Tabla de contenidos para Issue 203 en WellBeing

WIN! The winner of our Star Letter will receive an incredible book pack from Penguin Random House featuring Glucose Revolution by Jessie Inchauspé, Atlas of the Heart by Brené Brown, Lessons in Chemistry by Bonnie Garmus, Unbounded by Maria Thattil and Daisy Jones & The Six by Taylor Jenkins Reid. With a total prize value of RRP $170.96, you’ll be enjoying a year of good reading. For more, visit penguinrandomhouse.com. STAR LETTER! Lifelong friends Hi team, I’m 67 and have been a reader of WellBeing magazine for a very long time. It is a magnificent magazine with amazing articles and a tonne of interesting and inspiring information. I was reading issue #199 and came upon your article on “The keys to healthy self-esteem”. I’m the first to admit that I’ve…

The mastic tree (Pistacia lentiscus) is a dense perennial growing to about five metres over 40 to 50 years, with a lifecycle of about 100 years. The resin is secreted in droplets or “tears”, being also called the “tears of Chios”. When secreted it dries into a brittle, translucent resin that on being chewed softens and becomes a white gum. Initially the flavour is bitter, but on chewing it becomes refreshing and tastes like pine or cedar. The resin production begins in the tree’s fifth year, reaching a maximum yield of one kilogram after 12 years. The name mastic is derived from the Greek word “to gnash the teeth”, and is the root of the English word “masticate”. Mastic gum has been harvested for at least 2500 years, and the…

It’s not always easy to trust yourself. In life there are often differing opinions, expectations and desires pulling you in opposing directions. It can be challenging to hear your own inner voice. It can be even harder to find the courage to allow intuition to direct your decision-making process. The more you trust yourself, however, the more your confidence grows and the more aligned your life becomes. What is self-trust? In their Psychology Today article, “Self-trust and how to build it”, relationship experts Linda and Charlie Bloom say, “The definition of self-trust is the firm reliance on the integrity of yourself.” They note that people who are self-trusting “… have clarity and confidence in their choices. They are interdependent, which includes healthy dependency, not overly dependent or hyper-independent. They speak with…

Whole grains are a great and easy way to add fibre and nutrients into your diet. Since they are naturally high in fibre, they keep you fuller and satisfied for longer. They are also rich in nutrients including iron, magnesium, manganese and B vitamins just to name a few, and are linked to a lower risk of heart disease, diabetes, cancer and other health issues. They may be a carbohydrate, but rest assured they are of the healthy complex kind. So what exactly is the difference between a refined grain and a whole grain? All grains start as whole grains, but in the processing and milling stages many essential nutrients are lost. Whole grains are simply grains which still have the whole grain (including the bran, the germ and the…

If you’re a mother, why not use this special day to truly treat yourself? Mother’s Day is a great opportunity to either buy yourself a gift or put in a wish list for products or indulgences that you really want. This way you not only get to prioritise your self-care, but you avoid excess waste and items you don’t need in your home. We’ve done the hard work for you and curated a selection of beautiful gifts that say from the heart, “I appreciate you, Mum.” This Mother’s Day, give the gift of love and presence. Mother’s Day gift ideas 1 New Nordic Healthy hair starts with the New Nordic range of all-natural supplements. The nutrients we put into our bodies support every function, including the growth and strength of…

Cottagecore. Millennial pink. Chubby design. Do any of these words ring a bell? A quick online search of these buzzwords will reveal they are interior design trends that have popped and fizzed within the last 10 years. The words may be new to you, but the trends’ influence can be witnessed in stores and hospitality spaces, online, in print and possibly even in your home. For centuries, colours, shapes and patterns have ridden waves of popularity and contributed to the identity of a decade. Tastemakers and revered media outlets were once the gatekeepers of trends across all facets of design, and en vogue styles would slowly filter down to the general public. Today, the relationship between trends and broader society is closely entwined in an increasingly online world of relentless…

fiction Growing in to Autism SANDRA THOM-JONES, MELBOURNE UNIVERSITY PRESS An estimated one in 70 Australians are on the autism spectrum. If you are not on the spectrum yourself, chances are that you know someone who is: a family member, colleague or friend. Growing in to Autism is part memoir, part exploration of autism in all its forms. Academic, researcher and mother Sandra Thom-Jones shares her story of gradually putting the puzzle pieces of her life together to realise she was autistic and of making sense of her eventual diagnosis. Filled with amusing anecdotes and personal stories, alongside plenty of solid research, Growing in to Autism offers a window into life with autism, and is a reminder that we still have a long way to go to make our world…

