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 78 48

48
90

66
IN THIS ISSUE
78
72
Features
42 46 Always cold? Here’s why…
36 If you’re layered up like a Siberian local
and still can’t get warm, then you need
to turn here now.
58
48 A blissed life This doctor’s
prescription for a long, healthy life?
Get happy! Try these six things today.
54 Big little lies Are those little fibs
harmless or could they cause you big
problems later on? We find out.
58 Eat your way healthy! Has eating
healthily taken a nosedive? We’ll get you
back on track and make those new
nutritious habits stick.
66 Jules Robinson The former
Married at First Sight star talks body
positivity, her “purposeful” 40s and why
she’s ready to have another baby.
72 Cold comfort Why laze in front of
a heater when you can dive into cold-water
swimming and into a world of amazing
health benefits.
78 Poised to start Thinking of trying
yoga, or already doing it but want to
84 A wee little problem Going to the
toilet too often? Here’s what you need to
know about your bladder.
90 7 habits that slow ageing Live
longer, and improve your biological age,
with these proven bio-hacks.
96 “You’re just tired and stressed…”
and other ways doctors miss
critical symptoms Feel like you’ve been
given a misdiagnosis? Th is is what to do.
104 Reach new hikes Make your
next holiday an adventure on one of these
world-class scenic walks that exhilarate
the senses yet calm you all over.
Pulse
12 Mind expounding Why you should
check a person’s ears before you vent.
Health
14 Freedom fibre More fibre, less
antibiotics resistance, very happy bowels.
16 Sitting up and taking notice
Why sitting too much could be the reason

23 learn more? Everything you need to

get started is right here.
behind your neck, shoulder and back
aches. Here’s how to correct it.

6 PREVENTIONAUS.COM.AU

August/September 2022
Nutrition
20 Calms in handy Feeling tense?
Counteract the effects of stress in the
body with these wonder foods. Plus, find
out how to bounce back quicker from
circadian rhythm disruptions.
23 5 ways to avoid an afternoon
slump Whether at work or home, pick
yourself up fast with these easy tricks.
Fitness
26 Hard session Feeling anxious or
self-conscious at the gym? Here’s how
to overcome ‘gymtimidation’. Plus,
massage away that muscle soreness
with these amazing foam rollers.
27 Busy tone Three ways to stay fit
and healthy when life gets hectic and
the mercury drops.
28 Coat of armour Stay warm during
your winter exercise with these cool
jackets. You’ll love the accessories, too!
29 Move of the month: Smile
maker Reverse that frown with this
feel-good mini backbend and watch
those happy hormones rush in.
72 118
Beauty
32 Q&A: I’m in my 40s and
my skin feels incredibly dry.
What can I do? These soothing
products aim to please. Plus, why
ceramides should be on your radar.
34 Package deal Look good, and
feel good at the same time, with these
eco-friendly beauty picks.
36 Going round in circles Tired
of those ‘raccoon’ eyes? Let’s make
those under-eye bags history.
Mind
40 Dream vision How a spot of
daydreaming can help you make that
next big decision. Plus, declutter your
space and you’ll declutter your mind.
41 Brain frees Three easy ways to
de-stress and stay sharp.
42 What is ‘hangxiety’? More
than a sore head, hangover anxiety can
wreak havoc on your emotional state
and brain health. Th is expert lecturer
reveals what his research has found
and what you can do to manage it.
Subscribe to
and you could win a
MOR Skincare pack,
valued at $368.
HURRY, limited time only!
See page 102.
Food
114 Well received A nutrition expert
serves up some soul-warming dinners
that are both tasty and good for you.
118 Main sweet In the mood to slow
cook? These hearty winter stews come
complete with delicious desserts.
Pets
127 Good ol’ buddy How to look
after a senior pet. Plus, is your buddy
in pain? Here’s what to look for.
Every issue
9 From the editor
10 Over to you
124 Prevention profiled
Smart ideas and products
for your healthy lifestyle.
130 Life lessons TV and radio
personality Myf Warhurst shares what
she’s learnt about life.
AUGUST/SEPTEMBER 2022 PREVENTION 7
 Meet the team
EDITOR Andrea Duvall
ART DIRECTOR Karen Berge
LIFESTYLE EDITOR Juana Parathyras
DESIGNER Brooke Lyons
SUBEDITOR Anthony Di Carlo
BEAUTY EDITOR Cecily-Anna Bennett
BRAND INNOVATIONS MANAGER Alison Kirkman
DIGITAL CONTENT EDITOR Jessica Testa
EDITORIAL ENQUIRIES editor@preventionaus.com.au
ON THE COVER
Photography Jeremy Greive
CONTRIBUTORS Stephanie Anderson Witmer,
Birgit Bulla, Emily Cronin, Brooke Delfino, Mike Garten, Styling Penny McCarthy
Amy Grier, Craig Gunn, Beth Howard, Ute Junker, Styling assistant Emmerson Conrad
Cassie Powney, Meghan Rabbitt, Lara Rosenbaum, Hair and make-up Aimie Fiebig
Lizz Schumer, Lora Shinn, Erica Sweeney, Jules wears COS jacket. P.E Nation pants.
Arielle Tchiprou, Jenna Wolfe
PHOTOGRAPHERS Australian Walking Company,
Ross Coffey, David Frenkiel, Good Housekeeping UK, PREVENTION IS PUBLISHED BY
Healthy Food Guide, Raymond Hom, Getty Images,
iStock, Cath Muscat, Mark Tipple, Ultimate Hikes,
World Expeditions Managing Director Arek Widawski
General Manager Carole Jones
Associate Publisher Andrea Duvall
ADVERTISING Group Sales Director Anabel Tweedale
Brand Partnerships Manager
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Level 8,
kperos@nextmedia.com.au 205 Pacific Highway,
0404 506 553 St Leonards, NSW 2065
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reserved. Prevention Australia is published under
license from Hearst by NEXTMEDIA ACN: 128 805
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in any competitions, surveys or offers featured in this issue
of Prevention, this will be used to provide the products
or services that you have requested and to improve the
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of organisations providing prizes or offers to our readers,
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NSW 2065 © 2022. All rights reserved. No part of
this magazine may be reproduced, in whole or in
part, without the prior permission of the publisher.
Printed in Australia by IVE. Distributed in Australia
and NZ by Are Direct.
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Hearst Magazines International
ISSN 2208-0031. The publisher will not accept
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Expert articles are for information purposes only and are not a substitute for medical advice or to be relied on for diagnosis or treatment. The Authors and the Publisher accept no responsibility
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information, idea or instruction contained in the articles. Always seek the advice of a qualified medical practitioner if you think you are suffering from a medical condition.

8 PREVENTIONAUS.COM.AU
 Editor’s letter

Getting better
all the time!
A recent US study looking into women’s attitudes towards
ageing found that a massive 90 per cent of women feel
anxiety about getting older. That’s really shocking. I’d like
to believe we’re living through an ‘ageism’ revolution, in
which the media is finally putting to rest tired old clichés
about what women at midlife and beyond look like and
what we’re capable of. After all, around us we see many
inspiring examples of women who are truly living their

New episodes!
happiest, healthiest life at every decade – and not just
celebrities (shout-out to my dear friends in their 70s!).
Incidentally, that same study found that 93 per cent of
women are interested in learning activities, exercises or We’re back with another series of our podcast
tools that can help them live a more optimistic life. Thriving in Menopause. This time, we’re exploring
As part of this quantum shift in thinking about how to improve sleep, the changes in your brain,
age, the health community is adopting new terms like how to fix bladder problems and more. Join us
‘healthspan’ over ‘lifespan’. It’s the idea of an active, from July 25 for weekly episodes as we help you
fulfilling life all the way through. Meanwhile, medical manage every aspect of menopause with ease!
research is unlocking the science behind how our cells
Download it FREE wherever you get your podcasts.
actually age. And they’ve discovered that there are ways
you can actually slow down the ageing process in your
cells. If that sounds like crackpot science, consider this:
the lifestyle choices that affect your fitness and general
health also trigger changes at a cellular level on your
biological age. In our story ‘7 habits that slow ageing’
(from page 90), writer Beth Howard explains this biology
and unpacks fundamental ways you can make over not
just your healthspan, but your lifespan, too.
I’m feeling particularly positive after a recent chat
I had with American neuropsychiatrist Dr Louann
Brizendine, who, for three decades, has been studying the
impact of women’s hormones on the brain. So, forget
those jokes about forgetfulness and ‘senior moments’,
because Dr Brizendine has good news: in many ways, the
brain gets better with age! She explains how and why in
Episode 2 of our popular podcast Thriving in Menopause,
Series 4 (see opposite). In the meantime, enjoy this issue!
PHOTOGRAPHY (MAIN): JEREMY GREIVE

ANDREA DUVALL
EDITOR

AUGUST/SEPTEMBER 2022 PREVENTION 9

 Over
to you
Here’s what you told
us inspired you in
our previous issue.

GOT IT ALL COVERED

I particularly enjoyed the recent
cover and interview with SBS
newsreader Janice Petersen (July).
I always learn something from
your inspiring stories about
Australian women. Prevention
magazine is now my go-to source
of up-to-date information on
health and wellness trends and
new research. It’s written in such
an easy-to-understand and
accessible way. I always find
your stories really informative.
Jan Burns, NSW
LOOKING SHARP
Thank you for shedding some
light on Alzheimer’s disease in
your July issue (‘Worried about
Alzheimer’s?’). While I’m only
in my mid-30s, it’s good to
know that I can make lifestyle
changes now to help look after
my brain as I age. Prevention is
a beautifully designed magazine;
it’s always a pleasure to read and
a positive influence in my life.
Laura-Jean Lyons, NSW
Readers enjoyed last issue’s
cover star, SBS newsreader
Janice Petersen, describing
how she’s living her most
satisfying life in her 40s.
WAKE-UP CALL
Light bulb moment: ‘5 ways to FAVOURITE
avoid overeating’ (‘How to quit FACEBOOK POST
anything’, July). I was reading You liked actress
the article while eating potato and model Brooke
chips and I realised that I do Shields’s inspiring
eat much worse after I’ve had philosophy on ageing.
a bad night’s sleep. So, I’ll
recognise that now and use
other strategies. Thank you!
PINTEREST FIND
Michelle Payne, NSW
Many were keen
Congratulations, Jan, Laura-Jean to find out more
and Michelle! You’ve each won about IBS and how
a fantastic CurrentBody Skin to manage it.
essentials pack, valued at $125.

WRITE IN FOR YOUR CHANCE TO WIN... TOP TWEET

This fast menopause-
A PAIR OF QUALITY UGG BOOTS friendly exercise left
worth
Tell us what you think about this issue of you feeling inspired
Prevention and every letter published in $225 to hit the mat!
our next issue will win this great prize!
Stay warm and sn-UGG-ly with a pair of ugg boots
in high-quality Australian premium sheepskin from MOST POPULAR
Ugg Express. The iconic Tarramarra Short Classic Ugg INSTAGRAM PIC
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PHOTOGRAPHY: JEREMY GREIVE

Boots are your new go-to style to wear around the

house or outdoors, keeping your feet comfortable in foods to beat winter
any weather. For more details, visit uggexpress.com.au fatigue got plenty
of your hearts.
Send your feedback to prevention.com.au/win. Or, write to Comps at Prevention magazine,
Locked bag 5555, St Leonards, 1590. For full terms and conditions, go to the website.

10 PREVENTIONAUS.COM.AU
 Pulse
MORE JOY, LESS STRESS – FOR A HEALTHIER, HAPPIER YOU

Do not allow
people to dim
your shine
because they
are blinded.
Tell them to
put on some
sunglasses.”
Lady Gaga
PHOTOGRAPHY: ISTOCK

AUGUST/SEPTEMBER 2022 PREVENTION 11

 Pulse now

MIND EXPOUNDING
Before you have that vent, it might be good to
evaluate your audience first. In a new US study,
researchers found that participants in their 40s
and 50s who said they didn’t have a supportive
Book Club
ear in their life had a cognitive age of four years
older than those who had great listeners in their
social circles. Need to find a good pair of ears
that you can unload your thoughts to? Look for
someone who waits for you to respond when they
ask how you are, and who doesn’t interrupt or shift
the focus to themselves. And remember to return
the favour – support is a two-way street.

INSPIRING
GOOD READS
The Upgrade
By Dr Louann Brizendine
(Hay House, $26.99)
Want to know how your brain
changes (for the better) during
midlife and also how to unlock its
full potential? This is your answer.
Ultimately, The Upgrade is about
getting an entirely new and positive
understanding of ageing.

Breadsong
By Kitty & Al Tait
(Bloomsbury, $39.99)
A celebration of bread and baking,
this cookbook with a difference
features more than 80 delicious
3 FEEL-GOOD PODCASTS WE LOVE recipes, as well as a wonderful,
inspiring story of the power of finding
... and you need to listen to your passion. You knead this!

The Mindful High Performer

By Chelsea Pottenger
(Murdoch Books, $32.99)
In this insightful book, author Chelsea
shares her own personal struggles
WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK

and uses simple science-based tools

to better your mental health, so you
feel less stressed and overwhelmed.
Help Me Be Me The Happiness Lab Mindful in Minutes
Described as “self-help for with Dr Laurie Santos These short, weekly
people who hate self-help”, Combining real-life stories guided meditations Scan the QR code to
each episode tries to grow with new research, this cover an array of topics find these great reads
your emotional toolbox so addictive podcast might that have real-world and many more of our
you’re better equipped to just change the way you applications for anxiety, handpicked favourites
deal with life’s challenges. think about a happy life. insomnia and stress. at Booktopia.

12 PREVENTIONAUS.COM.AU
 Health

Hard to swallow
The idea of popping a pill to help boost your
brain power might be appealing, but is there any
real merit to it? Nootropics is the latest buzz
in natural remedies. Also known as ‘cognitive
enhancers’ or smart drugs, these supplements
are said to help improve memory, mental
alertness and overall concentration. There are
many different types of nootropics, ranging from
pharmaceutical drugs to supplements and foods,
says sports dietitian Jess Spendlove. While most
health experts agree that taking prescription Fast
nootropics for cases that involve ADHD or
Alzheimer’s disease may be helpful, for healthy
fact
people it’s far more controversial simply because
there’s still limited evidence that supports the
claims that these natural supplements can, in Puzzles
fact, make your brain work better. If something increase the
sounds too good to be true, it often is, says Jess. production of
So, if you want to boost your brain strength,
perhaps just stick with crosswords or puzzles happy hormone
– and protect your brain while having fun. dopamine,
WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK

which regulates
your mood,
memory and
concentration.

AUGUST/SEPTEMBER 2022 PREVENTION 13

 Health now

FREEDOM FIBRE
You may have heard about antibiotic resistance, where
microorganisms, like harmful bacteria, adapt and change
so that antibiotics are less effective at killing them off. Well,
researchers have long been fearful that the more you use
antibiotics, the more you risk this happening. But there has
been an interesting new finding: People who eat a diverse
diet rich in fibre display lower levels of antibiotic resistance
within their gut microbiome. Simply put, eating more fibre

40%
may help you avoid antibiotic resistance in the future. Boost
your daily fibre intake by adding chia or linseeds to your
oats, smoothies or salads. And don’t peel produce, such as
cucumbers, sweet potatoes and apples,
The amount of people
as these are the bits packed with fibre.
who haven’t changed
Your bowels will thank you, too!
their toothbrush in
the past six months.
You should swap it
every three months.
SOURCE: PLUMBNATION

Clean mind
What happens to your
brain while you sleep?
Preliminary studies
indicate that it might
be cleaning itself.
Almost like a very
clever dishwasher,
it seems that, when
you snooze, it washes
away harmful waste
proteins that build
up between brain
cells during awake
hours. How? Scientists
observed that brain
cells are able to shrink,
allowing more fluid to
circulate around the
cells, carrying away
these waste proteins.
Once awake, the cells
New research has linked a higher risk of diabetes in enlarge again slowing
WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK

women to increased exposure to PFAS, a group of down the flow of fluid.

chemicals known as ‘forever chemicals’. These are Researchers say this
Chem often found in non-stick cookware, may explain why you
don’t think as clearly
food packaging and other sources.
again? It’s hoped these findings will drive after a sleepless night
new measures in restricting and why prolonged
PFAS use in the future. Time lack of sleep is so
harmful to health.
to change up your pantry?

14 PREVENTIONAUS.COM.AU
 Managing your menopause
symptoms just got easier. *

New
Promensil Menopause
Gummies, you can
take on the go.

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‡ Mild Anxiety
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* In post-menopausal women
Because everyone’s menopause journey is different, sweats, plus support healthy emotional balance, general
Promensil now gives you even more choice and health and well-being. Great news for post-menopausal
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Always read the label and follow the directions for use.
** IRI, Australia Pharmacy scan, YTD $ (000) to 22/05/2022. AC- 001554
 Sitti
ng up
a nd

ta
king notice

16 PREVENTIONAUS.COM.AU
 Health

Got neck, back or shoulder aches? It could be from sitting

too much – but we have solutions to ease the ouch.
BY STEPHANIE ANDERSON WITMER

S itting for too long can be a real pain in

the neck – and back and shoulders. Here
are a few reasons why: You’re inactive
when seated, so your heart doesn’t have to pump
as hard to circulate blood; this can cause lactic
DO AB WORKOUTS A strong
core promotes proper posture so you can
comfortably sit upright longer. Stand-alone
abdominal exercises, Pilates and yoga are
all excellent ways to build up and stretch
acid build-up in muscles, triggering aches and abdominal and spinal muscles.
stiffness. Also, it’s difficult to hold the upper body
upright for long periods, so you tend to slump, TAKE BREAKS Even if you have to spend
putting pain-inducing pressure on the discs most of the day sitting, make sure to move at
between your vertebrae. least once an hour, advises orthopaedic spine
And then there’s the craning- surgeon Dr Eeric Truumees.
for-a-closer-look position you Incorporate little movements,
often hold your head in when such as pacing while on the
viewing digital screens, which
6.4 phone or taking the long route
strains the ligaments and
muscles in the neck and upper
back. “Sitting for hours day after
hours to the bathroom, and sneak in
some stretches, too.
That’s how much
day repeatedly locks neck, back time the average
and shoulder muscles in the adult spends Treat it
same position,” says orthopaedic sitting each day.
surgeon Dr Charla Fischer. “It’s SWEAT IT OUT Aerobic
a repetitive-stress injury.” exercise helps lessen the pain
Many of us can’t avoid lengthy by strengthening muscles and
sitting sessions, but these simple lifestyle tweaks getting blood flowing. Schedule in a walk or
can help you both sidestep and ease the pain. swim into your week, before and after work.

TRY MEDS Over-the-counter anti-

Prevent it
FOLLOW THE 90-DEGREE RULE
Proper ergonomics can help ward off discomfort
PHOTOGRAPHY: COURTESY OF PREVENTION US
inflammatory medication, such as ibuprofen,
can help zap inflammation that causes pain.
It’s not advisable to take them every day, so if
they don’t work, ask your doctor about other

– it’s all about 90-degree angles, Dr Fischer says.
Sit with both feet planted (not dangling) and
your knees, hips and elbows bent at 90 degrees.
Your monitor should be at eye level and close
enough so you can see it without jutting forward;
if possible, put the keyboard at lap level to relax
your shoulders. A lumbar support pillow or a seat
cushion may also help relieve lower-back pain.
options, such as physiotherapy.
SEE A SPECIALIST If aches and pains
become regular, interrupt sleep or occur with
other symptoms, such as arm or buttocks pain
(which could signal a pinched nerve), see your
doctor. They can assess if a physiotherapist or
an orthopaedic specialist may be helpful.

AUGUST/SEPTEMBER 2022 PREVENTION 17

 “Not just natural.
100% certified organic!”
-Andy Allen
Masterchef Judge
Germ killer, mood uplifter,
earth lover

Did you know that “natural” farming dumps chemicals that are toxic to people and
planet? Therefore, 100% certified organic is the only true choice that shows we really
care. It costs a little more, but it’s worth it - safer for your immune system and earth.
From soil to shelf, every ingredient is farmed with purity and love to protect earth and
you - without harmful pesticides or herbicides. So next time someone claims they are
the ‘organic’ choice, if they are not independently certified, there’s no way you’ll ever
know. Please choose Saba Organics, it’s the real McCoy. ACO tested and certified.

Scan and learn about Available at

Saba Organics
sustainability.
sabaorganics.com/sustainability
 Nutrition
BETTER HEALTH, MORE ENERGY AND USEFUL, EXPERT-APPROVED ADVICE ON A PLATE

Blue healers
They may be small, but blueberries pack a mighty
punch. They’re particularly rich in antioxidants called
anthocyanins, and studies suggest that blueberries can
help slow age-related cognitive decline. On top of that,
the blue fruits are anti-inflammatory and can help to
lower cholesterol and your risk of heart disease and
cancer. Oh, and did we mention they’re a great source
of vitamins C and A (which both benefit your sight)?
Blueberries make a yummy snack, with one
cup having about three grams of fibre, so these
little bombs of sweetness are quite satisfying.
They’re in season now, but you can
also opt for frozen blueberries
– they’re just as healthy
as fresh and make a
nice topping on your
cereal. Or try adding
them to your next
cheeseboard as a
clever alternative
to grapes.

Did you
know?

Blueberries
get their
intense blue
colour from the
anthocyanins
– the darker
WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK

the berries
are, the more
antioxidants
they have.

