not to attend every event this year.
Consider the occasion and ask yourself if it
will really bring you joy.
Every time you say Yes to an event
you don’t really want to attend, you’re
saying No to something else, whether
that’s time with your family or simply time
with yourself. Don’t feel like you need an
excuse; it’s OK to just politely say no.
Gift mindfully
The digital retail space is full of noise as
department stores compete for business in
your inbox and social media feeds. Choose
mindfully this season and gift meaningful
presents to those you love.
Consider the presents you buy: do
they come from businesses whose values
align with your own? Are you certain
the recipient will enjoy the gift, or will
it languish unloved and unused in a
cupboard somewhere?
Select your gifts with care and
investigate the returns policy in case the
important than ever to prioritise yourself.
Set time aside to relish a quiet
moment. Now is the perfect time to make
meditation a part of your daily routine.
These moments of quiet can help balance
the excess of noise that’s so prevalent at
this time of year.
Nourish your body wisely. Select foods
that will energise and fuel you to balance
the times of indulgence that are a part of
the festive season. Don’t feel guilty about
indulging either; there is no such thing as
“bad” food, only an unbalanced diet.
One final way to celebrate yourself is
to carve out time in your calendar for rest.
Set aside time to catch up on some Zs with
an afternoon nap. Allow a loved one to look
after small children or delegate household
duties to family members. Your time is the
greatest indulgence you can give yourself at
this time of year.

wellbeing.com.au | 115
 marketplace
EPZEN
The gift of relaxation
Give the gift of relaxation this festive season with EpZen’s range of Relax products.
Tell us about the EpZen
Relax Range.
All EpZen products have a unique
combination of 100 per cent natural
essential oils. These essential oils are
carefully curated and blended to assist with
specific wellbeing needs.
They also contain magnesium, which is
known to improve mood and sleep quality
and assist with stress and relaxation. Studies
show magnesium is best absorbed via the
skin — which is where our products come in.
EpZen is Australian-owned, paraben-
free and vegan-friendly, and is not tested
on animals.
EpZen is certified as being 100 per
cent low CO2 by the Carbon Reduction
Institute and offsets 100 per cent of its
operational emissions.
What is the heritage and story
of EpZen?
EpZen is all about reconnecting our
consumers to calm. Our high-quality range of
Australian-owned body-care products enables
our consumers to get micro-moments of
calm in their stressful, fast-paced and busy
lives by simply using our range of bath
crystals, body lotions and body sprays. EpZen
helps us become mindful through our senses
of smell and touch.
What has been a highlight of the
EpZen story?
Adding our Project Reconnect social impact
cause to the EpZen brand was a great
moment. Through this project, EpZen provides
116 | wellbeing.com.au
direct monetary grants to mentors in the
wellness space who are helping communities
reconnect to calm. Project Reconnect enables
these mentors to easily extend their services
to help more and more Australians foster
their own mental wellbeing.
What has been the most
challenging part of the EpZen
journey to date?
A challenging part has been realising how
much COVID has impacted on Australians’
mental health. Stress from lockdowns,
home schooling and not being able to see
friends all impact our ability to cope from
day to day. EpZen hopes to provide holistic
solutions to help one reconnect to calm in
such an uncertain time.
Tell us more about what EpZen
is promoting for Christmas.
We’re promoting the EpZen Relax Bundle.
If you know someone who could benefit
from some time out, the Relax Bundle is
the perfect gift.
The EpZen Relax Bundle is ideal for
those living a demanding lifestyle. This
range of magnesium is infused with a
100 per cent natural essential oil blend
of rosewood, ylang ylang, geranium,
frankincense and may chang.
The bundle includes EpZen Relax
Magnesium Bath Crystals 900g, EpZen Relax
Magnesium Body Spray 100mL and EpZen
Relax Magnesium Body Lotion 100mL, all
designed to help you and those you love
relax and recharge through the power of
aromatherapy, essential oils and magnesium.
Please note that this bundle is not
packaged in a gift box/gift wrapping.
All orders are packaged in 100 per cent
recyclable materials.
Where can we buy your product?
EpZen products are available at
epzen.com.au and from Woolworths,
Coles and selected retailers.
For more information visit epzen.com.au
or call 1300 364 515.

Celebrate summer skin
Bridget Carmady from Clémence Organics shares her tips
for protecting your skin this summer.
You’re passionate about the link
between good skincare and good
health; can you tell our readers
more about this?
As a naturopath, it all comes down to health.
How you treat your body, what you feed it
and what you put on it is clearly reflected in
your skin. And, likewise, what you put on your
skin influences the health of your body. This
is because your skin absorbs around 80 per
cent of what you put on it. So if your skincare
contains petrochemicals (eg paraffin),
synthetic preservatives (eg parabens) and
chemicals (eg PEGs), these are going into
your body and can play havoc with hormones,
accumulate as toxins and trigger reactions.
Think of skincare how you think of food.
You really only want to put good stuff in your
body as you know that this will fuel your body
and lead to good health. Using good-quality,
certified organic skincare is like feeding your
skin with the highest-quality ingredients,
guaranteeing the best results and ensuring
healthy skin as you age.
Good skincare is important
all year round; what do we need
to be particularly conscious of
in summer?
Summer sees our skin exposed to the
sun more than any other season and,
while it offers some benefits for skin (eg
vitamin D), the sun can cause permanent
damage and increase the signs of ageing.
This is why it’s important to ensure skin is
protected with good hydration, antioxidants
and SPF. Choose a range of products that
marketplace
CLÉMENCE ORGANICS
help your skin maintain a healthy barrier
while still getting that all-important
vitamin D. Clémence Organics products fit
those criteria perfectly!
This is a season for giving; if
I was looking to gift just one
of your products to someone
in my life, which would you
recommend and why?
Our 2 in 1 Face Exfoliant + Mask, for sure!
It’s like a facial in a tube. After just one
application, skin will be clearer, baby-smooth
and instantly revitalised. Everyone needs this
product in their life.
What is Clémence Organics
promoting for the Christmas
period?
We have many gifting options, including our
beautiful new cosmetic case made from 100
per cent recycled plastic. You can get this
filled with select products from either our
facial or body ranges.
Where can we buy Clémence
Organics products?
You can purchase directly from our website,
clemenceorganics.com and at select
retailers throughout Australia. See our
stockists page for those closest to you.
For more information, visit
clemenceorganics.com.
wellbeing.com.au | 117
 marketplace
FRESSKO
Farewell single-use with Fressko
Release your eco-guilt with high-quality, reusable products
and nurturing teas from Fressko.
Tell us about Fressko.
Fressko is a range of chemical-free,
insulated, high-quality reusable coffee
cups and tea-infuser bottles. They are
designed with quality, sustainability and
versatility in mind.
The 2-in-1 infuser allows you to
transition from a tea infuser into the perfect
vessel for your ice-cold fruit infusions or
smoothies. The five-star-rated reusable
coffee cups tick all the boxes for a stylish
and sustainable cup to always carry with you
— say goodbye to single-use.
What is the heritage and story
of Fressko?
Fressko launched seven years ago after
the founders noticed a gap in the market
for a stylish and versatile tea infuser
118 | wellbeing.com.au
that you could take with you on the go. It
started small but grew quickly with the
introduction of more high-quality, reusable
brew-as-you-go options.
What has been the highlight of
Fressko’s story to date?
We have had the pleasure of collaborating
with some amazing brands, which is
always exciting. The collaborations range
from corporate branding, community
sponsorships and online collabs to donation
support such as with the National Breast
Cancer Foundation. Being able to support
causes that really need it is a special feeling.
The launch of our reusable cups has also
been a massive highlight. After a few years
in development, we finally have a product
that ticks all the boxes!
What has been the most
challenging part of the journey?
The most challenging part is always the
logistics. Things like shipping delays —
especially during the past 18 months (thanks,
COVID) — which are out of our control. The
design process, although lengthy, is actually
quite fun. Providing an awesome, long-lasting
alternative to single-use is obviously our goal
and after years in development, we were
finally able to achieve this.
Tell us more about what you’re
promoting this summer.
We are excited to say that we have recently
launched a range of loose-leaf teas that
are the perfect addition to our tea infuser
flasks. This product is 100 per cent organic,
created by a naturopath and hand-blended
in Australia, resulting in a line we are really
proud to be offering.
Our philosophy is simple: be kind to
Mother Earth, to others and to yourself,
and these teas are the epitome of this.
With blends such as Sleep, Calm and
Immunity, they are lifestyle teas, designed
to deliver a dash of kindness to yourself or
the person you gift them to.
Where can we buy Fressko
products?
Online and from selected retailers.
For more information, visit
au.madebyfressko.com or email
hello@madebyfressko.com.

A sustainable success
Weaver Green is proving that sustainability really does start at home with
its range of homewares made entirely from recycled plastic bottles.
Meet the team behind
Weaver Green.
Nikki and Rupert met while travelling,
working in the glamorous world of
superyachts, but when it was time to start
a family, they knew exactly where they
wanted to be: back home in beautiful Noosa.
They also knew that whatever they did
next had to have a positive impact on the
planet; they felt a pull to begin an ethical
business that could make a real difference.
A joint passion for rustic antiques led the
couple to start a business importing vintage
furniture from Europe to Noosa.
On a business trip to the UK to source
antiques, Nikki and Rupert decided to branch
out into eco-friendly, ethical homewares to
complement their furniture range. That’s
when they spotted Weaver Green — a UK
company revolutionising the textile industry
by crafting rugs, blankets and soft furnishings
from recycled plastic bottles.
This was the business they had been
searching for. Not only was the product
environmentally friendly, ethically made
and beautiful, Weaver Green products
are designed for both indoor and outdoor
use, making them well-suited to the
Australian lifestyle.
Nikki and Rupert were sold; they had to
bring Weaver Green to Australia. They met
with the brand’s owners in the UK, struck
up an immediate rapport and pivoted their
business completely to become Australia’s
sole distributor of Weaver Green products.
Tell us about Weaver
Green products.
Our stunning range of soft furnishings
has the look and feel of natural fibres but
contains up to 3000 salvaged plastic bottles
per product, turning rubbish destined for
the ocean into something beautiful to be
enjoyed for decades. All of the Weaver Green
products are also completely recyclable at
the end of their useful life.
Weaver Green’s range of artisan textiles
are influenced by Scandinavian, African
and Eastern design, combining soft
yellows, reds, blues and greys with natural
tones to make timeless products to suit
any decor or style.
Suitable throughout the home, including in
kitchens and bathrooms, our hard-wearing,
stain- and mould-resistant properties also
make Weaver Green the perfect accessory
for all your outdoor entertaining areas such
as decks, balconies and by the pool. They are
even machine washable.
What has been the highlight
of the story?
Most recently, the UK showroom was
opened by the Duchess of Cornwall, who
marketplace
WEAVER GREEN
has numerous Weaver Green products in
her and Prince Charles’ home.
What has been the most
challenging part of the journey?
There is so much noise in the online
homewares space, so being seen is definitely
our biggest challenge. And convincing people
that despite the fact that our products are
made from plastic, they are lovely and soft,
and look and feel like natural fibres. This
messaging is especially challenging to convey
when people are buying online.
Tell us more about what Weaver
Green is promoting for Christmas?
Weaver Green is perfect for your Aussie
Christmas, whether you’re revamping your
outdoor spaces, planning gifts or even
sourcing items for your Christmas lunch
table. We can help you find beautiful and
sustainable solutions.
Where can we buy Weaver
Green products?
Online at weavergreen.com.au or at our
Noosa showroom.
For more information visit weavergreen.
com.au, call them on 07 5231 9805 or
visit them at 5/33 Gateway Drive,
Noosaville, Queensland.
wellbeing.com.au | 119
 marketplace
BEST BUDS
Healing with hemp
Enjoy the medicinal benefits of cannabidiol (CBD) and hemp with Best Buds.
Meet Best Buds.
At Best Buds, we have a vision of increasing
awareness for the benefits of CBD and hemp
in Australia. We want to break the negative
stigma associated with CBD. There’s a
plethora of data suggesting that CBD
products provide short-term and long-term
benefits for their users. We think it’s time to
show Australians that they can trust their
Best Bud and look into the benefits of CBD.
We think this is a wonderful opportunity
for our business to grow, but more
importantly, we want our fellow Australians
to join our campaign to legalise CBD in our
beautiful country.
120 | wellbeing.com.au
Tell us about your products.
Best Buds will be the global marketplace
for the highest quality CBD and hemp
products. Rather than just selling
products, Best Buds is a community of
CBD and hemp enthusiasts, where people
can share their stories, provide their
recipes and even help fellow buds with
common inquiries.
What is the heritage and story of
the Best Buds brand?
We started the company in the western
suburbs of Sydney. We would like to help
our community by sharing the benefits
of CBD and hemp. Both goods are
non-addictive substances and present a
plethora of health benefits. The primary
issue is the flawed federal laws, which
prevent people from accessing this type
of natural medicine. So to fight for our
community, we decided to start Best Buds
and help dismantle inconsistent cannabis
laws. We want our audience to educate
themselves to see if this natural medicine
is right for them.
What has been the highlight of
the Best Buds story?
Partnering up with Australian
ambassadors from the Epilepsy
Foundation and Dementia Foundation.
What has been the most
challenging part of the Best
Buds journey?
People have not been educated on the benefits
of CBD and their predisposed stigma towards
this product has clouded their judgement
towards the benefits of the product.
Tell us more about what you’re
promoting for Christmas.
We have some Christmas special deals!
Enjoy our recipes for Christmas meals
using CBD/hemp.
Where can we buy your product?
You can buy our products at best-buds.co.
Products will be in stores from mid 2022.
For more information visit best-buds.co