What first sparked your interest in nutritional medicine and why did you choose to study at Endeavour? I’ve always had a bit of an interest in food but my interest in nutritional medicine began after having my first child. She was ready for solids and I wanted to give her the best start to life, so I started researching and looking into how to support her through food and nutrition. I then had a second child and found myself feeling a bit lost and like I was looking after everyone in my family, but not really looking after myself. I desperately needed something that was just for me, that was also interesting and stimulating. I saw an advertisement for an Endeavour open day, went to the open day and immediately…

JACKIE FRENCH is the author of The Chook Book (Aird Books). Her oldest chook, Gertie, is now 17. Although Gertie’s sisters have all long since fallen off the perch, Gertie still lays extremely large brown eggs most days of the year. Get in touch with Jackie via facebook.com/authorjackiefrench, twitter.com/jackie_french_ and instagram.com/jackie_french_. Compost grows the best spinach possible, both in taste and quality of leaf. I grew up with “spinach”, and yes, the inverted commas are appropriate. It was really silver beet, grown in the Queensland heat, with enormous dark green leaves that were almost as tough as carpet and needed thorough boiling, though possibly not as long as my mother boiled them for. Mum always put veggies in a large pot of water in case the phone rang and she didn’t…

Sinusitis is a condition of inflammation of the nasal passages. Recurrent sinusitis is a common problem, but few people realise the implications unless it is severe. A 45-year-old man came into the clinic sniffing loudly. He had been having trouble with recurrent sinus problems for as long as he could remember. Despite multiple visits to a variety of doctors, including surgeons to enlarge his nasal passages, he was still experiencing problems breathing. For years he had been suffering regular bouts of sinusitis, frontal headaches, facial pain in the sinus area and teeth and a persistent cough — as though the mucus was running down the back of his throat, known as postnasal drip. These symptoms had greatly impacted on his sleep over the years — he would wake up with…

Autumn March March, Global Endometriosis Awareness Month endometriosisaustralia.org March, AU The Water Challenge waterchallenge.org.au March 16, AU National Close the Gap Day antar.org.au March 18–22, AU Walk for Water walkforwater.org.au March 19, Clare, AU The South Australian Autumn Garden Festival saautumngardenfestival.com.au March 20, Global International Day of Happiness dayofhappiness.net March 22, Global World Water Day worldwaterday.org March 24–April 2, Orange, AU Orange F.O.O.D Week orangefoodweek.com.au March 25, Global Earth Hour 8.30pm earthhour.org.au March 31–April 2, Swansea, AU ECHO Festival echofestival.com.au April April, Global IBS Awareness Month fodmapfriendly.com April, Newcastle, AU Newcastle Food Month newcastlefoodmonth.com.au April 7, Global World Health Day  who.int/campaigns/world-healthday/2023 April 16, Canberra, AU The Canberra Times Marathon Festival  solemotive.com/pages/canberratimes-marathon-festival April 22, Global Earth Day earthday.org April 30, Mornington, AU Mornington Running Festival morningtonrunningfestival.com May May, AU Mindful in…

Yoga for hypertension For this study researchers recruited subjects with high blood pressure metabolic syndrome. For three months the subjects were divided into two groups and put through two different exercise programs. Both groups performed 30 minutes of aerobic exercise five times a week, but one group did 15 minutes of stretching before the exercise while the other did 15 minutes of yoga. After three months there was a decrease in resting systolic pressure, diastolic pressure and heart rate in both groups. However, systolic pressure decrease was 2.5 times more in the yoga group than in the stretching. Yoga also reduced resting heart rate and pulse pressure. While yoga has been shown to benefit people with high blood pressure, the exact mechanism is not well known. What this study shows…

Sustainable diet awareness Research has shown us that at least 30 per cent of the environmental impacts humans generate come from the food we eat. For a new study, researchers surveyed young British adults. Subjects were asked questions about their understanding of what a sustainable diet is and their willingness to make changes. The UN defines a sustainable diet as one that has a low environmental impact and which contributes to nutrition security and health for current and future generations. However, the survey showed that many subjects did not know what a sustainable diet was and were not considering sustainability at all when making food choices. Yet they were willing to make changes to their diet to reduce climate impact when told it could be done. As a WellBeing reader…