AUGUST/SEPTEMBER 2022 PREVENTION 19

 Nutrition now

$1
How much it costs
for a can of red
kidney beans, one of
the highest sources
of antioxidants
around.
SOURCE: HEALTHY FOOD GUIDE

Got rhythm?
Now there’s a way to
Y

bounce back quicker

D

from circadian

A N rhythm disruptions
H (think shift work, jet

S IN lag or even just very

CAL M
late nights) that
influence everything
from your sleep and
Stressed out? Add a sprinkling of adaptogens to your
mood to metabolism,
plate. You may not have heard of them, but these plants
and even help
have been shown to counteract the effects of stress in
decrease the risk of
the body by helping to regulate the hormone cortisol.
developing certain
This is how they work: when you’re faced with a tense
diseases. Research
situation, your body goes through a three-stage response:
has shown that
alarm, resistance and exhaustion. Studies suggest that
prebiotics, which
adaptogens help keep you in the resistance phase for
serve as food for
longer thanks to their stimulant effect, plus keep exhaustion
happy and thriving
away, which results in a calmer, happier you. Some
gut bacteria, may
adaptogens you can try at home are ginseng, goji berries,
play an important
licorice root and turmeric. Who’s up for a turmeric latte?
role in helping your
body be more
resilient to body
clock changes. So,
before your next
WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK

all-nighter, stock up
Oats are more than just a tasty brekkie. A new
on fibrous foods,
study, published in the journal Nature, has shown such as leeks, onions,
that this pantry staple is a great option for people artichokes, bananas
Oat to with coeliac disease or gluten intolerance. It turns and asparagus, which
out that oats have fewer of the proteins that can
self cause an immune reaction in sufferers than, say,
provide excellent
nourishment for the
wheat or rye. So, start reaping the benefits with trillions of bacteria
that warm bowl of goodness tomorrow morning! in your gut.

20 PREVENTIONAUS.COM.AU
BEAUTY FROM WITHIN
New Nordic believes in the holistic approach,
meaning that the first step, which is the
most important steps of all, is to focus
on beauty from within. The Skin Care™
Collagen Filler is a tablet that provides
nutrients to the skin from within for a
more beautiful skin. The tablet contains
ingredients that aid connective tissue
production and maintain skin health as well
as the feeling of a well moisturized skin.

How I keep
wrinkles
away
When
Josephine
turned 40,
wrinkles began
to sneak up on her
Discovered Skin Care™
from New Nordic
“I discovered Skin Care™
Collagen Filler from New Nordic.
The product was reasonably
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 Nutrition

5 ways to avoid
an afternoon slum
It’s 4pm and your eyelids are drooping. But, before

p
you reach for that sugar hit (don’t worry, you can
still have coffee!), try one of these easy solutions.

1 DON’T OVERDO
THE CAFFEINE
Instead of guzzling a triple-shot
latte in the morning, have smaller
servings of caffeine throughout
the day. “When you quickly
drink a large coffee, the caffeine
peaks in your bloodstream much
sooner than if you spread it out,”
explains research psychologist
Dr Harris Lieberman.
3 HAVE A GLASS
OF WATER
“Half of the people who come
to me complaining of fatigue
are actually dehydrated,” says
integrative medicine specialist
Dr Woodson Merrell. Staying
hydrated is one of the simplest
ways to keep energised and
focused. Aim to refill your glass
every hour or two.

2 TAKE A WALK
AT LUNCHTIME
4 PUT A PLANT IN
Just as sunshine helps you
wake up in the morning, a
dose of natural light later in
the day can blunt an energy
dip in no time. Step outside
for a short brisk walk at
lunchtime, before you feel
sluggish – the combination of
sunlight and heart-pumping
exercise can’t be beaten.
YOUR OFFICE
Researchers have found
that people who kept a
vase of vibrant flowers on
their desks, along with
green plants in other areas
of the office, generated
more creative ideas than
those who worked in a
vegetation-free setting. Try
adding some greenery to
help wake up your brain.

5 AVOID FAT, SUGAR AND GREASE

Your brain uses glucose as fuel, so when your blood sugar
drops, your mental abilities can plummet as well. To keep this
from happening, steer clear of refined carbs that send sugar
levels haywire, as well as fatty foods, which will weigh you down.
Instead, make sure each meal contains a balance of wholegrains,
PHOTOGRAPHY: ISTOCK

healthy omega-3 fats, plus fruit and veg. Love snacks? Opt for
a banana with a tablespoon of peanut butter instead for a dose
of the energy-boosting minerals potassium and magnesium.

AUGUST/SEPTEMBER 2022 PREVENTION 23

TM
 Fitness
FEELING STRONGER, FITTER AND FIRMER AFTER 40 STARTS HERE

Nose in the air

Turns out there’s a good reason why your trainer keeps
reminding you to inhale and exhale via your nose.
Breathing through your nose allows you to move
oxygen to your lungs more effectively and, because
you’re getting more air from each breath, you need
fewer inhalations. Fewer inhalations means the energy
normally used by those muscles can be used
elsewhere, such as holding a pose better, spinning
a bit longer or even lifting weights more soundly. And
don’t forget about the health benefits associated with
breathing through your nose – it helps clean the
air before it enters your lungs. Now, breath in…

Did
you
know?

Mouth
breathers are
WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK

more likely to
suffer from
low saliva
production,
tooth decay
and sleep
apnoea.

AUGUST/SEPTEMBER 2022 PREVENTION 25

 Fitness now

50%
The amount you
can reduce muscle
soreness when
foam rolling after
a workout.
SOURCE: FRONTIERS IN PHYSIOLOGY

HARD SESSION
Heard of ‘gymtimidation’? It’s real
and it’s a problem for many people.
It refers to the feeling of dread, fear
Get rolling
or stress associated with going to the
gym. Some people get it more than
with these
others, but it tends to hit women the
most. Indeed, one survey found that
twice as many women experience
this confidence crash compared with
men. But, fret not, there are solutions:
 Opt for women-only gyms if you
want a more inclusive and friendly
atmosphere to work out in.
 Find a reliable gym buddy. Not
only can you hold each other 1 You’ll love this two-in-
one Lululemon Double
Roller. The smaller roller
accountable, but it’s more fun, too.
(ideal for your back) fits
 Pump your playlist. Music is a
inside the bigger roller
powerful motivator and popping on (for arms and legs).
your headphones can help you tune $79, lululemon.com.au
out distractions and anxieties and
keep you focused on your goal.

2 This Rockwear Foam

Roller has a firm and
textured surface that
deeply massages muscle
tissue as you roll. $29.99,
theiconic.com.au WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: iSTOCK

Think that ‘runner’s high’ is from endorphins?

Not so. While it’s true that the body releases
the hormones to help prevent muscle pain, 3 Help release tension
and improve mobility

High research shows they have no effect on

mood. Instead, that happy post-run
with the smart vibrating
Therabody Wave Roller.
impact feeling may be due to endocannabinoids
Bluetooth-enabled, it also
allows you to connect to a
– biochemical substances similar to clever app for customised
cannabis but produced by the body. rolling sessions. $249,
And, no, it’s not that kind of high! therabody.com

26 PREVENTIONAUS.COM.AU
 Busy tone
Personal trainer Jenna Wolfe
shares three easy ways to
stay in shape when life
gets cold and hectic.

I
t’s freezing and
dark, you’re flat out
with work and your
exercise routine has
slowed way down or perhaps
come to a screeching halt.
Hibernating can do a number
on your body, affecting your
weight, mood, sleep and heart
health. Try these suggestions to
stay motivated and feel great.

1MAKE OVER
YOUR TO-DO LIST
In life, most people work from
two lists: the ‘I will do’ list and the
‘I should do’ list. The ‘I will’ list
may include getting up early in
the morning, fitting in a trip to the
supermarket, folding laundry, etc.
Then there’s the other list: I should
For example: I will take the stairs,
not the lift, when I’m going up three
or fewer flights; I will have salad for
at least one meal every day. Once
you get those two habits down,
incorporate two more.
have the upper-body strength to go
right to a full-body push-up, so let
your knees rest on the ground and
work at your own pace to let you
meet that final goal.

work out, get in my steps, order
a salad, just stick with water. The
trouble is, most of us typically do
the things on the first list, which
won’t really help you live a longer,
healthier, happier life, and forgo
most of the really good stuff on the
second list, which actually will.
How to fix that: Write down your
PHOTOGRAPHY: iSTOCK
2 START A PUSH-UP
CHALLENGE
They may seem like an old-school
gym class activity, but push-ups
provide many benefits. The exercise
works almost every muscle in your
body, helping strengthen your chest,
arms and core at the same time.
3
DON’T ABANDON
STRETCHING
During colder weather,
your muscles contract to
conserve heat, making them
tighter and more prone to
injury, so stretching is
crucial. Walking briskly for
a few minutes beforehand

‘I will’ and ‘I should’ lists. Then Okay, here’s your goal: Complete
move two items off the ‘I should’ 10 to 15 full push-ups a day by the will get the blood flowing to
list and onto the ‘I will’ list. Start end of winter. But, don’t fear – you your muscles and prepare
simply with your new ‘I wills’. can ease into it. Most women don’t them to be stretched.

AUGUST/SEPTEMBER 2022 PREVENTION 27

 Fitness

TECH SAVVY
The mineral-infused fabric
helps your muscles feel less
fatigued. Now that’s clever!
Under Armour Women’s UA
RUSH Woven Iridescent Jacket,
$220, underarmour.com.au

Coat of
ARMOUR
Stay warm during your cold weather 2.
exercise with these stylish jackets.

WIND POWER
Stand strong in this
vest featuring a
windproof barrier
bonded between
the fleece exterior
and interior lining.
Patagonia 1.
Women’s
Classic Retro-X 3.
Vest, $229.95,
patagonia.
com.au
Extra snug
Add these accessories
for even more comfort.
1. SEED HERITAGE
COMPILED BY JUANA PARATHYRAS. PHOTOGRAPHY: iSTOCK

CABLE STITCH KNITTED

BEANIE, $69.95,
seedheritage.com
CUT AND DRY 2. PATAGONIA BETTER
The sleek waterproof SWEATER CONVERTIBLE
exterior and sweat- DOWN WITH IT GLOVES, $69.95,
proof lining will keep Stay extra toasty with this lofty 800-fill down patagonia.com.au
you dry, no matter jacket that utilises special technology
what. Lululemon Rain that promotes airflow and optimises body 3. MACPAC KAKA
Rebel Jacket, $249, temperature during activity. The North Face POLARTEC FLEECE
lululemon.com.au Women’s Castleview 50/50 Down Jacket, NECK GAITER, $29.99,
$600, thenorthface.com.au macpac.com.au

28 PREVENTIONAUS.COM.AU
 MOVE OF THE MONTH…

Smile maker 1
Start in a kneeling
In a rotten mood? Reverse that frown with this position (pop a
mini backbend, which helps stimulate the vagus folded towel under
nerve that extends from your abdomen up to your knees for
comfort, if you like).
the base of the brain and can trigger the
release of feel-good hormones.

2
Put your hands on
your backside with
fingers pointing
toward the floor.

3
Exhale and begin to
lean back slightly.
Lift your chest
toward the ceiling,
keeping your belly
tight and using your
hands to stabilise
your back. Hold for
five to 10 breaths.
Repeat five times.
PHOTOGRAPHY: RAYMOND HOM

AUGUST/SEPTEMBER 2022 PREVENTION 29

 When GOOD
skincare goes bad
If you’re the sort of person who likes to savour a
skincare product, you’re not alone. Those bottles
can be pricey – of course you want them to last the
distance. The trouble is many ingredients don’t
have a long shelf life. Once exposed to water, air,
light or bacteria, they start to degrade. Indeed,
one study found products containing vitamin C,
CoQ10 or retinol lost 40 per cent of their active
concentrations in eight weeks. So, what’s the fix?
Clinical skin specialist Douglas Pereira
(dpskinhealth.com) says the secret to getting
the most from active products is to use them
generously. “Once the bottle is opened, treat it
like prescribed medication – using the correct
amount is imperative to achieving results,” he
says. Formulation is also key. “Certain active
ingredients that provide great skin benefits, like
L-ascorbic acid (vitamin C), can be difficult to
keep stable. A more superior form of vitamin C,
called ascorbyl tetraisopalmitate, has greater
longevity and effectiveness when formulated
correctly.” So, pay attention to the ingredients
and be mindful of use, expiry and storage, too.
WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: GETTY IMAGES

Try this!
HOW TO GET THE MOST OUT OF YOUR ACTIVES:
 Don’t touch droppers on your skin; use a cotton
bud instead to avoid putting fingers in a jar.
 Look for single-dose systems, such as airless
pumps, which will help protect your skincare
from light and bacteria.
 If something has lost its potency, there’s no
need to chuck it. Simply use it elsewhere on your
body, like your hands, arms and décolletage.

AUGUST/SEPTEMBER 2022 PREVENTION 31

 Beauty now

79%
The number of
rosacea flare-ups
that are caused by
stress. Anxious?
Breathe, breathe!
SOURCE: ROSACEA.ORG

Q
A
I’M IN MY 40S AND MY
INGREDIENT IQ:
CERAMIDES
These clever lipids
(aka fatty acids)
SKIN FEELS INCREDIBLY help skin remain
DRY. What can I do? hydrated by
holding onto water
Dry skin during your 40s is one of the and retaining
telltale signs that your hormones are
moisture. You
beginning to change and that you’re entering
produce ceramides
perimenopause. Studies have shown that, as
oestrogen declines, it accelerates a range of
naturally (they
changes in your skin, and these can include bond your skin
dryness, wrinkling, sensitivity and dullness. cells together,
Luckily, a new skincare category is emerging creating a
to tackle these specific menopause-related protective layer
concerns by locking in moisture, plumping that plumps and
fine lines and even cooling hot flushes. protects), but your
WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: GETTY IMAGES

Try these:
PRAI BEAUTY M COLLECTION
This advanced range contains
soothing and ultra-hydrating
ingredients, like the Meno-
Soothe Moisturiser with its
sensory agents to cool hot
flushes. $59.95, tvsn.com.au
AVÈNE DERMABSOLU
Designed to address moisture
and collagen loss, this range
includes a Recontouring
Mask that intensely hydrates,
plumps and brightens. $70.99,
adorebeauty.com.au
own source
depletes with age.
Use it daily for
DR HAUSCHKA INTENSIVE
skin that looks
TREATMENT FOR MENOPAUSAL
SKIN This 28-day treatment
fresher. Try CeraVe
revitalises hormonal skin with Moisturising
black cohosh, ruby powder Cream, $13.99,
and botanical ingredients. adorebeauty.
$156, drhauschka.com.au com.au

32 PREVENTIONAUS.COM.AU
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 Beauty now

ZERO CO CONDITIONER
ANIHANA GRAPEFRUIT & Say no to single-use plastic
CHAMOMILE SHAMPOO BAR with this hydrating refillable
Get up to 80 washes from this nourishing conditioner. $26.99 for forever
shampoo bar – the bottle and refill, zeroco.com.au
equivalent of three
shampoo bottles.
$13.99, Priceline

CAUDALIE PREMIER CRU THE

TRINNY LONDON CREAM Boost brightness, fade
FIND YOUR pigmentation and reduce lines
BALANCE and wrinkles with this luxe, refillable
Unclog pores and anti-ageing cream. From $133.77,
clarify your skin caretobeauty.com/au
with this refillable

Package deal
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L’OCCITANE SHEA
$65, trinnylondon.
ULTRA RICH BODY
com/au
CREAM This newly
formulated cream in
a refillable aluminium
jar is perfect for
From refillable to reusable to sensitive skin. $65,
JANE IREDALE recyclable, these picks will make au.loccitane.com
PUREPRESSED BASE you both look and feel good.
MINERAL FOUNDATION
A reusable compact BY CECILY-ANNA BENNETT
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blurs lines, hides SISLEY PHYTO-ROUGE
imperfections and SHINE This luxe lippie
protects. $82, provides intense pigment ETCH & ETHOS
janeiredale. from a refillable case. NOURISHING
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SUMMER CITRUS
Sustainability
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CLÉMENCE ORGANICS
nourishment with
ROSEHIP + FRENCH CLAY
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BATH SOAK The exquisite
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From $16.50,
meets soothing
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EMMA LEWISHAM SKIN compostable
RESET EYE CRÈME packaging, too.
A refillable eye cream $39.98, clemence
that hydrates, reduces organics.com
dark circles and
minimises puffiness.
$118, David Jones

DR NAOMI LET IT B
Hydrate and plump
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refillable glow-boosting
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$119, drnaomi.com

34 PREVENTIONAUS.COM.AU
 I HAVE ALWAYS DREAMED
OF THICK LOOKING

beaut iful
 hair
Annette (47) has always been conscious about her thin hair.
She used hair extensions to make her hair appear to have
more volume. When her hair began to break and started
falling out she became desperate. “I looked for help at the
hairdresser and at the health store. They recommended
Hair Volume™ and now I don’t dare to stop.”

F
or many years I have been in recommended to use the tablets for
a constant search for help. I was a minimum of 3 months. I went home full of Your hair tablet for
upset about my hair thinning and expectation. normal hair growth
dreamed of beautiful thick and shiny
looking hair. I have tried everything as well
and volume
LOSING MY HAIR Hair Volume™ is a
as seeking help from my hairdresser. But
when the hair started breaking, I became
IS IN THE PAST Swedish hair tablet
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HAIR VOLUME™ TABLETS WERE a nicer glow to my skin. My husband was the to the maintenance
first to comment on my hair. He could
RECOMMENDED TO ME clearly see that I had a lot of new of normal hair.
In my local health food hair growth in the hairline. My The tablet is
store, I was recommended hair is much more shiny and based on apples and also
™
Hair Volume from I don’t dare to stop taking contains extracts from millet,
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 Beauty
Going round in
circles
Wake up looking like you’ve had a night on the martinis
when you were actually in bed by 9pm with a hot cocoa?
Here’s how to manage and prevent those under-eye bags.
BY CASSIE POWNEY
WHY DO THE EYES SUFFER?
Here’s a not-so-fun fact: The skin under your
eyes is 10 times thinner than the rest of the skin
on your face, making it more prone to swelling
(caused by excess fluids) and discolouration
(blood vessels visible through transparent
skin). Other factors can play a part, too, such as
allergies, stress, fatigue, genetics and good old
ageing. “As you get older, your skin thins and
your face loses fat, not to mention elastin
and collagen, which give skin its support and
fullness,” explains Dr Daniel Ezra, a specialist
ophthalmic and oculoplastic consultant. It could
just be that your parents passed on the gift of
deep-set eyes (cheers, guys), something even
an industrial-strength concealer won’t fix.
BLAME FLUID RETENTION
So, if sleep is so important for well-rested eyes,
then why are your peepers raccoon-like and
puffier in the morning? “A good night’s sleep will
stop congestion from building up in the veins and
make the under-eyes appear darker,” says
Dr Thivi Maruthappu, a consultant dermatologist
for the Skin Health Alliance and Olay. But, when
you sleep, you lie flat and don’t blink, which
allows fluids to gather and settle temporarily.
Try raising your head up with an extra pillow to
encourage drainage, and apply your favourite
eye cream using sweeping outward motions
from the inside corner to help speed up lymph
drainage. Fluid retention can also be nixed by
staying hydrated, avoiding too much salt and
eating potassium-rich foods.
36 PREVENTIONAUS.COM.AU
A SURGICAL OPTION
Want noticeable results now? Tear trough
filler is a non-surgical treatment that
involves injecting hyaluronic acid into
specific areas around the eyes to replace
lost volume. “But, not everyone is a
good candidate,” explains Dr Ezra. “For
example, people with excess skin beneath
the eyes, genetic hyperpigmentation or
a medical condition that increases
their risk of complications aren’t really
suitable.” During the procedure, there are
flashes of pain as the needle is inserted,
but it’s over fairly quickly, and after a
few days of mild bruising, the outcome
is pretty significant. The results can last
anything from nine months to a year.
THE EYE-CREAM MYTH
Can applying a topical product for a few
weeks completely blitz under-eye bags and
make you forget they were ever there? In a
word, no. But they often contain ingredients that
help to reduce inflammation, tighten skin and
support the delicate under-eye area, plus their
light formulations won’t exacerbate puffiness.
“Look for active ingredients, such as peptides,
to stimulate collagen production,” advises Dr
Maruthappu. “It’s the skin’s natural cushion.”
 Three more
culprits

1
SMOKING
Along with just
generally accelerating
skin ageing, nicotine
causes dehydration. In
an effort to protect itself,
your body then likes to
retain fluid and often this
can be seen in puffy, dark
bags under the eyes.

2
ALLERGIES
A common cause of
puffiness, allergies
force the body to release
histamines (chemicals to
help hustle the allergy
trigger out of your body).
They also cause blood
vessels to dilate and
become more visible
under skin, casting a dark
shadow where the skin is
thinner, ie under the eyes.

3
EYESTRAIN
Squinting at your
computer, phone
screen or even the
television? This may
lead to eyestrain that
can cause the blood
vessels around your eyes
to become enlarged.
As a result, the skin
under your eyes may
appear darker and, hello,
darkness my old friend.

