Innholdsfortegnelse for May 2019 i Good Health Choices Magazine NZ

In difficult times, when it’s easy to feel like there is so much pain and suffering in the world, it’s important to begin by treating ourselves with kindness. When we are gentle with our own souls and respond to our physical and emotional needs we are much better equipped to extend those feelings to those around us. As healthy and happy individuals, we are more able to approach the world with openness, curiosity and concern for others. And did you know that when we are actively caring for the people in our community, the health benefits come back to us too? A review of multiple studies, which was published in the journal BMC Public Health, revealed that volunteering has favourable effects on depression, life satisfaction and wellbeing. There are many…

Are you someone who is highly organised, reliable and hardworking? Or do you have a laidback, whatever-will-be-will-be approach to life? Do you fire up and get angry quickly, or do you opt for a gently does it approach when navigating a tricky situation? After studying the traits, attitudes, values and qualities of more than 1.5 million people, US researchers have come up with four personality types which they say describe most of us. INTROVERTS ARE MORE LIKELY TO PREFER THEIR OWN COMPANY Why does this matter and why is knowing our personality type important? Well, our personality type has wide ranging impacts on our life – from the quality of our relationships and our job prospects to our level of education and the state of our physical and mental health.…

Professor Szoeke notes that having strong social networks is part of ageing well. Her research has found that women who were grandparenting had improved cognition compared to those who weren’t. However, those who were grandparenting five days a week had the worst cognition of all. “If you take too much on, it can be too stressful and that can impact your health,” she says. “Given women are the majority of carers in our community, I think that’s important to remember.” Professor Fiatarone Singh emphasises that relationship quality is more important than quantity. Why nurturing relationships benefit health isn’t fully understood, but it probably involves the way stress affects the immune system and cell metabolism, she says. Her work has shown that a sense of belonging and purpose seem to promote…

» 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,…

While technology can be the source of our stress at times, there are also some clever apps that can help us to find calm. For mindfulness exercises, try Stop, Breathe & Think, while 7 Cups connects you to trained, caring listeners for emotional support. You can find them on the App Store and Google Play. Researchers have also developed an online course based on cognitive behavioural therapy – though you’ll need a referral from your GP. thiswayup.org.au.…

I have recurrent kidney stones. How can I prevent them? ‘It’s important to stay well hydrated’ 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. There appears to be conflicting…

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 accredited practising dietician Bec Norris. It’s vital to incorporate fibres…

My raw caramel nutty bar is a recreation of the classic Snickers Bar, one of my favourite treats growing up. Unlike the original however, this version uses raw natural ingredients. Not only is it vegan and gluten-free, but it combines all the elements of your classic Snickers Bar with its nutty base, creamy rich caramel filling, peanut topping and, of course, dark chocolate coating. I’m pretty excited for this recipe – you will not believe how good it tastes! It will certainly satisfy any sweet tooth or Snickers Bar lover. It’s great as a treat to enjoy with a cup of herbal tea or matcha latte, and is suitable to serve at parties or when entertaining. Raw caramel nutty bar BASE 1½ cups cashew nuts 1½ cups almond meal Pinch…

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…

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.…

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.…

PTSD results when the mind is unable to cope with the trauma it’s subjected to During this troubling time in our nation, with many people in our communities grief-stricken and struggling, we spoke to two American experts in post-traumatic stress disorder (PTSD) to understand more about what happens to people affected by terrifying life events, how to recognise the signs of PTSD, and what we can do, as individuals and a society, to help. What is post-traumatic stress disorder and why does it happen? PTSD happens when somebody has experienced or witnessed significant trauma. During PTSD, the mind goes into a state of shock and traumatic events are replayed and re-experienced weeks, months or even years later. Traumatic memories, disturbing images, unwanted emotions and even sensations of the trauma are…

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 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.co.nz showcases some of the best calming concoctions on offer to help reduce seasonal flare-ups.…