Showers are such an integral part of the architecture of our homes and also our daily habits that it is easy to overlook them. In the 21st century we take showering for granted, but it has not always been an accepted thing for humans to do — in fact, there are some dark spots in the shower’s relationship with humankind. When you stop to examine the shower, however, you find that not only does it have a fascinating history and relationship with humans, but it also is a tool of significant psychological and environmental power. The shower story All around the world people enjoy a good shower, and Australians are almost as prone to be found under a trickling stream as anybody. A global study by Euromonitor found that Australians…

With a career in journalism spanning more than two decades, Kumi Taguchi has become intimately familiar with vulnerability. The host of SBS’s flagship current affairs program, Insight, has interviewed families who have lost their homes to bushfires, military personnel diagnosed with post-traumatic stress disorder and people living with addiction, to name a few. But it wasn’t until Taguchi documented and shared her own story that the journalist truly understood what she asks people to do daily. In 2019, when she was the host of the ABC’s Compass, Taguchi was encouraged by her team to explore her story of belonging. Her father, Akira, had passed away two years earlier, but his relatives in Japan were still unaware of his passing. Interested in understanding her father’s relationship with Japan and her own…

“Welcome the present moment as if you had invited it. It is all we ever have so we might as well work with it rather than struggling against it. We might as well make it our friend and teacher rather than our enemy.”~ Pema Chodron If there’s anything we have learned from the past few years, it’s that life is going to continue to provide us with challenges. Just when we think the storm has passed and we are ready to sail in optimal conditions, the weather seems to turn and keep us on our toes. The relentlessness of the continually changing weather and stormy skies can be overwhelming and exhausting. It’s understandable why we begin to check out, close our eyes and just want to wake up when it’s…

True menopause doesn’t actually occur until a year after a woman has her last menstrual period, and it can affect all women differently. Many women have minimal symptoms and embrace this stage of their life and their changing body. But for others the menopausal transition can be an extremely stressful and difficult time, as they try to cope with distressing mental and physical symptoms that greatly affect their quality of life. There are three stages to menopause: perimenopause, menopause and postmenopause. Perimenopause, also called the menopausal transition, is the years leading up to menopause when women experience changes in their menstrual cycle, and symptoms such as hot flushes and changes in mood and sleep. During this time the production of oestrogen and progesterone, the two hormones made by the ovaries,…

Bees are vital to the ecology of our planet and also to our human food supply. The busy insects pollinate over 80 per cent of the world’s flowering plants, according to a 2022 report into native bees by AgriFutures Australia. While the European honeybee (Apis mellifera) gets most of the limelight and credit, there are over 20,000 other bee species across the globe. Research suggests the contribution of wild bees to pollination is even greater than the Apis species. With bees of all kinds increasingly threatened — by pesticides and other agrichemicals, climate change, habitat loss and varroa mite (a parasite decimating honeybee populations) — native bees have been thrust into the spotlight. Seemingly unaffected by varroa, and viewed as a saving grace for the planet, the native pollinators have…

“Immerse yourself in nature’s symphony and let your senses burst with joy.”~ Tom Brown Jr A feeling of escapism comes with flying solo down a black run on skis, zigzagging between trees, competing against yourself and clocking your own velocity and speed — the stillness and peacefulness that comes with standing on your own at the top of a mountain after a morning hike, surrounded by a blanket of thick white snow with nothing but the crisp, icy cold air to keep you company. Compare this with the stark contrast of the chaos in the main village with children squealing as they fly past on their toboggans, families happily building snowmen, snowball fights, learners colliding with their limbs and ski poles in an awkward tangled web of defeat. Just as…

EMA TAYLOR is a naturopath, clinical nutritionist and certified fertility awareness educator. For more, visit emataylor.com or @emataylornaturopathy on Instagram. Vitamin D’s powerful antioxidant properties protect the skin from environmental toxins and support a strong immune system. Vitamin D, “the sunshine vitamin”, is most recognised for its importance in bone mineralisation; however, its significance in the body reaches far beyond the skeleton. Vitamin D plays a role in the proper functioning of almost every tissue in the body, including the brain, heart, muscles, immune system, reproductive system, hair and skin. So it is no wonder that a vitamin D deficiency is associated with cancers, autoimmune diseases, heart disease, neurological and mood disorders, subfertility, hair loss and a number of skin conditions including acne, eczema and dermatitis. Living in a sunny country…