FOR ANTI-AGEING: FOR PUFFINESS: FOR LINES/WRINKLES: FOR BRIGHTENING: FOR REFRESHING:
TRY THESE

Dr Lewinn’s Line Elizabeth Arden Rodan + Fields Instant Trilogy Vitamin C Q+A Caffeine Eye
Smoothing Complex Prevage Anti-Aging Targeted Firming Gel Revitalising Eye Gel Serum Wake up eyes
S8 Eye Serum Rich Eye Serum 2.0 Tighten and smooth A lightweight gel with this serum loaded
in antioxidants and Antioxidants, peptides crow’s feet and delivering vitamin C, with probiotics, green
hyaluronic acid, this and natural extracts sagging skin in just hyaluronic acid and tea, pomegranate and
PHOTOGRAPHY: GETTY IMAGES

serum helps reduce the work together to five minutes with this cooling aloe vera to caffeine. The roller-ball
appearance of lines and brighten and depuff hydrating, firming gel. revive and refresh tired- tip gives the eye area a
dark circles. $79.95, your eye area. $145, It’s refillable, too! $145, looking eyes. $34.95, nice depuffing massage,
drlewinns.com.au adorebeauty.com.au rodanandfields.com.au trilogyproducts.com.au too. $13, Priceline

AUGUST/SEPTEMBER 2022 PREVENTION 37

 your daily dose of

Visit us online for easy exercises, healthy recipes

and beauty tips to feel fabulous!

FITNESS HEALTHY RECIPES BEAUTY

The most popular articles you don’t want to miss:

15 ways to upgrade your workout

routine using dumbbells

Learn what’s causing your pain while

walking and ways to deal with it

Read more
Calm your sensitive skin
with these simple solutions

find us at preventionaus.com.au
 Mind
SMART WAYS TO STAY SHARP, CALM AND POSITIVE

HOLDING HANDS
Most people know that a
hug can help reduce cortisol
(stress) levels, thanks to studies
showing that the gesture signals
safety. But did you know that,
if you need a hug and don’t
have one spare, you can do it
yourself? Here’s how: Start by
placing one hand over your
heart and the other on your
belly. Now close your eyes
and focus on breathing in and
out through your nose for at
least 20 seconds. You’ll find a
similar comforting move is often
practised during mindfulness
and meditation, and both are
proven to help fight anxiety. So,
next time you’re in a pickle, try
this handy little move.
WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: GETTY IMAGES

AUGUST/SEPTEMBER 2022 PREVENTION 39

 Mind now

7
days
The length of time
spent off social
media that it takes to
improve and reduce
symptoms of anxiety
and depression.
SOURCE: CYBERPSYCHOLOGY, BEHAVIOUR
AND SOCIAL NETWORKING

Let it go
DREAM VISION Turns out the need
to declutter is as
Daydreaming might get you in
good for your
trouble sometimes, but it’s actually
mental wellbeing
really good for you. Believed to be
as it is for your
a natural, healthy resting state for
home. Your external
the brain, research shows it can be
environments are
beneficial in helping you make your
often a very good
next big decision. A single daydream
reflection of your
usually lasts for a matter of seconds,
inner self, and
but it’s estimated that one-third to
when you decide
a half of all waking hours are spent
to declutter your
daydreaming. Here are a few other
living space, it can
benefits: It’s a proven method to
help you reset your
decompress and relax your brain from
mind, too. If you’re
constant stimuli. Plus, studies indicate
about to start a
it can boost creativity and improve
new project at work,
problem-solving for non-creative tasks
simply reorganising
(like a big decision) by building new
a room or cupboard
pathways in the brain. Time to detach
may just give you
for a bit and stare out the window?
the headspace you
need to be more
effective. And if
you find yourself
holding on to
things (like that
pair of jeans that
fit 10 years ago),
Live in an area surrounded by lush greenery? it’s worth noting
It may just be the reason your brain is a bit that mild hoarding
WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK

healthier than those abiding in a concrete has been directly

jungle. A recent US study has found linked to anxiety.
Spring that women who have access to Being able to let go
of stuff physically
green green space not only have better
overall cognitive function, but also
often helps you let
go mentally. So, just
have improved mental processing throw out those
speed and attention. Right, we’re jeans already!
off to go buy another fiddle-leaf fig!

40 PREVENTIONAUS.COM.AU
 Brain frees
The easiest ever ways to de-stress and stay sharp.
N
ot taking mental breaks during the
day is like trying to fill your car with
petrol while driving. “You must stop
and turn off the engine to refuel,” says cognitive
neuroscientist Dr Julie Fratantoni. The human
brain focuses on deeper-level thinking for about
90 to 120 minutes at a time, ideally followed by
20 minutes of rest. “Attention is a finite resource,
so you have to protect it,” she says. Here’s how.
1 LOOK AWAY
WORDS: LORA SHINN. PHOTOGRAPHY: ISTOCK
When the brain’s sympathetic nervous system is
stressed by complex discussions or overwhelming
deadlines, your biology has you wired to freeze,
flee or fight. Look out the window, or even at a
picture of a vista, so your brain will realise it’s safe
to return to normal functioning, which in turn
calms your nervous system, Dr Fratantoni says.
2 TAKE FIVE – FIVE TIMES
Fit in regular short breaks. “It’s amazing how
quickly your brain can recharge,” Dr Fratantoni
says. And no, social media and checking email
don’t count – both of these require your brain’s
information filters and processing.
3 ORGANISE YOUR TIME
IN CHUNKS
If you run out of gas during 90-minute work
sessions, try time-management expert Francesco
Cirillo’s Pomodoro Technique: Set a timer for
25 to 50 minutes and then take a short break.
Repeat four times and then take an extended
break. “You’ll be more productive than if you’re
continuously ‘on’,” says psychologist Dr Kristin
Schneider. Your brain is busy, so help it out!
AUGUST/SEPTEMBER 2022 PREVENTION 41
 PHOTOGRAPHY: iSTOCK

42 PREVENTIONAUS.COM.AU

What is
‘hangxiety’?
That free-floating anxiety you’re feeling today
might be from what you did last night. Lecturer
and researcher Craig Gunn explains some
surprising effects on the day after drinks night.
T
he morning after a night of drinking
is never fun if you’ve got a hangover.
For most people, hangovers involve
a headache, fatigue, thirst or
nausea. But some people also report
experiencing what many have dubbed ‘hangxiety’
– feelings of anxiety during a hangover. By
some estimates, anxiety during a hangover
affects about 12 per cent of people and can vary
in severity depending on the person.
As the body recovers from a night of drinking,
a hangover creates a state of physiological stress.
Generally speaking, physiological stress happens
HANGOVER ANXIETY
when the body is under pressure, such as from
an illness or injury. A hangover kind of works
the same way. Not only does it cause changes to
your immune system, it also increases levels of
the stress hormone cortisol, blood pressure and
heart rate – changes that also occur with anxiety.
The brain also experiences alterations.
Research shows that brain activity involving
dopamine (a type of neurotransmitter) is
lower during a hangover. This is important, as
dopamine plays an important role in regulating
anxiety. The heightened stress during a hangover
can also make it difficult for someone to cope E
AUGUST/SEPTEMBER 2022 PREVENTION 43
 HANGOVER ANXIETY

“Having greater difficulty

regulating emotions during a
hangover might also explain why
Did you some people experience anxiety.”
know?
with any additional stress that may happen
throughout the period.
Hangovers Interestingly, stress and sleep deprivation in
cause 11.5m combination (reflecting aspects of a hangover)
can lead to declines in both mood and cognitive
sick days function, including attention and memory.
a year in Fatigue, stress and dealing with other unpleasant
Australia. hangover symptoms can also make it difficult to
manage daily tasks. For example, someone with
SOURCE: NATIONAL DRUG STRATEGY
HOUSEHOLD SURVEY a hangover may be too preoccupied with nursing
their feelings of nausea, headache or fatigue to
be able to effectively deal with anxious thoughts.
Recent UK research has shown that people
experience a negative shift in their emotions
after a night of drinking. Many also reported
feeling like they had more trouble regulating
their emotions compared with when they aren’t
hungover. In other words, people feel bad
during a hangover and find it difficult to pick
themselves back up.
But when we asked participants to actually
regulate their emotions in a computer task, they
were able to regulate them to the same extent
as they could when they aren’t hungover – but
with increased effort. We did this by showing
participants pictures that evoked various
emotions (including positive or negative
emotions), but asked them to experience their
emotions without expressing them outwardly.
Having greater difficulty regulating emotions
during a hangover might also explain why some
people experience anxiety.
In another study, our team looked at how
hangovers influence executive functions (mental
skills that are important for many aspects of your
daily life, including working memory, flexible
thinking and self-control). Participants were
given a series of tasks that tested these mental
skills, such as remembering a series of letters and
recalling them when prompted.
We found that people who were hungover
had the worse performance in key aspects of
executive functions. Executive functions help
people cope with bouts of anxiety and inhibit
troubled thoughts. If these mental skills are
poorer during a hangover, it may help explain
why some people struggle with anxiety.

44 PREVENTIONAUS.COM.AU
 FEELING ANXIOUS?
If you’re prone to hangxiety, there is a solution.
Pain is part of almost every hangover
– whether it’s a headache or muscle
aches. But, research shows that people
who ‘catastrophise’ pain (a tendency
to exaggerate pain or expect the worst)
are more likely to experience anxiety.
Research also indicates that this group is more
likely to experience severe hangovers. This
might explain why some people experience
stress, while others don’t.
ARTICLE ORIGINALLY PUBLISHED ON THECONVERSATION.COM. PHOTOGRAPHY: iSTOCK
People who are likely to get anxious in
general may also be particularly susceptible
to hangxiety. Negative life events, depression
or anger while drinking, guilt from drinking
and even certain personality traits (such as
neuroticism – a tendency toward negative
emotions) are all also linked to mood changes
during a hangover. Hangxiety has even been
reported to be higher in people who say
they’re very shy and may be linked
to symptoms of alcohol use disorder.
Combined, these factors highlight why
hangxiety can affect people differently and
why it’s a part of hangovers worth taking
seriously. Mood changes during a hangover
aren’t just unpleasant, but may also even
be linked to problematic drinking,
increased conflict with others and 
reduced productivity at work.
If you’re someone who
experiences hangxiety, the same
techniques that help with anxiety
will also be useful. This might
include meditation, practising
mindfulness and general self-
care. Planning ahead of your
night out to make sure you
have the following day free to recover and
avoid other stressors (such as work or family
problems) may also help deal with the
additional psychological stress. For some,
a hangover can even be used as a bonding
exercise where people can discuss their
previous night of drinking with friends and
even cope with feelings of anxiety together.
Of course, the best way to avoid suffering
from hangxiety is to avoid drinking altogether
– or at least drink in moderation.
AUGUST/SEPTEMBER 2022 PREVENTION 45
 Always c ld?
If you’re wearing more layers than the Michelin Man
and still can’t seem to get warm, then you need to
hear these expert takes and solutions.
L et’s face it, in mid-winter,
feeling frosty occasionally
is pretty normal, but when you just
can’t seem to shake it, maybe there’s
something else going on. Being
dehydrated or sleep-deprived can
explain your internal thermostat
being out of whack. But, if you can
never really get warm or you have
other symptoms, it may be worth
getting yourself looked at. In the
meantime, your chilliness could be…
A nutrient deficiency
Lack of iron, vitamin B12 or B9
(folate) or other nutrients can lead
to anaemia, says dietitian Stefani
Sassos. Anaemia develops when your
body doesn’t have enough healthy
red blood cells to deliver oxygen to
your organs, and that can make you
feel cold, especially in your
extremities. Women are at higher
risk, and also vegetarians who might
be missing out on these essential
vitamins commonly found in meat.
What you can do: Ask your
doctor for a blood test for
confirmation, Stefani suggests. They
may recommend vitamin or mineral
supplements or dietary changes.
46 PREVENTIONAUS.COM.AU
Here’s why…
BY ERICA SWEENEY
An underactive thyroid
This tiny gland releases thyroid
hormones that regulate metabolism,
temperature and other functions.
When you have hypothyroidism,
it doesn’t produce enough of those
hormones, which can make you
sensitive to cold. “It’s like turning
down the thermostat, and the body’s
metabolism kind of slows down,”
explains physician Dr Gary LeRoy.
What you can do: If you also
have dry skin, weight gain, hair loss,
constipation or fatigue, ask your GP
to check your thyroid. They may
prescribe a medication to regulate it.
Diabetes
Feeling cold and tired and having to
pee a lot might be signs of diabetes.
“It can affect your kidneys, your
circulatory system and things along
those lines,” says family medicine
specialist Dr Peter Bidey. Kidney
problems may trigger anaemia, and
diabetes can cause nerve damage,
giving you cold feet.
What you can do: Get your
blood sugar tested regularly if you
have risk factors such as being
overweight or a family history.
Heart disease
Peripheral artery disease causes
plaque to build up in arteries,
making you “a little more prone to
a decrease in blood flow to certain
areas,” Dr Bidey says, which leaves
you chilly and with numbness
or tingling in your hands, feet or
legs. High cholesterol and other
conditions that clog arteries can
have the same effect. Beta-blockers,
used to treat high blood pressure,
can also affect body temperature.
What you can do: If you also
have muscle pain in your limbs, get
checked out. You may be prescribed
medication or asked to make lifestyle
changes such as exercising more.
You’re very lean
Too little body fat, Dr Bidey
explains, means “you’re going to
be more responsive to cold”. While
some people are naturally lean,
eating disorders, digestive or
metabolic problems and severe
PHOTOGRAPHY: GETTY IMAGES
stress and anxiety can cause weight
and body fat loss.
What you can do: See a doctor
if you are colder than usual and
have dropped weight recently.
 STAYING WARM

5
quick
BOOST
YOUR DIET
Eat lots of
colourful vegies,
MOVE YOUR
BODY MORE
Walking, cycling,
even dancing to
DRINK PLENTY
OF FLUIDS
Opt for room-
temperature
TRY TO
RELIEVE STRESS
Breathing deeply,
stretching or
TAKE
A NAP
Or try to get
more sleep if
wholegrains and a song you love, water or warm tea getting some sun you’ve been
fixes to lean meat, lentils can warm you up to ensure you’re are all great ways short-changing
try and beans. in no time. well hydrated. to relieve anxiety. yourself.

AUGUST/SEPTEMBER 2022 PREVENTION 47

 HAPPY HEALTH
A
BLISSED
life
The secret to good health is joy, says GP, author and
podcaster Dr Rangan Chatterjee, who also shares
simple ways you can get better at being happy.
H
ealth and happiness seem to go
together like tea and biscuits. They’re
separate but complementary; the
perfect pair as it were. But, according
to influential British physician Dr Rangan
Chatterjee, feeling happy could be even more
closely linked to your health than you realise.
In fact, he views lifestyle, mental and physical
health as intrinsically connected. “Rather than just
treating the problem, I’m always trying to figure
out the root cause of why a patient has turned up
in front of me,” he says.
In his new book, Happy Mind, Happy Life,
Dr Chatterjee argues that happiness isn’t just a
bonus you experience if you’re lucky. Instead, he
says, it’s an essential contributor to good health –
and it’s a skill you can work at improving, every day.
“Health and happiness are absolutely
intertwined,” he states. “Firstly, when you feel
happier, you’re more likely to engage with healthy
lifestyle choices, such as exercising, socialising
48 PREVENTIONAUS.COM.AU
and eating nutritious food, and you’re less likely
to comfort yourself with sugar, wine or other ‘junk
happiness’ behaviours. These are things you do for
a hit of short-term happiness, but they often make
you feel worse in the long run.”
However, says Dr Chatterjee, the connection
goes deeper than that. One study looked at nuns,
who all had similar lifestyle habits, ranking them
on their happiness levels based on the positive
emotions they expressed in their autobiographical
essays when they took their holy orders. The study
found that, at the age of 85, 90 per cent of the group
of happiest nuns were still alive, compared with
only 34 per cent who’d been in the least content
group. This could be because there is a correlation
between unhappiness and poor health outcomes.
“When you don’t feel happy, calm and in control,
you bring tension and stress into your body,” says
Dr Chatterjee. “Chronic unresolved stress is linked
to everything from gut problems and depression to
Alzheimer’s, migraines and type 2 diabetes.” E
 Low beam
Happiness bottoms out
at age 47.2, so put these
tips to good use today
to beat the blues!
SOURCE: NATIONAL BUREAU OF
ECONOMIC RESEARCH

AUGUST/SEPTEMBER 2022 PREVENTION 49

 HAPPY HEALTH
AN INSIDE JOB
So, the happier you are, the more likely you
are to be healthier. But being content with
life is easier said than done – partly because
we’ve jumbled up the definition of happiness
in our fast-paced, success-driven world.
“We often think having meaning and
purpose is the key to finding happiness,
but I think they’re separate things,” says
Dr Chatterjee. “Purpose is an important
ingredient, but it’s not enough.” For example,
you might work for a charity in a meaningful,
fulfilling role, but you can still be overworked
and close to burnout.
Also, he says, people tend to rely too much
on external factors for their sense of joy –
whether that’s believing you’ll only be happy
when you receive affection from your partner,
or when you’ve reached your desired weight.
“If it’s dependent on external forces, you
have made yourself a virtual prisoner,” says
Dr Chatterjee. “You’re no longer a master of
your own happiness. When you realise it’s
not an outside job but an inside job, things
become a lot clearer.”
50 PREVENTIONAUS.COM.AU
BUILDING CORE HAPPINESS
So, what’s the solution? Dr Chatterjee says
you should start viewing happiness as a skill.
You wouldn’t expect to become fitter and
stronger without exercising, so you shouldn’t
expect happiness to come naturally either.
“Many of us feel that we’re passive participants
in our happiness – we think it’s something that
happens to us,” he says. “I wish people knew
that it’s a skill you can develop and get better at.”
The key is to build up what Dr Chatterjee
calls ‘core happiness’: it’s not about moments
such as Christmas morning or tropical
holidays, but moving your baseline of
happiness upwards so you feel negative
emotions less often and for shorter bursts.
“It’s about developing a resilient bubble
around you that offers protection from the
stresses and strains of life,” says Dr Chatterjee.
He adds: “It’s a journey. Some days will
be better than other days. But, if you work
on your core happiness every day, you will
get happier – and healthier, too.” Over the
next few pages, we take you through six key
techniques to get you started.

1
CHOOSE YOUR
HAPPY HABITS
When you define happiness
by success or material objects,
you lose sight of the simple things
that can boost your moods every
day. On a sticky note, write down
three things that give you an
intense feeling of wellbeing: for
example, going for a lovely walk,
speaking to your best friend and
having a relaxing bath. Stick that
note somewhere you can see it
as a reminder to tick off each of
the things every week. Gradually,
you can build up more happiness
habits until, eventually, you can
ensure you’re doing something
that brings you joy every day.
Fast
fact
One in six
women in
Australia will
experience
depression
during their
lifetime,
according to
Beyond Blue.
2
Cut daily choices
We often associate choice with freedom,
but too much choice isn’t always a good
thing. Studies suggest we each make 35,000 choices
every day (opening a window, putting on shoes, etc).
Each one takes cognitive effort, which can add up to
overwhelm you, without you noticing. Think about how
you can reduce unnecessary decisions in your day.
For example, you could meal-prep your lunches for
the week, or curate your wardrobe so you have a go-
to outfit for every occasion. Or, you could write a list
of TV shows you want to watch so that, when the time
comes to kick back, you have narrowed down your
options already rather than endlessly scrolling. E
AUGUST/SEPTEMBER 2022 PREVENTION 51
 3 VALUE TIME
OVER MONEY
Time is the most
precious resource you have,
so start thinking about your
‘time account’ in the same
way you’d think about your
bank balance. The more time you

5
can create to fill with the things you love,
the happier you’ll be. Perform an audit on your life and
see where you might be valuing money over time. Maybe
Embrace
solitude
you spend hours researching the best deal for a product Integrate an element
– is the amount you save really worth the time spent? We of mental stillness, perspective
and reflection into your day by
all have different finances and priorities, but see where finding ways to be alone. This
you might be able to make a different trade-off isn’t about being lonely, but the
intentional practice of being by
and prioritise your time more. yourself and enjoying your own

4
company – which is essential
for core happiness. The secret is
finding something that doesn’t
Create a phone rule book
ADDITIONAL WORDS: ARIELLE TCHIPROU. PHOTOGRAPHY: GETTY IMAGES

rely on a phone or laptop and is

Phones have plenty of happiness benefits – from keeping in touch done in complete silence. Even
with loved ones to using helpful apps that can make your life when you walk or run, you tend
easier. But, when you mindlessly scroll and regularly check notifications, to listen to music or podcasts,
you end up losing time – and joy. One study found that people smile so try to tune in to your own
30 per cent less when their phone is present, while other research has thoughts instead. At home, you
found that adults who visited a museum with their children enjoyed the could do something creative,
experience less when they were using their phones regularly. Counteract such as writing, painting or
the happy-zapping costs of your phone by drawing up rules you know simply gazing out the window,
you can stick to. They may be: keeping your phone in your bag rather while you have your morning
than your pocket while out and about so it’s harder to access, designating coffee. Aim to do this first thing
phone-free areas in your home (such as your bedroom or the bathroom), to set you up for the day.
or phone-free times (perhaps mealtimes and the hour before bed).

52 PREVENTIONAUS.COM.AU
 HAPPY HEALTH

6 TRANSFORM VILLAINS
INTO HEROES
We all come up against people who
annoy us in everyday life, and it’s easy to adopt
the mentality that we’re victims and they’re
villains. But, if you change this frame of mind,
you’ll become less reactive, more confident and
more in command of your own life. For example,
if someone barges into the queue in front of you at Edited extract from
the supermarket, instead of thinking about how Happy Mind, Happy
Life: 10 Simple Ways
rude they are and feeling annoyed for the rest of To Feel Great Every
the day, build a story in your mind that reframes Day by Dr Rangan
Chatterjee (Penguin
them as a hero. Perhaps they’re looking after a Life, $35).
sick relative and they need to get medication and
food to them as soon as possible. Choose to see
the best in them; by turning other people
into heroes, you win. You become kinder,
calmer, less judgemental, easier to be
around – and a whole lot happier.