The skincare solution
Meet Kiri Yanchenko, founder of AMPERNA®, a probiotic skincare brand
dedicated to providing gentle solutions for problematic, sensitive skin.
Meet Kiri Yanchenko.
I started my career in the FMCG
design and brand activations
industry in Sydney. During this
time, I took a career break and
became my father’s sole carer. He
passed away before he was 62.
During this period of intense
pressure, I was prescribed
medication to help my skin and
stress levels. I reacted to this
medication; three of the side
effects were severe pustular
acne, skin hives and weight
loss. I was admitted to hospital.
My skin went from normal to
unbearable almost overnight.
After leaving hospital, I was
offered more medication from
professionals. Instead, I decided
to review my whole lifestyle, taking
a holistic approach to my health.
I researched diets and a healthy
lifestyle. I went through the
process of cutting out everything
I shouldn’t be eating and
reassessing everything that I was
Beauty from within
Edible Beauty is transforming the way we think of beauty, by empowering
people to approach healthy, glowing skin in a holistic way.
Tell us about the range
of products from Edible
Beauty Australia.
We are a holistic beauty brand
that offers both topical skincare
and wellness products designed
to improve health and vitality from
the inside out. Our naturopathic
formulations are 100 per cent
vegan and cruelty-free and blended
with ingredients that are literally so
pure you could eat them. Blended
with food-grade ingredients
including exotic oils, butters,
beauty-boosting vitamins, herbs,
fruits, clinically proven botanical
extracts and wildcrafted Australian
natives, Edible Beauty products are
teeming with antioxidants and skin-
transforming actions.
What is the heritage of
Edible Beauty Australia?
Our founder Anna Mitsios is a
naturopath and nutritionist. She
was diagnosed with type-1 diabetes
at age 18 — a big turning point in
using on my skin. Going through
the process of identifying certain
triggers to my skin problems and
helping myself took two years. So
began my search for a solution: and
my brand AMPERNA® was born.
Tell us about AMPERNA.
AMPERNA® is an active probiotic
skincare line. We are Australian-
made and -owned, cruelty-free,
vegan and free from harmful
ingredients and chemicals. The
award-winning AMPERNA range
is science-backed and tested on
real people in the real world to help
them feel comfortable in their own
skin. We are results-driven and
always looking for ways to innovate.
AMPERNA skincare is holistic
and effective, driven by my own
deep, personal understanding of
the challenges faced by having
problem skin. Our products contain
only the necessary base ingredients
plus skin-changing actives, such
as our probiotic complex and our
her life. That diagnosis inspired
her search for natural solutions,
nutrition and herbal remedies to
help manage her autoimmune
condition. This quest later led
to her work as a naturopath in a
Sydney fertility clinic, where she
grew frustrated with the absence
of safe, clean skincare options,
especially for pregnant women.
Anna created her range of natural
and efficacious products to fill a
void for anyone seeking pure, vegan
and sustainable beauty formulas.
What has been the
highlight of the Edible
Beauty Australia story?
The highlight of our brand has
been transforming a countless
number of people’s skin. One of
our key missions is to change
the way people do “beauty” by
empowering them to work on their
complexion topically and internally.
I have had countless turnarounds,
but most recently a wonderful
marketplace
AMPERNA® & EDIBLE BEAUTY
bio-fermented oligopeptide, glycolic
acid and vitamins B and C.
What has been the
highlight of the AMPERNA
story to date?
We have now helped thousands
of people feel more comfortable
in their skin. We are in business
to help people with their skin
health in a holistic way using our
products and our holistic skin products. Our sun-sense products
coaching service. are also always popular during
this time of year.
What has been the most
challenging part of the Where can we buy
journey? AMPERNA?
The most challenging parts have Online and in select specialist
been navigating business during a stockist locations.
pandemic and sourcing ingredients
and components for manufacturing.
Tell us more about what
AMPERNA is promoting For more information visit
this season. amperna.com or call
We have some great gifting 0412 978 030.
bundles and some fabulous new
including our Native Collagen
Powder, Complexion Protein+
and Beauty Dew — Hair Skin Nail
Support. These three products
work wonderfully to support natural
collagen production.
transformation with a customer Where can we buy
who had perioral dermatitis for your product?
two years. It was fantastic to see You can buy our products online
her skin clear and healthy after six at ediblebeautyaustralia.com
weeks of working together. as well as at select retailers
including Adore Beauty, David
What has been the Jones and Nourished Life.
most challenging part
of the journey?
I have definitely found
it most challenging
to find ways to reach
more people and assist
them on a greater
scale. This has pushed
me to find out more
about social media,
become more present
on it and work out
ways to transform more
people’s skin holistically.
Tell us more about what
Edible Beauty Australia is
promoting for Christmas. For more information visit
We are wanting to get the word out ediblebeautyaustralia.com.
there on our wellness supplements,
wellbeing.com.au | 121

Celebrate the festive season with a gift from one of our
WellBeing Marketplace advertising partners.
5
1 Best Buds
Join the global marketplace for the
highest quality CBD and hemp products
this season with a visit to Best Buds. As
well as selling products, Best Buds is a
community of CBD and hemp enthusiasts
where people can share their stories,
provide their recipes and even help fellow
buds with common queries.
This Christmas, enjoy their seasonal
recipes featuring CBD and hemp.
best-buds.co
2 Clémence Organics 2 in 1
Face Exfoliant + Mask
Delight your loved ones with the gift of
good skin with the Clémence Organics 2 in
1 Face Exfoliant + Mask. This duo contains
organic rosehip seed granules to gently
exfoliate, biofermented hyaluronic acid
to support collagen synthesis and reduce
the appearance of fine lines and wrinkles,
and detoxifying bentonite clay to draw out
toxins and impurities.
clemenceorganics.com
3 AMPERNA® Pro+ Bio
Resurfacing Retinol ALT
Help calm redness and improve skin
appearance with the Pro+ Bio Resurfacing
Retinol ALT from AMPERNA®. This beauty
must-have is 100 per cent free from sulfates
122 | wellbeing.com.au
Marketplace
6
and parabens, and contains no synthetic
colours or fragrances, making it safe for the
most sensitive skin — even during pregnancy.
The AMPERNA® Pro+ Bio Resurfacing
Retinol ALT contains leaves of the Indian
babchi plant (used for centuries in
Ayurvedic medicine).
amperna.com
4 Weaver Green Avignon
Duck Egg Throw
Give a truly sustainable gift this Christmas
with the Avignon Duck Egg throw from
Weaver Green. This product is not only soft
and stylish, but it’s made from 300 recycled
plastic bottles.
You will be amazed at how luxurious and
soft this throw is — in fact it’s so divine, you’ll
probably want to buy one for yourself as well.
weavergreen.com.au
5 EpZen Relax Range
Give the gift of relaxation with the EpZen
Relax Bundle. This bundle contains
EpZen Relax Magnesium Bath Crystals,
EpZen Relax Magnesium Body Spray and
EpZen Relax Magnesium Body Lotion to
help your loved ones feel at peace this
festive season.
The EpZen Relax Bundle utilises 100 per
cent natural essential oils and magnesium.
epzen.com.au
6 FRESSKO Camino Coral
340ml Coffee Cup
Fressko’s stylish, chemical-free,
lightweight, insulated stainless steel
reusable coffee cup is the new and
improved version of the classic
takeaway cafe cup.
Available in 8oz and 12oz, Fressko
coffee cups are vacuum sealed and scratch-
resistant, and have a spill-proof, screw-in,
easy-to-clean lockable lid.
They fit perfectly under the barista’s
machine and your standard cup holder
and are ideal for travel.
au.madebyfressko.com
7 Edible Beauty Australia
Building Blocks Bundle
Build the skin of your dreams with the
Building Blocks Bundle from Edible
Beauty Australia. By incorporating these
wellness supplements into your routine,
you can transform your skin from the
inside out.
Illustration: Getty Images
This bundle is comprised of the Native
Collagen Powder, Complexion Protein+
and Beauty Dew — Hair Skin Nail Support.
These three products work wonderfully
to support natural collagen production,
providing healthy and strong hair, skin
and nails.
ediblebeautyaustralia.com

Festive Gift Guide
2
The Wellness Edit
Good-for-you goodies to delight health
enthusiasts and spiritual souls.
1 Vita-sol Purity Wholefood
Vita-sol premium certified organic
greens is an inner beauty powerhouse
designed to support a healthy liver, gut
and skin. Containing natural nutrient rich
ingredients to give nutritional support over
the festive season.
W: vita-sol.com
2 Purematcha
Tea in Japan is offered as a gift for good
health and longevity. Cultivated in Uji Japan,
this ceremonial grade matcha is high in
mood-enhancing L-theanine and supremely
fresh in colour and taste. Treat yourself or
someone you love with the health enriching
taste of pure matcha green tea.
W: purematcha.com.au
Illustrations Getty Images
3 Moontime Diary
The Moontime Diary keeps you informed
about planetary movements. By tuning into
seasons and cycles, you can live a healthier,
more organised and sustainable lifestyle.
The Birthday Calendar helps you choose
suitable gifts aligned to the zodiac signs.
W: moontimediary.com.au
WellBeing
An edit of mindful gifts from our advertisers
4 Earthing Oz
Ocushield blue light filters help to relieve
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5 Indie Rose
Revitalising and nourishing your skin has
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while enhancing a whole new level of self-
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3
5
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love. Plus, they are 100 per
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6 Weleda Stretch Mark Massage Oil
Help your skin keep its natural tone and
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wellbeing.com.au | 123
 WellBeing Partners
CHRISTMAS GIFT GUIDE
12
The Beauty Edit
For beauty lovers and skincare addicts who
enjoy a more natural approach.
7 Byron Bay Bronze
A limited edition Christmas bundle that
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8 Shampoo With A Purpose Facial
Cleanser Bar
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9 Happy Breast Balm Breast Care Kit
An all-natural, self-care kit containing the
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10 Dermatonics®
Give a gift every skin type will love! The
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Oil calms and hydrates all skin types and
124 | wellbeing.com.au
10
13
has been dubbed “liquid gold” and a “game
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11 GUINOT Advent Calendar
GUINOT’s glamorous second edition
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12 Pod Organics
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13 Cosmetic Lab
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8 9
11
14
14 BABOR Advent Calendar
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15 The Natives Co.
The Natives Co. scour the globe for the
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16 RAWKANVAS
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Illustrations Getty Images
RAWKANVAS, an award-winning natural
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17
16
18
19
17 Shampoo With A Purpose
Shampoo Bar
Our shampoo bars are worth
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18 PUMP Haircare Liquid Gold
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15
20
Beauty
Awards_
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Your hair will thank you for
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19 Weleda Skin Food Indulge
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20 Herbalife Moisturizing
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22
21
25
The home edit
For homebodies, hosts and hospitable friends.
21 Young Living
The Young Living Lucia™ Artisan
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22 Gro Urban Oasis
Give the gift to grow this
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W: gro-urbanoasis.com.au
23 Atkins Farm ‘Petite’ wines
Illustrated by Olivia Rogers,
these wines look and taste great
and, at 8.5 per cent, are low
in alcohol for your all-round
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24 Seed & Sprout
Ditching plastic bottles has never
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24
26
6
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26 Bondi Wash
A selection of natural products
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the Bondi Wash Getaway Bags
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27 Hemp Collective
Discover Hemp Collective’s
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W: hempcollective.com.au
wellbeing.com.au | 125
 planet
GREEN-TECH MINERALS
The mineral dilemma
behind green tech
The world faces a green paradox — we can’t keep consuming fossil fuels
but the renewable alternatives require minerals that need to be mined.
In this clear analysis we look at the damage green-technology minerals
may do and how we might overcome the challenge.
F
ossil fuels are on track to soon
become history. In May 2021, the
International Energy Agency (IEA)
put out a report calling for a stop
to all new fossil fuel development by the
end of the year, and for the sales of internal
combustion engine cars to discontinue by
2035. The purpose of this aggressive stance
on climate change is to align with the Paris
goal of having a shot at a maximum 1.5°C
temperature rise. The report, Net Zero by
2050, laid out a detailed road map for an
accelerated transition to renewables, and
many decision-makers are paying attention.
Perhaps surprisingly, clean energy
infrastructure involves sourcing significantly
more mineral content than is needed for
its fossil fuel equivalent; an onshore wind
farm, for example, requires nine times more
minerals than a gas-fired plant. Compared
to an internal combustion car, about six
times more minerals are needed to build an
electric car. The energy sector represents
a growing percentage of world demand
for copper, nickel, cobalt, graphite, lithium
and many others. In the politics of climate
change, the more ambitious the emissions
cuts, the faster mineral demand will need
to multiply. These issues were presented in
a sister 2021 IEA report The Role of Critical
Minerals in Clean Energy Transitions.
The IEA’s paper predicts that by
2040, green energy demand for critical
minerals will have multiplied sixfold from
a baseline of 2020. However, in some
cases, this expansion of mining will be
in a different ballpark. By 2040, total
lithium production, largely for lithium-
ion batteries, is anticipated to skyrocket
42-fold. For graphite, 25-fold; cobalt,
a 21-fold growth; and nickel, a 19-fold
multiplication. These figures would
change if existing battery technology is
superseded, as this would prompt a shift
to a different balance of materials.
126 | wellbeing.com.au
Words MARTIN OLIVER
Risking a supply crunch
Geopolitically, production of specific
minerals is often concentrated in a fairly
small number of countries, many of
them politically unstable. Additionally, the
dominance of China in mineral refining
is exacerbating tensions with the US, and
its position of power could in the future
be used as leverage. In the case of the 17
rare earth elements widely used in green
tech, especially wind power, it refines about
90 per cent of the global supply, and this
dominance is predicted to tighten even
further to 95 per cent by 2025. When Donald
Trump made the bizarre move in 2019 of
offering to buy Greenland from Denmark, it
is likely that the island’s rich supply of rare
earths was his primary motivation.
In 2019, eight scientists at the UK’s
Natural History Museum sent a letter to
By 2040, total lithium
production, largely for lithium-
ion batteries, is anticipated to
skyrocket 42-fold.
the British government, warning about
intense resource demands resulting from
all of the UK’s vehicle fleet becoming
electric as part of Britain’s net zero by
2050 target. Specifically, it pointed out that
this would involve nearly double the total
annual world cobalt production, nearly the
entire world production of the rare earth
neodymium, three quarters of the lithium
and at least half of the copper. These
figures are based on the UK’s 2019 vehicle
fleet, and do not factor in its likely growth
up to 2050. Because the UK represents
about 3 per cent of the global vehicle fleet,
such a planet-wide changeover would
require around 30 times these quantities.
Meanwhile, the Geological Survey of
Finland recently put out a report The Mining
of Minerals and the Limits to Growth, whose
key message is that current reserves
will not supply sufficient metals to meet
long-term demand for renewable energy
infrastructure. It advocates for resource
use policies to be structured around long-
term supply considerations, very much the
opposite of the present economic-growth-
driven arrangement. It emphasises that the
grade of mineral ores has been diminishing
over time, resulting in increased energy
for processing, higher emissions, greater
production costs and increasing quantities
of mining waste.
The IEA predicts that supply issues
are most likely for lithium, battery-grade
nickel and rare earths. For many metals,
the rate of mineral deposit discovery has
been on a downward trend, and the IEA
points out that historically the average time
lag between the discovery of a deposit and
start of production has been 16 years. It is
concerned about a “looming mismatch”
between demand and future supply.
Environmental damage
Mining as a whole is commonly associated
with a range of environmental problems.
• The use of acids, toxic chemicals and
copious water in mineral processing.
• A risk of polluting downstream
waterways, and sometimes drinking
water supplies too.
• Production of large quantities of mine
tailings.
Photography Getty Images
• Loss of biodiversity, obviously at the mine
site, but also in its surrounding areas.
• Deforestation. In a current Tasmanian
example, the company MMG runs an
existing operation mining copper, zinc
and lead, and plans to destroy up to 285
hectares of rainforest in the Tarkine
region for a new tailings dam. This
 BHP Billiton’s iron ore
plant with excavators and
stockpiles of iron ore,
Western Australia