Is there evidence for the use of natural therapies such as herbs and acupuncture for treating pets? The answer probably depends on what is meant by evidence. A better question might be: How do holistic veterinary practitioners make ethical and best-practice decisions when recommending a treatment modality for a patient? Integrative medicine is a curious balance. As a trained scientist, I always want to know what a treatment is and how it works. One definition of evidence-based medicine is to use good evidence to make sound clinical decisions. However, in practice, most vets also base treatment decisions on prior learning, experience and communication with their peers. One common assumption is that the best evidence comes from double-blind randomly assigned controlled studies (RCTs). These are difficult to achieve even in conventional…

An Astrology Reading interfaces the mysteries of birth patterns and planetary cycles. This healing art offers rich insights, improves self-knowledge and is a path to integration. Christine Broadbent has been sharing this approach with clients for over 30 years. She also offers distance readings, webinar classes, workshops and retreats in Australia and New Zealand. Book a reading now, in person or virtually:  astroha@bigpond.com. Phone AU: 0402 664101 or NZ: 0214 10126. Pisces Still digesting the rare 2022 Pisces alignment, now Sun’s return fills in the picture: when true to your heart, you have Jupiter’s blessings on your side and can let go of the doubts that sometimes beset ultra-sensitive Pisces. Then right on the change-oriented Full Moon of March 7–8, Saturn enters Pisces. This begins over two years in which Saturn…

When couples work from home After the COVID-19 pandemic there is an increase in people working from home, and in many cases of dual-earning couples, both members of the couple are working from home. The dynamics of this were the subject of two recent studies. One study involved dual-earner couples with at least one child in mainland China and the other South Korean dual-earner couples with or without children. The results of both surveys showed that when couples work from home both husbands and wives increased how much work they completed around the home and family, but that they experienced increased feelings of inter-role conflict, psychological withdrawal from work and feelings of guilt surrounding work for their employer. There may be cultural biases in these findings, but it is a…

Native violets (Viola hederacea) are small perennial plants growing over most of Australia with long-flowering purple and white flowers, often with a slight fragrance. They are a classic attractive ground cover. They are very easy to grow, even in moist shade or part shade, to the point where this colourful species is sometimes even considered invasive. The flowers are an excellent food source for butterflies, and the spreading nature of this plant acts as a superior weed suppressant in damp shady areas. In 2006, botanists divided V. hederacea into two groups, and the native violet with more purple than white was renamed V. banksii as a subgroup. Native violets are in the same family as other violets. There is extensive research on the sweet violet (V. odorata) and only minimal…

Clare Ainsworth Herschell is the co-founder of Groundswell Giving, a giving platform for climate action that has raised and distributed over $1.7 million in just three short years. What does it mean to be a philanthropist? The word philanthropy means “love of humankind” in its Greek origins. Most people are practising philanthropy in some way, whether they’re giving time, talent or treasure to causes that matter to them. Too often people imagine a “philanthropist” to be the stereotypical old rich white guy, but there are so many people giving in a multitude of ways in their everyday lives, and there are so many ways to give. A $20 donation, volunteering your time at a nursing home or helping out by using a skill like photography to support a non-profit makes…

Flying solo, going stag, being footloose and fancy free — there are countless ways to describe those who are single by choice, after a partnership breakdown or when a spouse dies. Some people leapfrog from relationship to relationship, settling for someone who maybe isn’t right for them, because of the fear of being alone. But being single can be empowering; it’s an opportunity to take a journey of self-discovery, to lead a rich, inspired and fulfilling life. Whether you are single for now or choose to be single for life, you are not broken and you don’t need to be fixed. Yet popular culture paints a vastly different picture. Being single should be as validated and respected by society as coupledom is, but it’s not always the case. Narrative therapist…

“Why can’t I be a boy?” I remember moaning on my first menstruation. To suffer this cycle for another 40 years seemed unfair. Being punished with painful periods for not getting pregnant was beyond annoying. How can one unused egg massacre my whole womb anyhow? Does this mean no swimming or white clothes for a week every month? Despite prior preparation, the first period can be a complete shock to girls. Suddenly they must manage this bloody guest while carrying on like nothing’s happening. How to surf this unpredictable wave of bleeding, cramps, moodiness, fatigue, sore boobs and more? Cringeworthy commercials of girls in slinky knickers, cartwheeling, skydiving, waterskiing and horseback riding with flashes of blue fluid does nothing to normalise this tricky transition. Surprisingly, when sanitary company Libra were…