AUGUST/SEPTEMBER 2022 PREVENTION 53

 BI G
little
lies Most people tell
a half-truth or small
fib here and there,
but are they really
harmless? Emily
Cronin explores how it
impacts your mental
health and happiness.

54 PREVENTIONAUS.COM.AU

I don’t know about you, but it turns
out that I’m a liar. I glide through the
day on a cushion of little lies, some
so automatic that they can feel more like a reflex
than a conscious choice. Lies such as “I’m nearly
ready” and “I’m leaving now” and “I’m running
five minutes late” and even, just yesterday,
“I would’ve been on time, but the window
cleaners turned up right as I was about to leave.”
Then there are the lies that seem less logistics-
orientated, but that are just as instinctive: “No,
I’ve had this dress hanging in my wardrobe for
ages; We can’t go see the baby tiger because the
zoo is closed; I don’t mind what we watch; I’m
going to bed. Okay, now I’m really going to bed.”
If any of the above sounds familiar, there’s
good news: I’ve checked, and everyone’s at it.
I asked friends to share their most recent lies,
however puny. They responded with fibs ranging
from, “This is a beautiful home” (from an overly
polite house-hunter) to “I’ll get back on the
exercise bike tomorrow.” One woman avoids
wintry playground outings by telling her
daughters that the park closes for three days
after any rain. Another shares my weakness for
squeezing too much into too little time. “The most
frequent lie I tell myself is, ‘I’ll just have a quick
shower,’” she says. “I can’t do quick showers.”
AN HONEST LIVING
When I said everyone’s at it, I meant everyone:
there’s even a study that found that most people
lie two to three times within the first 10 minutes
of meeting someone new. “We didn’t expect lying
to be such a common part of daily life,” the lead
researcher said. Most of my mistruths tend to
be half-lies. When they leave my lips, I almost
believe that they’ll come true; that I really will
arrive at the restaurant in five minutes, even if
this contravenes the laws of physics and traffic.
Is my time-optimism really a problem, if the
only consequence is that people will think I’m
not punctual? “It depends on the function of
the lie,” explains clinical psychologist Dr Emma
Hepburn, author of A Toolkit For Happiness.
“You have to consider the reason behind it.”
She offers as an example an employee who
takes a sick day for mental health reasons, but
who cites a physical illness to her boss. Or my
friend who chronically under-reports how much
she spends on clothes when her husband
compliments her on a new purchase, so that
a $200 blouse suddenly becomes $50 – even
though she’s spending her own money. “That’s
probably tied into stigma and shame,” says
Dr Hepburn. “Are you doing it because you
think the truth is shameful? Shame can actually
make you feel worse.” E
AUGUST/SEPTEMBER 2022 PREVENTION 55
 AN HONEST LIVING
THE PEOPLE-PLEASING EFFECT
It’s true that I view punctuality as a virtue, even
if I often fall short in that regard. In a sense, lying
about where I am and when I’ll arrive wherever
I’m supposed to be reflects a gap between the
kind of person I want to be (an on-time one) and
the kind of person I am (a late one). Some end up
lying out of sensitivity to the feelings of others,
such as the woman who feels anxious every time
she tries to decline plans in favour of staying
home. So she invents another commitment, as
if wanting to protect her downtime isn’t valid.
This kind of little lie has roots in people-pleasing
behaviour, Dr Hepburn says.
“So often, behind that is a fear of letting people
down, a fear of being seen as inadequate or
unreliable, or of not being a good enough friend,”
she adds. “These fears can reinforce the people-
pleasing, as we’ll never find out that it’s okay
to just say no, that our fears aren’t necessarily
true.” (It’s also a highly female trait. Remember
that study? Another finding was that, while men
tend to tell lies that make themselves look better,
women do it to make others feel good.)
Dr Hepburn recommends that anyone who
wants to set better boundaries prepares more
honest phrases to make declining easier (“I
just need some time for myself”), or defer your
answer (“Can I think about it and get back to
you?”). Either way, “See your time as the most
precious thing you have,” she says.
LIES COMING BACK TO BITE
There are so many different types of little lies: lies
of convenience; lies of omission; politeness lies;
lies you tell yourself; lies you tell consciously and
lies that are really truths you keep silent (“You’d
rather go to football than keep our dinner date?
No problem.”). What about the category I think of
as ‘tooth-fairy’ lies, or any of those you tell in the
interest of prolonging the magic of childhood? Or
even in making the parenting grind a little easier
(“The park closes in the rain”)? “Sometimes,
lying has no impact at all,” Dr Hepburn says. “It’s
important not to beat yourself up if you’ve done
it, but in a majority of occasions, honesty is best.”
A friend recently shared an epiphany: that
after protecting her daughter by smoothing over
the difficult feelings she had, she started to notice
her daughter was doing the same back to her.
She’d perpetuated the idea that it’s okay to lie
to make others happy and unwittingly nudged
their relationship toward one that wasn’t built
56 PREVENTIONAUS.COM.AU
Lying because you think the
truth is shameful? Shame can
actually make you feel worse.”
on truth. Now they’re both honest about their
feelings, even when they’re not always nice to
hear. Another person who’s crystal-clear on the
importance of honesty is Martha Beck. In her
latest book, The Way Of Integrity, the sociologist,
bestselling author and life coach writes that
“tell[ing] the truth about how lost you are” is a
sure-fire step on the road to greater wholeness.
When we have a chat, she describes another
study, one in which the researchers asked
participants not to lie for two weeks.
“There was no way to police it,” she says. “But
the group who said they would tell the truth,
compared with another that didn’t make the
promise, had fewer visits to the doctor and better
relationships and moods. They were physically,
emotionally and relationally better at everything
than those who kept telling everyday white lies.”
Being dishonest about small things can
indicate that you’re out of integrity, out of sync.
Martha is an advocate of ‘integrity cleanses’, the
first step of which is ‘no lying’. Decades ago, she
committed to not telling a lie for a whole year.
That included fibs as well as big, bedrock lies
about her entire way of life. “That was a really
transformative year. Very rocky,” she says. She
realised she was gay, which led to the end of her
marriage and alienation from her religious family;
she admitted to herself that she hated academia,
so left her job as a professor. All of it proved
“1000 per cent” worth it. “It was extremely hard,
but not as hard as living with pretending to be
fine with all those things,” she concludes.
Even now, years later, she doesn’t bother with
little lies. “It’s not worth it,” she says. “Over the
 ummm...

years, I’ve found that there are many ways to

express yourself and be polite and loving without
telling lies. You just have to be a bit creative.”
Before we end the interview, she says: “Try the
no-lie challenge for three days. See what happens.”

PUTTING HONESTY TO THE TEST

Martha’s words lingered as I prepared to meet a
work friend who had left her job to go freelance
a few months before I’d done the same. I’d been
looking forward to seeing her and hearing how
she was finding this new, more independent way
of working. I also knew that, after speaking with
Martha, I couldn’t push past “How’s it going?”
with a cheery “Great, thanks!” I saw that, while
little lies might seem like the polite, expected
pathway, they could also impose distance where
honesty would create connection.
At the cafe, I waited for the inevitable
question: “So, how are you? How’s work?” I
paused before answering. “I’m not sure,” I said.
I got into it (truth-telling almost always being
more time-consuming than our formulaic little
lies) and said that, since leaving the security and
status of my job, I’d had low days. I’d struggled
with the precarity and the tiny rejections, while
enjoying the freedom. Even when it was good,
I lacked the confidence that it’d really work out.
When did my friend know it was going to work
out? She reached her hand across the table and
PHOTOGRAPHY: GETTY IMAGES

placed it over mine. “That’s completely normal,”

she said. “It’s an adjustment, but, trust me, you’re
on a new and better path.”
And you know what? I believed her. All
because I didn’t lie.

AUGUST/SEPTEMBER 2022 PREVENTION 57

 L
et’s face it, when we think about
making improvements to our eating
habits, we tend to believe this means
going on a restrictive diet or maybe a
juice cleanse. But the evidence now shows that
these kinds of radical revamps don’t actually
work. “When it comes to making lasting changes,
the key is to make small, incremental changes
to the way you normally eat,” says exercise
and nutrition scientist Kathleen Alleaume.
“So, instead of changing up everything at once,
making more realistic adjustments means
they’re also more likely to stick.”
58 PREVENTIONAUS.COM.AU
The science backs this up. A recent study
published in the journal Research, Society and
Development showed that behavioural techniques,
WORDS: MIKE GARTEN AND ANDREA DUVALL. PHOTOGRAPHY: ISTOCK
such as mindful eating, which is being mindful of
what one eats without judgment or criticism, can
help people have a more positive relationship with
food. “Really thinking about your eating habits
can help you see the results you want,” adds
Kathleen. “What’s more, as you start to notice the
benefits of making small shifts, it motivates you
to keep going.” Over the coming pages, we share a
host of simple opportunities for you to tweak and
reset the way you eat, each and every day. E
HEALTHY EATING MADE SIMPLE

AUGUST/SEPTEMBER 2022 PREVENTION 59

 BYO
lunch
4
EASY WAYS TO
TRANSPORT
YOUR LUNCH
Budget-friendly
ideas for work

Try this smart food

container set.
Three-tier insulated
bento box, $79.95,
frankgreen.com.au

Yes, you can be that person

who brings their lunch to work
Kiss goodbye to cafe
and takeaway lunches
1 CHOOSE A
VEGIE BASE:
3 ADD TWO
OR THREE FUN
Replace plastic
wrap with some
reusable beeswax.
and watch your health ŠLeafy green vegies THINGS: $19.95, maxwelland
and bank balance (spinach, rocket, kale) ŠCrumbled feta williams.com.au
ŠLeftover roasted ŠHummus
benefit. Here’s how
vegies (pumpkin, ŠPesto
easy it is to pack your
beetroot, sweet potato) ŠExtra-virgin olive oil
own healthy, tasty ŠChopped colourful ŠRoasted nuts
and satisfying lunch. vegies (carrot, ŠSeasonal fruit
Pick your favourite capsicum, tomato) ŠBalsamic vinegar
ingredients from each ŠCapers
group (right) to create Opt for reusable
the lunch of your
workday dreams –
2 THROW IN
ONE OR TWO
ŠPickled or fermented
vegetables
silicone bags.
Reusable Silicone
Bag 1L, $29.95,
they taste great in a
bowl and will survive
OF THESE:
ŠQuinoa, couscous,
brown rice (or the
4 PICK A
GARNISH
theiconic.com.au

for up to a week in the

microwave varieties) OR TWO:
fridge. Shop for any
ŠGrilled chicken breast ŠFresh herbs (dill,
WORDS: BROOKE DELFINO. PHOTOGRAPHY: GETTY IMAGES

favourites on the ŠHard-boiled eggs basil, parsley)

weekend so that, ŠCanned tuna in olive oil ŠChilli flakes
through the week, you ŠCooked or canned ŠLemon juice
can mix and match for legumes (chickpeas, ŠMixed seeds A freezer bag that
simplicity and variety. lentils, kidney beans) ŠWalnuts looks like a chic
handbag? Gimme!
Roll-down lunchbag,
$20, target.com.au

60 PREVENTIONAUS.COM.AU
 HEALTHY EATING MADE SIMPLE

3
‘healthy’ eating
habits to think
twice about

1 CUTTING OUT CARBS

Carbs are not the enemy.
You can certainly reduce
refined white carbs and added
sugar, but don’t pass up good-
quality carbs (like wholegrains,
fruits and vegetables), which
fuel your body with fibre,
antioxidants and minerals.

2 FOLLOWING THE
CARNIVORE DIET
This extremely restrictive
PROBLEM:
I snack while cooking and still eat a full dinner.
diet limits fruits, vegies and
wholegrains and is heavily SOLUTION:
meat-based. While you may Don’t fight the urge. Instead, make sure you’ve
lose weight temporarily, the diet got nourishing grazing foods on the counter
is hard to sustain, can increase instead of accidentally eating a day’s worth
your risk of chronic diseases of kilojoules in cheese and crackers. Think
PHOTOGRAPHY: COURTESY OF GOOD HOUSEKEEPING UK; ISTOCK

and eliminates a plethora of pre-cut snackable vegies, such as cucumbers,

nutritious foods. Plus, it can capsicum, mushrooms, tomatoes, carrots, celery,
contribute to constipation. cauliflower, broccoli and snap peas.
If your meal is more than two hours away,

3 STARTING A GREEN
JUICE CLEANSE
A green juice a few times a
these balanced pre-dinner snacks will sustain you
until mealtime. Dip the vegies in ⅓ cup hummus
or 2 tablespoons of nut butter. You’ll get fibre and
week is fine, but opting to take protein, but you won’t feel overstuffed when it’s
in only juice for entire days is time to enjoy your own fabulous cooking. E
a poor weight-loss strategy.

AUGUST/SEPTEMBER 2022 PREVENTION 61

 PROBLEM: PROBLEM:
By day I have epic willpower, Eating healthily is expensive now!
but I totally blow it at night.
SOLUTION:
SOLUTION: Shifting to a more plant-based
Odds are you’re not eating plate (heavy on vegies, 100 per cent
enough during business hours. wholegrains, nuts and seeds) can help
Many people restrict all day, you cut costs and limit saturated fat
and by sundown they’re and sodium – especially when you swap
starved and feel like they these foods for red meat. And don’t
need a treat. But opening automatically snub canned foods –
Pandora’s biscuit tin when some are underrated. Pulses (beans,
you feel hungry and deprived can lead to lentils, chickpeas and peas) can pack
overdoing it. Power up breakfast and lunch with more lean about 5g of protein and fibre per serving
protein, such as chicken, eggs or beans, and avoid skipping and are rich in vitamins and minerals
meals and resist the urge to cut out entire food groups (ie that are crucial for health. And check
carbs). At the end of the day, you’ll feel more satisfied and the freezer aisle for a wide variety of
therefore be less likely to crave after-dinner nibbles. frozen vegie combos, designed to make
thrifty weeknight meals in a flash.

3 ways to eat
more beans
You know beans are a smart meat
alternative, but it can be hard to find tasty
ways to add them into meals. Here are
three delicious ways to reap these pulses’
protein, fibre and antioxidant goodness.

1 MIX UP YOUR MEAT Replace half

of the meat in your next Bolognese,
taco or curry with canned beans,
chickpeas or lentils.

2 MAKE CRUNCHY BEAN CROUTONS

Lightly fry drained, rinsed chickpeas
in a frying pan until crispy for a moreish
snack, or sprinkle over salads or stir-fries.

3 BUILD A LUNCH BOWL Give your

salad a Mexican twist by adding
avocado, corn, cucumber and kidney
beans or black beans – and a sprinkle
of Mexican spice mix. Olé!
PHOTOGRAPHY: ISTOCK

62 PREVENTIONAUS.COM.AU
 HEALTHY EATING MADE SIMPLE

Q WHICH IS HEALTHIER,
CHICKEN SOUP
OR BONE BROTH?

A
Both are nutritious picks.
Bone broth is made by
simmering animal bones,
tendons and ligaments for 18 hours
or more. Apple cider vinegar is
usually added to help release bone-
Try these satisfying snacks
and joint-friendly collagen as well Thanks to their winning combo of protein and fibre,
as nutrients and amino acids that these snacks will fill you up when hunger strikes.
support a strong immune system.
Since broth doesn’t contain pieces
of meat or chunks of vegetables,
it’s great sipped warm as a savoury
snack or to soothe a sore throat or
a stuffy nose. Chicken soup, on the
other hand, is a smart meal choice
PHOTOGRAPHY: COURTESY OF HEALTHY FOOD GUIDE

because it’s filled with vegetables,

protein and spices. Store-bought
soups tend to be high in sodium,
so here’s an easy way to whip up
1 A handful of
nuts with dried
2 A small tub
of Greek yoghurt
3 Rice cakes and
nut butter. Whether
a quick homemade batch: Simply fruit. Portion out topped with fruit. it’s peanut butter or a
simmer vegies, such as onions, single-serve bags or This is such a simple nut combo, spread it
garlic, carrots and celery, in a pot containers to keep in way to boost your onto two wholegrain
with low-sodium chicken stock and your bag or drawer. daily calcium, too. rice cakes. E
chicken and you’re good to go.

AUGUST/SEPTEMBER 2022 PREVENTION 63

 HEALTHY EATING MADE SIMPLE

Buzzword:
INFLAMMATION
This term gets thrown
around a lot and you’ve
probably heard that it’s
something to get a handle
on, but what is it?
Inflammation is the
body’s response to acute
or chronic harm from
things like viruses,
chronic stress, too much
sugar, exposure to toxins
and overexercising. This
chronic, recurring
inflammation can
increase your risk of
serious issues, such as
heart disease, cancer,
diabetes and Alzheimer’s
disease, says nutritionist
Kathleen Alleaume. The
answer? Nutrient-rich
anti-inflammatory foods,
such as berries (fresh or
PROBLEM frozen), leafy greens, extra
I’m confused by probiotics, prebiotics
virgin olive oil, salmon,
and now postbiotics. Help me out!
turmeric and ginger.
SOLUTION
All these ‘-biotics’ have to do with the living
organisms inside your gut, which houses about
70 per cent of your immune function. Each has a
specific job. Here’s what they do and where to find
them (note that you should always opt for a food
form over a pill when possible, as they come with
many other beneficial nutrients).

Probiotics Live strains of bacteria that enhance

the existing good bacteria in your gut.
Sources: Yoghurt, kefir, kombucha, sauerkraut,
miso soup, kimchi, pickled vegetables, tempeh

Prebiotics Plant fibre that feeds the good

bacteria (probiotics) in the gut.
Sources: Bananas, onions, garlic, asparagus,
apple skin, dandelion greens, oats

Postbiotics When probiotics feed on prebiotics,

this health-promoting by-product is produced.
Sources: A variety of prebiotic- and probiotic-
rich foods, which together help form postbiotics.

64 PREVENTIONAUS.COM.AU
 Pre-prep
Before you start, make

Q
sure you have the
IS MEAL PREP right tools – measuring
REALLY cups and spoons and
storage containers.
WORTH IT?

A Absolutely! Meal
prepping can help keep
your healthy-eating
plans on track. As long as you’re
cooking, you might as well do as
much as you can on the weekend
and save time during the week. Try
batch-cooking beany Bolognese and
freezing it in portions or roasting
sweet potatoes, carrots, capsicums
or eggplant to toss into mid-week
salads or microwave dinners. You
can prep staples, such as grilled
chicken, or make full meals in
advance to heat up during the week.
Really tight on time during the
week? Prep by pre-chopping vegies
or having frozen produce on hand.

Better-for-you takeaway
How to navigate any takeaway menu with ease.

PREP IT RIGHT BEWARE PUT IT ON POWER UP

PHOTOGRAPHY: COURTESY OF GOOD HOUSEKEEPING UK; ISTOCK

Look for words such OF DECADENT A PLATE WITH PLANTS

as baked, steamed, DESCRIPTORS Restaurants are Order a vegie-packed
roasted, grilled, Adjectives such as notorious for large dish, even a side of
poached, seared and smothered, heavy, portions. If you eat sautéed broccoli, and
lightly sautéed. These rich, creamy, crunchy, straight from the you’ll add antioxidants,
typically indicate tempura and crispy container, you may be fibre and flavour to
healthier prep are enticing, but these tempted to down the your meal.
techniques that cut dishes tend to be kJ whole thing. Portion
down on kilojoules, dense and loaded out a serving of the
fat and sodium. with saturated fat. meal on a dinner plate.

AUGUST/SEPTEMBER 2022 PREVENTION 65

66 PREVENTIONAUS.COM.AU
 COVER STAR

Jules Robinson
The former Married at First Sight star talks about
how body positivity has become her superpower.
BY JUANA PARATHYRAS PHOTOGRAPHY JEREMY GREIVE

W
When Jules Robinson and I finally sit down over
a Zoom call (because, let me tell you, this is one
busy lady), she’s wrapped up in a hairdressing cape
having her gorgeous red locks touched up. Her
arm is in a cast from a break that happened a
couple of weeks earlier. Not that it has slowed her
down one bit. “I’ve been a bit naughty trying to
do too much,” she confesses with a smile.
If you’re familiar with the Nine Network’s
Married at First Sight (MAFS), you’ll instantly
recognise Jules from her time, and success, on
the reality show’s sixth season in 2019, where she
met her now husband, Cam Merchant. Arguably
they’re one of the biggest success stories to come
out of the show and Jules has since become a bit of
a powerhouse in her own right: the proud owner
of a thriving shapewear line, FIGUR by Jules,
and newly launched fashion label, Moira Muse.
She’s also the co-host of a successful parenting
podcast, The Juggling Act, runs her busy social
media platform with more than 750K followers,
is a spokesperson for Jenny Craig and, most
importantly, is a mum to one-year-old Oliver.
Oh, and she also has a book in the works. E

AUGUST/SEPTEMBER 2022 PREVENTION 67

 COVER STAR

I’d sit in front of the mirror

naked and go, ‘This is me!’. It was
a great way to accept my body.”
GETTING BUSY
How does she do it all? “I’ve always worked hard
and I’ve always had a ball,” says Jules, 40. “I’ve
lived a very colourful life. I’ve travelled the world,
lived overseas and I’ve been very lucky.” Although
life is busier than ever, it’s exactly the way she
and Cam, 38, like it and they’re not scared to
make it even more hectic. “We’re trying for baby
number two and it’s really exciting,” she beams.
“Cam and I are in a great space right now and
I feel ready for it. Six months ago, I wasn’t, but
now my body and mind is. I’m ready to take on
being pregnant again.”
Jules admits that being pregnant comes with
big changes. “It’s a lot [on your body] and your
body doesn’t just go back to how it was, for many
of us, including myself,” she shares. That said, she
actively embraced the changes during her first
pregnancy. “I’d sit in front of the mirror naked
and go, ‘This is me!’. I found it a great way to
accept my body for what it was, the changes it
was going through and just really appreciating it.”
Postpartum came with its own unique
challenges for Jules. “I had a COVID baby and
I was working incredibly hard, putting myself
last,” she says. Eight months after giving birth,
she’d gained 20 kilos and knew it was time to
make some tweaks. “I wanted to get back to
me.” So, she started making time for herself and
became a Jenny Craig ambassador. “The weight
loss program really helped me get the results
I wanted and got me back to my goal, which is
a curvy, healthy size 12 to 14. No less, no more.
But, the most rewarding part was having women
reach out to me and saying, ‘Thank you, seeing
you do it made me believe I could do it too.’”
EMBRACING THE CURVES
Jules says that MAFS came with its fair share
of criticism. “Unfortunately, as women, we’re
judged by our appearance,” she says. “I received
a lot of trolling and body shaming for how I looked,
and that was hard. I guess I wasn’t what you’d
normally see on a TV show like that. But, on the
flip side, I had a lot of women saying it’s so lovely
to see a curvy woman on TV. I believe my purpose
in life has always been to make people feel great.”
And that’s where the idea for her shapewear
line, FIGUR, was born. “That and spending
plenty of time struggling in and out of shapewear
to go to the bathroom, where I’d end up with E

Making real progress

SCREEN ROMANCE POSITIVE SIGNS THREE’S NOT A CROWD MUSE PRESENTER

Jules says yes to fellow contestant In May, Jules (front) joined women With husband Cam and their Jules (centre) modelling her new
Cam Merchant on the sixth of all shapes and sizes to promote one-year-old boy, Oliver. Jules fashion line, Moira Muse, which
season of MAFS in 2019. They self-love and body positivity on reveals that she’s keen to have is “designed to accentuate your
legally married later that year. a beach at the Gold Coast. another child very soon. womanly shape and amplify style”.