wellbeing.com.au | 127
 planet
GREEN-TECH MINERALS
prompted a blockade that has led to
a stream of arrests.
• Threats to the welfare of indigenous
peoples, especially Brazilian tribes
facing mining corporations that have
been emboldened by far-right president
Jair Bolsonaro.
• Excessive energy use. Mining is
energy-intensive, with the production of
seven minerals (iron, aluminium, copper,
zinc, lead, nickel and manganese) alone
being responsible for 7 per cent of the
world’s greenhouse emissions. However,
there is large energy difference between
refining in a country with a renewables-
dominated grid, as opposed to a largely
coal-fired grid such as China’s.
Once demand struggles to keep up
with supply, it is inevitable that a steep
increase in “green extractivism” will
catalyse an expansion encompassing
more controversial and contested projects.
These may involve environmentally
sensitive areas, national parks, indigenous
territories, in deep sea areas or even
mining on the moon or asteroids.
Lithium has been dubbed “white gold”
because it is pivotally important for current
battery technology in the new energy
economy. The salt flats in Chile, Bolivia
and Argentina are sometimes called
the “lithium triangle”. Here, lithium is
extracted from brine of salt crusts in
a water-intensive process that is causing
a lowering of the water table. The Atacama
128 | wellbeing.com.au
region of northern Chile, where the
salt flats lithium industry is presently
concentrated, is the driest place on Earth,
and the lowering water table is causing
trouble for llama herders, quinoa farmers
and 18 nearby indigenous communities.
Another area of contention is Thacker
Pass in Nevada, which contains rare
sagebrush habitat and is home to
pronghorn antelopes and golden eagles.
It also has one of the world’s largest-
known lithium resources, and is the site
… current reserves will not
supply sufficient metals to
meet long-term demand
for renewable energy
infrastructure.
of a planned mega-mine that would be 2.3
miles (3.7km) long and 0.5 miles (0.8km)
at its widest. The project is subject to
an ongoing blockade involving activists,
ranchers and Native Americans. Nevada is
home to Tesla’s US Gigafactory that uses
large quantities of lithium.
Rare earth mining and processing
have a bad reputation due to the presence
of unwanted radioactive thorium
contamination, and less commonly
uranium, in the ore. Baotou, in the Inner
Mongolia region of China, is a rare earth
Pools of brine lakes at
a lithium mine in the
Atacama Desert, Chile
processing centre, and wastewater from
the plants is discharged into a toxic
artificial lake. At Kvanefjeld in Greenland,
there are plans for a huge mine that would
supply both rare earths and uranium. In
rural Victoria, a proposed mineral sands
mine supplying some rare earths could
threaten the nearby Busch Organics farm
with radioactive dust.
Urban mining
One way to moderate the need for mining
expansion is by recycling waste electrical
and electronic equipment in purpose-
built facilities, increasingly referred to as
urban mining. E-waste is around 40 to
50 times richer in minerals than mined
ores. Research by the Norwegian research
agency SINTEF found that urban mining
is 17 times less energy-intensive than
production from virgin materials.
Quantities of e-waste material are
growing fairly quickly, in line with increased
high-tech consumption and disposal.
There are major environmental benefits in
recycling e-waste instead of binning it, or
storing it in a drawer and forgetting about
Photography Getty Images
it. Recycling of high-tech and green-tech
products can be a part of the solution, but
it is limited because the exponential growth
in demand cannot be matched in real time
by availability of recycled material.
Oceania, which takes in Australia and
New Zealand, is one of the world’s top
regions for e-waste production, and its
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 planet
GREEN-TECH MINERALS
recycling rate of 8.8 per cent is about half
of the global average of 17.4 per cent. An
aggressive mix of regulation and more
recycling facilities is needed. Australia has
a product stewardship policy governing
the industry recycling of TVs, computers,
monitors and computer peripherals. Victoria
has banned the landfilling of e-waste,
broadly defined as an electrical item with
a battery, plug or cord. So far, New Zealand
has not introduced any similar measures.
For the consumer, lithium-ion batteries,
up to appliance-sized, can be recycled at
many council facilities, and in Australia
they are accepted at Battery World stores.
Electric vehicle batteries still contain
enough charge to repurpose for domestic
batteries or large-scale electricity backup
storage. These are sometimes known as
“second-life batteries”, and the Nissan
xStorage domestic battery system is made
130 | wellbeing.com.au
from former EV batteries. An unwanted
EV battery of this type is best removed by
a local dealership for recycling when it is
swapped for new. It can also be sold on
a second-hand marketplace.
While used solar panels are largely sent
to landfill, in Victoria this is prohibited under
the state’s e-waste laws. Australia has one
solar panel recycling company, Reclaim
PV based in Adelaide and Brisbane, which
asks a recycling fee of A$11 per panel plus
the freight cost of transporting the panels.
A national network of drop-off points is
currently being set up. New Zealand does
not have any equivalent facilities. An issue
identified following research in Australia
is a trend towards removing solar panels
prematurely for various reasons, resulting
in a plea from researchers to leave them
on the roof until they fail. Where panels
are removed while they still work, they can
be sold second-hand if compliant with the
current standards.
A degrowth paradigm
Debate around environment, economy
and the renewables transition includes
“deep greens” on one side and “light
greens” and techno-optimists on the
other. While light greens tend to believe
that the future can be a renewables-and-
electric-cars flavour of business as usual,
deep greens disagree. Much of it boils
down to differing attitudes toward the
notion of “green growth”.
The Mining of Minerals and the Limits
to Growth predicts an end to growth
economics. It characterises a continuation
of the economic growth paradigm as
“increasingly ineffective, and a waste of
valuable resources.” A fast shift away from
fossil fuels is necessary, but feeding the
voracious mineral appetite of renewables
will cause huge environmental damage
unless economic growth is swapped for
a planned economic contraction, perhaps
along “degrowth” lines.
A degrowth-based society is likely
to be energy-constrained, frugal and
community-oriented, with custodianship
of possessions and resources, greater
self-sufficiency and limited mobility. In
the waste hierarchy, degrowth aligns well
with the “reduce” option at the very top.
The challenge is that in order to work,
a degrowth society would require everyone
to voluntarily live in this fashion, and not
just a radical fringe of deep greens.
What might a degrowth approach to
electric cars look like? Martin Brueckner
from Murdoch University has suggested
car-sharing. If every EV were shared
among 10 different drivers who would
otherwise buy a private EV, this would
reduce the quantity of mining for such
cars by 90 per cent. Such a model would
however be difficult to mandate. Public
transport and cycling also have an
important role to play, and cities need to
be designed with cyclists in mind. A 2021
study in a transport journal found that
for urban areas, cycling was 10 times as
important as the electric car in reaching
a net zero by 2050 climate target.
In the view of Hal Rhoades, northern
European coordinator of the Yes to Life,
Photography Getty Images
No to Mining activist network, “We cannot
mine our way out of the climate crisis.”
Perhaps the last word goes to actor Will
Rogers, who once said, “If you find yourself
in a hole, stop digging.”
Martin Oliver is a writer and researcher based
in Lismore.
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 travel
THE GREAT BARRIER REEF
Far, far away on Lizard Island
At the northernmost tip of the Great Barrier Reef, just out of reach of the seasonal crowds,
the happily secluded Lizard Island is every contemporary castaway’s dream destination.
Words CATHERINE LAWSON Photography DAVID BRISTOW
I
t’s not at all difficult to fall in love with
Lizard Island’s coral-fringed curls of
sand and the cornflower-blue bays
that beckon snorkellers under the
sea. Travel writers and reef lovers besotted
with this tropical isle call it idyllic and wild,
and while Australia’s Great Barrier Reef is
littered with such beauties (some far more
verdant and with coral reefs in much better
shape), the allure of Lizard Island lies in its
being so very far away.
Reaching its national park-protected
shores is an adventure in itself, ensuring
very few people converge on Lizard’s
24 shimmering white sand beaches at
any one time. Those who do make the
journey — by plane, charter boat or
private yacht — amount to an incongruous
bunch of castaways: five-star resort
guests, adventurous grotty yachties and
fly-in campers who arrive with tents and
snorkelling gear, and pay in pocket change
for their rustic beachfront views. All come
132 | wellbeing.com.au
seeking seclusion under the sea and
Lizard Island never fails to disappoint.
Lieutenant James Cook named the
island for its resident yellow-spotted
monitor lizards and it’s here where
naturalist Sir David Attenborough began
his 60-year-long love affair with the Great
Barrier Reef, which he calls “the most
magical place on Earth”. On its northern
tip, Lizard Island’s step-off-the-sand
reefs are studded with luminous giant
clams, blooming coral bommies and
a kaleidoscopic cavalcade of lime and
tangerine-coloured fish.
Sadly, the last eight years have pushed
Lizard Island’s pristine wilderness to the
brink. In 2014 and again in 2015, category
4 cyclones Ita and Nathan pummelled the
island, all but flattening its only resort.
A year later, the first of four catastrophic
coral bleaching events triggered by globally
rising sea temperatures left Lizard Island’s
fringing reefs in precarious shape.
Climb high above Watsons
Bay for big-picture views
In July this year, the findings of
long-running research on the island
revealed that 16 per cent of Lizard’s coral
species have disappeared since 2011. Zoe
Richards, senior research fellow at Curtin
University, predicts extinctions will likely
continue as global temperatures rise.
Ironically, the same cyclones that batter
Lizard Island every summer bring a silver
lining, cooling the sea and helping stressed
coral reefs survive each long hot summer.
It’s hard not to see these bleached
underwater landscapes as the canary
in the coal mine, but Lizard Island has
not yet reached its tipping point, and the
more visitors it bewitches, the more hope
there is for its reefs.
Fortunately for those who make the
trip, snorkelling and diving adventures off
Lizard Island remain phenomenally vibrant
with busy biodiversity: black-tipped reef
sharks and green sea turtles, octopus,
huge humphead wrasse and bright spotted
 Walk an hour from Watsons
Bay and discover that the
Blue Lagoon, really is
“the most romantic place
on Earth”.

Harmless black-tipped reef sharks are a The rappel down granite cliffs onto
thrilling spot for snorkellers Coconut Beach is childs’ play

The yellow-spotted monitor

gave this wild isle its name

wellbeing.com.au | 133
 travel
THE GREAT BARRIER REEF
lagoon rays. The world-famous Cod Hole
on the Ribbon Reefs lies just a quick boat
ride away, and Lizard Island’s Blue Lagoon
harbours truly remarkable, shallow-water
snorkelling sites that throng with fish.
Walking trails pull adventurers out of
the sea to stand on the summit of Cook’s
Look at sunrise, to discover Indigenous
and pioneer-era heritage sites, and to
rappel down sheer granite cliffs and
gather up nautilus shells on the fantastic,
faraway Coconut Beach.
As tropical isles go, Lizard Island has
considerable wow factor. Attenborough and
I are in agreement when he calls Lizard
Island one of his favourite places to be.
I once sailed there for a two-week stay and
three months later I was still under the
sea, anchored in uber-clear Watsons Bay
and living off fresh fish, a micro-garden
and home-brewed beers.
No matter how many times I visit, there’s
always something new to experience, like
this year’s impromptu yoga sessions on
the casuarina-fringed edge of Watsons Bay
(Mary Watsons Bay to be precise). Joining
a laidback band of early risers, our mats,
blankets and beach towels rolled out on the
sand, we stretched and smiled and saluted
the sun in one of the most amazing spots on
the planet. Afterwards everyone drifted back
home, paddling stand-up paddleboards
and sea kayaks to their private yachts, or
strolling along the sand to their temporary
digs in one of Australia’s most spectacularly
located fly-in campgrounds.
Shoestring stays
Lizard Island levels the playing field for
self-sufficient travellers with more spunk
than savings. Its beachfront national park
campground presents the ideal opportunity
to play Robinson Crusoe in primitive
campsites that cost just $6.85 a night.
Sandy sleeping bags are de rigueur, but
the views, snorkelling, enviable sunsets and
adventurous exploring all make this one
of the cheapest island flings you can enjoy
in Australia. The low price tag also means
134 | wellbeing.com.au
Who could argue when Attenborough
himself calls the Great Barrier Reef the
most magical place on Earth
there’s plenty left to spend on sunset drinks
on the frangipani-scented lawns of the
resort’s “all-welcome” Marlin Bar.
Right off the camp lies Lizard Island’s
famously colourful Clam Garden, and
you can fin out from the beach to eyeball
the harmless reef sharks that cruise
beneath Watsons Bay’s colourful north
wall. The campground provides just the
basics: picnic tables, a free gas barbecue
and composting toilet, and there’s
drinkable bore water a short walk away.
Most campers arrive armed with their
own creature comforts: hammocks and
shade cloths, eskies full of cold drinks,
snorkelling gear and inflatable SUPs.
These extra toys facilitate excellent
half-day paddles north to Mermaid Cove
(where the honeymooners hang out) or
south to the Blue Lagoon — the island-
studded sanctuary made famous by 2008’s
blockbuster Fool’s Gold. Filmed on location,
the movie’s star Kate Hudson named Lizard
Island “the most romantic place on Earth”;
the Blue Lagoon’s tricoloured turquoise,
gold and viridescent, palm-fringed vistas are
what she’s referring to.
The lagoon is scenically nestled
between four extraordinary granite islands
with equally idyllic beaches: Osprey,
Palfrey, South and the Seabird Islets.
A beautiful spot to snorkel, providing
you can access it by boat, lies along the
southern edge of South Island (just time
your drift dive with the tides).
Five-star decadence
One bay south of the campground but
a world away in every sense, the five-star
Lizard Island Resort pampers guests with
all-inclusive packages priced from $1969
a night. Its 40 beachfront villas and rooms
are the only accommodation on the island,
and stays here include gourmet meals
and picnic hampers, cocktails, coral trips,
use of your own dinghy and access to all
the gear you need to explore.
Exhibiting significant staying power in
the path of almost annual summertime
Lieutenant James Cook
named the island for its
resident yellow-spotted
monitor lizards and it’s here
where naturalist Sir David
Attenborough began his
60-year-long love affair with
the Great Barrier Reef.
storms and cyclones, the resort has
been levelled and rebuilt twice in the last
decade. This year it took second place in
Travel + Leisure magazine’s “Top 5 Resort
Hotels (Australia and New Zealand)”,
coming in just ahead of the list’s only
other Aussie property: Emirates One&Only
Wolgan Valley in the Blue Mountains.
To be transparent, I have never been
a guest, but if money is no object and you
are neither a camper nor a sailor, the
resort offers your best shot of experiencing
Queensland’s tropical reef standout.
Despite its remoteness, there’s a level of
luxury here that you’ll appreciate having
travelled so far, including (at a price) a rare
collection of cellar wines and a full range
of spa treatments. Private fishing and
diving charters can be booked too.
What the resort doesn’t offer you can
probably do without, like speedy Wi-Fi
and shopping. But once you’ve pocketed
your phone, the list of ways to spend
your day (after an obligatory poolside
cocktail) is exhaustive.
Hike to the summit of Cook’s Look in time
for sunrise, climbing the 359-metre-high
granite knoll for mind-blowing 360-degree
views and a peek at an Indigenous ritual site
just below the summit (two hours return).
You can motor your private dinghy to Turtle
Bay, tour the Australian Museum’s Lizard
Island Research Station and unravel some
pretty intriguing tales of Indigenous and
colonial history too.
Mary Watsons Bay
Of all the pioneers who played a part in
Lizard Island’s long and intriguing history,
Mary Watson is by far the most memorable.
In 1881, while her husband Robert was
away from Lizard Island on a six-week-long
fishing trip, 23-year-old Mary Watson fled an
Indigenous attack on her small settlement
by setting to sea in a bêche-de-mer (sea
cucumber) boiling-down tank.
Accompanied by injured Chinese
servant Ah Sam and her four-month-old
baby Ferrier, Mary Watson’s makeshift
 The only obstacle for sailors who arrive
in their luxury catamarans and humble
monohulls, on world cruises and coastal
escapades to The Tip, is that Lizard Island
has a way of holding travellers with
too-loose itineraries to ransom, bewitching
each with its considerable charm. “One
more day” quickly turns into a week, and
only when the trade winds turn and the
supplies begin to dwindle, do boaties weigh
anchor and bid their goodbyes.
It’s an easy paddle from Whatever your budget, getting to Lizard
Watsons Bay to the usually
Island is easier than you might think, with
deserted slice of sand at
twice-daily flights during the north’s mild,
Turtle Beach
wintertime dry season (May to October).
This is the time when troublesome marine
stingers disappear and calmer seas ensure
that the snorkelling is sublime. So, if you
are thinking of blue skies and even bluer
seas, there’s still time to find yourself far,
far away on tropical time this year.

Captivated by wild places and passionate

about their preservation, Catherine Lawson
and David Bristow run wildtravelstory.com,
an information hub for inspiring travel far
off the beaten track. Their latest book, 100
Things to See in Tropical North Queensland,
is available at exploringedenbooks.com.

