Innholdsfortegnelse for May 2019 i Good Health

SWEET DREAMS I absolutely love Good Health magazine and always look forward to my monthly subscription landing in the mail. It is my go-to pick-me-up when I’m feeling down or need some motivation. One of my favourite articles in the March edition was ‘The Secret of the Sleep Window’. I have always had trouble sleeping due to stress, anxiety and a very active mind, so I was extremely excited to see some simple yet effective suggestions to help me achieve a good night’s sleep. With an awareness of the different windows of sleep, I have applied some simple changes and my sleep pattern has already improved dramatically. By downloading the Sleep Cycle app, I have woken up during the second non-REM stage and no longer feel groggy. Thank you for…

When it comes to the matter of anaesthesia, the overriding feeling is usually one of fear. Fear of losing control. Fear of having to deal with lasting damage. Fear of waking up during the operation. Fear of never waking up again. So we’re here to relieve this fear by explaining exactly what goes on during anaesthesia. Professor Bernd Böttiger is the director of the Clinic of Anaesthesia and Surgical Intensive Care at Cologne University Hospital in Germany, and Neringa Willenberg, the head anaesthesia nurse. Here they go over what happens when we go under. Are many patients scared of having an anaesthetic? A NERINGA WILLENBERG: I think it’s predominantly the loss of control during anaesthesia that causes patients the most concern. What gets me most is when I notice people…

1. STRESS CAN OVERRIDE THE BENEFITS OF HEALTHY EATING Even healthy eating might not be able to counteract the effects of stress on your body, with a study showing that when stressed the body still responds to a healthy meal as if it was unhealthy, at least in terms of the inflammation response. 2. STRESS HORMONES MAKE US FATTER Research has found that the higher the levels of the stress hormone cortisol, the greater the body weight, BMI, and waist circumference. When we produce the stress hormone cortisol, sugar is released into the bloodstream to give us energy to run or fight, but when it’s chronic low-level stress, our blood sugar is raised consistently and has to be stored somewhere, usually as fat around the middle.…

Zucchetti carbonara » SERVES 4 FOR THE ZUCCHETTI 4 zucchinis 2 tbsp olive oil CARBONARA SAUCE 2 tbsp olive oil 2 onions, finely diced 3 cloves garlic, finely diced 4–5 rashers smoked bacon (streaky works best), thinly sliced (optional) 1 punnet (250g) mushrooms, sliced 1 cup cream ¼ cup white wine or chicken or vegetable stock 2 egg yolks Small bunch of chives, parsley or tarragon, roughly chopped TO SERVE Parmesan shavings Extra virgin olive oil 1 Cut the zucchinis with a vegetable peeler into noodles. Set aside. 2 Heat the olive oil in a large frying pan over a medium heat, add the onion with a generous pinch of salt and cook, stirring often, for 2–3 minutes until starting to soften but not colour. 3 Add the garlic, bacon…

Depending on the variety, sweet potato flesh can vary from white to orange to purple. High in beta carotene, vitamins E and C, iron, potassium and vitamin B6, they’re also a good source of fibre when eaten with the skin on. Packed full of antioxidants, this root vegetable can help prevent heart disease and bolster the immune system, they are virtually fat free, and taste delicious steamed, baked, boiled and, of course, as a special treat – fried. They can also be substituted in virtually any recipe that calls for pumpkin, apples or white potatoes.…

CHIA MY ASIAN KITCHEN by Jennifer Joyce, $39.99 I love this book because the recipes are very straightforward, with ingredients that are all readily available in the supermarket. It’s especially good for people who are beginners to cooking, or who are inclined to just order takeout or Uber Eats. The dishes also remind me of my mum’s homemade cooking and all the delicious street food back in my hometown in Indonesia. If I’m missing my mum’s cooking, I’ll open this book and make something straight away (with the addition of her secret ingredients as well). ERIN THE OH SHE GLOWS COOKBOOK by Angela Liddon, $50 I’ve been eating a plant-based diet for several years now and this has consistently been one of my go-to recipe books. There’s lots of variety,…

Foam rolling can help boost immunity. The rolling motion improves blood flow and can move lymphatic fluid throughout the body, which aids the body’s natural cleansing process. Rolling can also help reduce anxiety and enhance your mood, says Lauren. Decreasing muscle tension and improving circulation can help to alleviate stress, explains Lauren, adding that it can work as a form of “mindful movement”. When rolling is coupled with full and deep breathing, the results can be powerful.…