68 PREVENTIONAUS.COM.AU
 OPENING PAGE: JULES WEARS SEED HERITAGE SHIRT AND JEANS. THIS PAGE: COS JACKET. P.E NATION PANTS

AUGUST/SEPTEMBER 2022 PREVENTION

69
 Quick
six for
Jules
One thing people
don’t know
about you?
I was a barber or
barberette, as I like to
call it, in the UK for a
very long time and I
was once in the finals
for Britain’s Best Shave.

What do you
love most about
your body?
My hips and
accentuating my
curvy shape in a
beautiful dress.

Your favourite thing

in the world?
My husband and my
baby – they definitely
are my world.

Something you
don’t want to be
doing in 10 years?
Changing nappies!

What makes
you angry?
Unkind people
and bullying.

When do you feel

most like yourself ?
When I’m with my
girlfriends and we
go out and have
the best time.

my entire outfit on the floor,” she says, laughing.
“Shapewear has always been my superpower and
makes me feel amazing. I wear it to accentuate
my shape and show off my curves” – which is the
goal of FIGUR. “No matter your size, age or who
you are, you can still feel fabulous.” Inclusivity is
massively important to Jules and the message she
puts out there. “I try not to do anything without
integrity and purpose, and I’ve always been really
honest about where I’m at, what I’m struggling
with, or why I’m doing something. I’ve been
all the sizes, 12 to 18, and I’ve struggled to find
clothing that fits me and fits my curves, too.”
MIDLIFE REALISATION
JULES WEARS LULULEMON ZIP TOP. STYLING: PENNY McCARTHY. HAIR AND MAKE-UP: AIMIE FIEBIG. STYLING ASSISTANT: EMMERSON CONRAD
Jules says turning 40 earlier this year feels like
a coming of age. “In your 20s, you’re trying to find
out who you are; in your 30s, you become more
aware of who you are and more focused, and then
in your 40s, it’s an explosion of purpose, because
you realise who you really are and what you love.
I’ve come to really like who I am and know who
I am.” And the confidence she exudes? “That’s
a lot of life lessons,” she says, laughing.
However, five years ago, Jules wasn’t quite
so content with life. “I had honestly looked all
over the world and couldn’t find my guy,” she
says. There were other love interests and even
a marriage proposal, but she never found that
“special love”. Taking matters into her own
hands, she auditioned for MAFS. “I basically told
the producers I was a catch,” she says, laughing.
“My game plan was to leave the show after a week
if I didn’t like him, go back to London [where she
was living at the time] and live a fabulous life.”
And then she met Cam.
In that moment, “I felt like all those crappy
dates and all those crappy men had been worth
it for this very moment,” recalls Jules. “When
people come up to me in the street and say, ‘You
COVER STAR
In your 40s, it’s an explosion
of purpose, because you
realise who you really are.”
made me believe I’ll find my guy,’ it gets me
every time. It’s really special.”
A PASSION TO SUCCEED
Jules fully credits her success in life to passion.
“There’s no point in doing something that you’re
not passionate about, right?” she says. “Especially
if you’re busy and your time is precious, you don’t
want to be wasting your energy on something or
someone that you’re not excited about. Passion
is my fuel to life.” But she also acknowledges
her relationship with Cam, who’s a former
professional cricketer. “I couldn’t do what I do
without the support of my husband, and vice
versa. We give each other the space and support
to still do our own thing, to be individuals, but
we always come back to each other.”
CENTRED ON GRATITUDE
I ask Jules if there’s anything she’d change in her
life. “I’ve started taking time to celebrate my
successes and not just running from one thing to
the next,” she replies. Learning that you have to
stop and enjoy the sunshine and be proud of what
you’re doing has changed the way she views
herself. “We now have a gratitude jar at home. We
write down everything we’re grateful for during
the year and add it to the jar. Then we open it over
Christmas time and read it to each other.” It’s a
tradition, she says, they want to foster with Oliver
and their future children as they grow up. “For
Cam and I, it keeps us centered and happy and
grateful for what we have. I’m constantly trying to
be the best version of myself, evolving, learning
and stopping to celebrate what I’m doing.”
AUGUST/SEPTEMBER 2022 PREVENTION 71
 COLD-WATER SWIMMING

Cold c
omfo
rt
It’s gone from niche pastime to mainstream star,
but what exactly are the benefits of cold-water
swimming, and why is everyone you know suddenly
doing it? Long-time superfan Amy Grier explains.

72 PREVENTIONAUS.COM.AU
AUGUST/SEPTEMBER 2022 PREVENTION 73
74 PREVENTIONAUS.COM.AU

COLD CURE
“Don’t you get hypothermia?” and “You’ll catch
a cold out there” are probably the two most
common responses you hear when you tell
people that you get your kicks by plunging into
cold water. And, while I’m definitely partial to
a summer outdoor swim,
too, the truth is that it’s the
coolness of the water that
can have the greatest effect
on your body and mind.
It shocks you into sharp
focus, the physiological
equivalent of splashing Cold-water swimming can help
your face with cold water
when you’re upset. prevent depression, chronic
Someone who’s studied
this is Mike Tipton, pain and even dementia.”
professor of human
and applied physiology
at the University of
Portsmouth’s Extreme Environments Laboratory
in the UK. He’s conducted a huge amount of
research into the area of cold-water immersion.
He explains that humans now “have developed
such a degree of control over their thermal
environment that they don’t have any thermal
challenges anymore”. And the cold is one of the
biggest challenges you can expose the body to.
“When you immerse yourself in cold
water, stress hormones, like adrenaline and
noradrenalin, pour out of you, your ventilation
goes up, and the body needs to activate that ‘fight
or flight’ response,” Professor Tipton explains.
“With that comes a sense of alertness. You feel
alive – just like when you do anything that scares
you. You feel like you’ve defeated death.”
But there’s more. It turns out swimming in
cold water doesn’t just make you feel alive, it
may also play a part in keeping you that way by
helping to prevent or ease health conditions as
diverse as depression, chronic pain, respiratory
issues and even dementia. Back in October 2020,
UK scientists revealed that long-term swimmers
at an unheated pool had raised levels of the cold-
COLD-WATER SWIMMING
shock protein called RBM3, which could help
build new connections in the brain – those that
are lost in dementia sufferers.
What’s more, in one of his research papers,
Professor Tipton and his colleagues observed a
24-year-old woman, who had previously suffered
with major depressive disorder and anxiety,
manage to become medication free after just
four months of regular cold-water swimming.
Professor Tipton is keen to stress that research in
this area is still in its infancy, but he does explain
that “a lot of the common conditions that we
hear about are thought to have an inflammatory
component. Diabetes, Alzheimer’s, inflammatory
bowel disease, chronic pain… People who
live longer tend to have lower inflammatory
responses to things.”
Plus, Professor Tipton says, research suggests
that learning to cope with and overcome that
physical reaction you have to cold water may help
your body react to other stressors less extremely
and with less inflammation. That’s why you’ll
also hear cold-water swimmers tell you that
they don’t catch common colds – their immune
reaction may be ‘primed’ by an appropriate level
of cold stress. But, says Professor Tipton, you
shouldn’t stay in for too long. “If you go into cold
water for a short period of time, it may well be
something that provides a stress to the immune
system that readies it to prepare for a future
‘attack’ – which is a good thing. But, if you stay in
too long, it can disturb and impair the system.”
Jennie Finnie started cold-water swimming
to try to help her chronic back pain. E
AUGUST/SEPTEMBER 2022 PREVENTION 75
 SWIM SAFE
Thinking of getting into cold or
open water? Read this first.
I
BUDDY UP Go with a friend, ideally
someone more experienced, and make
sure you let someone know where
you’re going before you go.
I When the water is colder, my body
CHECK TEMPERATURE All open-water
swimming should take place in water at
11°C or above (pool thermometers are
available from Bunnings or online), unless
you’re experienced. Wetsuits can help
with both temperature and buoyancy.
I inclusivity stakes, outdoor and wild swimming
TAKE IT SLOW Ease yourself into the
water to avoid cold-water shock. Don’t
stay in for too long either (less than
10 minutes to begin with).
I swimming with getting her through one of her
PLAN YOUR EXIT Particularly in open
water, ensure you know how you’re going
to get out before you get in. Consider any
currents, tidal flow and wind direction.
“I was at the point where I’d try anything to
relieve my disc and sciatic [lower back] pain
issues,” Jennie recalls. “I started swimming daily,
challenging myself to keep going for as long as
I could. Within just a few months of swimming
regularly in the cooling waters, my back
inflammation had eased so much that the
sciatic pain was almost gone.”
Oh, by the way, women could actually be
more suited to cold-water swimming than men.
“Women have more subcutaneous fat than men
– about 10 per cent more body fat,” explains
Professor Tipton. This fat sits just under the skin,
and it’s “the physiological overcoat for the body.
It slows down the rate at which your body cools,”
he adds. Basically, women have more insulation –
handy for those sub-10ºC temps, I can tell you.
WARM RECEPTION
It’s not only the physical effects that keep people
taking the plunge. The social side of this sport
is just as, if not more, important. Although the
fitness industry may still be lagging behind in the
76 PREVENTIONAUS.COM.AU
feels physically reset after a swim …
everything stressful just melts away.”
provide the community that many of us are
craving. “People are friendly, you can just wave
and do your own thing or have a chat if the mood
takes you,” says Maria Papadopoulos.
Nat Hills, an intensive care doctor, credits
toughest years ever. “When I get in the water,
everything stressful just melts away,” she says.
“When the water is colder in autumn and winter,
my body also feels physically reset after a swim,
because everything in that moment is focused on
the overwhelming feeling of cold and the post-
swim euphoria it brings.”
She, too, loves the social side. “For me, it’s also
about the swimming community I’m part of,”
says Nat. “It’s a wonderful but rare occurrence
to find a bunch of adults fizzing with excitement
like children. I’ve met so many wonderful friends
from all walks of life and of all ages.”
She does, however, add a word of warning.
“There are real risks with extremes of
temperature, and certain specific things to be
aware of (cold-water shock, and afterdrop, where
your temperature continues falling afterwards
and you can’t warm up), so it’s best that people
educate themselves and seek medical advice if
they want to start cold-water swimming,” she says.
Swimming has always been a way that I deal
with the anxiety that has plagued me since I was
a child; the meditative strokes, physical exertion
and cold thrill of it acting like a factory-reset
button for my overly active brain. So, last year,
when the world became more anxiety-inducing
than ever before, I craved the medicinal hit of
the water even more.
To me, the sense of connection is as buoying
as the water you wrap around yourself each time
you take the plunge.
 COLD-WATER SWIMMING
PHOTOGRAPHY: GETTY IMAGES

AUGUST/SEPTEMBER 2022 PREVENTION 77

 Poised to
startWant to try yoga but feel a little intimidated
by it? Don’t be. Everything you need to know
to get started is right here. (Even if you’re
a devotee, there’s even more to love!)
BY LARA ROSENBAUM

I
f the desire to be flexible has
convinced you to give yoga a try,
we’re here to help you get off on
the right foot. While any type of yoga can
invigorate your body, calm your mind and
help you get in shape, certain styles may be
a better fit for you (or your current mood)
than others. Here, we go through a bunch of
styles, some important safety tips, plus the
equipment you’ll need. Then, all you have
to do is unroll that mat and strike a pose! E

78 PREVENTIONAUS.COM.AU
 YOGA 101

AUGUST/SEPTEMBER 2022 PREVENTION 79

 Find the right style for you
YOU WANT TO: LIMBER
UP AND RELAX
PICK: RESTORATIVE
With this style of yoga, props such as bolsters,
blankets and blocks support your body so you
can feel a deep release. Poses are often held for
as long as 15 minutes (a sequence is usually
made up of five or six poses), and snoozing is
completely acceptable. “Letting go physically
encourages the mind to do the same,” says
physical therapist and long-time yoga teacher
Dr Judith Hanson Lasater, author of Relax and
Renew: Restful Yoga for Stressful Times. “When
you give the body support, that feeling can spill
over into your emotional wellbeing.”
80 PREVENTIONAUS.COM.AU
YOU WANT TO: BREAK A
SWEAT WHILE YOU STRETCH
PICK: BIKRAM
Pack water and a towel because most Bikram
studios have a tropical climate, with temperatures
around 40°C with 40 per cent humidity. “The
heat promotes sweating and warms up the body,
making your muscles more flexible,” says Bikram
instructor Jennifer Lobo. These yoga sessions
are set up roughly like a typical fitness class: a
warm-up, 20 minutes of quick, heart-revving
poses, followed by a cool-down. You might want
to avoid this style if you’re very sensitive to
the heat, have high blood pressure or heart
disease, or are nursing any injuries.
 YOGA 101

YOU WANT TO: DROP A FEW

KILOS WHILE YOU’RE AT IT
PICK: VINYASA FLOW
This kilojoule-burning workout will have
you moving continuously (but certainly not
effortlessly) from pose to pose. Because each
Vinyasa flow class is different (the pace, poses
and sequences vary), your muscles will
constantly be challenged in new ways, which
burns extra kilojoules. The only caveat: Regular
classes move pretty quickly. If you’re a newbie,
start with a beginner or ‘basics’ class. SAFE
POSITION
YOU WANT TO: BOOST Just because it’s
YOUR SPIRITS not football doesn’t
PICK: ANUSARA mean you can’t get
This method unwinds your body while lifting hurt during your
your mood. Each class focuses on an inspirational yoga practice. Here’s
idea (like feeling grounded or embodying how to avoid injuries.
confidence), which the style’s founder, John
Friend, calls a “heart theme”. Expect some Know the teacher
chanting and oms (feel free to speak up or sit If you have a
quietly) and lots of classic moves such as lunges previous or current
and planks. You’ll probably partner up with injury, you shouldn’t
a classmate for a pose or two to experience take a class with a
“the joy of community” and for stretching you teacher who doesn’t
wouldn’t be able to do on your own. have at least
500 hours of training.
YOU WANT TO: BUILD (Yes, it’s okay to ask
STRENGTH INSIDE AND OUT them.) And be sure
PICK: POWER YOGA to tell your instructor
Fast This energetic vinyasa-style yoga may sound if you’re nursing

fact hardcore, but its name was actually inspired

by the inner strength it develops for its ‘yoga
any injuries.

warriors’. “Each session improves your posture Don't be a hero

and creates more confidence, which breeds self- Remember to
The typical yoga empowerment,” says power yoga instructor strike a balance
participant is Rudy Mettia. That’s not to say your muscles get between effort
off scot-free. There’s plenty of toning and lean and ease. Teachers
a 41-year-old, muscle building for your core, legs and glutes. won’t judge you for
tertiary educated, resting or forgoing
employed, YOU WANT TO: INCREASE a difficult pose.
health-conscious YOUR SPIRITUALITY Just keep showing
PICK: KUNDALINI up and you’ll keep
woman. If you’re after a spiritual workout in addition to improving.
SOURCE: YOGA IN AUSTRALIA SURVEY a physical one, this style may be for you. Most
kundalini instructors place emphasis on Watch yourself
balancing the body’s energy through breath, non- In the end, you’re
traditional movements and Eastern philosophy. responsible for your
Unlike other yoga styles, these classes usually own health and
contain lots of philosophy, singing and meditation. safety. So, listen to
A typical class will begin with an opening chant, your body and watch
followed by a warm-up, a sequence of postures for any issues. E
and then a closing meditation or song.

AUGUST/SEPTEMBER 2022 PREVENTION 81

 What you’ll need
While yoga is mainly performed with just a mat, there are additional props
you may want to have on hand to experiment with and deepen your practice.
Almost any yoga studio will have these items on hand, so you don’t need to
pick them up right away. But you may wish to invest in them for your home
sessions or if you want to avoid the communal props at the studio. These
yoga items below can be ordered online or from sports stores.

YOGA BLOCK BOLSTER

Available in foam, cork and bamboo, Having one of these is like having a
these blocks are often used to help huge, fluffy teddy bear around. The
reduce pressure on your muscles and bolster is a great companion for
joints, as well as assist you to modify restorative poses and acts as a ‘safety
more difficult postures. They’re a great pillow’ when working on transitional
tool for everyone from the beginner to poses in which your head goes toward
the advanced yogi and are especially the floor. They’re also ideal for:
handy for the following:  Supporting the lower back
 Supporting the Bridge Pose  Aiding confidence during moves
 Supporting a headstand
 Opening the chest
 Aiding flexibility
in standing poses
 Supporting the
knees in kneeling and
hip-opening postures

BAHE BE U Yoga Purity round

Block, $19.99, bolster, $84,
rebelsport.com.au calmbuddhi.com.au

YOGA STRAP BLANKET

This long cloth strap with buckle Blankets are used similarly to bolsters,
allows it to form a small to large loop. but give you more variety. Simply change
It helps you hold poses and keeps your the width and thickness depending on
muscles engaged. Examples include: how you fold them. They’re perfect for:
 Lassoing the feet to help with  Supporting the lower back
bending areas of limited flexibility  Supporting a shoulder stand
 Performing restorative poses  Doing ab work on a hardwood floor
 Deepening shoulder rotation  Performing Savasana (where you lie
in backbends flat on your back to relax and recover)
 Supporting shoulders in inversions
No Lim
it
$14, l s stretching
ululem st
on.co rap,
m.au
PHOTOGRAPHY: ISTOCK

Slate Blue
Baja Thunderbird
yoga blanket, $90, yogispirit.com.au

82 PREVENTIONAUS.COM.AU

YOU WANT TO: GIVE YOUR
BRAIN (AND BODY) A WORKOUT
PICK: ASHTANGA
Yoga isn’t only about your body – mental
strength and serenity are just as fundamental.
A great example: Ashtanga yoga, one of the most
popular – and challenging – styles in the yoga
world. While it’ll help you build muscle and
burn kilojoules, the real reward comes from the
dedication and consistency this practice requires
(serious students often do it six days a week).
During class, a teacher will walk you through
a series of set postures that remain mostly the
same from day to day. The whole practice is about
breath, movement and discipline, says yoga
teacher Kathryn Budig, author of The Women’s
Health Big Book of Yoga. Commonly, students
learn the sequence and then practise at their own
pace, which is called Mysore style. Many of the
postures in Ashtanga take time to master – which
makes nailing them that much more rewarding.
YOGA 101
YOU WANT TO: FOCUS Give it a go!
ON YOUR FORM
PICK: IYENGAR We’ve compiled a
Beginners can find comfort in the alignment- few simple, effective
based Iyengar style – not because it’s easy, but yoga stretches for
because it’s taught in levels. Students work their you to try at home.
way up through careful, focused instruction using Just scan the
a range of different props. “Iyengar assesses its QR code below.
teachers before they can be trained,” says yoga
teacher Bobby Clennell, author of The Woman’s
Yoga Book. “If they’re not committed and
prepared, they’re advised to practise more and
reapply.” So breathe easy: Even if you have no
clue what you’re doing, your teacher will.
Many of the postures in
Ashtanga take time to master
– which makes nailing them
that much more rewarding.”
AUGUST/SEPTEMBER 2022 PREVENTION 83
 BLADDER ISSUES

A wee
little
problem
Constantly running off to the bathroom and not
sure if it’s normal or not? Birgit Bulla explains what
you need to know about your bladder.

I
’m one of those people who always wants the
aisle seat at the cinema or on a plane. Yes, I’m
the person with the irritable bladder. What
does that mean? My bladder rules my life.
It pressures me into going to the toilet every half
hour – and super urgently, too.
Sadly, it’s not that uncommon for bladders to go
haywire. Urinary tract infections are the second
most common illness to prompt women to visit
a doctor, and experts now consider incontinence
a common condition. But issues related to the
bladder still don’t get much attention, and many
find it difficult to talk about. So, it’s high time we
paid the bladder the recognition it deserves.