‘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…

SHARING THE LOVE I picked up your magazine, hoping to find some health inspiration, and I’m so glad to say I wasn’t disappointed. You cover such a broad range of topics on healthy living, which made for a really interesting and varied read. As a first-time reader (and a bit of a girly girl), I was pleasantly surprised to see tips on things like makeup and perfume as well. I will definitely be sharing the mag around my family and girlfriends too! – Chelsea LITTLE STEPS Hi! I just wanted to write in and say how much I really liked your take on ways to slash sugar from your diet. As a self-confessed sugar addict, I’m constantly trying to find ways around eating processed sugar. Breaking it down into ways…

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 ROLE MODEL PERSONALITY The role model personality scores highest on openness and they keep a cool, calm and…

» Professor Maria Fiatarone Singh Set your own goals. “It’s really about what’s important to the individual and everybody has a different set of priorities.” Change one thing. “If you’re smoking, eating poorly, not exercising and having a lot of stress, trying to change everything at once is impossible.” Success gives you a sense of mastery that can lead to more success. Reward your accomplishments rather than berating yourself for failures. » Professor Cassandra Szoeke Make changes that fit easily into your lifestyle. “Make small changes that you can do every year for 30 years, and make them something that you want to do.” » Trish Wisbey-Roth Make exercise social. Organise to meet someone for a walk, gym session or yoga and you’re more likely to turn up. “There will…

For many of us, the decision to start a family is happening much later than for previous generations, and conceiving isn’t always easy once the timing is right. The reality is that women are born with a finite number of eggs and, as we age, the number and quality continuously declines until there comes a time where we can no longer conceive. Therefore, it isn’t surprising that more people are investigating fertility options. IVF, sperm donors and surrogacy are all commonly used methods when natural conception isn’t possible, but for women wanting to preserve their fertility, egg freezing is becoming increasingly popular. ‘IT’S KIND OF A TRADE-OFF BETWEEN NOT DOING IT TOO EARLY BUT NOT DOING IT TOO LATE’ Dr Mary Birdsall works in reproductive medicine and gynaecology at Fertility…

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.…

Cancer Society cancernz.org.nz Diabetes New Zealand diabetes.org.nz Dietitians NZ dietitians.org.nz Eating and Activity Guidelines health.govt.nz Meetup meetup.com Mental Health Foundation mentalhealth.org.nz Worksafe worksafe.govt.nz Yoga in Daily Life New Zealand yogaindailylife.org.nz ACKNOWLEDGMENTS The information in this health book has come from a variety of sources including Better Health, Health Direct, Diabetes Australia and Healthline. GENERAL NOTE This is intended as a general introduction to the topic and in no way should be seen as substitute for your own doctor’s or health professional’s advice. All care is taken to ensure that the information contained here is free from error and/or omissions, however, no responsibility can be accepted by the publisher, author, editor or any person involved in the preparation of the material for loss occasioned to any person acting or refraining from…

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…

BEAUTIFUL VIEW Dresden does glasses differently and they don’t cost the earth. They have one frame shape in a rainbow of mix-and-match colours and, best of all, the standard price for both frames and glasses is just $63. They have a life-time frame warranty and are environmentally friendly. They now have two stores in Auckland, or visit dresden.vision BLONDE AMBITIONS Make blonde hair glow with Glow Labs new natural purple shampoo and conditioner. The pair work in tandem to neutralise brassy tones, enhancing the vibrancy of blonde or highlighted hair. Enriched with hydrating and restoring keratin, betaine, vitamin E and pro-vitamin B5, it leaves hair silky smooth. $14.99 each; glowlab.co.nz TREAT THE COLD Buccaline is the only natural active oral vaccine that gives three months’ protection against the bacterial complications…

