Innholdsfortegnelse for April 2019 i Good Health

When was the last time you did nothing? No television, no phone, not cooking, cleaning, or any kind of ‘doing’, just sitting perfectly still and letting your mind wander? It’s the kind of moment that might creep up on us from time to time, but usually we’re quick to close it down. We can’t afford to be wasting time, after all. Actually, we can discovers journalist Jo Hartley in her story on page 120. In fact, she goes one better and says that more than just seeking out a sense of stillness, we should allow ourselves to get good old-fashioned bored. As children it seemed like a state we were always trying to stave off, but as adults it’s something we hardly ever feel. In this age of constant busyness,…

BONDING TIME Here’s a surprising study for anyone who’s lost a few friendships over a game of Monopoly: playing board games with your partner can help your relationship. Researchers from Baylor University in the US randomly assigned 20 couples, aged 25-40, to either an hour-long couples’ art class or a game night, where they played activities like dominos, puzzles, word games, and yes, Monopoly. Researchers found that levels of oxytocin – the ‘bonding’ hormone – went up for all couples, but for women, playing board games was especially good, while men saw the biggest rise after art class. Mind matters Mindful in May, the world’s largest online mindfulness meditation course returns for its seventh year in 2019. The goal for those who sign up is to commit to 10 minutes…

Friends will know that I’m bringing one of my signature salads when I’m invited over for dinner and am clutching a Tupperware box under my arm! I hate salads that don’t have much in them, so mine are big, colourful, bright, and packed full of flavour. I start with a base of baby spinach leaves and then add varying combinations: baked baby beetroot, squash and pumpkin, a bit of goat’s cheese and maybe some toasted walnuts. I might chop up a bit of orange and chuck it in there or some pomegranate seeds for a Moroccan or Middle Eastern twist – I honeymooned there with Pete and I love all those flavours. I’ll make my own dressing too – something like mustard and white balsamic vinegar. Scrumptious.…

Polycystic ovary syndrome (PCOS) is a hormonal condition affecting up to one in five women of reproductive age – yet it’s estimated up to 70 percent of women don’t know they have it. Women with PCOS have enlarged ovaries which produce high levels of male hormones. Some will have multiple (poly) cysts on their ovaries, however not all women with PCOS have multiple cysts, and not all women with multiple cysts have PCOS. The condition causes disrupted menstrual cycles, weight gain, acne, fertility problems, thinning hair on the head, excessive hair on the upper lip, stomach and back. It’s also associated with anxiety, depression, insulin resistance, diabetes and cardiovascular disease. PCOS is diagnosed with a blood test and ultrasound of the ovaries.…

1 TURMERIC The powerful anti-inflammatory and antioxidant properties of the popular curry spice may have the potential to reduce the amount of free radical damage in your liver. 2 MILK THISTLE Milk thistle contains antiviral and anti-inflammatory compounds and is a rich source of the antioxidant silymarin, which can work to boost levels of the super-antioxidant glutathione in the liver. 3 DANDELION Dandelion root helps maintain the proper flow of bile. As the role of the liver is to produce bile, dandelion has a direct effect on liver function. You can find dandelion tea in health food stores and some supermarkets.…

Heart disease is a leading cause of death for Australian women. Here, we look at the latest research about heart health, and speak to Associate Professor Melinda Carrington, Head of the Pre-Clinical Disease and Prevention Unit and cardiologist, Professor Tom Marwick, from the Baker Heart and Diabetes Institute to see what you can do to improve your odds... You can be slim and still be at risk of heart problems If you have a family history of heart disease, being slim isn’t enough to protect you from heart attack or stroke. Because if your mum, dad or a sibling has a heart attack before 60, that means your risk of heart attack is increased, too. “And you can be slim but have high cholesterol due to your genes,” says Associate…

Several of the women I jog with are complaining of buttock pain that comes and goes and changes sides. We are all in our 50s. Our scans seem to show the same thing: wear and tear of the gluteus medius tendons. Can we treat this? ‘With low estrogen levels, the tendons fray’ A This is a common problem for women who exercise regularly (as we should) after menopause. It is thought that oestrogen protects tendons and after menopause, with low oestrogen levels, the tendons fray and sometimes even tear. It is also more common in women than men because of the relatively wider size of our pelvises, which put these muscles on a steeper incline and strain. The best treatment for gluteus medius strain is Pilates using reformer machines. (As…