84 PREVENTIONAUS.COM.AU
 Out of
storage
About 38 per cent of
Australian women suffer
from a weak bladder.
SOURCE: CONTINENCE FOUNDATION
OF AUSTRALIA

OPENING THE FLOODGATES

The bladder’s entire process of storage and dispatch is
controlled by the autonomic nervous system. The word
‘autonomous’ is a giveaway here: you can’t influence it
consciously because it’s basically on autopilot. The bladder
is never completely empty; on average, up to 10 millilitres
of urine always remain. A fun little fact: you hold your
breath when you pee. Why? To exert pressure on the
bladder and make it empty more quickly, tension is
PHOTOGRAPHY GETTY IMAGES

required in the abdominal area. The diaphragm helps

apply this pressure, which interrupts your breathing
for a moment. Once everything is going swimmingly,
you can start breathing normally again. This process
is so routine that you don’t even notice it. E

AUGUST/SEPTEMBER 2022 PREVENTION 85


Did you
know?
To train your pelvic floor properly, it’s
important to be aware of your breathing.
It should go like this: breathe out – tense
the pelvic floor; breathe in – relax the pelvic
floor. If you’ve been exercising your pelvic
floor the opposite way, ie tensing it when
you breathe in, now is the time for a change.
86 PREVENTIONAUS.COM.AU
TOO MUCH TINKLING?
Why you have to go more often
Some people just have to go more often than
others. Doctors call it polyuria. If there’s no medical
cause, though, having to pass water frequently
doesn’t have to be a bad thing. In fact, it’s entirely
the opposite: if you pee more often, the urinary tract
is flushed out more often, and bacterial infections
crop up less often. If you’re one of those people who
just drinks a lot, it stands to reason that you’ll have
to pee more often than others. On the other hand,
you might have to urinate frequently for far less
PHOTOGRAPHY GETTY IMAGES
pleasant reasons. Here are a few of them:
You’re anxious
You’ve either got a job interview, you’re giving a
speech or you have an important meeting. Of course

GOING TO THE TOILET:
HOW OFTEN IS NORMAL?
It’s a very important question – but unfortunately
it can’t be answered definitively. Every person is
built differently and no two bladders are alike,
either. In general, though, it’s true to say that
the bladder voids about one to two litres of urine
each day, and each time you go to the toilet, you
pee away about 200 to 400ml. How often you
need to go to the toilet depends, of course, on how
much you drink. But, if you dutifully drink your
1.5 to 2 litres each day, doctors suggest you should
be going to the bathroom at least four times a day.
The fact you need to go to the toilet more often
when you drink more is pretty obvious. What
exactly you’ve had to consume is also important,
though, because some drinks stimulate the
bladder. They’re known as diuretics; that is, they
promote the production of urine. Coffee does
it for me. As do green tea and cola. And why do
these drinks lead to more frequent trips to the
toilet? Because it’s not just your circulation and
brain that they wake up, spurring them on to
perform overtime; they also awaken your dear
old kidneys. The caffeine means that the kidneys
are supplied with more blood than usual, so they
work more quickly and produce urine faster.
As well as drinks, there are also solid foods
that have a diuretic effect, such as asparagus.
In the case of asparagus, this is partly because
it’d be now that your bladder decides to act up
every 10 minutes. Don’t be too hard on it, though:
it’s under enormous pressure and it might not be
as good at playing it cool as you are. Because the
bladder is controlled in part by the central nervous
system, which includes the spinal cord and brain,
it’s also influenced by fear, tension and stress.
You’re unwell or under too much stress
Just like the skin, gut and hair, the bladder is also
a mirror of the soul and can make you aware that
something’s up. Is there too much stress in your
life? Are you trying to cover up the fact that you’re
no longer coping? Your bladder can reveal all
this to you through hyperactivity. The pressure
you’re feeling can make the tissue surrounding the
bladder or the entire pelvic floor cramp up, causing
the bladder to contract more often. The right
BLADDER ISSUES
it’s 90 per cent water and so it fills up your
liquid reservoir quite nicely. It also contains
Fast
asparagusic acid and potassium, both of which fact
stimulate renal activity and thus the production
of urine. Avocados, tomatoes, cucumbers and
oranges contain potassium as well, so they can Your
also be pee stimulators. Once again, though, it
depends how your body processes the food.
kidneys stop
How much you’ve sweated over the course producing new
of the day is also important. If you lose a lot of urine when
water this way, the kidneys need to reduce the the bladder is
production of urine so that the body retains
enough water to keep functioning properly. So, about 90 per
the more you sweat, the slower the bladder will cent full.
fill up, and the less you need to pee. The loss
of fluids through sweat is why it’s particularly
crucial to have plenty to drink when doing
exercise or when it’s hot.
Another important factor is your health. Are
you perhaps on medication or dealing with an
underlying illness? There are a few conditions
that make you dash to the toilet more often,
such as diabetes, an overactive thyroid or heart
problems. Your doctor can check for all this
through urine and blood tests and treat them
if necessary. On the other hand, you might be
taking medication that has a dehydrating effect
and increases the urge to urinate. Check the side
effects on the package and consult a doctor or
pharmacist if you have any questions.
relaxation exercises can help here. If they don’t, you
should think about paying a visit to a psychologist.
Perhaps your bladder is acting this way to try to tell
you that something in your life needs to change.
Your bladder is a workaholic
This is when you suffer from an overactive bladder.
Unfortunately, there hasn’t yet been much research
into why bladders suddenly start going into
overdrive. Mostly, though, it’s because the receptors
on the bladder wall that notify the brain that it’s full
aren’t working properly. They sound the alarm at
a really low volume of urine, so even when your
bladder is only half full, you feel an uncomfortable,
unwarranted amount of pressure. And, yes, under
certain conditions, this pressure can be so strong
that you (or, more precisely, your sphincter) can’t
stand it any longer and some urine escapes. E
AUGUST/SEPTEMBER 2022 PREVENTION 87
 BLADDER ISSUES

Question:
CAN YOUR BLADDER REALLY BURST?
We’ve all said, “I need to go to the toilet so
badly my bladder’s about to burst,” but I can
reassure you (and myself) that the bladder
can’t actually burst. Before that happens,
it empties itself of its own accord. From a
volume of between 400ml and one litre, your
bladder can’t take the pressure anymore
and inevitably gives in. The collected urine
simply leaks out and you wet your pants.

WHAT HAPPENS IS IT BAD TO GO TO THE

IF YOU HOLD IT IN
FOR TOO LONG?
The bladder won’t explode
(see above), but it’s still not
healthy to resist for too long.
If you occasionally put off
going to the toilet when you’re
at the cinema or in meetings,
no problem; if, however, you
keep doing it over a longer
period of time, for months
or even years, you’re
conditioning your bladder.
It gets used to storing
as much urine as possible
by expanding more and
more. This overextends the
bladder muscle and wall,
until at some point they can’t
contract properly anymore.
It’s like a scrunchy that you’re
constantly doubling and
tripling, wrapping it around
and around your ponytail –
all the tension has gone. At
some point, this scrunchy
will grow loose and unusable.
This is why this disorder
TOILET TOO OFTEN?
That is, another quick tinkle before getting
into the car. Or leaving the office. First of
all, don’t worry: your bladder won’t shrink.
What can happen, though, is that you get
used to going to the toilet more often.
The problem is not an anatomical
but a sensory one: you feel like you
need to go to the toilet urgently,
but your bladder actually still has
plenty of room and could easily
wait longer to be emptied. And,
yes, if you don’t go to the toilet,
you will wet yourself. You actually
only have yourself to blame for this. By
going to the bathroom too frequently,
by constantly going ‘just in case’, you’ve
made your bladder accustomed to
being emptied at any opportunity,
even when there’s not much in it.
PHOTOGRAPHY: GETTY IMAGES

is also called lazy bladder.

The danger of residual urine
is also high here, because the
bladder no longer has the
power to evict all the pee.

88 PREVENTIONAUS.COM.AU
Struggling with
your bladder?
Try these tips.

1
TEACH YOUR BLADDER WHEN
TO EMPTY ITSELF AGAIN
This works best through toilet training
to strengthen the bladder and get it ac-
customed to filling up normally again and
then contracting when the time is right.
It might go like this: drink a large glass of
water roughly every two to three hours,
and you go to the toilet half an hour later
– even if you don’t feel the urge. This way,
the bladder is supposed to learn how to
behave normally again.

2
RELAX YOUR PELVIC FLOOR
By strengthening the pelvic floor, you
will also learn how to relax it. Reverse
training, so to speak. First up, you know
where your pelvic floor is and how you
can activate it. When you’re going, just
try interrupting the stream of urine. The
muscle that you use to do this is exactly
the one that you should be actively
tensing and relaxing. Now try it while not
on the toilet: hold for about 10 seconds
and then actively relax the pelvic floor.
To achieve results, you should do this
exercise for 20 minutes a day.

3
TRY MEDICATION FOR WEAK
BLADDER MUSCLES
There are medicines that can
make the bladder muscle fit again and
encourage it to get moving. The main
active ingredient here is what’s known as
bethanechol chloride, which attaches
to the receptors in the bladder wall and
stimulates them. There are also other
kinds of medications that are supposed to
make your bladder muscle more toned.
Speak to your doctor about
what could work for you.

Edited extract from Home

& Dry: Heal Your Bladder
And Improve Your Health
by Birgit Bulla (Scribe
Publications, $29.99).

AUGUST/SEPTEMBER 2022 PREVENTION 89

 AGE-DEFYING ROUTINES

7
habits that
slow
ageing
As scientists unlock the secrets to how the body ages,
they’re discovering ways to add not only years to
your life, but improve your biological age, too.
BY BETH HOWARD

A
sk the oldest people you know,
“What’s the secret to longevity?” and
you’ll get some interesting answers.
A daily dish of chocolate ice-cream
or shot of whiskey? A job one loves or plenty of
friends? Scientists ask the question, too, studying
the habits of centenarians across the world for
the keys to living as long as possible.
But, ageing isn’t for cowards: It often comes
with an aching, fragile body and mental decline.
So, along with figuring out how we can live longer,
researchers have been peering deep into our cells
to figure out how to keep us living better. This
booming field of research is providing us with
solid info we can use right now to slow down the
clock and live our best life in our 60s, 70s, 80s
and beyond. “We’re at a point where we know
there are genes that control the ageing process,”
says Dr David A. Sinclair, US biology researcher
and author of Lifespan: Why We Age and Why We
Don’t Have To. “We know we can intervene and
slow the process down – even in humans.”
Indeed, you have quite a bit of influence on
your ageing based on your everyday health
behaviours, says pathologist Dr Morgan Levine,
author of True Age. Ageing occurs because your
cells change over time and the body’s repair
mechanisms lose the ability to fix them, which
leads to the diseases you ultimately die from. But,
over the next few pages, we show you how you can
slow down those processes with proven bio-hacks
that can help you feel better for years to come. E

90 PREVENTIONAUS.COM.AU
 Did you
know?

The greying
of hair
generally
happens in
this order:
nose, head,
body and then
eyebrows.
PHOTOGRAPHY GETTY IMAGES

AUGUST/SEPTEMBER 2022 PREVENTION 91


1
FIRST, KNOW THE SCIENCE
Telomeres are the protective caps at the ends
of each strand of DNA (think of them as being
like the little plastic tips on the ends of your
shoelaces) and they affect how quickly your
cells – and you – age. When telomeres are too
short, the cells stop working and become
‘zombie’ (or senescent). In this state, they emit
molecules that promote inflammation and
peptides that accelerate ageing. This doesn’t
lead to any particular disease, but it means you
may succumb more quickly to whatever your
genes and environment put you at risk for,
whether it’s heart disease, dementia or cancer.
However, research shows that you can
reverse many aspects of ageing if you can
prevent cells from becoming zombified.
2
MEDITATE
for better health
Exercising your inner strength through meditation
can also help protect your telomeres – researchers
theorise it may reduce damaging inflammation.
In a 2013 US study, practitioners of loving-kindness
meditation, which includes a focus on warmth
toward others, had significantly longer telomeres
than people who didn’t meditate. Researchers also
showed that people who meditated for three months
had greater telomerase activity than those in a
control group. So, get that positive energy flowing.
92 PREVENTIONAUS.COM.AU
3 LIMIT YOUR
EATING WINDOWS
For decades, longevity
researchers have known that
mice on low-kilojoule diets live longer
than those who eat more mouse chow.
In humans, the equivalent benefit can
be achieved through intermittent fasting
(IF), an eating strategy in which you
limit your food intake to certain hours
of the day or on certain days of the week,
says Dr Sinclair. He explains that IF may
prolong life by tapping into a process
that allowed early humans to survive in
times of food scarcity: Hunger raises
levels of a chemical called nicotinamide
adenine dinucleotide (NAD), which
activates longevity genes known as
sirtuins, Dr Sinclair says. Sirtuins
protect against disease, boost the repair
of DNA and quell the inflammation
behind arthritis, the hardening of arteries,
asthma and other chronic conditions.
IF is clearly not for everyone; it
requires strict discipline and can mask
an eating disorder, so be sure to check
with your doctor beforehand. Similarly,
it’s not recommended for those with
diabetes or who are at risk of
hypoglycaemia, says ageing researcher
Dr Nir Barzilai, author of Age Later. But
many people can adjust to the regimen,
he says. It doesn’t seem to matter which
of the multiple IF variations you
practice. Some people eat a significantly
restricted diet five days a month; others
fast two days a week, consuming about
2000 kilojoules (500 calories) on fasting
days (called the 5:2 method), or restrict
eating to a six- to 12-hour window during
the day (eating only, say, from noon to
6pm or from 9am to 9pm), which is
called time-restricted eating. The
shorter the window in which you eat,
the better for optimising this anti-ageing
mechanism, which Dr Sinclair says
activates the body’s natural defences
against deterioration and chronic disease.

4 EAT MORE PLANTS
Unlike your chronological age (how many birthdays
you’ve checked off), your biological age shows how
well your body is holding up against the ravages of
time and how you compare with others who’ve lived
the same number of years. At 40, you could have
a biological age of anywhere from 30 to more than
50 based on your genes, habits and environment.
But, whatever your biological age is, you have the
ability to improve it, says Dr Levine.
Several studies suggest that diet and other habits
can move biological age in the right direction.
In a recent European study, people who spent a
year on the Mediterranean diet, which emphasises
vegetables, fruit, fish and other lean proteins, nuts,
legumes and olive oil, lopped almost 1.5 years off
their biological ages. In another study, 18 healthy
men were put on an eight-week lifestyle regimen
designed to optimise DNA methylation, a chemical
reaction that affects how genes are activated.
PHOTOGRAPHY ISTOCK
The result: They lowered their biological ages by
more than three years compared with a control
group, according to the journal Aging. The men ate
AGE-DEFYING ROUTINES
Risky supplements
The internet is flooded with pill treatments that
promise to reverse ageing. Here are two to avoid:
HUMAN GROWTH HORMONE (HGH)
HGH is used to treat kids and adults who lack the
hormone. Because HGH levels decline with age,
there is an unproven theory that boosting them can
slow ageing. Although it’s not approved for general
use – and sports leagues have banned it worldwide
– some clinics offer HGH off-label, and scores of
supplements claim to scale up HGH in the body. But,
taking HGH, or boosters of it, doesn’t increase life
span and may actually lead to early death.
ANTIOXIDANTS
Bottled antioxidants, such as vitamins A, C and E,
may prevent or delay some types of cell damage,
but they haven’t been shown to prevent disease or
slow ageing. If taken in massive amounts, they can be
harmful, causing nausea, headaches, stomach cramps
and even bleeding in the brain. Bottom line: It’s best
to get these beneficial vitamins in food. If you take
supplements, be sure to stay at or below the upper
limit of the recommended daily allowance.
leafy greens and cruciferous vegetables
along with other foods known to promote
favourable methylation patterns (including
beetroot, pumpkin seeds, berries, eggs, liver
and garlic). They also worked out, took a
probiotic, practised breathing exercises
and tried to get at least seven hours of
sleep each night. The lifestyle tweaks
paid off. “This is one of the first
studies to show a reversal in
biological ageing,” says Dr Kara
Fitzgerald, a naturopathic doctor
and lead author of the study.
Another way to reverse that biological clock: Eat less
animal-based protein. While women need only about
46g of protein a day, the average person eats double that
amount. Longevity studies show that consuming too
much protein can activate an enzyme called mTOR that
accelerates ageing. Try limiting meat servings to 80g
to 110g (the size of a deck of cards), and swap in more
plant-based protein sources, such as beans and soy. E
AUGUST/SEPTEMBER 2022 PREVENTION 93
 AGE-DEFYING ROUTINES

5 KEEP ACTIVE
One of the best ways to grow
your cellular armour is to get
moving; exercise stimulates
the production of the enzyme
telomerase, which helps build up
telomeres, says Dr Barzilai. In a
US study of more than 5800 men
6 EMBRACE THE COLD
and women, those who jogged for
25 to 40 minutes five days a week
developed telomeres the length
of those in people nine years
younger. In another small study,
the telomeres in women classified
as obese also grew after eight
weeks on a resistance training and
aerobic exercise regimen. And a
review of several studies of athletes
over 35 (they had competed for
an average of 16 years) found
that they had longer telomeres
than non-athletes the same age.
Ever wonder why someone would plunge into freezing water
in winter? Beyond the thrill, the brief exposure to extreme
temperatures actually stresses cells, challenging them to adjust
to the change and bring the body’s temperature back to normal
(see our feature on cold-water swimming on page 72). Like
intermittent fasting, this type of stress activates the longevity
genes known as sirtuins. You can get similar benefits by leaving
windows open at night in winter or exercising in the cold.
Simply taking a quick walk in frigid temps while wearing a
T-shirt but no coat can apply this ‘good’ stress to your system.
(Keep it brief, though – go for just three or four minutes,
bundling up again before you start shivering, says Dr Sinclair.)
And it’s not just about getting cold: Research suggests that
heat also mildly stresses the body in favourable ways. Midlife
men in Finland who took a sauna four to seven days a week
for 20 years had a twofold drop in death from any cause, along
with a reduction in fatal heart attacks and heart disease in
general, compared with men who used a sauna only once a
week. For a double dose of longevity-triggering stress, do as
Dr Sinclair does: “I like going from a sauna as hot as I can bear
into an ice-cold bath for four minutes,” he says.

7 AMP UP YOUR INTENSITY

You can also stress your body’s cells with high-
intensity interval training (HIIT), an exercise
strategy that involves short, intense bursts of all-
out activity followed by rest. “When you’re in a high-
intensity interval, it temporarily throws your body out
of homeostasis, which is a state of equilibrium defined
by temperature, heart rate and other factors,” explains
Dr Levine. Then your body works to recover its
equilibrium. “Over time, these cycles of stress and
response will make you stronger and more resilient.”
Just don’t try to do too much too soon, particularly if
you haven’t been active for a while, and tailor the bursts
PHOTOGRAPHY ISTOCK

to your current activity level. If you’re a walker, for

instance, alternate 10- to 30-second spurts of fast
walking with longer periods at your normal pace.

94 PREVENTIONAUS.COM.AU
 Fast
fact

Up to
90 per cent
of the visible
signs of ageing
are caused by
the sun. So,
keep up your
sun protection.
SOURCE: US ENVIRONMENTAL
PROTECTION AGENCY

Coming soon:
A PILL TO STAY YOUNG?
Researchers are developing many intriguing
new methods of slowing age-related decline.
“Some of these approaches aren’t going
to turn out to be relevant for humans,” says
researcher into ageing Dr Steven N. Austad. “But
there are enough leads that some of them will
work, and when we discover which ones do,
they will revolutionise medicine like nothing
since antibiotics.” Here are some of the most
promising therapies in the works.

Replacing old blood with new

“We know from a number of studies that if you
transfuse old mice with the blood of younger
mice, it rejuvenates the brain, heart and
muscles,” says Dr Austad. While this may sound
like the plot of a vampire movie, it’s not quite
what you think. Scientists are working to find
out which components of blood are the
important ones, and eventually those may be
available in pill form, Dr Austad says, such that
you wouldn’t need a transfusion from your
grandchild to get the anti-ageing benefit.
Restoring cells to a healthier state
The latest buzz in longevity focuses on efforts to
return cells to younger versions of themselves,
minus the accumulated ageing-related
damage. Scientists are using the ‘back-up’ copy
of cells’ epigenomes – essentially their software
– to pull off that mind-bending feat. In 2020,
Dr Sinclair’s lab reversed the age of optic
nerves and restored vision in ageing mice.
Creating age-reversing drugs
At least a dozen new drugs to slow ageing are
now in human trials, says Dr Austad, who predicts
that some will hit the market within 10 years.
Several have already been approved for other
uses but show promise for extending life and
health. In a large study of British people with
and without type 2 diabetes, those who were
taking metformin (a diabetes medication) lived
15 per cent longer than healthy people not
taking it. And in a study from the Mayo Clinic,
patients with kidney disease showed a reduction
of senescent cells, which produce harmful
inflammation, when treated with an existing
drug combined with the drug quercetin, which
is also a nutrient (flavonoid) in some fruit, vegies,
seeds and grains. Who knows? Perhaps, one
day, you’ll be able to share your life story with
your great-great-great-grandchildren.