What is your view on hot yoga/Pilates? A I am ‘pro’ yoga and Pilates, just not in extreme heat. My reasons are there aren’t enough studies that suggest it’s beneficial to participate in such activities in extreme heat. Some may claim that you sweat more toxins and burn more calories due to sweating lots and an increased heart rate, however, the main reason for the body sweating is to cool itself down – not to in fact ‘detoxify’. We have other organs that are big players in the detoxification process; the sweat glands aren’t one of them. I believe you are better off practising these activities in a more neutral environment where you can work out harder without the risk of dizziness, dehydration and overheating. ‘Some may claim that you…

“Once you feel the regret and you take it in and you notice what it’s about, then it’s done its job,” says Trish. “Give yourself permission to let go of it then and there. Letting go of it can be as simple as getting back to the present and breathing it out. You can even say to yourself, ‘I let this regret go’.” She warns that it won’t go away if there’s still a lesson to be learned from what happened. In that case, you need to dig a little deeper – Trish recommends journaling or talking to someone about it. “You can even just ask yourself these questions: What is the behaviour that I really don’t want to keep doing? What difference has doing this behaviour made? Really hone…

Leaves tumbling to the ground and that brisk feeling in the air marks a change of season and while some of us may be relishing the winter wardrobe being brought out of hibernation, it can also wreak havoc on our complexions. Luckily, there are ways to soothe your skin, but what makes skincare fall into the calming category? It comes down to the ingredients used – there are a host of products that help to reduce inflammation and unsettled skin, which is all too common as we switch from one temperature to another. Sarah Simpson from beautyheaven showcases some of the best calming concoctions on offer to help reduce seasonal flare-ups. What results can you expect? Looking for products that have at least one of these ingredients (see left) in…

Having been diagnosed with breast cancer this year, I’m out and about at appointments a lot. One of these appointments is at my chemotherapy session, where my girlfriend comes to sit with me. When she departs, she gives me a goodie bag, and every month I get some lovely goodies, with my favourite being an issue of Good Health. It’s not just any magazine that I want, this magazine inspires me to look after myself. My favourite has been this month’s helpful tips about sleep to try to improve the quality of my sleep as I lead myself back to recovery and cure. Thank you and keep up the good work! Write in and WIN! This month’s star letter wins a range of Plunkett’s Nutri-Synergy products. Natural dermatology for dry…

‘NO-ONE HAS IT ALL TOGETHER. SOME ARE JUST BETTER PRETENDERS’ In today’s world of hyper-perfect, painstakingly curated Instagram posts, where we are guilt-tripped by a daily assault of images of ridiculously organised kitchen pantries, fat-free washboard abs, and multi-tasking yummy mummies, Jessica Rowe is an absolute breath of fresh air. Messy, unfiltered, down-to-earth – and fabulously funny to boot, you can’t help but fall for her easy charm and infectious snort-filled chuckle. And, personality aside, her ‘crap housewife’ social media posts are the ultimate antidote to this slew of Insta-perfect one-upmanship. Life is hard enough without pretending that you have to be amazing at something all the time’ “It’s exhausting!” a giggling Jessica groans to Good Health & Wellbeing. “Especially with social media where people present their front-of-house image to…

THE AVERAGE PERSONALITY If you’re an average personality you are less likely to be open and lean towards a tendency to worry, but are steady in most other traits and areas of life. “Being low on openness to experiences isn’t necessarily a bad thing – these are people who are happy going back to the same restaurant because that’s where they are comfortable,” says Dr Elphinstone. “They are people who may worry about things a little, but they are reasonably outgoing, get on with people and work pretty hard – but they are not workaholics. They lean towards the conservative side and are happy to go along with the status quo.” THE SELF-CENTRED PERSONALITY If you fall into this personality type you won’t score very highly when it comes to…

» One hour before the operation, the patient is given a mild sedative (tablet or liquid) to relieve tension. They are then wheeled to the preparation room in their bed. » Before the anaesthetic, the patient is connected to the machines recording their vital functions. These include a blood-pressure reader, an ECG for heart rate, and a finger clip, which measures oxygen saturation in the blood. » Once in the pre-operative room, arterial access is established, into which the anaesthetist injects the drugs to initiate the anaesthesia. » As the anaesthetic also relaxes the respiratory muscles, the patient is ventilated through a soft tube. » Together with the anaesthetist, trained anaesthetic nurses attend to aftercare in the recovery room. » Once the patient starts showing respiratory and defensive reflexes again,…