Once dubbed a poor man’s vegetable, Instagram is now inundated with hundreds of thousands of posts about celery juice – crediting it with everything from boosting the immune system to restoring gut health and preventing migraines. The rapid rise in popularity of this humble vegetable is being lauded as the ‘global celery juice movement’, with celebrities such as Gwyneth Paltrow and Miranda Kerr saying they start their days by consuming it in liquid form. Kim Kardashian also revealed that she was drinking the “pretty gross” juice to help her psoriasis. While it may be the trend of today, celery has been used in folk medicine for centuries. In China, Egypt, and Rome, the plant was used as a remedy for a range of issues, including curing hangovers and as an…

My baked herb falafels served with grain-free tabbouleh and yoghurt mint dressing are a super light and healthy meal to serve up for dinner or lunch. Making your own falafels at home may seem a bit daunting, but this recipe is super easy. By adding all the falafel ingredients to your food processor they take only a few minutes to prepare and once baked are ready to serve up, making this a simple and quick dish. Being baked instead of fried makes them significantly healthier, too. They are still crispy on the outside, tender on the inside and packed full of fresh herbs giving them that authentic Middle Eastern flavour.  Using cauliflower and broccoli instead of your traditional grain base makes for a lighter and more refreshing tabbouleh. Served with…

Top fitness technology in every room, phenomenal coaches, banging playlists, sleek studios decked out with bright orange walls, and fun high-intensity classes that are never the same. Welcome to Orangetheory. Orangetheory Fitness founder Ellen Latham started out working at prestigious spas and fitness retreats and writing fitness columns. She then shifted her focus to Pilates and opened her own studio in Florida. When Ellen realised that many of her clients were still working with other personal trainers outside of her Pilates classes for fat-burning exercise and cardio, she designed what later became the foundation for Orangetheory Fitness. Make a move After taking off in the US, Orangetheory hit Australian shores and there are now 13 – and counting – studios across the country. Top coaches guide you through the movements,…

I can’t seem to lose the last 5kg. Any tips? A Chances are you’re probably already at a healthy weight so your body is going to resist shifting those last kilos because it’s actually happy with its equilibrium. To keep up your motivation to exercise, it can be good to shake up your routine and try something new. Provided you are in good health, you could try a couple of spin classes a week, create or participate in a new circuit, join a boxing group or hire a personal trainer for 10 sessions. Changing the time at which you train can be good too. To feel your best make sure you’re getting eight hours of sleep and eating well (limiting red meat, coffee and alcohol). ‘Create or participate in a…

‘I WALKED OUT OF THE SESSION KNOWING THAT DEPRESSION WAS NO LONGER A PART OF MY LIFE’ ‘I couldn’t see any way out of the immense pain that I was living in’ If you walk into any bookshop and head for the self-help section, you will find shelves stacked with books explaining how to be happier, think positive thoughts and change your life for the better. You would think that with an abundance of this information, the entire human race would be beaming from ear to ear, yet according to the World Health Organisation in 2018, more than 300 million people around the world suffer from depression and it is the leading cause of disability worldwide. Childhood trauma Kevin Billett battled depression, initially triggered by a traumatic childhood accident, for…

» RE:SKIN - RE.FORM SERUM + RE.VIVE SUPPLEMENTS, $159 This two-step system has been designed to rejuvenate and restore skin from the inside out. It starts with the supplements that have been formulated using New Zealand marine collagen, which is known for its anti-ageing benefits, as well as a host of other antioxidant-rich vitamins and minerals. Used over time it will assist in replenishing your collagen, which in turn promotes healthy and glowing skin. The second part of the system is the serum, which delivers the same properties but on a surface level. Expect to see an improvement in elasticity and luminosity, not to mention protection against free-radical damage – this is a heavy-hitting duo well worth trying. re-skin.com » MURAD HYDRO-GLOW SUPPLEMENT, $110 Designed with supple skin in mind,…

Finish these sentences: » My biggest phobia is... Being in an enclosed space. I’m claustrophobic. » The piece of advice I would give my 21-year-old self is... Be patient. Rome was not built in a day! » The skill I would most like to learn is... Patience! » My favourite rainy day movie is... Doctor Zhivago. » My favourite childhood memory is... Getting my first two-wheeler bike! Magical. WHAT’S THE HEALTH FOOD THAT YOU KNOW YOU SHOULD EAT MORE OF, BUT YOU JUST CAN’T STOMACH? Tofu. I just don’t like it. Other than that, I eat very healthily and hardly ever have any red meat. Most of my meals are mainly vegetables and lots of fruit. WHAT DOES THE PERFECT WEEKEND LOOK LIKE FOR YOU? No gigs, reading the newspapers,…