AUGUST/SEPTEMBER 2022 PREVENTION 95

 Fast
fact

One new study

has found that,
for 700 different
diseases, women
were diagnosed
four years later
than men.
SOURCE: NATURE COMMUNICATIONS

96 PREVENTIONAUS.COM.AU

You’re
just tired
and
stressed...
...AND OTHER
WAYS DOCTORS
MISS CRITICAL
SYMPTOMS
When it comes to health
issues, women are often
diagnosed years later
than men and may never
figure out what’s actually
ailing them. But you’re the
expert on how you feel.
Meghan Rabbitt looks at
how to get the best care.
PHOTOGRAPHY: ISTOCK
MEDICAL MISDIAGNOSIS
M
aybe you’ve had an experience like
this: You’re feeling pain or exhaustion
unlike anything you’ve ever felt. Yet,
when you see a doctor or several,
you’re told it’s just part of being a stressed-out mum,
getting older or, worst of all, some version of “It’s
all in your head.” This kind of dismissal isn’t just
infuriating, it can sometimes be fatal.
This isn’t to knock healthcare providers: Now
more than ever, we appreciate the incredibly
hard work they do. But doctors are people, too.
Many conditions are tricky to identify and it can
be difficult to overcome decades of gender and
racial bias in the research, teaching and practice of
medicine, which has led to a disparity in care.
In fact, women are still getting misdiagnosed – or
going undiagnosed – at rates much higher than men.
According to one study, women have a 50 per cent
higher chance of being initially misdiagnosed than
men do after a heart attack; they’re also 25 per cent
more likely to be misdiagnosed after a stroke. What’s
more, one new study found that, for 700 different
diseases, women were diagnosed four years later
than men, and for cancer, two and a half years later.
Some of this can be attributed to long-held
mistaken beliefs about what are ‘male’ versus ‘female’
afflictions. For example, until recently, if you searched
online for images of heart disease patients, you’d
find mostly pictures of men. Google ‘depression’ E
AUGUST/SEPTEMBER 2022 PREVENTION 97
 and you’ll see mostly women. Both genders,
of course, suffer from both.
Did you Until recently, medical research was
done predominantly on white men, though
know? results were applied to the treatment plans
for both men and women of all ethnicities.
A common sleep drug, for example, was
on the market for more than 20 years
An estimated before researchers realised that males
140,000 cases metabolised its active ingredient faster,
of diagnostic which meant women needed only half the
dose they’d been advised to take. “We now
error occur understand that men and women may
in Australia have different symptoms and responses to
each year. medications,” says Dr Mark Graber, who’s
an internationally recognised lobbyist for
SOURCE: MEDICAL JOURNAL better standards of diagnosis. “But clinicians
OF AUSTRALIA
still aren’t taught these differences.”
Adding to the problem is the fact that
women tend to have a different style in the
exam room, says Dr Marjorie Jenkins, a
leading expert on sex and gender differences
in health and disease. While men often give
docs a succinct list of symptoms, women are
98 PREVENTIONAUS.COM.AU
more likely to build a narrative around how
they’re feeling; since doctors have an average
of only 15 minutes to spend with each
patient, they may cut us off before we share
the full story. “When her provider interrupts
her, that makes a woman feel undervalued
and disrespected,” Dr Jenkins says, “which
may discourage her from sharing details that
might be vital to a diagnosis.”
If you think your doctor isn’t taking your
concerns seriously or is getting it wrong, ask:
“What else could this be?” Dr Graber says.
“Ideally, this will shake your doctor out of
their intuitive mode of thinking and prompt
them to consider other options.” Dr Jenkins
suggests that you go even further when being
treated. “It’s okay to ask things like, ‘Is this
the best medication for me?’ and ‘Does
research show that it’ll work as well in
women as it does in men?’” she says.
The following stories (opposite) from
women who were misdiagnosed reveal
commonly missed symptoms and what you
can do to make sure you get the best care.

Renée’s ‘reflux’ was actually
HEART DISEASE
When Renée Jackson was 47, she started having
strange symptoms. “I was nauseated all the time,”
says Renée, now 57. “I’d feel this pressure in my
chest when I was lying down and my back would
hurt.” At first she attributed the aches and pains to
stress; her doctor eventually diagnosed her with acid
reflux and told her to take heartburn pills.
But things got really bad just as Renée and her
husband were about to leave on a holiday. “I called
the doctor and asked if it was okay to go, and he said,
‘All your tests look fine. Go ahead!’” she recalls. She
felt awful for the next few days until, one night, she
was in such bad shape, her husband insisted that she
go to the emergency department. “In the hospital,
they gave me a cardiac enzyme test and told me,
‘You’re having a heart attack right now!’” she says.
Further tests revealed that this was actually
Renée’s third heart attack.
“Even though I have a family
history of heart disease and I was
having all these symptoms, no
one suggested it was my heart,”
she says. “I feel like that, if I were a man, I would’ve
been treated very differently.”
Part of the reason women may be misdiagnosed is
that females don’t have the ‘textbook’ heart disease
and heart attack symptoms (such as clutching at
one’s chest while bent over, sweating) as often as
men do, says cardiologist Dr Rekha Mankad. “While
chest pain is still a primary symptom, in women we
usually see other, vaguer symptoms like generalised
fatigue, shortness of breath, nausea and back, neck
and jaw pain,” says Dr Mankad. Plus, there’s the
fact that the standard electrocardiogram (ECG)
physicians use to detect heart disease was initially
devised for, and mostly tested on, men’s hearts.
WHAT TO DO: If you experience chest pain or
any of the other symptoms above, call 000 or have
someone drive you to the hospital. You’ll likely
get an ECG very early in the evaluation. “If the
medical diagnosis you’ve been given isn’t fitting
PHOTOGRAPHY: ISTOCK
what you’re feeling, just ask for more,” Dr Mankad
says. Since some types of heart disease aren’t
picked up with a standard ECG, discuss whether
your symptoms warrant further testing.
MEDICAL MISDIAGNOSIS
I was told it
was just a
part of being
a woman
Melissa’s ‘painful periods’ were actually
ENDOMETRIOSIS
Just before her wedding five years ago, Melissa Randazzo starting
having extremely painful periods. “It was worse than cramps – it felt
like someone was beating me up from the inside,” says Melissa, 33.
“The pain was so crippling, I couldn’t even get off the floor.” But,
despite the agony, her gynaecologist insisted there was nothing
wrong. “I was told it was just part of being a woman,” she says. It
wasn’t until she and her husband sought the help of a fertility doctor
that she discovered the cause of her pain – stage IV endometriosis,
a condition in which tissue of the variety that normally lines the
uterus grows outside it, covering other organs and causing pain.
“Because it took so long to get a
diagnosis, I had to have both my
fallopian tubes removed,” Melissa says.
Doctors try to rule out other causes of pelvic pain before landing
on endometriosis, and that’s because a definitive diagnosis of endo
requires exploratory surgery, typically laparoscopy. So, they may
consider that IBS, chronic constipation, inflammatory bowel disease
or certain psychological conditions are causing the pain and see if
treatment for those works first, says obstetrician and gynaecologist
Dr Leah Millheiser. “Often women say they’ve had pelvic pain for
years and have bounced around to different doctors and tried several
treatments with little to no success,” Dr Millheiser says. In Melissa’s
case, by the time she had the diagnostic surgery, her fallopian tubes
were in such bad shape, her doctor removed them on the spot.
WHAT TO DO: If your doctor prescribes a treatment for your
symptoms and it doesn’t work in the expected time frame, don’t
wait, says obstetrician and gynaecologist Dr Margaret Long. “Tell
your doctor, ‘It’s not working – what’s the next step?’ If you don’t
get a satisfactory response – a different dose, a different therapy
or further investigation – then see another doctor.” E
AUGUST/SEPTEMBER 2022 PREVENTION 99

Sleep apnoea
DO YOU HAVE THIS
‘MALE’ DISORDER?
Until recently, sleep apnoea –
a condition that increases the
risk of heart failure and stroke
– was thought to be mainly
a guy problem, with as many
as 10 men diagnosed with it
for every woman. But it’s now
clear the actual ratio is more
like two to three men for every
woman. Yet most doctors still
miss the signs in females, says
sleep medicine specialist
Dr Grace Pien.
If a woman complains
of chronic fatigue, feeling
down and weight gain,
many docs will treat her for
conditions like low thyroid and
mood disorders, says Dr Pien.
“Many providers still have this
predefined notion of a patient
who has sleep apnoea being
a middle-aged, overweight
male,” she says. “Most women
aren’t even asked questions
about their sleep.” Also,
while many women urge
their husbands to see a sleep
specialist if they snore, men
don’t often do the same for
their wives. Bottom line: If
you’re experiencing fatigue,
mood shifts or extra kilos,
discuss sleep apnoea with your
GP – especially if you have
polycystic ovary syndrome,
snore, are overweight or have
a family history of apnoea.
100 PREVENTIONAUS.COM.AU
They said
I just needed
to exercise
more
Alison’s radiation side effects were actually
BREAST CANCER
When Alison Green* underwent a lumpectomy and radiation
six years ago to remove precancerous lesions in her breast,
she thought she’d now be fine. But, four years later, she had
some concerns. “There was something going on with my
right breast,” says the 50-year-old. “It had become hard as
a rock and my nipple had dipped in.”
Her surgeon told her it was probably just changes from
the radiation and not to worry. Six months later, Alison called
“I said, ‘There’s really something
again.
wrong!’ and she said, ‘I can send you
for an ultrasound, but I’m sure it’s no
big deal.” Alison went for that ultrasound and then
an MRI – within a month, she had a mastectomy to remove
a lobular cancer tumour taking up almost her entire breast.
Despite all the awareness of screenings, studies show many
cancers still go undiagnosed, and others are overdiagnosed.
About one-third of precancerous cells and 13 per cent of
ductal carcinomas in situ (DCIS) were missed on biopsies in
one study. The issue is twofold, says physician Dr Therese
Bevers. It can be tricky to distinguish between benign lesions
and early-stage breast cancer. And, in some cases (especially
the type Alison had), the disease often doesn’t show up as a
mass, so may not be found via a mammogram or a sonogram.
“To some extent, you have to rely on a clinician’s ability to
discern what is suspicious,” says Dr Bevers.
WHAT TO DO: Get a second opinion, and push for an
ultrasound, an MRI or a biopsy if the mammography is
inconclusive. Even after a diagnosis, talk to more than one
doctor to confirm the plan of action.
 Danica’s ‘postpartum problems’
were actually
AN AUTOIMMUNE DISEASE
When Danica Ross first started having terrible
back pain, her doctors zeroed in on the most
likely reason – she’d given birth to two children
and had fairly severe diastasis recti (when the
abdominal muscles pull apart during pregnancy,
which weakens the core and can cause lower back
pain). But surgery to repair her abs didn’t make
the pain, or her extreme exhaustion, go away.
“I couldn’t walk more than one
block without stopping, and
I’d sleep for 16 hours on the
weekend and still be tired,” says
the 43-year-old. “I was told it was because I
had young kids, or that I just needed to exercise
more.” Finally, after being diagnosed with
osteoporosis, Danica saw a rheumatologist,
who discovered that she was also suffering from
ankylosing spondylitis, an autoimmune disease
that causes inflammation of the spine.
Autoimmune diseases, which effect about
5 per cent of Australians, are often very difficult
to diagnose – it takes, on average, several doctors
and nearly four years to arrive at an accurate
diagnosis. The thing is, women make up a huge
75 per cent of sufferers. And the tricky part is that seeing a different specialist for each issue, and so
symptoms, like fatigue, mood changes and pain, they may not share info with one another. Finally,
are typical of countless conditions – including women may get brushed off for ‘exaggerating’
autoimmune ones – and often prompt a wait- their pain, Dr Fairweather adds – like Danica. “I
and-see approach, says researcher Dr DeLisa started bringing my husband to my appointments
Fairweather, who specialises in identifying sex so he could back me up that the level of pain
differences in chronic inflammatory disease. I was feeling was not normal,” she says.
Even if your doctor orders a blood test to see if WHAT TO DO: If you have symptoms that
*NAME HAS BEEN CHANGED. PHOTOGRAPHY: ISTOCK

you have high levels of antibodies (which could
signal your immune system is attacking healthy
cells), it can take years for those antibodies to
show up in big enough quantities to be detected.
“Autoimmune diseases usually simmer along,
and it takes a certain level of damage to show up
on our current testing,” says Dr Fairweather. As
so many different parts of the body can be affected
by an autoimmune condition, you might be
don’t add up, ask for a blood test that looks for
antibodies for the most common autoimmune
diseases – and make sure your doctor is open to
continual testing to track changes. If possible,
find a medical centre where physicians work
together to figure out what’s going on with
patients, Dr Fairweather says. “With
autoimmune conditions, if you focus on just
one thing, you’ll never get a breakthrough.”

AUGUST/SEPTEMBER 2022 PREVENTION 101

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AUGUST/SEPTEMBER 2022 PREVENTION 103
 Take in the dreamy scenes
on New Zealand’s most
famous walk, the Milford Track,
in the Fiordland National Park,
before staying the night in the
well-appointed mountain hut
Pompolona Lodge (far left).

104 PREVENTIONAUS.COM.AU

Reach
new hikes
Escape from the everyday with one of
these exhilarating world-class walks.
BY UTE JUNKER
T
here’s something so
appealing about the
idea of a quick fix – the
one thing that’ll make
PHOTOGRAPHY: COURTESY OF ULTIMATE HIKES
everything work better. For many
of our grandparents, it was perhaps
a daily spoonful of cod liver oil. For
our parents, it may have been a glass
of orange juice for breakfast, or
a glass of milk before bedtime.
These days, we’ve learnt that
there’s no such thing as a cure-all.
SCENIC WALKS
Unless, that is, you count walking.
Regular strolls do more than just
improve your cardiovascular fitness
and your muscular endurance, they
also benefit your mind, allowing you
to clear your head and de-stress.
So, do yourself a favour and make
your next holiday a walking one.
Over the page, you’ll find three
rejuvenating hikes that offer
spectacular scenery along the way,
guaranteeing a trip to remember. E
 Get your camera
ready as you skirt the
majestic Lake Ada, amid
skyscraping mountain
peaks, at Milford Sound.

106 PREVENTIONAUS.COM.AU
 SCENIC WALKS

From shore
to summit
THE MILFORD TRACK, NEW ZEALAND
New Zealand is famous for its diverse landscapes,
from serene lakes to verdant forests to snow-
capped mountains. On the Milford Track, you can
experience them all. This 53-kilometre South
Island trail, in the Fiordland National Park, is
known as perhaps the grandest of all the country’s
hikes, winding its way from low-lying forests all
the way up to mountain saddles ringed with
cloud-draped peaks over the course of four days.
This walk can be challenging: There are no
shortcuts on this point-to-point hike and you’ll
have to carry your own supplies as you walk from
one mountain hut to the next. Yet the experience
is one you’ll remember for the rest of your life.
A boat trip takes you to the starting point on
the shores of Lake Te Anau, from where you enjoy
an easy start on flat trails through the river valley.
Beech forests and fern gullies provide the
backdrop for the first section of the trail. From
here you head up towards alpine landscapes only
a privileged few ever get to experience, including
sights such as the plummeting Sutherland Falls,
the fifth-highest waterfall in the world, and the
stunning Pompolona ice field.
Some people love the Milford Track for the
challenge. Day three is considered the most
strenuous, when a zig-zagging 14-kilometre hike
takes you up and over the Mackinnon Pass,
1154 metres above sea level, where, weather
permitting, you can drink in epic views across
the mountain peaks. For other people, the beauty
of the experiences lies in the freedom of
surrendering to the elements. On the Milford
Track, the only certainty about weather is that
there will be plenty of it. But, as anyone who has
walked the trail will tell you, on this hike a good
dose of rain can actually increase the magic.
Should a shower come down while you’re
walking through the forest, expect to feel the air
soften, the loamy forest aroma dial up a notch
and the sound of the rain on the leaves providing
a gentle syncopation to your steps. If you’re at
a higher altitude when the rain sweeps in, watch
with delight as dozens of waterfalls cascade into
PHOTOGRAPHY: COURTESY OF ULTIMATE HIKES

life, transforming rocky slopes into spray-

shrouded veils. It’s a sight to behold.
The speed with which the weather can change
is one reason that hiking with a guide is
recommended. Try Ultimate Hikes’s Milford
Track experience, which includes all meals and
accommodation at its three private lodges along
the track. Visit ultimatehikes.co.nz E

AUGUST/SEPTEMBER 2022 PREVENTION 107

108 PREVENTIONAUS.COM.AU

Peak experience
GOKYO LAKES, NEPAL
Long before mountaineers headed to Nepal
laden with crampons and ice axes to test
themselves against the world’s highest peaks,
the Nepalese viewed their homeland through
very different eyes. They saw themselves
surrounded by a mystical landscape, a place of
blessed valleys and sacred mountains, a place to
be revered rather than conquered. And that’s still
the best attitude with which to explore Nepal:
to go slow and with a sense of wonder, rather
than engaging in a race to the top.
If that’s the hiking experience you’re after,
then the trek to the magnificent Gokyo Lakes is
recommended. The world’s highest freshwater
lake system, Gokyo’s five turquoise-tinted lakes
are sacred to both Hindus and Buddhists. The
waters are dazzlingly beautiful; as with any of the
world’s great hikes, however, the best part of
the journey is getting there.
This is not a hike to rush. The lakes are located
about 4800 metres above sea level, so a steady
route that gives you plenty of time to get
acclimatised is essential. Expect to walk between
five and six hours most days, with occasional
longer days and the odd rest day in between.
PHOTOGRAPHY: COURTESY OF WORLD EXPEDITIONS (MAIN); MARK TIPPLE (BELOW RIGHT)
Soak up the fresh mountain
air as you trek to the exquisite
high-altitude Gokyo Lakes
(opposite), in Nepal’s
Sagarmatha National Park,
near the Mt Everest Base Camp.
SCENIC WALKS
You can trace your ascent by the changing
scenery around you. At the lower levels, Sherpa
villages are dotted among yak pastures,
interspersed with forests of dwarf rhododendron,
red birch and fir, fields of potatoes and
buckwheat. Above the tree line, expect
remarkable views of glaciers and a dramatic
backdrop of 8000-metre peaks. The route will
take you past remote monasteries, fast-flowing
glacial rivers, and stupas draped with prayer flags
overlooking high mountain passes.
Climbing season in Nepal runs between
September and May with autumn and spring,
when the rhododendrons are blooming, the most
popular times. If you can handle the cold, winter
can be a surprisingly pleasant option, with fewer
rainy moments and days that are cool but clear.
A range of companies offer Gokyo hikes.
World Expeditions not only provides full porter
service, but also uses its own eco-campsites
with permanent tents, raised beds and thick
mattresses. Unlike some of the tea houses used
by other operators, these campsites have a ban
on woodburning, in order to help reverse
Nepal’s massive deforestation problem. Visit
worldexpeditions.com/nepal/trekking-walking E
AUGUST/SEPTEMBER 2022 PREVENTION 109
 What
to pack
WALKING POLES HIKING BOOTS
Your knees will Choose a pair
thank you, with ankle THERMAL TOP SUNSCREEN & CAP WATER BOTTLE FLEECE JACKET
especially if your support and Wear it as a single Always essentials Because one thing’s A comfy outer
hike involves ensure you break layer or beneath when outside. for sure: you will get layer to keep you
steep gradients. them in beforehand. layers on a cold Bondi Sands SPF50+ thirsty. This one warm yet still light.
Mountain Hush Puppies morning or evening. Fragrance Free comes with a handy Mountain Designs
Design Tread The Adventure KMDAction Sunscreen Lotion, spill-proof push lid. Navis Fleece
Tri-Fold Walking Shoe Alpine Women’s Long $12.99, and Adidas Frank Green Reusable Jacket, $99.99,
Poles, $199.99, Women’s, $199.95, Sleeve Top, $79.98, Baseball Cap, $30, Bottle 1L, $59.95, anaconda
anacondastores.com hushpuppies.com.au kathmandu.com.au theiconic.com.au theiconic.com.au stores.com

110 PREVENTIONAUS.COM.AU

Road to glory
THE GREAT OCEAN WALK, VICTORIA
It’s amazing what you find when you leave the
road behind. If you’ve travelled the Great Ocean
Road before, you’ll know that this celebrated
drive offers endless sweeping ocean views along
the south-eastern coast of Australia between the
Journey along
the Great Ocean Victorian cities of Torquay and Allansford. Step
Walk as you away from the highway, however, and you’ll be
embrace the astonished by how much more there is to see.
region’s diverse Your path winds its way between the sea and
wildlife and the road, passing through ever-changing scenery
PHOTOGRAPHY: COURTESY OF AUSTRALIAN WALKING COMPANY
landscape, from windswept coastal heath to meadows
including the strewn with cheery dandelions. One morning you
world-famous might walk through fern-filled rainforest gullies
Twelve Apostles
and forested slopes where your feet fall softly on
(in background).
carpets of pine needles. In the afternoon, you
may stride across sandy beaches as the tides ebb
out, stopping to peruse the wonders hidden
inside rock pools at the base of soaring sandstone
cliffs. It’s astonishing to realise how many
different environments are contained along
this one spectacular stretch of coast.
SCENIC WALKS
The full 110-kilometre trail, from Apollo Bay to
the Twelve Apostles, takes eight days. A less taxing
option is the four-day version covering 40 kilometres
from Castle Cove to the Twelve Apostles offered by
the Australian Walking Company. Instead of going
point to point each day, you base yourself at the
Twelve Apostles Lodge, returning each evening to
enjoy a foot bath before settling in for a three-course
dinner. The next morning, your shuttle drops you off
at the point where you finished the night before.
This set-up allows you to travel light, your
daypack containing not much more than your lunch
and your water bottles. (Your guide’s pack, however,
contains everything from first aid supplies to the
picnic blankets, which you’ll sit on for your lunches.)
Perhaps the most startling thing about the Great
Ocean Walk is how removed you feel from the world.
The breezes that play across your face smell of sea
salt, pine and eucalypt; the soundtrack consists of
the rustle of tall grasses you walk through, or the
whisper of waves on the sand. Every day brings a
new surprise – perhaps a sighting of a koala high up
in a tree, or the chance to pick wild blackberries that
hang plumply from bushes, the perfect track fodder.
Visit auswalkingco.com.au and parks.vic.gov.au
AUGUST/SEPTEMBER 2022 PREVENTION 111
 DR MICHAEL MOSLEY,
author of the million-copy
bestselling Fast 800!
 Miso-glazed salmon
(page 117)

On the menu this month ...