For yachties, there are few

boat drifted in the current for nine days
before washing ashore on the waterless
“Watson’s Island” in the Howick Group
where the trio died of thirst.
While I applaud Mary Watson’s epic
instinct to survive, what endears me to
her story is that it shines a light on the
pioneer-era stumbling that saw fishermen
set up shop on an island sacred to Cape
York’s Dingaal people. At the time, Lizard
Island — known as Jiigurru — was
reserved for the initiation of young men and
used for hunting and tribal meetings. This
hallowed ground was part of Dreamtime
creation stories associated with the
stingray, and sacred sites, including shell
middens and what is believed to be
a ceremonial rock arrangement beneath
the summit of Cook’s Look, all point to its
significance to the Dingaal people.
The great tragedy of Mary Watson’s
tale is that the deaths didn’t end with hers.
Revenge killings in her name added to
a body count of 150 Indigenous people,
none of whom are said to have been
better anchorages on the
Great Barrier Reef
involved in the Lizard Island attack. The
footprint of Mary Watson’s cottage ruins
remains visible today, scenically sited
between flying fox-filled mangroves and the
picturesque bay that bears her name.
Smooth sailing
Degustation menus and spa treatments
might be nice, but for adventurous yachties
like me, sailing is the most thrilling way
to experience Lizard Island. Raise the
sails in Cooktown and by day’s end you’ll
be dropping the anchor and plunging
overboard, soaking up a glorious watery
sunset with your feet dug into the sand.
Grotty yachties (as we are always
known) pay nothing for their watery island
escapades, a fact that has many resort
guests curling their toes, and if you are
feeling adventurous, acting as crew on
such voyages can be the stuff of dreams.
Lizard’s dry season anchorage in Watsons
Bay is well protected and comfortable in
the strongest south-easterly trade winds,
and the holding is solid and sleep-friendly.
Escape routes
Get there Lizard Island is located
240km north of Cairns. During the dry
season, East Air operates daily charter
flights between Cairns and Lizard Island
(except Mondays and Wednesdays).
Resort guests pay $770 return, campers
$820 return (visit eastair.net.au).
Go From May to October.
Stay National park campsites cost
$6.85 per person per night ($27.40 per
family). Facilities are limited to picnic
tables, composting toilet, a bore water
tap, gas barbecue (hotplate, no burners)
and tarp poles (BYO shade cover, camping
gear, food supplies and water container).
Book online at parks.des.qld.gov.au.
Pack Swimmers, snorkelling gear,
hiking sandals and reef-friendly
sunscreen.
Do Download the Lizard Island Field
Guide app from the Apple App Store or
Google Play.
Plan To find out more visit
lizardisland.com.au.

wellbeing.com.au | 135
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 spirit
BOOKS, FILMS & PODCASTS THAT WILL ENRICH YOUR LIFE

counter culture
Reviews by Charlie Hale & Georgia Nelson

The Sunny
Nihilist: How a
Meaningless Life
Can Make You
Breath: The Truly Happy
New Science of WENDY SYFRET,
a Lost Art SOUVENIR PRESS
JAMES NESTOR, Ever felt burnt-out or
PENGUIN RANDOM overwhelmed amid the
HOUSE chaos of today’s society
Breath is a powerful and thought “What’s
tool. Beyond keeping us the point of all this?”
alive, breath can calm Wendy Syfret has. The
us, help us focus and Sunny Nihilist offers a
provide a grounding humorously realistic take
force for many of us. But on modern life. Described
it seems that humans as “a balm for the soul
have lost the ability of burnt-out millennials”
to breathe correctly. (and it truly is), the book
In Breath, Nestor encourages readers to really consider the ephemerality of life
explores the “lost art” and how this can actually act as an antidote to the pressures
of breathing that dates imposed on us by work, money, love, spirituality and society.
back to around 400 There are plenty of pop-culture references as well as historical
BCE. He draws upon theories referenced, and ultimately we are challenged to reframe
ancient wisdom, real-life our mindsets to celebrate an existence of unimportance. Like so
stories and studies in pulmonology, psychology and human physiology many in younger generations, Syfret has learned to look on the
to deliver an intriguing read that will change the way you think about bright side of nihilism. GN
your body’s most basic function. Nestor discovers freedivers who have
utilised their breath to increase their lung size; explores the effect the
industrial revolution had upon the quality of breathing; dives into the
healing power of breath; and ultimately teaches us how to harness our
breath to its full potential. GN
Darkness is Golden: A Guide to Personal
Transformation and Dealing with Life’s Messiness
MARY HOANG, PANTERA PRESS
If you’re struggling with stress, anxiety, self-love and silencing your
inner critic, Darkness is Golden might just light the way to healing. Dr
Mary Hoang, founder and head psychologist of The Indigo Project,
has struck the perfect balance between personal anecdotes, healing
exercises and mindful prompts in this transformative, no-BS
guidebook to facing your
fears. Scan the QR codes
Rebellious Rituals to access meditations,
REBECCA HULSE, sonic embodiments and
SELF-PUBLISHED soothing audio tracks to
(BOOKBABY) listen to as you read. But
A profanity-filled pep be prepared to provoke
talk in coffee table your inner darkness on
book form, Rebellious your journey to find the
Rituals is a self-help hidden gold — a new
guide like no other. sense of direction,
Author, business coach self-acceptance, trust
and self-titled rebel and love. As Hoang puts
Rebecca Hulse invites you to throw out the rule book and give it, “the messiness of
yourself a break from the failed attempts at “perfect” routines and being human is powerful
self-care rituals. This is a book for those who can’t seem to stick to, — it connects us to
well, anything. It’s about meeting yourself where you are, in all your each other because, at
messy glory. Hulse is energetic, playful and just a little bit wacky the heart of it, we’re all
in her presentation of accepting yourself as you are and exploring rowing in the same
all that life has to offer (the good, the bad and the ugly) with frank shit-soup at times.” GN
acknowledgement and explosive creativity. A wonderfully fun guide
to living this wild ride of a life with heart and courage. CH

138 | wellbeing.com.au
How Wild Things Are: Cooking, Fishing and
Hunting at the Bottom of the World
ANALIESE GREGORY, HARDIE GRANT
New Zealand-born chef, and now author, Analiese Gregory is no
stranger to Europe’s fine-dining scene. But in 2017, Gregory packed
her bags for an unchartered life in the Tasmanian wilderness,
where she hunts, forages and fishes to source the freshest local
ingredients in the most sustainable of ways. How Wild Things Are,
a memoir–cookbook hybrid, combines a narrative of the intrepid
chef’s culinary journey and travels, with scenic photography from
Tasmania and New Zealand, as well as a selection of recipes that
hero Australian and New Zealand ingredients. Gregory’s penchant
for the slow food life shines and the book ultimately encourages
readers to soak in the joys of everyday life. Whether you’re an avid
foodie, home cook or adventurer, How Wild Things Are will dish up
hours of entertainment — and perhaps even inspire a new adventure
of your own. GN
The Plant Clinic: Healing with Plant Medicine
ERIN LOVELL VERINDER, THAMES & HUDSON
Following the success of her first book, herbalist, nutritionist and
wellness expert Erin Lovell Verinder is sharing more of her plant
wisdom in The Plant Clinic. Bursting with recipes and protocols to heal
modern ailments, including burnout, insomnia and low libido, this
is an ultimate first aid kit for both body and mind. Verinder presents
her knowledge in an easy-to-use format with detailed, step-by-step
guides for diagnosing, managing and dosing over 100 common health
issues. Find salves for acne-prone skin, tonics for restless nights and
an infusion to bring you back from burnout. It’s a thoughtful guide that
inspires you to take charge of your health and live your best life. CH
The Paper Palace
MIRANDA COWLEY HELLER, PENGUIN
I haven’t read a novel that has gripped me as much as The Paper Palace
did in some time. Tightly woven and cleverly constructed, Miranda Cowley
Heller’s debut plays out over one summer’s day in the life of Elle Bishop.
The anchoring story is interwoven with 50 years of Elle’s devastating
family history and its long-held secrets, which unspool with gut-
wrenching realisation. It’s a novel that cracks open the heart and exposes
the consequences of choices made and paths not taken. An occasionally
uncomfortable read, with scenes of rape, incest, abuse and trauma,
Heller’s novel gets to the heart of what it is to be shaped by the people,
places and moments, both momentous and seemingly inconsequential, of
one’s past. Heller’s sense of place is intoxicating. I could smell the damp
rooms of the Paper Palace, feel the pond lapping at my feet; I walked the
shaded paths to the beach and tasted the tang of Clamato. A stunning
debut novel that is somehow both harrowing and humorous. CH
podcast
Wake Me
Up: Morning
Meditation and
Motivation
TYLER BROWN
For anyone looking
to recalibrate their
body clock to become
a “morning person”
and start the day with
a positive, motivated
mindset, Wake Me Up is
the perfect place to start.
This podcast will help you wake up and welcome the day rather than
hitting snooze repeatedly and letting the hours slip by. Host Tyler Brown
covers all aspects of mindfulness through meditations and affirmations
that will help you overcome the slump, find new motivation and drive,
let go of your ego, talk positively to yourself and ride the waves of
life. And for the days when you just need to slow down and breathe,
Brown’s soothing, easy-going meditations will give you the grounding
you need. As we emerge from the peak of the pandemic, start each day
with gratitude, awareness and a dose of positivity with the Wake Me Up
podcast — the perfect pairing to your morning cuppa. GN
wellbeing.com.au | 139
 recipes
LOW TOX LIFE FOOD
Low Tox Life Food:
How to Shop, Cook, Swap, Save and Eat for a Happy Planet
Images and text from Low Tox Life
Food by Alexx Stuart, photography
by Cath Muscat. Murdoch Books
RRP $36.99.
G
ood for your health, the
planet and your budget,
Low Tox Life Food is the
perfect introduction to
a greener kitchen and diet. It’s part
guidebook, part cookbook, packed
with plenty of tips that will make
you just as handy in the garden as it
will in the kitchen. Stuart will teach
you how to how to compost, cook
from scratch with wholefoods and
choose the right places to shop and
what to buy to limit your intake of
nasty pesticides and unnecessary
chemicals. This is the season for
celebrations and family gatherings,
and Low Tox Life Food is here to
shake up your Christmas table
spread in the healthiest of ways with
an abundance of colour, flavour,
plant-based alternatives and plenty
for the meat-lovers, too! Sounds too
good to be true? You’ll have to see it
to believe it. But you can trust that
this cookbook will be a mainstay in
our kitchens for years to come.
140 | wellbeing.com.au
By ALEXX STUART, MURDOCH BOOKS
Burnt Honey Semifreddo with Seasonal Fruits
Serves: 10–12
¾ cup local honey
600mL organic pouring cream
or coconut cream
8 organic pasture-raised egg yolks
2 organic pasture-raised eggs
½ tsp vanilla bean powder
¼ tsp grated or ground nutmeg
Line a 24cm cake tin or 11 × 27 × 9cm loaf tin
with baking paper (it will mould to the tin better
if you scrunch it up well first, then spread it out
to line the tin. I use two strips of paper at right
angles, to get good coverage and to have plenty
to fold over the top).
Combine half of the honey and 2½ tbsp of
the cream in a small saucepan and cook on
high until the mixture smells super-caramelly
(almost burnt), about 4 mins. Pour immediately
into a room-temperature bowl to cool.
Half-fill a medium saucepan with water
and bring to a gentle simmer over low heat.
Place the egg yolks and remaining honey in
a medium metal bowl that will sit securely on
top of the saucepan without touching the water.
Place the bowl over the simmering water and
beat with hand-held electric beaters until the
mixture is pale, creamy and frothy (taking care
not to burn the electrical cord). Remove the
bowl from the saucepan and set aside.
Pour the remaining cream into a deep
medium bowl and beat until thickened but
Topping
2 cups pitted cherries or your favourite
seasonal fruits, chopped
Fresh berries and local edible
flowers, to serve
Grated or ground nutmeg, to serve
not too stiff. Gently fold the cream and the
cooled burnt honey mixture into the beaten egg
mixture. Everything should now be in one bowl.
Pour into the prepared tin, then cover and
freeze for 3 hours or overnight.
When ready to serve, remove the
semifreddo from the freezer, take out of the tin
by pulling on the paper, then remove the paper
and place the semifreddo on a plate or cake
stand. Do not panic if the paper sticks. Just
wait a couple of minutes for the semifreddo to
soften, and it will peel off super-easily.
Scatter the fruit and edible flowers over
the top and sprinkle with nutmeg.
Notes: When cherries are out of season,
try finely diced pear, sautéed in a pan with
a little butter and vanilla bean powder, then
cooled to room temperature. For the photo,
I used figs, about four. In spring/summer,
you could use berries and small locally
growing edible flowers such as elderflower.
You can keep the semifreddo in the freezer
for 3–4 days before serving.
 Roasted Garlic, Herb and Apricot My Bestest Roast Potatoes
Chicken Tray Bake Serves: 6–8
Serves: 8
8 desiree, sebago, maris piper or ½ cup extra-virgin olive oil,
2 bulbs garlic 1 large red onion, halved russet potatoes (approx. 2kg) lard or tallow
Extra-virgin olive oil, for then each half cut into 1½ tsp salt
roasting, plus 2 tbsp 3 wedges
extra, for rub ½ cup stock of your choice Preheat the oven to 220°C. Cut the potatoes in half again and
1⅔ cups coriander 60g butter or 1 tbsp Wash the potatoes and cut scrape all over the exposed flesh
½ cup flat-leaf parsley extra-virgin olive oil them in half. Place them in a large with a fork, to rough them up and
½ tsp fennel seeds 12 dried apricots or stockpot, cover with cold water and create some crumbly edges. These
150g tomatoes pitted prunes, or 6 add the salt. Place over medium bits will catch the fat and crisp up to
1½ tsp salt pitted dates, halved heat and bring to the boil, then epic heights during cooking.
1.6kg chicken pieces reduce the heat to medium–low and Add the potato pieces to the
simmer for 5 mins to parboil them. super-hot fat in the roasting tin,
Preheat the oven to 200°C. Strain in a colander and leave for placing them on a flesh side and
Place the garlic bulbs on a roasting tray and douse them in a couple of minutes to let all the spooning a little fat over them to
olive oil. Roast for 45 mins, then remove from the oven and set steam off — this is key. They must coat the other sides. They should
aside to cool. Turn the oven off. be dry before the next step. While sizzle as they hit the tin. Roast for
Once the garlic is cooled, squeeze the roasted cloves they’re drying off, place the lard or 45–60 mins, turning them halfway
from their skins and into a food processor. Add the tallow in a roasting tin and place in through cooking, until roasted to
coriander, parsley, fennel seeds, tomato, extra olive oil and the oven for about 5 mins. your liking. You’re done. Enjoy!
salt, then pulse until a paste forms. Rub this all over the
chicken pieces, then place them in a roasting tin. Pop them
to bed in the fridge overnight if you can. Otherwise continue Fresh Goat’s Cheese, Leafy Local Greens, Seasonal
with the recipe. Fruit and Classic Dressing
Reduce the oven temperature to 180°C. Serves: 6
Arrange the onion around the chicken pieces. Pour the
stock into the corners of the tray, to ensure it sinks to the 200g fresh goat’s cheese, 60g rocket and/or foraged
bottom. Cut the butter into slices and dot on top of the meat. crumbled local greens
Add the apricots, arranging them around the chicken. That’s it. 1 lettuce head, leaves 100g seasonal fruit
Roast for 1 hour and it’s ready to serve, straight from the separated, washed and torn 2 tbsp finely chopped mint
roasting tin. into smaller pieces ⅔ cup hazelnuts, roasted
Note: I like to roast the garlic a couple of days before when ¼ cup Mum’s Vinaigrette
I’m cooking something else so that it’s ready for me to make
the paste super quick. Use a mixture of chicken thighs and Combine all the non-dressing Note: In summer, pitted
legs — whatever you fancy. You could also use a hand-held ingredients in a large flat salad cherries are delicious, as are
blender to blend the garlic paste in a jug. bowl. Toss the vinaigrette and serve. nectarine wedges.