BE INSPIRED After a long and busy day of caring for my family, and the usual household chores, I put my feet up and look for something positive and inspirational to read. Your magazine did just that by motivating me to try a few healthy food options each day, such as two Brazil nuts, which give me my daily dose of selenium! In turn, I have encouraged friends and family with your health tips, and look forward to your next issue. We are all touched in some way by the devastating effects of cancer so it was lovely to see Olivia Newton-John featured with such a positive and happy view of life despite her challenges. It’s a refreshing change. Thank you. – Laura HAPPY CHANGES There is so much about…

She earns a crust hanging out on red carpets all over the world with the biggest stars in Tinseltown. A fixture on our screens for decades, as Ten’s entertainment editor, Angela Bishop has interviewed everyone from Nicole Kidman and Oprah, to the late Princess Diana. But the presenter knows more than most that no amount of fame can prevent tragedy from striking. Still reeling from the death of her husband just over a year ago following a battle with a rare form of cancer, the 51-year-old opens up about the simple tactic that helped both her and her 11-year-old daughter, Amelia, get through the heartache. ‘Knowing that you can reach out to people is important for mental wellness’ “We just talked it out,” the TV presenter tells Good Health &…

Virtual reality is often seen as being about entertainment and the latest computer games, but the technology is increasingly being used to improve healthcare. Globally, researchers are harnessing virtual reality to restore a sense of feeling to people with spinal cord injury and to help women manage labour pain. The technology is also being used to help people overcome phobias and to help physiotherapy students get to grips with the human anatomy. Here we look at how virtual reality is changing healthcare… Labour pains Any woman who has experienced labour will understand how excruciating the pain can be. Experienced midwife, Lorna Massov, is investigating whether immersing women in a relaxing virtual reality world during labour can help ease anxieties during childbirth and ease the pain. By wearing virtual reality goggles,…

1 FATTY FISH like tuna, mackerel and salmon, beef liver and egg yolks are good food sources of vitamin D, healthy levels of which are essential for strong immunity. 2 VITAMIN C is a water-soluble vitamin, so it’s not stored in the body and we have to eat it every day to keep levels topped up. Eat plenty of citrus fruits, strawberries, capsicum, spinach and kale. 3 GARLIC: Studies have shown that regularly eating garlic reduces the risk of getting sick. Garlic can also work to reduce the severity of symptoms and the duration of the illness. When garlic is crushed, a compound called allicin is released, which converts to sulphur-containing compounds – these boost the body’s disease-fighting response. Heat can deactivate these compounds but crushing garlic and letting it…

Alzheimer’s disease has gripped health headlines over recent years. And it’s no wonder – there are currently more than 400,000 people living with this condition in Australia and this number is rising every day. Although scientists have been desperately trying to close in on a cure since Alzheimer’s was first discovered in 1906, diagnosing, let alone treating this destructive disease, has always been a challenge – until now. Revolutionary screening It’s hard to believe that a condition as complex as Alzheimer’s could potentially have such a simple solution, but it’s true. According to a recent study, published in JAMA Neurology, a straightforward eye test carried out by opticians – usually used to spot early signs of eye disease – could help predict who is at risk. The study of 32,000…

Opt for resistant starch “Eat day-old potatoes and rice and pasta – it is way better for you than freshly cooked. When you cook a starch like that, it cools and becomes a resistant starch. Whether you eat it cold or reheat it, this provides a particular type of fibre which will increase the bacteria in your stomach, and these prebiotics will ensure that it’s the ‘good’ gut bacteria that flourishes. If you’re doing probiotics without prebiotics, the fibre to feed the bacteria, you’re wasting your money.” Don’t waste your celery “I can’t believe that a lot of people cut off the top of the celery and only use the middle part – I live on celery leaves! I don’t buy parsley as the celery leaves taste just the same,…

‘SUSHI’ WRAPS TWO WAYS » MAKES 4 LARGE WRAPS OR 20 PIECES » PREPARATION 15 MINUTES PASTRAMI, SWISS CHEESE EASY SLAW WRAPS 125g prepacked classic coleslaw mix 1 tsp dijonnaise 2 mountain bread wraps 100g pastrami 6 slices Swiss cheese 1 Combine the coleslaw and dijonnaise in a bowl. Top each wrap with half the pastrami and coleslaw mixture; top with cheese. 2 Roll the wraps tightly to enclose the filling. Cut each wrap crossways into five even pieces to form ‘sushi’. TIP Hold the ‘sushi’ together with toothpicks, if you like. SWAP IT Use your favourite mayonnaise instead of dijonnaise, if preferred. PREP IT Wraps can be made in the morning. TAKE IT Pack the ‘sushi’ into airtight containers. Transport in cooler bags. Refrigerate until ready to serve. SMOKED…

