Innholdsfortegnelse for August 2021 i Women's Health Australia

When it comes to heroes, female athletes have always been some of our biggest trailblazers. Time and time again, they display the kind of resilience, bravery and mental toughness that can’t be matched – never afraid to break down barriers, smash long-held records or prove the doubters wrong. From Cathy Freeman’s unforgettable 400m gold-medal-winning run, to Ash Barty’s historic win at the French Open in 2019, making her the first Aussie woman in 46 years to take the singles title, they’re the kind of inspiring, uplifting role models our ever-changing world needs now. In March last year, we started shooting some of this country’s biggest sporting names for the pages of Women’s Health. In top condition after almost four years of meticulously planned training to reach their mental and physical…

Need for Speed Don’t be surprised if it takes longer to hit your step count when you’re walking with somebody rather than alone. Couples strolling together often decrease their speed, reveals new Purdue University research, especially if they’re holding hands. The takeaway: make a joint effort to pick up the pace and consider a few solo walks, too. 9,815 JUST 10 MINUTES OF EXERCISE CAN ALTER THIS MANY INDIVIDUAL MOLECULES IN YOUR BLOOD. AMONG THEM ARE THOSE THAT REGULATE YOUR METABOLISM, IMMUNITY, STRESS AND APPETITE, WHICH HELPS EXPLAIN WHERE THOSE POSTWORKOUT FEELS – HAPPY, ENERGISED, HUNGRY COME FROM. CLEVER! SOURCE: CELL PLEASE EXPLAIN... Supersets This involves pairing exercises that work opposing muscle groups. You perform them back-to-back before taking a breather. For example, on arms day, you’d do a set…

Health & fitness inspo to feel amazing all-over Ezi Magbegor vividly remembers a schoolmate telling her she couldn’t play basketball as a job. Then, at 15, she was offered a scholarship to the Australian Institute of Sport (AIS) in Canberra. “I was still at that [original] school for the next three months and we were asked ‘what do you want to be when you grow up?’. I was comfortable to say, ‘I want to be a basketballer’,” says Ezi, now 21. “I didn’t hesitate – it was so nice to say that freely.” Sure enough, she’s proved her doubter wrong. Two-time WNBL youth player of the year; medals at a Comm Games and World Cup; spots with the Melbourne Boomers, Australia’s Opals and Seattle Storm in the WNBA in the…

From the lights and music to the healthy competition, let’s be real – the energy of a studio bootcamp class is downright intoxicating. So why the hype? At its core, bootcamp style training combines both strength and cardio conditioning, explains PT Danielle Keïta-Taguchi. There are a million ways to mix it up, but your workout always includes resistance moves (think squats and push-ups) and cardio (like running, rowing, or even star jumps), typically in a circuit setup. This combo offers unique results: Thanks to that cardio element, you boost your stamina, and with the strength portion, you build muscle and increase metabolism, Keïta-Taguchi explains. It’s the perfect formula for feeling fitter, fast. And while most bootcamp classes incorporate sand bags and kettlebells, you can get in on the action at…

If you think gamification isn’t for you, you might be surprised to know you’re probably already using it. The simple act of “closing the rings” on your Apple Watch, beating the number of steps you did yesterday or comparing times with friends on Strava are all forms of gamification or “connected fitness”. Even more mind-blowing? This space is predicted to be worth $7.7 billion by 2025 and it’s focused on switching up your usual lounge room workouts. What Exactly Is Gamification? Glad you asked. It’s based on the idea of “gaming”, as in featuring an interactive element that creates a game or challenge for the user. The aim? To make breaking a sweat more fun and bring out our competitive natures. One of the original players in this space? Cult…

Do you tend to gravitate towards a screen every time you have a spare minute? Sure, certain emails, tasks or messages can’t wait but, chances are, you’re reading newsletters that don’t really matter, window shopping for items you’ve no intention of buying, and scrolling through one-too-many social feeds. The worst part? When doing it comes at the expense of that thing you actually wanted to achieve. Familiar, eh? To reclaim that wasted time, here’s the first thing you need to know: the easy lure of technology isn’t the whole story. “It’s too simple to say tech is ruining your brain,” says behavioural designer Nir Eyal, author of the book Indistractable: How To Control Your Attention And Choose Your Life. He should know. In a former life, Eyal designed some of…