114
Dig into these expert-
118
Satisfy guests with these
approved winter meals. fab stews and desserts.

AUGUST/SEPTEMBER 2022 PREVENTION 113

 WINTER DINNERS

Well received
Warm your soul with these delicious and healthy winter
dinners, created by nutritional medicine practitioner and
wellbeing author Michele Chevalley Hedge.

MEATBALLS WITH 2. Spread out the tomatoes on the prepared

RAGU & ZOODLES
SERVES 4 HANDS-ON TIME 25 MINUTES
COOK TIME 1 HOUR 30 MINUTES
1kg tomatoes, halved
1½ tablespoons extra virgin olive oil, plus
extra for drizzling
1 brown onion, finely diced
2 garlic cloves, crushed
1 carrot, finely diced
1 celery stalk, finely diced
3 tablespoons tomato paste
1 tablespoon finely chopped thyme leaves
½ cup vegetable stock
1 tablespoon finely chopped oregano leaves
¼ bunch basil, leaves picked
4 zucchini, spiralised
1 tablespoon balsamic vinegar
Turkey meatballs
400g turkey mince
400g chicken thigh mince
2 tablespoons finely chopped oregano leaves
2 tablespoons finely chopped flat-leaf parsley leaves
2 tablespoons pitted green olives, chopped
2 garlic cloves, crushed
3 tablespoons grated parmesan
2 eggs, lightly beaten
2 tablespoons rice breadcrumbs
1. Preheat oven to 220°C and line a large
baking tray with baking paper.
tray and drizzle lightly with olive oil. Roast for
30 minutes or until soft and collapsed. Allow to
cool slightly and then puree until smooth.
3. Heat remaining olive oil in a large frying pan
over medium heat. Add the onion, garlic, carrot
and celery and cook for a few minutes or until
softened. Stir in the tomato paste and thyme.
4. Add the stock, oregano, most of the basil
(leaving a few leaves to garnish) and the pureed
tomato and bring to the boil, and then reduce the
heat to low and simmer for 1 hour.
5. Meanwhile, to make the meatballs, combine
the turkey and chicken mince, oregano, parsley,
olives, garlic and parmesan in a bowl. Add the
egg and then the rice breadcrumbs ensuring
everything is evenly mixed.
6. Preheat oven again to 200°C and line a
baking tray with baking paper. Roll the mince
mixture into golf ball-sized balls and place on the
prepared tray. Refrigerate for 15 minutes.
7. Place the meatballs in the oven and reduce the
temperature to 180°C. Bake for 10 minutes or
until cooked through. Meanwhile, briefly blanch
the zoodles until tender.
8. Remove the sauce from the heat and stir in the
balsamic vinegar. Stir through the meatballs and
season to taste. Divide the zoodles among four
bowls and serve with meatballs and ragu on top.
NUTRITION (per serve) 2600kJ/622cals. Protein 50.6g.
Carbs 25.6g. Fat 33.1g. Sat fat 10.7g. Sugars 18.3g.
Fibre 10.3g. Sodium 580mg E

114 PREVENTIONAUS.COM.AU
WINTER DINNERS
CREAMY VEG SOUP
SERVES 4 HANDS-ON TIME 15 MINUTES
COOK TIME 30 MINUTES
1 cup raw unsalted cashews
2 tablespoons extra virgin olive oil
1 large brown onion, roughly chopped
2 garlic cloves, roughly chopped
5 cups broccoli, cauliflower and/or carrots
3–4 cups vegetable stock or water
1–2 teaspoons cayenne pepper, to taste
Coriander springs, to serve
1. Soak the cashews in water for 15 minutes and
then drain. Meanwhile, heat the oil in a large
saucepan over medium heat, add the onion and
garlic and cook for 5 minutes or until softened.
2. Add vegetables and enough stock or water to
cover and then add cayenne pepper. Bring to the
boil and then reduce the heat to low and simmer
for 20 minutes or until the vegetables are tender.
3. Add drained cashews, then blend with a stick
blender (or an upright blender) until smooth.
4. Serve hot, garnished with coriander.
NUTRITION (per serve) 1596kJ/382cal. Protein 14.4g.
Fat 29.5g. Sat fat 6.4g. Carbs 12.3g. Sugar 7g.
Fibre 7.4g. Sodium 196mg
MISO-GLAZED SALMON
SERVES 4 HANDS-ON TIME 15 MINUTES +
MARINATING COOK TIME 10 MINUTES
2 tablespoons white miso paste
3 tablespoons boiling water
3 tablespoons pure maple syrup
¼ cup sesame oil
¼ cup grated ginger
4 x 175g salmon fillets, skin and bones removed
1 tablespoon tamari
4 cups chopped Asian greens (such as bok choy,
choy sum and broccolini)
1 teaspoon black sesame seeds
½ cup coriander
1 bird’s eye chilli, thinly sliced
1. Preheat oven to 180°C. Line a baking tray
with baking paper.
2. Place miso paste in a large heatproof bowl,
pour in the boiling water and whisk to make a
thin paste. Add the maple syrup, 2 tablespoons
of the sesame oil and half the ginger and whisk
again to combine. Add the salmon to the bowl and
rub the glaze into the fillets. Set aside to marinate
for at least 15 minutes (the longer, the better).
3. Spread out salmon on prepared tray and spoon
over remaining glaze. Transfer to oven and bake
for 10 minutes or until the fish is cooked through.
4. Meanwhile, combine the tamari and remaining
sesame oil and ginger in a large frying pan over
medium heat. Add the greens and toss for a few
minutes or until cooked to your liking.
5. Divide salmon and greens among plates and
garnish with sesame seeds, coriander and chilli. Recipes extracted
from Eat, Drink &
Still Shrink by Michele
NUTRITION (per serve) 2670kJ/639cal. Protein 40.4g. Chevalley Hedge (Pan
Fat 44.9g. Sat fat 8.1g. Carbs 18.4g. Sugar 15.6g. Macmillan, $34.99).
Fibre 4.5g. Sodium 745mg Photography by
Cath Muscat.
AUGUST/SEPTEMBER 2022 PREVENTION 117
 STEWS AND DESSERTS

Main sweet
How’s this for a two-for-one deal? Savour the
flavour of these hearty winter stews and then whip
up some healthy sweet treats while you’re at it!

REUBEN BROTHY BEANS

a pinch of salt and pepper and sweat gently
SERVES 4 HANDS-ON TIME 25 MINUTES
for 8 minutes, or until soft and aromatic,
COOK TIME 30 MINUTES
stirring from time to time.
2. Add the stock and drained beans. Increase the
1 tablespoon olive oil, plus extra to serve
heat to medium and bring to the boil, and then
1 onion, roughly chopped
reduce to low and simmer for 15 minutes, stirring
2 tablespoons tomato paste
occasionally.
1 garlic clove, crushed
3. Add the kale and the sauerkraut and stir.
4 cups vegetable stock
Spread the bread with a thin layer of the mustard,
2 x 400g tins cannellini beans, drained and rinsed
and then tear into bite-sized pieces and add to
200g kale, torn and stalks discarded
the pan. Simmer for a further 5 minutes.
60g sauerkraut, chopped
4. Divide soup between four shallow bowls. To
2 slices rye sourdough or any stale bread
serve, drizzle generously with oil, sprinkle over
1 teaspoon Dijon mustard
some chilli flakes and shave some cheese on top.
Dried chilli flakes, to serve
Tip: You can freeze any leftover portions.
Sharp cheese of your choice, to serve

1. Heat the olive oil in a large, heavy-based NUTRITION (per serve) 1742kJ/417cals. Protein 22.7g.
saucepan over a medium-low heat. Add the Carbs 52.5g. Sat fat 3.5g. Fibre 19.5g. Sodium 829mg E
onion, tomato paste and garlic. Season with

118 PREVENTIONAUS.COM.AU
120 PREVENTIONAUS.COM.AU
 STEWS AND DESSERTS

The dash of
soy sauce
boosts its
umami-
rich flavour.

SLOW-COOKED VEG RAGU

Sauté for 20 minutes until the vegetables have
SERVES 4 (RAGU SERVES 12) HANDS-ON TIME
shrunk and taken on a little colour. Stir every so
30 MINUTES COOK TIME 2 HOURS 30 MINUTES
often to stop them sticking to the base of the pan,
and lower the heat if necessary. 
7 tablespoons olive oil
3. Add the red wine to deglaze, using a wooden
1 onion, finely chopped
spoon to scrape up any sticky bits stuck on the
1 celery stalk, chopped
base of the pan, and then add the soy sauce,
2 carrots, peeled and chopped
vegetable stock, tomatoes and bay leaves. Season
4 garlic cloves, finely chopped
with salt and pepper. Give it all a good stir, then
2 large zucchinis or eggplants, finely diced
reduce the heat to low, cover with a lid and allow
1 red capsicum, chopped
to simmer gently for 2½ hours or longer – just
2 tablespoons capers
check in on it every now and then to give it a stir. 
¼ cup red wine
4. When you’re ready to eat, bring a large pot of
1 tablespoon soy sauce or tamari
salted water to the boil and cook the pasta until
1 cup vegetable stock
al dente. Drain the pasta and return it to the pan,
1.2kg plum tomatoes
reserving a mugful of the pasta cooking water.
2 bay leaves
Add the spinach and as much ragu as you like to
the pasta pan and use tongs to toss and loosen it
To serve
with some of the reserved pasta water.
300g rigatoni (or pasta of your choice)
5. Drizzle generously with the oil and divide
Large handful of baby spinach 
between four plates. Tear over burrata and basil
Extra virgin olive oil
and season with freshly ground black pepper.
1 large burrata 
Tip: As this recipe has enough ragu to serve 12,
Handful of basil leaves 
simply cook once and then enjoy it as a quick
reheatable dinner on busy weeknights. You can
1. Heat 2 tablespoons of the olive oil in a large
also freeze the remaining ragu for later.
saucepan over a medium heat. Add the onion,
celery, carrots and garlic, and sauté for 6 minutes,
stirring from time to time. NUTRITION (per serve) 2259kJ/540cals. Protein 18.2g.
2. Add the zucchinis, capsicum and capers, along Carbs 61.1g. Sat fat 7.4g. Fibre 5.6g. Sodium 244mg E
with the remaining 5 tablespoons of olive oil.

AUGUST/SEPTEMBER 2022 PREVENTION 121

 STEWS AND DESSERTS

2. In a small bowl, mix together the

GINGER & RASPBERRY raspberries and grated ginger, slightly
STUFFED DATES crushing each berry.
3. Fill each date with a little nut butter,
MAKES 10 HANDS-ON TIME 5 MINUTES
a slightly mashed raspberry and a small
piece of chocolate, if using. Indulge here.
10 soft dates
4. To make it really special, dip each date in
10 fresh or frozen raspberries
melted chocolate. And perhaps top it with
1 teaspoon grated fresh ginger
freeze-dried raspberries for extra flair.
3 tablespoons nut butter of your choice
Dark chocolate (optional)
NUTRITION (per date) 296kJ/71cals.
1. Tear open all the dates and discard the Sat fat 1.2g. Carbs 5.2g. Sugars 4.6g. Fibre 0.9g.
stones. Place the opened dates on a plate.

122 PREVENTIONAUS.COM.AU
JAM CRUMBLE BARS
MAKES 20 HANDS-ON TIME 10 MINUTES
COOK TIME 30 MINUTES

8 soft dates, pitted

2½ cups rolled oats
½ teaspoon sea salt flakes
½ teaspoon ground cinnamon
¼ teaspoon ground cardamom
¼ teaspoon ground ginger, or 1 teaspoon
grated fresh ginger
Zest of 1 lemon
150g butter, melted
3 tablespoons maple syrup
125ml raspberry jam
4 tablespoons buckwheat groats

1. Preheat oven to 180°C and line a medium

baking tray with baking paper. Place the dates,
oats, salt, cinnamon, cardamom, ginger and
lemon zest in a food processor and pulse until it
all comes together into a crumbly mixture.
2. Brown the butter and maple syrup in a small
saucepan over a medium-low heat for 5 minutes,
stirring continuously. Add this to the mixture
in the food processor and pulse again.
3. Press three-quarters of the mixture tightly
into the prepared baking tray. Spread over
a generous layer of jam and then add the
buckwheat to the remaining crumble mixture
and sprinkle this on top.
4. Bake for 25–30 minutes until golden. Leave to
cool on the baking tray and then carefully lift up
the cake in the baking paper and cut into 20 bars.
Tip: These will keep in an airtight container
in the fridge for up to a week. They’re also
suitable for freezing.

NUTRITION (per bar) 546kJ/131cals. Sat fat 4.3g.

Carbs 12.8g. Sugars 4.7g. Fibre 1.8g

Edited extract from

Green Kitchen: Quick +
Slow by David Frenkiel
and Luise Vindahl
(Hardie Grant, $45).
Photography by
David Frenkiel.

AUGUST/SEPTEMBER 2022 PREVENTION 123

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 Pets

Good ol’ buddy

Your senior pet needs some extra care and PAY EXTRA
support, so keep them leading an active, fun
and fulfilling life with these expert pointers.
3 ATTENTION TO THEM
Senior pets should visit the vet
every six months for a check-up,
BY LIZZ SCHUMER
Dr Richardson says. Those with
health conditions might need more
frequent visits. In between, go over
your pet’s body regularly to check
for lumps, bumps or skin changes,
MAKE SOME
Y
ou may or may not relate
to the bit of extra effort it
takes your older pet to get
2 CHANGES AT HOME
If your pet has arthritis or is moving
and tell your vet as soon as you
detect any. Watch out for
behavioural changes, too. It’s time
up off the couch, but it’s definitely a little more slowly, try installing a for an extra check-up if you notice
one sign they need a little more TLC. ramp if there are steps at the door any of the following:
Cats and dogs are considered senior for your dog, and a litter box with ● A usually social cat is hiding
at about age seven to 10 (a little lower sides or a ramp for your cat. ● A dog loses interest in walks
younger for large-breed dogs). “Older pets may struggle with ● Your pet is moving gingerly
Here’s how to help keep them happy balance and can find hard, slippery ● It shows a change in eating or
and healthy in their golden years. floors stressful to walk on,” says drinking habits
Dr Richardson. Laying down mats ● Your pet starts waking more
or rugs can help them navigate frequently at night, staring into
WATCH WHAT THEY
1 EAT AND DRINK
Senior pets may need food that’s
surfaces like tile and hardwood.
Keeping their nails short can also
help with grooming, as older cats
space, bumping into things or just
generally acting ‘off’. E

easier to digest, is lower in kilojoules may struggle to use scratching posts.

and contains certain nutrients to Older pets may also have a harder
help them age well, explains time bending down to eat or drink,
veterinarian Dr Jamie Richardson. so consider an elevated food-and-
Some may also benefit from water-bowl bench. But, as you
omega-3 fatty acids and antioxidant adapt your home to suit your
supplements. When you do switch senior pet, avoid adding too
up their diet, do so with the help of many new items or rearranging
your vet, who can ensure you’re furniture if they have poor memory
giving them the nutrition they need. or eyesight, Dr Richardson says, as
Hydration is also key, especially pets with those issues do better
for cats, which are prone to kidney with a consistent environment.
disease, so feeding them wet food
can help. Because extra weight puts
stress on organs and joints and
increases your pet’s risk of cancer,
kidney disease, osteoarthritis and
other ailments, be sure you’re
feeding them appropriate portions
and limiting treats to special
occasions. “When a dog under
PHOTOGRAPHY: ISTOCK

10 kilos, for example, gains one or

two kilos, that’s the equivalent of a
person gaining 10 kilos,” explains
veterinarian Dr Carol Osborne.

AUGUST/SEPTEMBER 2022 PREVENTION 127

 Pets

Is your pet in pain?

Here’s how to know if your dog or cat is having THE TREATMENT
trouble with their joints (it doesn’t happen just to Your vet will feel and gently move
older animals!) and also to help them feel better. your pet’s limbs and joints, watching
for whimpering or yelping; observe
BY LIZZ SCHUMER their gait for irregularities; and look
for thickening of joint capsules,
muscle atrophy or accumulation of
WHAT TO LOOK FOR COMMON CAUSES joint fluid, Dr Richardson says. Plus,
The most common sign that a pet is Osteoarthritis creates changes in X-rays may be done to look at bone
experiencing joint pain is lameness, joint tissues and leads bones to rub structure and a CT scan or an MRI
or putting less or no weight on the together. It can happen as a result for more advanced images. Treatment
affected limb, vet Dr Kimberly of age-related wear and tear or depends on the pain’s cause. Surgery
Agnello explains. But, depending on secondary to joint problems, such or a referral to a vet orthopaedic
the cause, pets may also seem less as elbow or hip dysplasia (when the specialist may be required.
playful, move more slowly or have joint and muscle don’t fit together Lifestyle tweaks can also help
difficulty climbing stairs, adds vet well), or other joint issues. Joint – shedding kilos can lessen stress on
Dr Jamie Richardson. You may also pain can also come from acute overweight pets’ joints, and limiting
see swelling, reduced range of motion, injuries that damage the joint or high-impact activities and providing
loss of muscle mass, whimpering, the ligaments, growing pains or ramps or orthopaedic beds can be
flinching or aggression. If you notice inflammation in the growth plates useful, too. Medications such as
changes in how your pet moves, of long bones, Dr Richardson says. painkillers, anti-inflammatories and
take them to your vet right away, Dr Agnello adds that ligament tears, cortisone injections; supplements
especially if they seem to be in pain. similar to ACL (anterior cruciate such as omega-3s and glucosamine;
Tell the vet how long the issue has ligament) injuries in people, can also and hydrotherapy and massage may
been evident and mention any new cause pain, inflammation and give some relief as well. But always
activities or injuries since it started. osteoarthritis in affected joints. check with your vet first.

Fast
fact

41 per cent
of dogs and
32 per cent
of cats in
Australia are
now classed
as obese, a
risk factor for
osteoarthritis.
PHOTOGRAPHY: ISTOCK

128 PREVENTIONAUS.COM.AU
 Wild indulgence

uShaka Lodge

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Trip Advisor’s Traveller Choice awards top 10% in the WORLD for both the Zoo and Jamala!

Meet a Cheetah Dining with a difference!

Offering 5-star luxury accommodation in the heart of Canberra’s National Zoo & Aquarium, Jamala Wildlife
Lodge presents guests with a truly remarkable overnight experience. Designed to provide up close and
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unforgettable experience. The cornerstone of Jamala Wildlife Lodge is uShaka Lodge, The seven rooms
that adjoin uShaka offer a variety of experiences such as the Reef Room, where you share a wall with a 5
metre reef tank or overlook some adorable Hyenas!
Animals: Please note that while the animals generally join guests as shown, no guarantee of their attendance or length of attendance can be given.

02 6287 8444 | www.jamala.com.au

info@jamalawildlifelodge.com.au
Canberra | AUSTRALIA
Canberra
 Life lessons

Myf
Warhurst
The affable radio and TV
personality, 49, shares what
she’s learnt about life.

1 WHEN PEOPLE RECOGNISE ME,

THEY USUALLY SAY… You look
familiar – did we go to high school together?

2 I’M HAPPIEST WHEN… I’m

surrounded by my friends and loved
ones. But, if I were to be completely truthful,
it’s when I’m eating pasta!

3
7
MUSIC, TO ME, IS… everything. It
gives me joy; it’s how I connect with

8
others and reminds me of wonderful times.
Without music, life would be very dull. [Myf
is a team leader in the long-running music-
themed ABC quiz show Spicks and Specks.]
MY MY FAVOURITE SUNDAY

4
MORNING RITUAL IS… a walk
LIFELONG with my dog, Vyvyan, along the beautiful river
near my house. [See Myf’s super-cute “cheeky
THE MOST IMPORTANT THING I
AMBITION but lovable companion” in action on her very
DO HEALTH-WISE IS… laugh often!  HAS own Instagram feed @vyvyanwarhurst]

5 9
COMPILED BY ANDREA DUVALL. PHOTOGRAPHY: ROSS COFFEY

ALWAYS
THE LIFE LESSON I’D SHARE BEEN TO… WHAT’S INSPIRING ME RIGHT
WITH MY 21-YEAR-OLD SELF? NOW IS… the opportunity to travel
Life’s a ride, so enjoy every minute. move to again. Travel always opens the mind and

6
inspires new ideas.
Rome and
THE ONE THING I’VE LEARNT live La Myf Warhurst shares her personal story and
ABOUT FRIENDSHIP IS… that
things will change, but good friends remain
Dolce Vita. traces her family history in the new season
of Who Do You Think You Are?, 7.30pm,
the same regardless of time spent apart.  Tuesdays, on SBS and SBS On Demand.

130 PREVENTIONAUS.COM.AU
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