Can my diet impact my risk of having a miscarriage? A Your dietary intake is one of many factors that can impact your risk of miscarriage. Approximately half of all miscarriages are the result of a chromosomal abnormality, which can be caused by age, toxins, being overweight or just bad luck. Maintaining a healthy weight and having a diet rich in antioxidants from fruit and veg, and omega-3 from fish may be helpful. Secondly, it’s important for your baby’s development to get enough nutrients such as folate, choline and niacin. And thirdly, you need to avoid toxins such as alcohol, mercury and listeria. ‘Maintaining a healthy weight may be helpful’ Does soy milk cause breast cancer? A In short, no. Soy contains isoflavones that mimic the hormone oestrogen. High levels…

Squats are all about buns of steel, right? Well, actually this popular gym move can do so much more than that. Squats target your whole leg, particularly your quads, and your core. In fact, if you want squats to be properly booty-focused, personal trainer Lucy Gornall recommends activating your glutes before you begin – do a basic squat with a resistance band – or placing your toes on a slightly raised platform. But squats don’t just make you look toned, they’re good for your whole body too! “Squats help strengthen ligaments and enhance flexibility. They increase the range of motion in our hips and ankles and improve our balance,” says Lucy. We’ve included six squat variations to target every bit of you – one will even get your heart pumping!…

Boost your wellness in Byron Bay Byron Yoga Retreat offers affordable three-, five- and eight-day wellness programs designed to give you a relaxing break and instil healthy habits. Programs offer yoga and meditation, sessions on nutrition and cooking, and include massage treatments. All-inclusive three days from $625. Visit us at byronyoga.com. Healthy freshness Whether it’s the 3pm slump or the weekend nibble, it can be a little hard to resist tempting treats. But Reducta mints can help keep you on top of your healthy goals. The mints contain gymnema to help reduce sugar cravings and snacking, as well as zinc and peppermint for long-lasting fresh breath. RRP $14.99 at Chemist Warehouse and Woolworths. One-meal wonder As well as supercharging your meals, Australian sweet potatoes supercharge your health and wellbeing. They're…

Life can be tough enough without the added impact of social media on our wellbeing. Kevin believes that the majority of people don’t have the tools to deal with the pressures from not only social media, but the media in general. “The underlying message is that we need to attain celebrity, fame and wealth in order to be happy. It’s peddled unconsciously to us as the answer to our issues and our pain, and it absolutely is not,” he says. He’s proud to have worked with young people to help them deal with those issues and live from a healthier place. “Our expectations are massive, we want to aspire to the things we see other people achieving in life, but the underlying problem, of course, is that even if we…

HOLIDAY SPOT Fiji. “Pete and I went there for our 10th wedding anniversary. We spent way too much money on one of those divine private island resorts and Amelia came with us. I remember thinking at the time, ‘Gosh, we’re spending a lot – is this wise?’ And of course it was, it was exactly the right thing to do. It’s a holiday I’ll remember forever.” BEAUTY PRODUCT La Mer Moisturizing Cream. “Though it’s really not cheap, it seems to work with my skin – particularly with the amount of plane travel I do, as it needs a good drink of moisture every now and then.” PERFUME Michael Kors Original Scent. “It’s my signature perfume and I’ve been wearing it for the last 15 years at least.” TV SHOW Yes…

“I’ve always been a bit of a workaholic but I really was burning the candle at both ends when we took on a new client. I’d got into the habit of going for a drink (or four!) after work each day to debrief with my colleagues. I’d been feeling pretty tired, which was to be expected, but then developed a sore throat. At some point I realised that weeks had passed and my sore throat, although mild, was still bothering me. I just wasn’t bouncing back. A friend suggested I see a naturopath who ordered blood tests and found that I was deficient in a few minerals but also that there was an issue with my liver, which explained the fatigue and ongoing symptoms. It was a bit of a…

Exploring how the eye can be used as a window to the brain is a growing area of research and further investigation is needed. Our brains are well concealed by our skulls, so current approaches to detecting changes in our grey matter – using brain scans, for example – can be costly. “While a diagnosis of dementia will always rely on results from a number of different tests, further studies should look at how sensitive OCT could be at identifying those most at risk of cognitive decline in the general population,” says Dr Laura Phipps, from Alzheimer’s Research. Watch this space……

We’re always told sugar is bad for our health, but as Alex Glover explains, it’s actually “excess sugar” that causes the real damage. So, what does it do? Sugar feeds harmful bacteria in your mouth, which leads to tooth enamel damage and eventually tooth decay. Sugar can also contribute to bad breath (halitosis), as it encourages the multiplication of bacteria inside the mouth cavity. Sugar is obviously very palatable, which leads to overeating. Before you know it, that whole packet of chocolate biscuits has gone! It can promote weight gain if you go over your daily recommended intake of calories. Sugary food is usually more calorific, so a calorie surplus is easily achieved. A lack of energy and mood swings are common with excess sugar consumption. This is due to…