The aligned dome This tool is designed to be used on both sides for different effects. The pebbled side is used as a self-massaging tool to stimulate areas such as the scalp, temples, hands, or feet. For self-massage, place it on the floor, rest the area of the body you want to target on the dome, and gently roll the area over the dome. It’s recommended to do a session at night and work the dome all the way down the body to release stress and tension built up throughout the day. When flipped over, the smooth side works as a stability tool for balancing exercises as well as strength and core workouts. Used as a pair, the domes create dynamic instability in different movements that help train your deep…

What is your view on hot yoga/Pilates? ‘Some may claim that you sweat more toxins’ 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,…

“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…

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…

One of the most difficult misconceptions about PTSD for society to overcome is that individuals experiencing PTSD are simply mentally weak. It is not uncommon for people experiencing PTSD to encounter friends and family asking them, “What are you still afraid of? What happened has happened, get on with your life!” This is a very difficult myth for the mental health and PTSD advocacy community to combat. Unfortunately, mental health issues, in particular PTSD, are plagued by significant societal stigma.…

The main reason is probably the subconscious fear of forgetting. Remember that, when on holiday, people are often captivated by objects or natural events they don’t see or experience in their everyday life. These moments are so unique and important that we almost want to put them on record. It’s basically like something virtual to hold onto after the event, as a way of absorbing it. You could also say we ‘collect’ the event and make it part of our own inventory. This process can happen completely subconsciously, indeed impulsively. But there are some moments we also want to consciously ‘process’, because they overwhelm us or because we attach particular importance to them.…

» ROSEHIP: This works to aid the skin’s natural repair process. » LAVENDER: Soothing with antibacterial qualities. » SHEA BUTTER: Nourishing and packed with fatty acids and vitamins, which work to soften inflamed skin. » SEA BUCKTHORN OIL: Rich in omega-3 and 7, this oil reduces inflammation while also protecting skin from UV damage. » TEA TREE: Not only calming but great for those who have acne or acne scarring. » ALOE VERA: This ingredient works as a protective barrier for your skin, helping to maintain moisture. » CALENDULA: Used as a wound healer, calendula is antibacterial, anti-fungal and anti-inflammatory. » CHAMOMILE: Bursting with antioxidants to fight against free radical damage as well as being a natural antiseptic.…

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, $25.99. LUSCIOUS LASHES You may have seen the hype around magnetic lashes in the beauty world, but Manicare has taken it one step further with an eyeliner with magnetic qualities for the lashes to connect to – it’s a serious game-changer in the industry. Forget about lash glue, simply apply your liner and then…

Reading about Brodie Kane’s training for marathons and the big Coast to Coast race resonated with me. Her dedication to achieving her goals is infectious. I also admire how Brodie isn’t into ridiculous diets. During my teenage years I spent too much time trying to get the best body and I would always compare myself to everyone else. I have now learnt that I just need to focus on myself, smash my personal goals and be happy in my own skin. That is my secret recipe to good wellbeing – both physically and mentally! The magazine also provides some great healthy recipes, which have given me new ideas of yummy treats and recipes to fuel my gym sessions and runs. – Catherine…

‘I NOTICED THAT WHEN I WORK, I’M ALSO A MUCH MORE PRESENT MOTHER’ For a woman who is used to talking on live radio, interviewing celebrities and musicians, and presenting a dancing show on national TV, you would think that sitting in a café chatting about her own journey would be a breeze. The last thing I expected to hear was, “Sorry, I’m such a flustery mess. I’ve never done this before so I’m feeling a little bit nervous.” Being on the other end of an interview is a novelty for Sharyn Casey, and having been through some tough times, it’s not surprising that sharing her story is making her feel a bit nervous. Nonetheless, she radiates vibrant energy and has a natural honesty that makes her instantly easy to…

Midlife gets a bad rap – it’s associated with words like ‘crisis’ and ‘spread’. There’s no doubt that middle age can bring challenges, such as a tendency to gain weight and more aches and pains. But what if the negative stereotype was turned upside-down, and midlife was seen as an opportunity to focus on improving your health? Figures from the OECD show that the average woman lives to age 83, so at 50, you have around 30 years left. This makes midlife an ideal time for a health makeover. “It’s a unique opportunity [to spend] 12 or 18 months working on building back up the reserves that you’ve left depleted for a long time,” says specialist sports physiotherapist Trish Wisbey-Roth. ‘Time moves on, but how time influences you is up…