wellbeing.com.au | 141
 road test
SHORT COURSE
Rediscovering gratitude
We explore the power of the mind and the meaning of gratitude through
a four-week course at Nature Care College.
“W
hat does gratitude
mean to you?”
The question
buzzed around
my mind throughout my first session
of the Mental, Emotional and Spiritual
Wellness course at Nature Care
College. For the rest of the day,
I pondered the question … What is
gratitude and what does it mean to me?
I kept coming back to my course
instructor Emma Gray’s words that
“things happen for us, not to us.” I sat in
my home office embarking on the second
week of lockdown, and as I pondered
this statement, I felt the bitterness and
frustration of the past few weeks slowly
melt away. I nominated journaling as
my 21-day gratitude practice to get the
sea of thoughts out of my head and onto
paper. And even in the midst of a pandemic,
as my mental health spiralled and my
emotions were in a constant state of flux,
finding abundance began to come easily.
Once the seed was planted, it
blossomed into a sense of purpose and
contentment that appeared in almost
every act of the day — upon waking, taking
the dog for a walk around the block and
cooking a nourishing winter breakfast.
I began rising with the sun just to take in
the beauty of first light; the ever-changing
ombre hues, the crisp morning air, the feel
of the sand beneath my feet as I strolled
along the shoreline. Suddenly, waking early
(I’m not at all a morning person) felt less
like a chore and more a blessing.
A new perspective
I’m no stranger to mindfulness, having
meditated regularly for the past few years,
and currently an avid subscriber to the
Calm app, but the Nature Care College
course offered some new techniques and
approaches to meditation. Despite feeling
rather flustered by looming deadlines,
a chaotic new kitten and the uncertainty of
how the pandemic was to impact my life in
the next few weeks (it’s mid-August at the
time of writing), Emma’s guided meditations
offered a safe, tranquil space to escape.
I began to open my mind to new forms
of meditation that I hadn’t tried before,
142 | wellbeing.com.au
Words GEORGIA NELSON
including loving-kindness meditation.
Picture yourself standing with a loved
one and wishing wellness, safety, love
and abundance upon them. Then invite
a few more loved ones into the circle and
repeat. Continue to expand your circle
until you are surrounded by the global
population, wishing each and every one of
them wellness, safety, love and abundance.
The whole process may draw out a range
of emotions; but in the end, it feels like
a warm hug welcoming you home.
By class three, mindfulness was well and
truly coming with ease. The week’s lesson
was about self-acceptance and compassion
— both of which have never been a strong
By class three, mindfulness
was well and truly coming
with ease. The week’s lesson
was about self-acceptance
and compassion — both of
which have never been a
strong point for me, but giving
myself space and permission
to breathe and just be was
exactly what I needed.
point for me, but giving myself space
and permission to breathe and just be
was exactly what I needed.
The art of mindful living
The Mental, Emotional and Spiritual
Wellness course will provide you with
a toolkit to take your mindfulness
practice to the next level. Whether
you’re looking to improve your own
personal rituals or start sharing the
art of mindfulness with others through
becoming a meditation coach or holistic
practitioner, this course is a great
guide to direct you on your journey. You
will not only learn the mental benefits
of mindfulness, but discover the
science behind these practices and the
physiological benefits and changes that
follow. You’ll also learn how to unlock
the power of the mind, curate a regular
practice and suggest the right approach to
mindful practices to different clients.
For those embarking on further
education within the wellness space, Nature
Care College offers multiple diplomas and
certificates from meditation to holistic
nutrition, herbal medicine and astrology, as
well as plenty of one-off courses for those
looking to increase their knowledge or
simply dabble in the wellness space.
The choice of live online sessions, or
the flexibility to watch the class recordings
at your leisure in line with your weekly
schedule makes the classes accessible,
and you can even do a mixture of both. The
interactive learning environment allows you
to discuss ideas and open your mind to new
perspectives from your fellow classmates
so it truly feels like a community.
The course helped me to discover that
gratitude is a mindset. It’s more than
simply giving thanks and feeling content.
It encapsulates a whole way of living and
Photo: Ben White on Unsplash
looking at things with greater awareness
and acceptance. I’ve learned to live and
accept life’s ups and downs and all the
imperfections in myself and others — we
are all human after all. I am able to find
stillness and peace even in the most
chaotic of times.
For more information, visit naturecare.com.au.
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 holistic journey
WANDERLUST
Revolutionising wellness
For the past 20 years, Wanderlust has collaborated with world leaders in the holistic health space
to offer a new approach to wellness. Now, the brand is on a mission to revolutionise the supplement
industry with a range of plant-active, herbal-led supplements. We chat to Radek Sali, the chairman of
Wanderlust, to learn more about the future of wellness and how you can find your true north.
What inspired you to take over Wanderlust?
Naturally, I have always been inspired by
the Wanderlust community’s unwavering
passion for wellness. I had the experience
of working with Wanderlust as a sponsor
in its early days, and I could see its
potential and how transformational the
events were for attendees. So when
the opportunity presented itself, it was
great to be in a situation where we could
partner up with Wanderlust to take it to
the next level.
Wanderlust’s mission is to “find your true
north”. What does this mean?
“Find your true north” honours that one’s
best self isn’t a destination — it’s a journey.
The meaning behind this is that we
believe people are innately seekers, chasing
purpose, moving towards an elusive goal to
be and feel our best. The journey changes
as we do, and so we wander — not because
we are uncomfortable, but because we will
not accept complacency. This innate desire
to travel or roam within our consciousness
inspired Wanderlust’s “finding your true
north” mission.
What does a typical Wanderlust event
look like?
The beauty of Wanderlust is it’s anything
but typical.
Through our breathtaking festivals
and transformational experiences, we
bring together leading practitioners in
mindfulness, yoga, nutrition and holistic
health to support people worldwide to find
their true north at our events. I have to say
the power of 3000-odd people meditating
together for 20 minutes is just extraordinary.
While each type of event varies, you
will always find a movement practice,
entertainment, good food, inspiring
speakers and music. It’s a celebration of
conscious living and connection at its finest.
144 | wellbeing.com.au
Please tell us about Rise
with Wanderlust.
Rise is a new Wanderlust
event designed to bring our
conscious community back
together. After the displacement
of lockdowns, we’re all craving
human connection. So we aim to
“Rise” together with this mindful
morning series to cultivate
connection and experience
emerging talent and artists while
nurturing body and mind.
Rise will tour around Australia, in
unexpected locations — living true to our
name Wanderlust, celebrating the spirit of
exploration. Rise events are tailored to each
unique location but will always include a
grounding meditation, empowering yoga
flow and inspiring guest speaker, and finish
with a nourishing vegan brunch together.
Most importantly, we want our
community to feel uplifted and inspired to
continue their practice when they leave,
as we believe self-care benefits more than
just yourself but for society at large.
When can we expect to see a Rise event?
Stay tuned for 2022 to find out when a
Wanderlust event will be happening near
you by visiting wanderlust.com.au or sign
up to our newsletter to keep up with the
latest event news.
Tell us about the range of supplements.
Inspired by this spirit of exploration, our
mission continues with a range of herbal-led
supplements and plant-active wholefoods.
We’re excited to disrupt the market
with a range Australians have been
seeking — vegan, no fillers, responsible
packaging and made in Australia. The
herbal-led formulations combine a
selection of organic, all-natural ingredients
and every product is consciously created
with intelligence and purpose, so you can
positively support yourself and the planet.
The range offers liquid herbal extracts,
vegan capsules and wholefood powders
tailored to support specific health needs.
How do you live a conscious, mindful life?
Meditation for 20 minutes twice per day
is my non-negotiable; I don’t leave it up
to chance to feel my best. To be honest,
I really look forward to my meditating
practice as I don’t feel my day is complete
without it. I work out in the gym at least
four times a week, practise yoga three
times, eat at least 70 per cent fruit and veg
along with my daily supplement regime,
which just got so much better supported by
our Wanderlust products.
Wanderlust has inspired wellness since
2001. What’s your vision for the future?
Everyone talks about the personal
impact of the wellness journey, but what
makes us excited about the future with
Wanderlust is the collective impact we
can have by prioritising taking care of
ourselves. It has a positive ripple effect
on everyone around you — we see our
products, content and events as an
essential part of that journey.
For more information, visit wanderlust.com.au.
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 column
NATURAL BEAUTY
Taking care of your oral health, naturally
A
healthy mouth and smile is not only how you
greet the world but an indicator of your age
and overall wellbeing. Tooth discolouration,
enamel wear and decay are preventable
and can be kept at bay with a wholesome diet, specific
nutrients and a few age-old beauty practices that you
EMA TAYLOR can easily weave into your daily routine.
is a naturopath, clinical
nutritionist and certified What causes poor oral health?
fertility awareness There are a number of factors that can contribute to
educator. For more, visit poor oral health; the leading cause however is generally
emataylor.com or tooth decay. This is often a diet-related disease caused
@emataylornaturopathy
by the bacteria in your mouth converting sugar into
energy and producing acid as a waste product, which
on Instagram.
gradually eats away at your teeth.
Beauty begins on the inside, so by changing
a few dietary and lifestyle habits you can reduce
the risk of tooth discolouration and decay.
Refined sugar
By removing sugar from your diet you
drastically reduce the food supply for the
bacteria living on your teeth. Refined
sugar is found in lollies, soft drinks, sports
drinks, concentrated fruit juices, baked
goods, sweetened yoghurts, salad dressings,
condiments and a number of other processed
foods. The best way to avoid refined sugar is to
enjoy wholefoods, meaning food that comes from
the earth in its whole form such as fruits, vegetables,
grains, nuts, seeds, animal protein and healthy fats.
… tongue scraping Coffee
Coffee is very acidic and, in excess, any acidic food
involves scraping can cause tooth enamel erosion, resulting in thin
your tongue with and brittle teeth. Additionally, an excess of coffee can
cause tooth staining. Why not switch out your second
a U-shaped tool … cup of coffee for a herbal tea, spiced ginger and
from the back to turmeric latte or a matcha instead?
the front of your Alcohol
Alcohol is acidic and often contains high amounts
tongue first thing of sugar, both of which lead to tooth decay.
in the morning to Similarly to coffee, an excess of alcohol can cause
tooth discolouration.
remove built-up Smoking
bacteria. People who smoke have a higher risk of developing
gum disease, oral cancer, tooth loss, tooth and root
decay and stained teeth compared to non-smokers.
Additionally, smoking depletes the immune system,
reducing the body’s ability to fight off infection in the
mouth and body and leading to premature ageing.
Citrus fruits
Citrus fruits are packed full of vitamins and
antioxidants that are wonderful for your health;
however, they are very acidic, which can erode tooth
enamel making your teeth more vulnerable to decay.
After enjoying citrus fruit, wash your mouth out with
water to reduce acid build-up.
Natural ways to improve oral health
In addition to brushing and flossing regularly to
remove plaque and food build-up from your teeth,
there are a number of nutrients and other age-old
practices that you can add into your beauty routine to
improve the health of your mouth.
146 | wellbeing.com.au
Eat nutrient-rich foods
Just as your hair, skin and nails require vitamins and
minerals to function properly and look their best, so
do your teeth, tongue and gums. Be sure to include
the following nutrients in your diet.
• Calcium helps harden your enamel and strengthen
your jawbone. Find it in milk, cheese, yoghurt,
almonds, broccoli and salmon.
• Vitamin D helps the body absorb calcium while
boosting bone mineral density. Your body makes
vitamin D when it is exposed to the sun, so
aim for 15 minutes a day. Additionally it can be
obtained by eating fatty fish, canned tuna and
portobello mushrooms.
• Potassium improves bone mineral density. Enjoy
bananas, lima beans, tomatoes and sweet potatoes.
• Phosphorus supports calcium in building strong
bones and teeth. Obtained from all types of
seafood, lentils and pumpkin seeds.
• Vitamin K helps block substances that break
down bone and helps the body produce
osteocalcin, a protein that supports bone
strength. It is obtained from leafy greens, parsley,
broccoli and Brussels sprouts.
• Vitamin C strengthens your gums and the soft
tissue in your mouth. Citrus fruits, potatoes and
leafy greens are all high in vitamin C.
• Vitamin A helps keep mucous membranes healthy
and encourages healing. Enjoy fish, egg yolks, liver
and leafy green vegetables.
Stay hydrated
Drinking water helps to flush away food debris and
bacteria from teeth and gums, dilutes harmful acid
caused by bacteria in the mouth and promotes saliva
production, which keeps teeth strong by washing
them with beneficial minerals. Women should aim
to drink around 2.7 litres of water a day while men
should drink 3.7 litres.
Oil pull
Oil pulling is an ancient Ayurvedic practice to support
the removal of toxins from the body and improve
oral health. Oil pulling involves swishing around one
tablespoon of a high-quality oil (such as sesame
or coconut oil) in your mouth for 10 to 20 minutes
first thing in the morning and then spitting it out.
The understanding is that the oil breaks down and
dissolves the bacteria in your mouth and on your teeth.
A study on 60 adults showed that oil pulling with
coconut oil for 10 minutes every day significantly
reduced the number of bacteria in saliva in as little
as two weeks, compared to distilled water.
Tongue scrape
Another age-old Ayurvedic remedy to help remove
toxins from the body and improve oral health,
tongue scraping involves scraping your tongue with
Illustration Getty Images
a U-shaped tool (that you can buy from chemists
or online — I like Keeko’s range of natural oral
products) from the back to the front of your tongue
first thing in the morning to remove built-up bacteria.
Research has shown that after just seven days
of tongue scraping morning and night, bacteria
associated with periodontal disease and oral
malodour were significantly reduced.
 column
QUICK KITCHEN

A fancy lunch: Chermoula Prawn

& Shaved Fennel Salad

I’m so fancy purchase prawns on the morning of consumption.