Slow-cooker Persian lamb stew » SERVES 4 MY FLOW FIX » We cook it in the slow cooker (aka dump and run). » Even the kidney beans are cooked in the one fell swoop. » The traditional version invites you to use all manner of greens. Here we use the greens from the beetroot, which are used to make the side dish. » Better still!! We cook the beetroot for the side in the slow cooker at the same time. We even cook any extra beetroot in there, for later. » We serve the stew with leftover rice for extra thrifty fullness. » To make this on the stovetop, follow the recipe as instructed but add 1 litre chicken stock. Place everything in a large heavy-based pan and bring to…

French-style vegetable and lentil soup » SERVES 2 1 tbsp olive oil ½ leek, white and light green parts only, finely sliced and washed 1 large carrot, quartered lengthways and roughly chopped 2 celery stalks, halved lengthways and roughly chopped 1 large zucchini, quartered lengthways and roughly chopped 1 garlic clove, minced Sea salt and freshly ground black pepper 600ml vegetable stock (or chicken stock or bone broth if you are not vegetarian) 1 x 400g tin lentils, rinsed and drained 35g (1 cup, tightly packed) washed and roughly chopped silverbeet 2 tbsp roughly chopped flat-leaf parsley GARLIC CROSTINI 1 small wholegrain baguette Extra virgin olive oil 1 garlic clove, peeled 1 Heat a large saucepan or stockpot over medium heat. Add the olive oil, then add the leek, carrot,…

It’s common to start our year with the best of intentions, promising to prioritise ourselves, give up the over-indulging, stress, social media activity or negative self-talk — all of the things we know don’t serve our health. But somehow, after a brief burst of motivation, it fizzles out. Let’s look at how you could spend the next few months improving what you eat and how you digest it. Remember sustained, long-term change comes from understanding what we believe about ourselves and the level of care we feel we are worthy of. April Shine a light on your nourishment Good health begins and ends with nourishment. There is nothing on this planet that can replace a nourishing way of eating — no amount of exercise will counteract poor food choices. We…

‘You might be lacking everything you need for boosting beautification’ While the skincare industry is generally focused on treating our skin from the outside in (and no complaints there, we’ll take it!), there’s no disputing that what goes into our bodies – or doesn’t – also plays a part in how we look day-to-day. You can consume all the smoothie bowls, bone broth and turmeric shots you like, but you still might be lacking nutrients you need for boosting beautification. It’s what the makers of the new breed of nutritional supplements are betting on, blending the worlds of wellness and beauty into easily poppable pills and soluble powders cased in hip packaging, and just as likely to be available at discerning cosmetics counters (or even clothing boutiques) as health stores.…

I had a disagreement with a friend at work and, sadly, we are no longer friends. How do I move on? A For many of us, our workplace friends are like family. This can make losing a work buddy very painful, especially if was due to a disagreement or betrayal. If you can, try and stay away from her while you heal. Focus on your work and other friends. Embrace opportunities to make new connections. If you’re struggling – make sure you talk to other friends and relatives. Try to get things off your chest without complaining or portraying your friend in a negative way. It won’t help you move on, and it might make others less likely to empathise with what you’re feeling. Embrace opportunities to make new connections’…

How would you like to feel today? Confident? Calmer? Imagine if a good mood was a quick mist away. “Fragrances can have an effect on your mood, emotions and energy levels,” says Lush product perfumer Emma Dick. “Smell is one of the most powerful of the senses. You can catch a whiff of something in the air or the scent of a product and immediately have an emotional response to it.” When you breathe in a scent, it arouses the limbic system (the brain’s emotional control centre) where fear, depression and joy originate. If you associate this scent with a happy memory, then your brain releases mood-enhancing chemicals, like endorphins. Today, we’re not sticking to one signature fragrance, but choosing from several, depending on how we want to feel… YOU…

Love and money planet Venus links to both Pluto and Jupiter after mid-month. Even egos that were bruised earlier can start to heal now. Love situations that looked destined for the scrap heap can turn around. The Venus/ Jupiter link is actually a clash but there is no such thing as a bad Jupiter transit, so the most you might have to worry about is smothering someone with your love, perhaps. In other words, try to learn the lessons that life is teaching you in the first half of April and you could reap the benefits in the form of better relationships and maybe even more cash in the second half.…