Although little is known about how stress contributes to diabetes risk, one theory is that the stress hormone cortisol alters the body’s sensitivity to insulin, which means stress is either a direct cause of diabetes or a risk factor. In fact, research has revealed a link between post-traumatic stress disorder in soldiers returning from Iraq and Afghanistan and an increase in type 2 diabetes. Other studies have also looked at stress as a pathway to developing diabetes, and found evidence that chronic stress can initiate changes in the immune system that may result, or increase the likelihood, of developing type 2 diabetes. If you’re often under stress, see your doctor for a diabetes check to be on the safe side.…

1. PLENTY OF TIME Get up early enough so you don’t have to fly out the door. 2. BE PREPARED If you drive, map out alternate routes so you can avoid traffic jams or roadworks. If you use public transport, use a free app like NextThere so you know exactly when the next train, bus or ferry is due. 3. LISTEN TO MUSIC Listen to music instead of talkback radio or the news, which can be a source of anxiety. Besides, listening to music and singing, both help to reduce stress hormone levels.…

I have recurrent kidney stones. How can I prevent them? A Of patients who have had one kidney stone, 50 percent will get another one. It is important to stay well hydrated – this means drinking enough water so that your urine is clear. A low salt diet will decrease the amount of calcium in your urine (calcium is a major component of kidney stones), but it is not necessary to go on a low calcium diet. Decreasing your protein intake makes your urine less acidic and this is also helpful in discouraging stone formation. A referral to a dietician may help with these changes. If stones continue to form, it is worth getting a referral to a urologist. ‘It’s important to stay well hydrated’ There appears to be conflicting…

Crunchy Thai brown rice salad » SERVES 4 1¼ cups (265g) long-grain brown rice THAI SALAD 1½ cups (225g) frozen edamame beans 4 tbsp sunflower and pumpkin seeds, to garnish 2 cups (180g) red cabbage 1 cup (75g) iceberg lettuce, finely shredded 1 (120g) carrot, peeled and grated ½ cup (13g) flat-leaf parsley, chopped ¼ cup (10g) green onion (green part only), finely sliced MOCK PEANUT DRESSING ¼ cup sunflower seed butter or peanut butter 2½ tbsp soy sauce (gluten-free, if needed) 1 tbsp pure maple syrup 1 tbsp rice wine vinegar 1 tsp sesame seeds ½ tsp crushed ginger 1 tbsp lemon juice ¼ tsp dried chilli flakes Few grinds of salt and pepper, to taste 1 Cook the brown rice according to the packet instructions. 2 Place the…

Raw caramel nutty bar BASE 1½ cups cashew nuts 1½ cups almond meal Pinch of pink Himalayan salt ⅓ cup extra virgin coconut oil, melted ⅓ cup organic coconut cream 1 tsp pure vanilla extract 2 tbsp pure maple syrup CARAMEL PEANUT BUTTER FILLING 2 cups medjool dates ⅓ cup smooth peanut butter ½ cup organic coconut cream 2 tbsp coconut butter 1 tbsp coconut oil Pinch of pink Himalayan salt ½ cup roasted peanuts, to decorate CHOCOLATE COATING ⅓ cup cacao butter ½ cup raw cacao powder ⅓ cup pure maple syrup ½ cup extra virgin coconut oil 1 For the base, place the cashew nuts, almond meal and salt into the food processor and process until it’s a coarse consistency. Add in the remaining ingredients and process until…

Does dairy cause asthma? A No, and in fact research suggests that it may even help to prevent it. People with asthma should eat a normal, healthy diet including vegetables, fruit, grains, lean meats and meat alternatives, healthy oils and low-fat dairy. Ensuring that you meet vitamin D requirements, eating anti-inflammatory foods (such as vegetables and extra virgin olive oil), optimising your gut microbiome and maintaining a healthy weight can also be beneficial for managing asthma. ‘People with asthma should eat a normal diet’ I heard ham can cause cancer. Is this true? A Eating ham occasionally won’t hurt, but eating processed meats such as ham, salami and bacon regularly can increase your risk of developing bowel and stomach cancer. The World Health Organization has classified processed meats as class…

Commonly known as the ‘bed of nails’ method or the Shakti mat, acupressure mats work on contact. When you walk, stand, or lie down on them for anywhere between five and 30 minutes, the spikes exert pressure on your acu-points. Scared of needles? This could be your answer. Unlike acupuncture, which involves inserting thin needles at various acu-points on the body, acupressure is non-invasive and relieves aches and pains by diffusing your energy, or ‘chi’, through touch and pressure.…