You already know And there you have it, my Prawn Picking 101.
I’m in the salad lane, Besides the prawns, what makes this meal oh so
It’s not my first prawn rodeo. fancy? The chermoula. Why? Well firstly, how many LEE HOLMES
I’m so fancy of your attendees would know what chermoula is? Of runs Supercharged
Can’t you taste this prawn? those, how many would know how to pronounce it? Food and recently
Remember my fennel frond, ’bout to blow. Exactly — that’s fancy! released her book
Chermoula is a marinade and relish used in Supercharge Your
Hey everyone, I’m so excited to announce that I’m Algerian, Libyan, Moroccan and Tunisian cooking. Life. Visit her blog at
releasing my debut album, Songs About Prawns, It’s used to flavour seafood, meat and vegetables. superchargedfood.com
featuring the single “I’m so fancy lunch” and a track Luckily, chermoula is easier to make than it is to
for cooking inspiration,
called “Shrimply the best”. Find it on Spotify or pronounce. You simply throw all of the ingredients
recipes and tips.
wherever you find your music. Just kidding. into a blender and let the blender works its magic.
One thing I am serious about is food. If you’re The last component of this dish is the shaved
serious about creating fancy lunches, like me, and fennel. Is there anything fancier than a shaved
want to impress your family, friends, neighbours, vegetable in a salad? I think not.
Instagram followers or just yourself, you’ve got to Fennel is an antioxidant-rich vegetable that’s
try my Chermoula Prawn & Shaved Fennel Salad high in fibre; it’s crunchy and slightly sweet
from Supercharge Your Life. Prawns can look a little and is the health world’s answer to liquorice.
complicated, but secretly they’re straightforward to Plus, it’s incredibly versatile — how many
make (I won’t tell anyone if you won’t). vegetables are delicious baked or raw? Very
Prawns don’t get enough attention. They are high few, that’s how many.
in protein but have half the number of calories of Are you ready to show off just how fancy
other sources of protein, like chicken or fish. If that’s you are with this “I’m so fancy lunch”?
not reason enough, prawns are also a great source of
calcium, which is essential for healthy bones.
If you have never bought prawns yourself,
I recommend using all of your senses to identify the Chermoula Prawn &
best ones for picking. Shaved Fennel Salad
• Avoid prawns that look discoloured, dry or slimy. Serves: 4
• Fresh prawns should smell like the ocean, so if you’re
smelling anything else, they may be a little fishy (ha!). Chermoula ½ tsp sea salt ¼ tsp freshly black
• Look for prawns with a clean and firm shell and, 1 tsp cumin seeds ½ tsp freshly ground ground pepper
preferably, bodies that are attached to their heads. 1 tsp coriander seeds black pepper 1 zucchini or cucumber,
I choose local produce wherever possible, which 1 tsp sweet paprika thinly sliced lengthways
is integral if you want your prawns to be prawn-fect. 2.5 cm piece fresh 16 large prawns, peeled using a vegetable peeler,
Avoid buying prawns too far in advance — ideally, ginger, chopped & deveined, heads & mandolin or knife
3 cloves garlic, tails left intact 1 large fennel bulb, fronds
roughly chopped reserved & chopped, bulb
1 small red chilli, seeded Shaved Fennel Salad shaved using a vegetable
& roughly chopped 2 tbsp extra-virgin peeler, mandolin or knife
Handful parsley leaves olive oil 40g red onion, sliced
Prawns can look a Handful coriander leaves 2 tbsp lemon juice
little complicated, 1 tbsp lemon juice ¾ tsp sea salt
Photography Lee Holmes Illustrations Getty Images

100 mL olive oil

but secretly they’re
straightforward To make the chermoula, process
all the ingredients in a food
to make. processor until smooth.
Place the prawns in a bowl
and add three quarters of the
chermoula, refrigerating the rest
in a jar for later use.
Mix until the prawns are well
coated, then leave in the fridge to
marinate for 1 hour.
Preheat a barbecue grill
plate to high or heat a chargrill pan
over medium-high heat and cook
the prawns for 3–4 mins on each
side, until cooked through.
To make the salad, whisk the olive
oil, lemon juice, salt and pepper in
a large bowl. Add the zucchini, shaved
fennel, half the fennel fronds and the
onion, then stir gently to coat well.
Serve the prawns with the salad,
and garnish with the remaining
fennel fronds.
Give this recipe a try and let me know
what you think on my Instagram page
@leesupercharged.

wellbeing.com.au | 147
 column
DIGGING IN
Share your garden and spread the joy
M
y friend Evangeline called last week
— she was feeling low. Evangeline has
been doing things for over 70 years.
Suddenly in lockdown, all the voluntary
projects she is involved with, the lunches with friends
JACKIE FRENCH and sleepovers with grandkids had to stop. Even her
is an author, gardener and garden looked gloomy, she said. But how could she
honorary wombat. She was get new flowers in lockdown?
the Australian Children’s One option is to buy plants online; there are many
Laureate from 2014 to nurseries that now sell online. But Evangeline has
2105 and awarded Senior never bought plants online and felt guilty spending
Australian of the Year in
money on herself when so many were in need. So
tomorrow, I’m going to mooch around my garden and
2015. Jackie is also
send her bits of it to plant.
a patron, ambassador
My garden began nearly 50 years ago when
and director of projects for
a neighbour, Jean, gave me cuttings from her
kids, animals and the land.
garden, as well as seeds she gathered in her
Get in touch via Facebook handbag on trips with senior citizens; she would
@authorjackiefrench, reach over fences to snip off a bit of wood to plant or
Twitter and Instagram a seed head ready to give its bounty. Woe betide if her
@jackie_ french_. offerings weren’t planted (and growing) next time she
wandered up the valley for a visit.
Within three years of her generosity I had trees,
flowers, roses and veggies. I was broke, but I had
a garden. Ever since, I have been giving bits of my
garden away too.
… deep within me Spring is a wonderful time to share plants. For
is the conviction Evangeline’s cuttings, I’ll head to the salvias, the
kinds that bloom in hot dry summers and freezing
that gardens winters and tolerate extreme neglect. These are my
should be gifts, kind of flowers. We have at least 30 different kinds of
salvias, from groundcovers to giants that grow twice
from our friends as tall as I am. There are golden spires in autumn,
and from the earth and a hedge of blue salvias that flower nine months
around us. You of the year that birds and bees adore. There are giant
purple blooms and rich red ones in winter in the
should not have to most sheltered part of the garden, and an orange
pay for beauty. groundcover salvia with furry grey-green leaves that
I have never seen in any salvia collection.
It’s easy to take cuttings of salvias: you just snap off
a bit of wood and poke it in the ground. If it’s spring and
the soil is moist, that bit of wood will probably grow, as
long as you wrap the ends in damp newspaper, and the
whole lot in something waterproof, and post it in the
overnight express (which is no longer “overnight”, but
they’ll survive at least a week in the post).
Big white federation daisies are easy to take
cuttings of; so too are the smaller pink and yellow
ones, and all of the lavenders, the hibiscus, the
bougainvillea, wormwoods, the fuchsias and the roses,
though rose cuttings need to be poked into damp sand
and left to grow roots before planting them out.
This is also the time to divide plants; the ones
I planted decades ago and have multiplied ever since:
bright red or yellow red hot pokers, some that bloom
in summer and the even more welcome winter ones;
the modern varieties of hellebore I grew with fingers
crossed from seeds, hoping they’d grow true to type
with long stems for cutting and rich purple flowers,
and most of them did — we have a dozen different
shades of purple hellebore from the one bush I took
seeds from, starting from pale mauve-grey to an
148 | wellbeing.com.au
almost-black ink colour that flowers all late winter
and spring. There are clove pink plants to divide (the
scent is stunning) and agapanthus — the modern
varieties that don’t turn into weeds — and oregano
and thymes and several kinds of mint.
Possibly, OK, almost certainly, I’m going to send
her far too much — her garden is already well planted.
It just needs a few new gems for her to enjoy as they
grow and delight with the colours of their flowers.
It doesn’t matter if there are surplus cuttings or
divisions; her neighbours are keen gardeners. Even in
lockdown she can leave the cuttings on the footpath
for them to collect, and demand, “Have you planted
them yet? Are they putting out leaves?”
Years ago I discovered I love giving away plants as
much as I love giving away our surplus fruit. I now
grow pots of seedlings and cuttings specially to give
away. The bloke who gave me a lift back from Sydney
last year was greeted by my husband with a potted
coffee plant to thank him, as well as a basket of limes.
I have a whole box full of various potted lilly pillies
to give away. Come to think of it, I need to send one
of those to Evangeline, or maybe two or three. The
flowers are brilliant white blossom and the berries
are a glorious purple and red.
I love mooching around garden centres and
through garden catalogues, especially the ones that
grow new hardy cultivars or new fruits like the plum
and cherry cross I’ve planted this winter. But deep
within me is the conviction that gardens should be
gifts, from our friends and from the earth around
us. You should not have to pay for beauty. Flowers,
vegetables and trees have been seeding and fruiting
long before we human beings came on the scene. We
just need to know how and when to gather them.
Illustration Getty Images
When you share a garden, you are planting hope:
the hope those dead-looking sticks and withered
seeds will brighten our gardens with flowers not just
for us, or for those who pass our gardens and enjoy
them too, but for the birds, insects and thousands
of microfauna. Sharing a garden is celebrating the
extraordinary generosity of our planet, and every green
and growing gift we plant helps to preserve it.

Food trials for allergies
F
ood allergy is an immune response to
food, resulting in clinical symptoms such
as inflammation, skin redness, itch, gut
symptoms, respiratory signs, conjunctivitis or
ear inflammation. Food allergies might be suspected
in dogs and cats with year-round symptoms or with
concurrent gut and skin symptoms.
Food intolerance is a different reaction to food
that is not immune-mediated, and may be due to
other factors, such as digestive enzyme deficiency
such as lactose intolerance, or inability to digest
specific nutrients like fat or fibre. Gut symptoms are
more likely to predominate.
As holistic vets, we view the role of food in other
ways. Poor-quality ingredients may be contaminated
with heavy metals, pesticides or herbicides. Chronic
exposure damages the gut, leading to dysbiosis, as
well as damaging cells in other organ systems and
contributing to chronic degenerative diseases. This is
a more long-term view of the effect of food.
Dysbiosis results in leaky gut syndrome, where
poorly digested food is absorbed and is more likely to
trigger an adverse or allergic reaction.
The energetics of food
When taking Traditional Chinese Medicine (TCM)
imbalances into consideration, we try to think about
the energetics of foods, based on Chinese medicine
principles. Foods have certain tastes and properties
that we can use to enhance and support other
treatments including herbal formulae and acupuncture.
In TCM, inflammation can be a form of “damp
heat”. This might be triggered or perpetuated by
the feeding of ingredients that are considered “hot”.
Examples of “heating” foods are lamb or lamb liver,
and diets that are cooked at high temperatures or
highly processed. “Warming” foods may include
beef or chicken. “Cooling” meats include turkey,
ocean fish and rabbit.
However, TCM food energetics are based on
thousands of years of tradition in Chinese people,
and these may not always translate to our domestic
pets and the foods they now eat.
Food trials
A food trial is used to test for food allergy or food
sensitivity in dogs and cats. From a conventional
perspective, a food trial is like a controlled
scientific experiment, where your pet must only
eat the prescribed diet for the prescribed time.
Holistically it may be thought of as a cleanse or
detox. There are three approaches to the diet:
a prescription diet using a hydrolysed protein,
a commercial diet with limited ingredients and
Photography Getty Images
a novel protein or a homemade diet.
Hydrolysed proteins are processed to become
small molecules that don’t trigger an allergic
response when they cross the gut barrier. If skin
or gut symptoms improve while on this trial, this
is consistent with a food allergy. The advantage of
these diets is they are ready to go, and balanced,
which may be important for instance if feeding
column
PET CARE
a growing dog. The disadvantage from a holistic
perspective is that the ingredients and processing
may themselves tend to create inflammation.
Moreover, they are not always palatable.
Commercial diets using limited ingredients and
novel proteins may be a better choice. They are KAREN
balanced and are usually wet food, which has less GOLDRICK
inherent “heating” effect. They are convenient. Choice is a holistic
of the novel ingredient requires an extensive food veterinarian at All
history questionnaire. One risk of commercial diets Natural Vet Care,
used in diet trials is that there may be contamination Russell Lea, Sydney.
with other ingredients at the processing plant. Another T: 02 9712 5844
challenge when choosing novel proteins is the role W: naturalvet.com.au.
of “cross-reactivity” — where, for example,
turkey may cause reactions in pets
allergic to chicken. Cross-reactivity
may also occur between goat and
lamb, and between venison
and beef.
Where possible
I actually prefer
homemade diets. These
will not be balanced,
and will consist of two
or maybe three novel
ingredients. For dogs,
a protein (50–60 per
cent of the diet), grain-
free carbohydrate such
a sweet potato or
butternut pumpkin and
maybe a green vegetable.
Organic free-range human-grade
ingredients are preferred, or the
best that can be practically achieved.
A food trial is a bit like a cleanse, and sometimes
simplifying the diet will help heal the gut and
down-regulate immune imbalances.
Food allergies
Food trials are carried out for a minimum of might be suspected
six to eight weeks, although when taking the detox in dogs and cats
approach I prefer at least three months. Once the
trial is completed, a sequential challenge is carried with year-round
out, to confirm the role of food causing symptoms, symptoms or
and to create a list of “safe” foods. I challenge by
adding in one ingredient at a time, ideally using
with concurrent
good-quality proteins, to minimise the effect of gut and skin
the chemical load. Generally, if the ingredient is symptoms.
reactive, there will be a flare-up within a few days,
but we continue each new ingredient for two weeks.
The goal is to establish two or three proteins that
can be rotated for ongoing feeding.
During the initial food trial, symptoms will
need to be managed, but ideally your pet is off all
medications, and even herbs and supplements, for
the last four weeks of the trial. Gut repair and biome
restoration are an important part of the treatment.
Food trials can be tedious and difficult,
especially in fussy pets. Ultimately when choosing
diets for food trials, and for ongoing nutrition, I will
use the diet that the pet will eat, and that keeps
them symptom-free and in good health, even if in
the end it is a commercial diet.
wellbeing.com.au | 149
 column
AGEING WELL

Sirtuins and ageing

S
ome experts like to bludgeon you
repeatedly with their brilliance; not so
Professor Brian Morris, a molecular
biologist and professor emeritus of
medical sciences at the University of Sydney.
DR MICHAEL His prodigious research efforts, which span the
ELSTEIN unveiling genes that override ageing and elevate
is a Sydney-based blood pressure and a mountain of work on sirtuins,
anti-ageing enzymes that reside at the epicentre of ageing,
physician and give this scientific decathlete every reason to be
writer. He is the bombastic. Yet about a marathon 50-year career
author of three books which is ongoing and has generated an astounding
including his latest, 427 scientific contributions, some epic in their
dimensions, he remains steadfastly humble.
The Wellness Guide
His “Aw shucks I’m just doing my job and what
to Preventing the
I enjoy most” humility imbues his gold medal
Diseases of Ageing.
contributions with even greater heft and gravitas.
He has also designed
Aside from unfurling the underlying physiological
the app The Diet nuances that elevate blood pressure, an
Guide to Ageing undertaking that will allow us to individualise the
Prevention. management of this pervasive condition, Morris’s
work on the gene for renin, a protein that raises
blood pressure in some and expedites ageing in
others, will provide us with vital insights that will
help us to mitigate both.
But it’s his efforts in unlocking the role that
… alternate day sirtuins play in governing ageing that Morris’s
legacy might reside.
fasting, which might
be a tall order for The sirtuin story
most of us, has Sirtuins are enzymes that, as Professor Morris in strawberry, apple, persimmon, grape, onion and
describes, are located at the “intersection of stem cucumber, can be a simpler way to deploy sirtuins.
been found to be cells, ageing and cancer”. They can help us to There are also more potent sirtuin boosters like
the most powerful manufacture stem cells, which have the power to nicotinamide mononucleotide and nicotinamide
rejuvenate our ailing bodies, make the mitochondria, riboside, offshoots of vitamin B3, but these aren’t
way to turbocharge the vital batteries of our cells, function more commercially available in this country.
[sirtuins]. effectively and ward off a number of cancers. Aside from all these seismic scientific insights,
Switching on sirtuins can facilitate the prevention what inspires most about Morris is that the
and treatment of a range of conditions including anti-ageing maverick is in perpetual motion.
heart disease, diabetes, dementia, osteoporosis, Some mornings he’s up at 3.30 doing his research
arthritis and other conditions of ageing. Weight gain having taken a sleep break to meditate at 2am.
often connected with poorly functioning insulin, Then he goes to the gym, swims and is back home
a hormone that controls blood sugar levels and fat preparing a fruit platter for his family. When we
metabolism, the scourge of so many of us as we go out for a meal he eats slowly, finishing his food
age, can also be abrogated if we activate sirtuins long after I’ve devoured every morsel on my plate
successfully. Switching on sirtuins might be the with regrettable alacrity.
magical key for stopping and even reversing ageing. His eyes are always bright and shiny, never
The problem is that, like everything else that losing their sheen, just like those of a child whose
goes into decline with ageing, the activity of sirtuins enthusiasm has not been sclerosed by the assaults
similarly deteriorates. As Morris illustrates, there of a lifetime. It’s not surprising that he maintains
is a range of strategies that we can employ to a youthful exuberance for supporting his beloved
re-engage sirtuins. Periodically eating less, that is AFL team, the Sydney Swans. Just get him started
alternate day fasting, which might be a tall order on that topic and he will regale you endlessly about
for most of us, has been found in rats to be the their moves in their latest triumph. If there is any
Photography Getty Images

most powerful way to turbocharge these chemicals.
For the less battle-hardened, fasting one day
a week and ramping up our exercise regime can
also be used to jump-start sirtuins. And for those
who simply want to pop a pill, taking supplements
like resveratrol, found in the skin of red grapes,
naringenin, a citrus flavonoid, or vitamin-like
substance and fisetin, another bioactive flavonoid
anti-ageing exponent who is doing his level best
to activate his sirtuins it is Brian Morris, and this
column would not be adequately served without
this tribute to his relentless spirit, which I’ve been
privileged to encounter.
To honour his lifelong contributions to science
and humanity Professor Brian Morris has been made
a Member of the Order of Australia.