Our leg muscles are used all day every day. To ensure they are functioning well we must ignite all the muscles surrounding each large leg muscle group. Using the leg muscles in a purposeful way every day will improve our overall biological body. It will ensure all muscles are awakened and will maintain mobility into the ages. Lean elongated legs are created by keeping the muscles in good function and form. Our legs and lower body are the easiest and quickest place to build lean muscle. We have over 200 muscles below the waistline, including the largest muscle in the body — our gluteus maximus. Getting off our glutes and getting that lower body moving will allow us to feel confident in our skin. Having the feeling of toned legs…

Hiking, trekking, bushwalking or tramping — no matter what you call it, going for a walk or climb, far from the madding crowd, is a beautiful way to connect with nature. If you’ve never thought about strapping on some boots and heading bush, there are lots of good reasons why you should. Hiking benefits your mind, body and soul; it rejuvenates the spirit and offers opportunities to build cardio and endurance fitness as well as flexibility. For some, hiking is a way to challenge themselves, and for others a social and fun activity or a way to escape the grind. According to Forests Australia, there are over 134 million hectares of bush to explore. So what are you waiting for? When hiking, the awe-inspiring sight of a mountain vista, the…

The modern world is characterised by a focus on technology, one that might be characterised as an addiction, and the trend is towards an ever-greater technological reliance. Environmentally speaking, the associated impacts are proving to be substantial. Engineering structures are usually built outside the human scale, and one-size-fits-all applications of technology are often homogenous rather than being tailored to the local environment via an intimate knowledge of how it functions. In recent years, alternative visions have sprung up. One is Low-Tech Magazine, an online and hard copy resource put together by Kris De Decker, a blogger based in Barcelona. The idea behind the publication is not rejecting technology, but judiciously eschewing the newest and shiniest option in favour of older and often simpler alternatives with a lesser impact. In the…

Wild Drinks by Australia’s top fermentation expert, Sharon Flynn, contains everything you need to know about infusing, brewing and fermenting delicious drinks. Across six lengthy chapters, you’ll learn the basics of wild fermentation, the equipment you need, tips and tricks as well as over 60 recipes. In it, discover drinks made from grain, including farmhouse sake, wild beer and kvass. You can also enjoy recipes for wild apple cider, country wine and wild soda as well as crowd favourites like kombucha, mead and ginger beer. On your journey, you’ll reduce waste and use fermentation by-products in recipes for crackers, pancakes, risotto and more. The how-to guide Wild Drinks is a perfect jumping-off point for anyone who is curious to learn more about the magical world of brewing and fermenting your…

If you’ve got a bone to pick with bone broth, I understand. While I personally love bone broth and found it essential in my gut-healing journey, I know that to others it can sound a little… unappetising. If that’s you, I get it, but I would love to have the opportunity to change your mind. What is bone broth? Before we start, bone broth is vastly different from the packaged chicken stock you may have used to make soup. Bone broth is made by simmering the bones and connective tissue of animals. It’s a nutrient-dense stock that forms the backbone of many a soup and sauce, but can also be drunk on its own. You can make bone broth out of practically any animal, including chicken, beef, fish, buffalo or…

DR MICHAEL ELSTEIN is a Sydney-based anti-ageing physician and writer. He is the author of three books including his latest, The Wellness Guide to Preventing the Diseases of Ageing. He has also designed the app The Diet Guide to Ageing Prevention. The closest we’ve come to unveiling the mitochondrial holy grail is a nutrient called coenzyme Q10. In recent times there’s been an explosion of hypotheses and technologies that might make the elusive promise of eternal youthfulness an achievable reality. Scientists are currently falling over each other in their enthusiastic zeal to explain how ageing can be aborted and even reversed. There’s no shortage of strategies that promise to assuage our collective desire to remain forever young. Stem cell rejuvenation, injecting young blood into the aged, persistently eating less, intermittent fasting,…

Byron Yoga Centre has over 30 years’ experience and is one of the best-known training options for new and established yoga teachers. It has trained more than 3000 yoga teachers and offers an ever-evolving range of courses. Choosing Byron Yoga Centre for your training assures you of quality and authenticity. You will also benefit from joining a community dedicated to supporting you throughout your yoga journey. Your support network will encompass the trainers and staff at Byron Yoga Centre plus your peers: past, present and future. Join the 3000+ graduates who are helping Byron Yoga Centre’s mission to spread yoga and to ignite positive change. 200 Hour Level 1 Teacher Training This qualification is the minimum requirement to enable you to teach in studios and gyms and to get insurance…