» Ask yourself, what can you learn from that experience so you can apply the learnings in your life now? » Be kind to yourself – you did what you could at the time with what you knew at the time. » Realise that often it’s not too late to rectify some situations, and make them right. It might be » recontacting people or undertaking a ritual. Talk to a psychologist to help you process and reframe some past events.…

You might have heard about ‘omtanke’, and it seems the Scandinavians have done it again when it comes to healthy habits. This Swedish word translates to care and consideration for others, and a growing body of evidence suggests that being someone who cares – in ways like volunteering – can be beneficial to health. Positive outcomes include reduced stress, increased happiness and increased social connectedness. A 2013 systematic review published in BMC Public Health, for example, analysed 29 papers and found that volunteering had favourable effects on depression, life satisfaction and wellbeing. Caregiving may even help you live longer: a 2015 report published in The Gerontologist describes five population-based studies, which show that caregivers had significantly reduced mortality rates compared to non-caregiving groups. Caring with benefits ‘YOU FEEL SO MUCH…

Magic mister Keep your makeup looking fresh all day and night with the help of a setting spray. It’s designed to not only set your makeup in place, but also to use as a refreshing spritz whenever you feel the need. Keep it on your desk to bring life back to your look during a busy day at the office, or in your handbag if you’re on the go. TRY: Max Factor Lasting Performance Setting Spray, $24.95. Brighten up! If brightening is at the top of your skin’s wish list, you won’t regret giving this cleanser a try. Vitamin B3 and pro-vitamin B4 are included to balance moisture levels, while cucumber extract helps soothe the skin. And the best bit, even sensitive skin can use this beautiful creamy cleanser. TRY:…

“I’m loving these at the moment, they’re so simple and tasty. I buy the taco kits you can get – you know, the ones you get in either hard or soft tacos – and cook the mince using the taco seasoning inside. I throw a can of sweetcorn in too. While the mince is cooking I cut up tomato, avocado and lettuce, and then grate some cheese and dish up some sour cream – all in separate bowls. Done! My hubby and girls can then assemble them, however they want. It’s such a lovely, easy meal that ticks off your protein and your veges. For me, when it comes to cooking, the simpler the better.”…

Stress is a part of modern-day life but getting sick from it should not be. Here’s your guide to how it affects body and mind OUR BUSY LIVES HAVE MEANT WE'VE LOST THE OFF SWITCH Most of us know that when we do or don’t do certain things we can jeopardise our health: an unhealthy diet, not enough exercise and so on. But what we also need to pay attention to is stress, which if switched on for too long can wreak havoc on our physical and mental health. Learning how chronic stress affects our mind and body will highlight the importance of finding ways to reduce our stress load. STRESS IS GOOD… AND BAD Robert Sapolsky, neuroendocrinologist and professor at Stanford University, who has studied stress for more than…

“With two young children and my elderly parents to look after I was run off my feet on most days. I was on the go from the minute I woke up until I collapsed on the sofa at night. I knew something had to give, but I had no idea it would be my own health. I’d just dropped the kids off at school and was on the way to drop groceries off to my parents. As I went to drive off, I felt a slight tightness in my chest. Next minute I was hot and nauseous and had a sharp pain near my shoulder blades. I had no idea what was happening so I just sat in the car until it passed. When I got to my parents’ place,…

As we learn more about gut health, weight management and disease prevention, the more important dietary fibre seems to become for our wellbeing. Here experts share how we can up our fibre intake and make the most of it for our health. With the expanding evidence-based health research on dietary fibre it’s proving vital to incorporate a range of fibres into our diet, as different types provide different benefits to our many body systems. “Dietary fibre, also known as roughage, is the indigestible component of plant foods, meaning our bodies are unable to break it down or have it be absorbed by our intestines, leaving it to bind with our systems waste products and eliminated through the proper channels,” explains Bec Norris, accredited practising dietician and founder of Be Well…

Moroccan sweet potato bake » SERVES 8 » PREPARATION + COOKING 1 HOUR 50 MINUTES 1 medium lemon ¾ cup fresh coriander leaves, firmly packed ¼ cup olive oil 6 cloves garlic, quartered 2 tsp sweet paprika ½ tsp ground cumin ¼ tsp cayenne pepper 1 cup chicken stock 1.5kg sweet potatoes, cut into thick wedges 1 cup stale breadcrumbs 2 tbsp fresh flat-leaf parsley, chopped 1 Preheat the oven to 200°C. Oil an 8-cup-capacity ovenproof dish. 2 Finely grate the rind from the lemon – you need 2 teaspoons. Squeeze the juice from the lemon – you need 2 tablespoons. Blend or process the coriander, 2 tablespoons of the oil, juice, garlic and spices until smooth. 3 Combine the spice paste, stock and sweet potatoes in a large bowl;…