150 | wellbeing.com.au

Conception difficulties
T
hese days there is an increasing incidence of
couples having difficulty conceiving a baby.
One of my patients was having this problem.
She was 38 years old, had been working and
living overseas for many years and had been married
about 15 months previously. As she was concerned
about her age and the potential for decreasing fertility,
she and her husband decided to try and conceive as
quickly as possible, but this had not happened as yet.
Medically it is generally suggested to try
and conceive for 12 months after ceasing the
contraceptive pill or contraceptive devices, and if this
is not successful to then seek medical assistance.
The case
Over the previous six months she and her husband
had been attending a clinic for potential infertility
and had been thoroughly tested. Her husband’s
sperm count and motility were excellent. Today this
can often be a problem as fertility issues are about
equally shared between males and females, 45 per
cent and 55 per cent respectively.
Her testing also did not come up with any major
abnormality, only a couple of smaller changes that
I felt were not major issues. She tested negative for
human papillomavirus and she had been charting
her cycles for 12 months. As the medical teams had
not found any specific abnormalities, the couple had
been signed up for IVF treatments. However, she
wanted to try complementary medicines before she
went down the IVF route, as she was interested in
potentially healthier options.
Her overall health was very good, and although
she was slightly low in iron her energy levels were
good. She was fit, exercised regularly and ate
a predominantly vegetarian diet. Symptom-wise,
she was experiencing wind and bloating most days,
indicating a digestive problem, but bowel function was
normal. She and her husband ate mainly organic food
and she had a diet well balanced for her blood group.
Checking her cycle charts showed normal
temperature at 36.6 degrees, indicating her thyroid
function was normal, but her temperature did not
change mid-cycle (a rise in temperature being an
indicator of ovulation), and her cycles were shorter
than “normal” at 24 days, indicating slightly low
oestrogen in the follicular phase, with the pattern
indicating ovulation was low or absent.
Our testing also showed protein digestion problems
which could have partly been the result of a stressful
job (and stressing about not conceiving), some liver
detoxification issues (which can be related to oestrogen
metabolism) and slight ovarian dysfunction. She also
had colon toxicity and some issues with candida.
Illustration Getty Images
She was already taking a range of supplements
including zinc, vitamins C, D3 and K2, activated B12,
iron and some herbs for stress management.
The strategy
With all this information, we discussed the issues
of stress, since being stressed about not conceiving
is a major issue in causing the problem. Moreover,
column
CLINICAL CASEBOOK
she had a stressful job from which she had already
resigned and would be leaving in a few weeks.
Apart from correcting any deficiencies, which
ideally should be corrected in a preconceptional care
program, generally a woman who is trying to conceive
does not want or need to take many supplements KAREN
— quite often just a general pregnancy multivitamin BRIDGMAN
is a good idea as long as there are no major nutrient is a holistic practitioner
deficiencies. I also usually recommend a high-DHA at Lotus Health and
fish oil along with zinc for the correct development of Lotus Dental in
the foetal nervous system. Neutral Bay.
With this information, the main areas we discussed
were stress management, such as getting a pet (to
take her mind off worrying about it), stopping
the daily chart monitoring for a while and
enjoying her married life. Charting the
cycles on a daily basis, while providing
useful information, can increase stress
levels significantly so are best done for
only a few months. Meditation or yoga
can also be useful.
As supplements I recommended
vitamin E and zinc to improve fertility,
dandelion “coffee” to improve liver
function and protein-digesting enzymes.
I suggested she eat more slowly to improve
digestion, although her digestive issues would
have been exacerbated by the stress response.
I also recommended magnesium in alkaline
water for stress management, and slippery elm
powder and bentonite clay (one teaspoon of each)
added to her breakfast for improved digestive All of this
function and to reduce colon toxicity.
produced a very
I prescribed a herb mixture with ashwagandha,
Siberian ginseng for adrenal function, pau d’arco happy result –
as a digestive, St Mary’s thistle for liver function, three months later
liquorice root, paeonia for ovarian function, red
clover for its phytoestrogenic properties and
she rang me, and
astragalus for immunity, to be taken daily but it was confirmed
ceased if she became pregnant. that she was six
Dietary measures I recommended were to increase
phytoestrogenic foods such as flaxseeds and non-GMO weeks pregnant …
soy products such as tofu and tempeh to increase
oestrogens in the first two weeks of her cycle.
I prescribed a chaste tree supplement for the last two
weeks of her menstrual cycle for hormonal balancing.
If she did become pregnant, I recommended she
stop the herbs, the chaste tree and the higher intake of
phytoestrogenic foods and stay on a basic pregnancy
multivitamin with the essential fatty acids and zinc. She
could continue with the slippery elm and bentonite clay
as maintaining good digestive function was important.
All of this produced a very happy result: three
months later she rang me with confirmation that
she was six weeks pregnant, and told me she
was feeling exceptionally well apart from a little
morning sickness. I recommended fresh ginger
root or peppermint leaf tea to deal with the morning
sickness, which proved to be very effective in her case.
We discussed having one cup of raspberry leaf tea
daily after 12 weeks to improve birth outcomes, which
she was very happy to do.
wellbeing.com.au | 151
 column
NOVEMBER & DECEMBER 2021

CHRISTINE BROADBENT
loves astrology for its healing strengths
and has over 30 years’ experience in
her combination of personal readings,
writing and teaching astrology. Book to
see Christine in Sydney December 2021
and January 2022, and Melbourne in
February 2022. After that Auckland,
plus phone, Skype or Zoom sessions
worldwide. Visit astrologyembodied.com
for upcoming retreats and workshops
in Australia and New Zealand. Contact
Christine for more details.
Ph/Txt Au: 0402 664101
NZ: 0214 10126.
Scorpio
November has special mana: the Sun and
your ruling planet Mars are back in Scorpio.
Consider your totem the Eagle and use your
powerful vision wisely in the last months of 2021.
From the New Moon in Scorpio on November 5
to the Mars–Mercury line-up on the 10th, you can
clearly see, claim and articulate your path ahead.
The destabilising challenges of November 11 to
18 test your commitment, followed by a lunar
eclipse in Taurus on November 19 when tensions
can be released easily. You prove yourself from
November 21 to December 6.
Capricorn
If expectations crumble in November, talk
things over rather than walking away. With Lover
Venus in Capricorn from November 5, now is the
time to give up your restraint. Your timekeepers are
November 19’s Venus-ruled lunar eclipse in your
love sign, then Pluto in Capricorn, which empowers
communication on November 21. Being bold
delivers much better results than a dignified silence.
You need support now, since Capricorn time from
December 22 brings the challenge of Saturn’s goals
redefined by change agent Uranus.
Sagittarius
Focus on your health, and a recharge
arrives between November 5 and 19. Use
it, because adventure heads your way from
November 29 to December 12. You know what
you want, so dream big and romance or a creative
breakthrough will find you. Timing is everything
when the eclipses fall in your sign, as they do at
December 4’s New Moon in Sagittarius. A total
solar eclipse encourages you to follow your inner
star — trust your instincts. Jupiter offers a path
of opportunity through to December 20; unleash
your enthusiasm to help you navigate change.
Aquarius
After a year of far-sighted Jupiter and
taskmaster Saturn transiting Aquarius, shifts
are coming. On November 5, the New Moon in
your vocational sign will lead you. Accelerated by
desire and potential change, you must hold the
balance. Enjoy the last of Jupiter in Aquarius until
December 30, but don’t get careless; a lot is at
stake. Any resistance you have to a constructive
shift can be released at November 19’s Full
Moon. The Sagittarius cycle from November 22 to
December 21 is a timely networking month.

Pisces Aries Taurus Gemini

November 5’s Scorpio New
Moon harmonises with Neptune
in Pisces, beginning 25 days of
easy flow. November 13, 19, 21
and 30 keep you on a sweet track,
despite others seeming stressed.
December 4’s New Moon sees
a partially closed vocational door
slam shut. If anyone can move
fluidly now, it’s the Fish. If no one
is looking, does it matter what you
do, or is a benevolent presence
always looking? Pisces cares
about such questions. A new
Pisces era begins on December
29, when ruler Jupiter re-enters
Pisces and old worries dissolve.
The vulnerable Lamb
needs to don a Ram fleece in
November when Mars reveals
your limitations. The fleece will
add security to the agonising task
patience. By waiting, a chance
to reinvigorate your finances
could open. Between November
17 and 19, stay receptive; love
replaces resistance at the Full
Moon. The fiery cycle that begins
on November 22 becomes
constructive between November
30 to December 1. December 4's
total solar eclipse will sow seeds
for an adventurous life path, so
be attentive.
Is it stability you
are experiencing or stasis?
Shake-ups on November 11,
14, 16 and 18 are difficult but
liberating. When the Bull finally
decides to make a move, you
are unstoppable. After an
eclipsed Full Moon in Taurus
on November 19, your theme is
“this and that” not “either or”.
Obstacles to a new way of living
are dissolved when you simply
let go, guided by Venus in your
adventure sign. November and
December are pivotal, but it will
be February 2022 before results
become clear.
Often in your head but
guarding your heart, Gemini is
undergoing the last phase of an
18-month karmic alert in which
the Dragon’s Head has carried you
on a journey of self-discovery. That
guarded heart is strengthened
from November 7 to 19, which
helps you make the right choices.
If circumstances force you to be
still, allow the slowness to heal
you. December 19’s Full Moon in
Gemini is accompanied by Jupiter
harmonies and a Venus “Station”,
showing that the next three
months will illuminate your path
with heart.

Cancer Leo Virgo Libra

November 5’s New Moon
sees your creativity and pleasure
thrive. On the same day, Lover
Venus enters your partner sign
of Capricorn and stays for four
months. From November 13 to
21 surprises turn into progress;
loving relationships built on
helpful acts are favoured by this.
The downside is Venus slows
down, hanging with planet Pluto
for most of December and going
Retro on the 19th, so significant
others could seem controlling or
secretive. Yet early March 2022
might show you it was your issue,
not theirs.
Leos like fun, yet
November 5 to 16 has so many
responsibilities fun seems like a
mirage. But from November 22
to December 6, more ease flows
into your life. When the Sun and
New Moon join in your love sign
on December 4, a waxing Moon
cycle rewards reflection about
those you love. From December
12, connections pick up pace,
peaking with the Full Moon on
December 19 to 21. Cooperative
efforts minimise the potential
stress of the challenges between
December 22 and 28, maximising
your sense of gratitude.
With Earth/Water harmonies
sprinkled through November you
will feel the stardust effect. On
November 5’s sexy New Moon,
Lover Venus enters your love sign;
the writing is on the wall, if you
take time to read it. Fortunately,
Venus stirs up serious romance
for months. Dates to be awake
to her potential are November
7, 13, 19, 21 and 30. December
1, 6 and 21 are a nice follow-up.
Demands on your time, patience
and management skills are
intense and unpredictable in
December, so keep some fun in
your schedule.
A New Moon on
November 5 highlights your
financial decisions, while planet
Mars energises plans. Libra’s
home zone comes alive this
season, manifesting as renovation
plans or joy from time at home.
Your natural sense of style serves
you well now. A total solar eclipse
on December 4 coincides with
a Venus–Pluto dance that lasts
all month, complicating emotions
and intensifying desires. This may
not be the “civilised” behaviour
Libra favours, but embracing
truths can heal intimate
relationships this month.

152 | wellbeing.com.au

The unwilling warrior
When Allison Agsten was diagnosed with ankylosing
spondylitis eight years ago, she did what many people do
when facing illness: she fought it with everything she had. It’s
taken considerable courage to accept her illness as a part of
who she is, but now Allison is at peace with her diagnosis.
Words ALLISON AGSTEN
M
y face was covered with
hundreds of blisters, my
bulging eyelids were swollen
shut and the pain radiating
down my back made it difficult to walk.
Something had gone terribly wrong since
the birth of my second child. Months
after he was born, I was barely able to
care for him, his brother or myself due to
a mysterious set of symptoms that only
seemed to worsen. Many doctors and
countless tests later, I was diagnosed with
ankylosing spondylitis, or AS, an incurable
inflammatory disease of the spine.
If untreated, AS can lead to the
permanent fusion of vertebrae; and even
with treatment, it can seriously compromise
quality of life. I’ve tried just about everything
to manage my condition. Severe diets and
herbal supplements taken by the fistful
never made a dent. Immune-suppressing
injections helped until they nearly killed me.
Five years in, I was more ill than ever. And
yet, I worked relentlessly and never missed
a school play or a morning drop-off. At the
lowest of health lows, my doctor and my
husband got together to convince me to take
time off. It was an intervention of sorts. My
life depended on it.
I’d spent years fighting my disease. Isn’t
that what I was supposed to do? The battle
analogies related to illness are seemingly
endless: we look for “silver bullets” and
praise “cancer warriors”. In her famed
essay, Illness as Metaphor, Susan Sontag
argues that these kinds of associations
can be dangerous: “As long as a particular
disease is treated as an evil, invincible
predator, not just a disease, most people
with cancer will indeed be demoralized”.
column
REAL LIFE EXPERIENCE
… a simple truth emerged that
has allowed me to consider
my body differently: my
illness is part of me. It is not
an outside attacker, scaling
my walls. It is genetically
coded in my body. If I hate my
illness, I am directing hate
toward myself
For me, it was quite the opposite. The
combat mentality created a sense of
agency in a situation that was actually out
of my control. I pushed on valiantly until,
close to collapse, I finally took a break.
At a retreat far from my job and my
family, and with the help of doctors and
therapists, I loosened my grip on the fight.
I ate delicious meals, napped in the sun
and went on long walks alone. By way of
pleasure and introspection, I accepted
AS once and for all. And after sitting with
acceptance, a simple truth emerged that
has allowed me to consider my body
differently: my illness is part of me. It is not
an outside attacker, scaling my walls. It is
genetically coded in my body. If I hate my
illness, I am directing hate toward myself.
In my worst moments, I try to accept my
illness, and in my best, I even embrace it.
AS has taught me extraordinary lessons,
the kind that some of us may have to wait
until much later in life to learn. These
days, I squander less energy on maddening
problems that can’t be solved. I also
possess a much more complex perspective
on strength and fallibility that informs the
way I treat myself and others. I’ve evolved
in these meaningful ways because of my
ailments rather than in spite of them.
So does tenderness versus antagonism
towards AS impact my health? I wish I could
tell you that this outlook magically cured me,
but a disposition can’t change my diagnosis.
Nothing can. What it has done is dramatically
alter my experience of pain. I was clenched
against AS for years. Now, I flow with it. As
I type this, blisters fill my mouth, making
it difficult to eat. Sleep may not come easy
tonight as the weight of blankets hurts my
bones. But I accept the pain as it is — a
sensation among other sensations, a feeling
within a constellation of many other feelings.
I am not a warrior. I am not a metaphor of
any kind. But I am, gratefully, at peace.
Allison Agsten is a journalist-turned-curator
currently pursuing a master’s degree at the
Harvard Kennedy School. She was diagnosed
with ankylosing spondylitis eight years ago.
wellbeing.com.au | 153
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Be prepared to reimagine yourself with fragrances that
enhance mind, body and soul naturally. The IME Natural
Perfumes are 100 per cent natural, toxin-free, cruelty-free
and vegan. They are also available in eau de parfum spray
and organic solid perfume sticks.
W: ime-natural-perfume.com.au
Poweroll Massage Oil
Poweroll is a blend of essential oils
especially formulated to relieve
muscle pain. It may also assist
in managing lower back pain
and provide temporary relief for
arthritis pain. Its roll-on applicator
massages aches and pains as
it applies the extra-strength
oil, which soothes and provides
muscular and joint pain relief. Free
shipping on online orders over $75.
W: poweroll.com.au