Another crucial strategy is physical activity. Professor Maria Fiatarone Singh explains that, after menopause, bone and muscle mass decline at about one percent per year and that preventing that loss is an important predictor for quality of life and health as you get older. She explains that maintaining muscle, tendon and bone requires strength training. “It’s not a lot of exercise in terms of time but it is intense,” she says. Her recommendations include lifting weights that feel heavy at least two, preferably three, days per week. Aim for three sets of eight repetitions. Trish agrees that exercise is vital. “The research shows that as soon as you lose your ability to move, you get sick fairly quickly. We all want to be one of those 80-year-old women who is…

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…

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 three decades, explains it best: “For a normal mammal, stress is about three minutes of terror.” In life-threatening situations, stress can save our lives by…

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, many cities have real-time boards online so you know 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.…

WORK WISH LIST LUXURY AT HOME Add a little luxe to Mum’s life with these gifts OUR FAVES…

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) spring 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…

CHIA MY ASIAN KITCHEN by Jennifer Joyce, $45 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 Ange a Liddon, $37 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…

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.…

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 – 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 too. When you’re in pain with an injury, or if you’re training 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 people have [balls] in their…

Psychologist Marny Lishman’s tips for approaching regret: » 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.…

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. It’s recommended that you do 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…

ACCEPT the individual and their condition without judgement or criticism, and comfort and engage with them. ANTICIPATE triggers and avoid exposure to environments or people who trigger the trauma. ASK how to help, support or provide comfort and let them lead your interactions. COMMIT to them and your relationship with them, building trust and safety. CREATE your own support network and ensure you look after your own needs. EMPATHISE – the emotional toll of trauma has a deep impact, and they may not be up to day-to-day tasks. GROUNDING – taking slow, deep breaths and describing the environment reduces dissociation. PARTICIPATE in normal activities including exercise, hobbies, and social events. PATIENCE is needed to help the individual recover and process the experience gradually – it will take time. PLAN with…

A’KIN CALMING FACIAL MOISTURISER, $17.95 A calming, non-fragranced face cream that is infused with rosehip oil and shea butter to nourish and soothe. CLINIQUE FIT POST WORKOUT NEUTRALISING FACE POWDER, $69 This powder is perfect for neutralising any redness, which can be a common complaint for skin that’s feeling stressed. The fragrance-free formula means it’s also very gentle and non-irritating. LUSH MASK OF MAGNAMITY SELF-PRESERVING FACE MASK, $42.50 (315G) Mineral-rich and antibacterial, this natural mask is easily smoothed onto the skin, which helps to exfoliate and rid your complexion of impurities. DERMALOGICA CALM WATER GEL, $94 Weightless yet so hydrating, this gel formula calms redness and creates a barrier on the skin’s surface. BIOLOGI BD LUMINOSITY FACE SERUM, $106.35 Containing a native Australian ingredient, the Davidson plum, this serum is…

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’s a re atively 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 p anet of drive and determination, and Jupiter is the p anet 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 vo atile, so mind how you go if you have a short fuse or you’re dealing…

What’s the most ridiculous fitness class, outdoor pursuit or exercise routine you’ve ever tried? Once my friends and I went for a short walk near Banff in Canada and ended up scaling a mountain. I wasn’t particularly outdoorsy back then, so I remember thinking ‘This is insane!’. I think that was probably when I started to really appreciate being in the wild. Now I love going on epic adventures. Nothing beats the feeling of conquering a mountain! Tell us about your health and fitness routine? Health and fitness has been a priority over the past couple of years and it’s the best decision I’ve ever made. I just tried to eat more fruit and vegetables, cut down on processed food, and incorporated exercise and outdoor time into my daily routine.…