Perfectly even skin tone Visibly lighten dark spots with Dark Spot Eraser from John Plunkett. The concentrated serum contains multiple actives that work at different levels to target dark spots and brown marks. Suitable for all skin types. RRP $39.95. Available from pharmacies and online at johnplunkett.com.au. Retreat to Byron Bay Byron Yoga Retreat Centre is a tranquil eco haven close to the beautiful beaches of Byron Bay, offering affordable eight-, five- or three-day yoga and wellness programs. Visit us at byronyoga.com. Be a popstar! Kickstart the season in Ziera’s retro sneaker, Popstar. This star-embellished sneaker is perfect for your on-the-go days, offering blissful comfort with arch and metatarsal cushioning. Popstar sneaker in Black/Gold, $239.95. Shop at zierashoes.com. One-meal wonder As well as supercharging your meals, Australian sweet potatoes supercharge…

Which tools do you recommend to patients and why? One of my favourite things I get patients to do at the end of the day is put on a mindfulness app or some soothing music, lie on the foam roller horizontally – they put their head on one end and it runs along their spine, with their arms out – and get them breathing and releasing. It’s a way for the spine to relax. The spiky ball is great; I love it. When you’re in pain with an injury, or if you’re training for something and you know you’re tight, it’s really good to have a tool that you can use yourself. We get people to do it for back pain, or if you’re very tight into your glutes. Some…

Jennifer Grey regrets her infamous nose job. “I went in a celebrity and came out anonymous. It was like being in a witness protection program or being invisible. I’ll always be this once-famous actress nobody recognises… because of a nose job.” Kris Jenner regrets her divorce. “The one regret, if I had to do it over, would be divorcing Robert Kardashian… But then there wouldn’t have been Kendall and Kylie, so that’s the way I look at it. Everything happens for a reason, and we learn from our mistakes.” Melissa Joan Hart regrets not dating Ryan Reynolds when he was on Sabrina The Teenage Witch . “I had a boyfriend at the time but we were smitten and cute. [He] probably would have been a great boyfriend.…

When looking after others, it’s vital to care for yourself. “Just as people can experience burn out in their paid role, so too can a volunteer,” Adrienne says. Volunteering Australia recommends doing no more than 16 hours of volunteer work per week for one organisation. Amanda notes that volunteering can give you a “high” at first, which leads some people to overdo it. Instead, she recommends starting out slowly. “You’re of much more value if you volunteer for a long time.” Charlotte says that you can only care for others if you’re also taken care of. “You can only give what you have. If you give a huge amount, you can only do that if you start with a very full tank or you replenish it on a very regular…

I found out my partner of two years has been unfaithful. He has ended it and promised it won’t happen again. My friends and family say ‘once a cheater always a cheater’. Is that true? A If it’s only happened once, your partner has cut off all ties with the other person, and has assured you it won’t happen again, then the relationship can be salvaged. Rather than worrying about ‘if’ it will happen again, focus on what your partner is doing now to repair the damage and rebuild trust. A good indicator he wants the relationship to work is showing you he understands your emotional pain and is taking the necessary steps to prove his trustworthiness. Counselling will help. A therapist will explore why your partner strayed and what…

‘IT MAY HELP SOMEBODY TO NOT GO DOWN THAT DARK PATH INTO DEPRESSION’ Keeping up with the demands of modern life can feel like mission impossible. To stay on top of work and finances, social media, be in touch with friends, look after family and keep your health in check is no easy feat, and happiness often takes a backseat. If life feels a little sub-par, you don’t necessarily need to overhaul everything with a career change, body transformation or a one-way ticket overseas to find joy again. Often, all that is required is making some subtle tweaks to the way you experience the wonderful life you already have. This is the message of psychologist and author of the new book Crappy to Happy: Simple Steps to Live Your Best…

It’s a relatively straight-forward month, which doesn’t mean it will be all smooth sailing (what is?), but overall, it should be fairly positive. May starts off with a powerful Mars/Jupiter connection on May 5. If you have a project you want to accomplish, work extra hard in the first week of the month and tap into this alignment. It should give all of us, regardless of sign, more energy. Mars is the planet of drive and determination, and Jupiter is the planet of plenty and good times, so put them together and there is room for high energy, chasing fun, and getting a lot done. That said, Mars/Jupiter can also be volatile, so mind how you go if you have a short fuse or you’re dealing with someone angry in…