Flordis
Femular® and Femular® Forte are non-
hormonal complementary medicines,
clinically proven to relieve a range of
menopause symptoms including hot
flushes, night sweats, irritability, mild
Clémence Organics Ageless anxiety, sleeplessness and fatigue.
Beauty Collection W: flordis.com.au
Do you want visible results from
your skincare within a few weeks? Vasse Valley Hemp Farm
Clémence Organics Ageless Beauty CBD oil is a known treatment for pain,
Collection will reduce fine lines and inflammation, sleeplessness and
wrinkles, nurture firm and supple anxiety, but it is expensive and not
skin, create luminous and even easily available in Australia. Terpenes
skin tone, erase dark eye circles are plant-based compounds similar
and rejuvenate sun-damaged skin. in structure to CBD and can stimulate
W: clemenceorganics.com/p/ similar responses in our bodies. Vasse
ageless-beauty-collection/ Valley Hemp Farm offers hemp seed oil
infused with advanced terpene blends.
W: vassevalley.com.au

wellbeing.com.au | 155
 Purematcha
Food & drink Tea in Japan is offered as a gift for good
health and longevity. Cultivated in Uji Japan,
this ceremonial grade matcha is high in
mood-enhancing L-theanine and supremely
fresh in colour and taste. Treat yourself or
someone you love with the health enriching
taste of pure matcha green tea.
W: purematcha.com.au

HoneyLife Manuka Honey 

Manuka honey is antibacterial and
renowned as one of nature’s unique
superfoods, promoting good health
and immunity. HoneyLife uses only
“raw” unrefined honey without applying
any heat or chemical process. It is
Australian sourced, made and owned.
Each batch has been university
laboratory tested for MGO active value.
HoneyLife have an extensive range of
bee product that promote many healthy
and immune boosting attributes. Shop
direct from the beekeeper online.
W: honeylife.com.au

Kfibre
What you eat plays a significant role
in shaping your gut microbiome.
Diets high in prebiotic fibres are
shown to have a positive effect
by increasing the abundance
and diversity of gut microbiota.
Prebiotics are the food for your gut
bacteria that travel through the
gastrointestinal tract.
W: kfibre.com

Grove Avocado Oil
Grove Avocado oil is the new
must-have for your kitchen!
Cold pressed from ripe avocados
and naturally high in heart-
healthy fats, it’s an easy way to
add a boost of nutrition to your
meals. Mild in flavour with a very
high smoke point, it’s great for
barbecues, stir-fries and baking.
W: groveavocadooil.com.au
Pana Organic
Not just for summer days, Pana Organic
frozen desserts are bursting with
flavourful dreaminess, to be enjoyed at
any time of the year, or day. Try the new
Hazelnut Chocolate Ripple Frozen Dessert
with decadent spread rippling in fudgy
waves of goodness through a smooth
coconut base. Deliciously scoopable.
W: pana-organic.com

Higher Living
Higher Living Cocoa & Chilli is a tongue-
tingling infusion combining chilli with
cocoa, licorice and other warming spices.
Higher Living blends give you a fresher,
bolder and tastier cup of herbal tea. Each
one is packed with the best, 100 per cent
natural and certified organic herbs, so
you can be sure you’re getting the best Dilmah
out of your cup. Available at Woolworths Dilmah Inspirations offers a selection of the finest gourmet black, green and
and independent stores. oolong teas. The teas and infusions are offered in pure and natural form or in
W: higherlivingherbs.com inspired combinations featuring authentic, artisanal and ethical teas, flavours,
herbs, roots and spices. Dilmah Inspirational Selection won Product of the Year
2021 (Winner Tea Category, survey of 8000 people by Nielsen). Be #TeaInspired
W: dilmah.com.au

156 | wellbeing.com.au
Pet Bow Wow
High in protein, our new
Super Snacks Protein Boost
Bars are as tasty as they
are nourishing for your
dog’s health and wellbeing,
with benefits they will feel
inside and out.
W: bowwowtreats.com

Education
ED
CR IT

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AC
PR

ER
A
CT N
I T IO

Hemp Collective Pet Care Range

Pet Shampoo Bars – clean, moisturise and replenish the natural balance of your
pet’s coat with our pet shampoo bars, deliver a unique combination of saturated
fats with our Pet Balance Oil and relieve rough and cracked paws with our Hemp
Pet Balm. Use HempC21 for 15 per cent off.
W: hempcollective.com.au
Household
Fressko
Discover Fressko’s range
of insulated, BPA free,
high quality reusable
coffee cups and tea infuser
bottles. The 2in1 infuser
included in each flask
allows you to brew tea or
create fruit-infused waters.
The reusable coffee cups
feature internal barista
lines and a click lock lid.
It’s easy to say goodbye to
single-use with Fressko.
W: au.madebyfressko.com
Australian Traditional-Medicine Society
Are you looking for an accredited massage
therapist, naturopath, nutritionist or acupuncturist?
Visit the Australian Traditional-Medicine Society’s
website to find a practitioner and search from more
than 8000 bodyworkers, ingestive and Chinese
Medicine practitioners Australia-wide. Improve your
health and wellbeing today.
W: atms.com.au/find-practitioner
Endeavour College
Endeavour College of Natural Health is the
leader in natural health education, producing
the experts that keep the world well.
Offering courses in naturopathy, nutrition,
acupuncture, complementary medicine,
massage and health science they’re the best
at it because it’s all they do.
W: endeavour.edu.au

MASKiT Masks
Australia’s best-selling fashion face mask is 100 per cent triple-
layered cotton with adjustable elastic straps ensuring perfect
comfort and fit, and supplied with 3 x 5 layered PM 2.5 mask
filters for added protection. Sold in a resealable zip lock bag and
machine washable for repeated use, MASKiT masks are a safe and
The Environmental
environmentally friendly alternative to disposable masks. Browse
Toothbrush
more than 200 on-trend fashion designs.
In Australia, we throw
W: maskitmasks.com.au
out more than 30 million
toothbrushes each year,
with most of them made of Cottons
plastic. The Environmental Cottons new certified organic range ticks all the
Toothbrush is a simple boxes. It’s organically certified to a globally recognised
solution with its bamboo standard, GMO free, chlorine bleach free, dye free,
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make the change today. puts Cottons in a class of their own is their incredible
W: gogreenathome.com.au comfort, due to years of technical refinement using
customer feedback. Try them and feel the difference.
W: cottons.com.au

wellbeing.com.au | 157
 education focus
ENDEAVOUR COLLEGE
Coming home to a career in natural health
We chat to Naturopath Chelsey Costa about her journey into the world of natural
health and how choosing the holistic path at Endeavour College proved to be one of
the most rewarding decisions she has made.
A
fter studying at university in
Western Australia, Chelsey
Costa describes Endeavour
College as like coming
home. “At uni, it can be difficult to make
connections,” says Costa. “At Endeavour
it’s the opposite. I discovered a supportive
environment where I got to know everyone,
made amazing friends, learned so much
and felt right at home. I loved it.”
While Costa originally wanted to
study medicine, she became increasingly
interested in healthy eating and lifestyle.
She pushed this passion aside to study
neuroscience for six months — until she
realised it wasn’t for her.
“I started working in a healthfood
store and was just about to study nutrition
when I stumbled across Endeavour,” she
explains. “The college offered a more
holistic degree, so I made the switch then
changed courses to naturopathy. I’m so
grateful that I found Endeavour and I only
wish I’d known about it sooner.”
Costa balanced part-time work with
full-time study. “At Endeavour, you can
easily ask questions and our lectures
often become discussions,” she says.
“I absorbed so much knowledge because
I was engaged in my studies. My main
challenge was that I put pressure on
myself to get the best marks.”
The active learning environment
meant that Costa was able to interact
158 | wellbeing.com.au
with her peers and lecturers for a more
immersive and hands-on experience.
“The lecturers at Endeavour are really
supportive. They always took the extra time
to explain something if I needed it, and
the supervisors in the student clinic are
incredible. They gave me a lot of confidence
in starting to practise.”
According to Costa, the lecturers were
always looking for opportunities for their
students. “They also ran a session where
a lecturer from each modality talked about
how they got started in their career. It was
inspiring,” she says.
Since graduating from Endeavour with
the Naturopathy Academic Excellence
Award and Dux Medal Award, Costa has
begun her career as a qualified Naturopath
at Perth Health & Fertility in City Beach. She
is passionate about women’s health and
specialises in treating hormonal conditions
such as PCOS, cycle irregularities,
endometriosis, PMS and acne, among
general naturopathic medicine.
“My mission is to educate each patient
and provide them with the tools to put
the power back in their hands so their
body can do what it’s designed to do
— heal itself and be the best version it
can be,” says Costa.
She is also one half of
@peppermintandsage_ on Instagram
where she works alongside her sister in
the natural health space. Costa continues
to hold a strong interest in health education
and regularly conducts public-based health
education talks in the community.
Campus locations
Adelaide, Brisbane, Gold Coast,
Melbourne, Perth, Sydney.
There’s never been a better time
to study natural medicine
Already a $5.6 billion industry, Australia’s
complementary medicines health sector
has seen a considerable acceleration in
growth in the last five years and continues
to outpace growth in the broader economy.
With a strong consumer focus on
preventative healthcare, the future already
looks bright for their graduates.
Learn through practice
Each campus has an onsite Endeavour
Wellness Clinic, where theoretical
knowledge comes to life for students.
Endeavour College’s Health Science
degrees include hundreds of hours of
hands-on learning with real clients.
This clinical experience sets Endeavour
College graduates apart and gives them
confidence to begin their clinical practice.
Endless career choices
Endeavour College graduates can
work as clinical practitioners in their
own clinic or a multi-modality clinic
alongside other clinicians. Many
graduates are now taking their clinical
practice to the client by offering mobile
services as well as online using digital
technology to give access to clients at
a distance. In addition to clinical
practice, graduates have countless
non-practitioner careers available to
them. These natural health specialist
careers range from content creation to
education to consulting and advising.
With such a variety of careers available,
Endeavour College graduates have the
luxury of designing their careers to fit
their passions, aspirations and lifestyle.
Turn your passion into your purpose and
connect with Endeavour College today.
For more information, visit endeavour.edu.au
or call 1300 462 887.
Follow Chelsey’s natural health journey at
peppermintandsage.com or on Instagram
@peppermintandsage_.
 y ou r WellBein g
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 community
YOUR WELLNESS GUIDE

What’s in season
this summer
Inspiring activities
• Make DIY everlasting blooms — dried
flower arrangements not only look
beautiful but can also add a touch of
personality and colour to every room.
Save yourself the cash by drying
a fresh flower bouquet! All you need
is a bouquet (lavender, baby’s breath,
strawflower, wheat and eucalyptus
are great for drying), some twine and
a dark, dry area with good ventilation
to hang the bunch upside down. In
two or three weeks, you’ll have your
very own everlasting blooms!
also prescribed by therapists all
over the world. To get the full
effect, leave your phone at home
and allow yourself to wander
aimlessly, pausing to take in the
sensations of the green world
around you. Breathe deeply and
feel your worries slip away.
• Plant a herb garden so you can have
a (veggie) patch-to-plate selection
of delicious greens for the summer
months! You may already have some
seedlings from spring, or perhaps

Illustrations Getty Images

• Experience shinrin-yoku or “forest
bathing”, a Japanese ritual that
essentially requires a walk in the
forest. Shinrin-yoku is a holistic
ritual has been used to help with
stress, anxiety, depression, blood
pressure and better sleep — it’s
you’d prefer to pick up some punnets
from your local gardening store.
Whatever you prefer, there are plenty
of options for planting: a backyard
veggie patch, DIY tin planters for the
kitchen bench or get creative with
hanging wall garden!

Left Our features writer Georgia decided to indulge a little with a trip to the
day spa! Skincare is one of her favourite hobbies, and there’s no better way

our #inspo
to relax than with a facial and a herbal cuppa.
Above Taking advantage of the last of the spring snow, Georgia and her
partner Tom managed to squeeze in a few trips to the Snowy Mountains to
brush up on their boarding skills. Sunshine and smiles all round!

160 | wellbeing.com.au
 Self-care
• Establish a bedtime ritual.
Winding down at the end
of a busy day can prove a
challenge, so preparing a
regular pre-sleep routine can
help notify your body when
it’s time to sleep. Start your
screen-free time about an
hour before bed, do a stretch
sequence, read a book, pour
yourself a herbal tea and hit
play on a sleepcast.
• Curate a summer skincare
routine. A change of season
is the perfect time to shake
up your skincare. Swap heavy
moisturiser for a lightweight gel
or overnight mask; exfoliate two
or three times per week; add
an antioxidant-packed serum;
spritz your way to hydration with
a facial mist; and never forget
your sunscreen.
• Write down what you have
achieved this year, no matter
how big or small. It’s been
a year (or two …) of ups and
downs for all of us and now
is the time to take stock and
reflect on your achievements.
Whether you mastered a recipe,
tried something new or landed
your dream job, take it all in
with pride and gratitude.

Above Our acting editor Charlie has

been enjoying some rather lavish,
Illustration Tams at Soul Stories:

home-cooked lunches during Sydney’s

lockdown. When you’re stuck inside for
weeks on end, it’s important to enjoy
the ceremony of small moments, like
creating delicious food. This miso-glazed
trout bowl has been made on repeat!
soul-stories.com

Right Months spent inside can send

even the most dedicated hermits a bit
loopy. It’s so important to get outside
and spend time amid nature, and
delight in the magic Mother Nature
continues to offer.

wellbeing.com.au | 161
 “The challenge is not to be
perfect - it is to be whole.”
~ Jane Fonda

WellBeing Issue 195 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 KHL Printing Co Pte Ltd, Singapore.
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
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Features Writer GEORGIA NELSON This book is copyright. Apart from any fair dealing for the purpose of private
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162 | wellbeing.com.au
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