During my first tennis lesson, at the ripe old age of 25, I shut my eyes and used my racket as a shield from the ball. True story. By the second session, I’d improved my follow-through, remembering to pivot my body with each swing, though I still sent the ball soaring, sometimes miles over the court’s fence. By the third, I realised that tennis wasn’t my strong suit and probably never would be. The thing is, I don’t really care. While the 11-year-old one court over sends the ball volleying to her tennis pro with ease, I’m happy being a beginner again. I’ll admit this perspective is a new one, born of necessity and boredom. Recently, like many people, I had to confront the reality that, other than helping crowd…

“Sexuality is for ourselves, first and foremost,” says sex coach and Lovehoney ambassador Tamica Wilder. “Acting as our own best lover and focusing on our erotic expression is paramount, [because] falling in love with sex again means falling in love with yourself again.” Wilder shares these tips: TRY ADDING VARIETY TO YOUR SOLO PLAY Change it with positions and places, add music and experiment with different sensations. Use your imagination and get curious about interacting with your own pleasure in different ways. TREAT YOURSELF TO SOMETHING THAT MAKES YOU FEEL SEXY ...whether that’s a new toy, a candle with a scent that turns you on, an essential oil or a piece of clothing like lingerie. The most important thing is that you buy it for yourself and not for someone…

01. Retinol The most common form of vitamin A used in over-the-counter products, it’s also the strongest form you can get your hands on without a prescription. 02. Retinoid This is the umbrella term for all vitamin-A derivatives, including retinol, retinaldehyde and retinoic acid – although it’s most commonly used to refer to prescription forms of the ingredient. 03. Retinisation The process in which the skin adjusts to using vitamin A treatments, and the quicker cell turnover it brings on. This period is when you tend to experience those side effects like flaking and dryness. 04. Tretinoin A prescription topical retinoid product looked to for treating acne and, in milder forms, for its anti-ageing properties. 05. Adapalene Another prescription-only retinoid, though it may soon be available OTC. It’s commonly used…

Write it down In 2019, psychology professor Dr Gail Matthews studied goal achievement in the workplace. Her fascinating research identified that the simple act of committing intentions to paper increases the likelihood of success. Create action steps In the very same research, participants who defined a plan of action – showing how they would make incremental moves towards their goal – were more successful than those who simply stated an aim. Those who did the best? People who did this, made themselves accountable to a friend and also sent weekly progress reports. Get super visual In a survey run by leadership expert Mark Murphy, people who used pictures to illustrate their goals were more likely to succeed than those who didn’t. Those who wrote down vivid goals were also 1.4…

Start with a hearty BREAK FAST Never liked the idea of counting kJs? CSIRO senior scientist Dr Jane Bowen and her team aren’t into it either. Instead, their focus is on supporting good health through food. We love. BERRYLICIOUS BOWL ◆ 200g vanilla yoghurt ◆ 60g wheat cereal flakes ◆ 150g mixed frozen berries, thawed ◆ 2 tsp toasted walnuts, crushed ◆ 1 tsp pure maple syrup (or honey) (optional) Fast filling BREKKIE BOWLS SERVES: 1 GRAIN: 2 UNITS DAIRY: 1 UNIT OIL: 1 UNIT FRUIT: 1 UNIT These breakfast bowls are designed for mornings when time is tight. Simply layer the ingredients in a bowl in whatever order you like for a simple, nutrient-packed start to your day. The type of cereal can be changed to suit your…

If there was one point on which most trending diets agree, it would be that processed foods are a bad thing. And that belief isn’t without justification; in two recent papers in The BMJ, a diet based heavily on industrially manufactured foods was linked to a shorter lifespan. That said, “processed” runs the gamut from sun-dried tomatoes to fluorescent squeezy cheese. Fermentation? That’s a process. Brining, marinating, poaching… in short, any foodstuff that hasn’t been pulled off a tree or out of the ground has been processed. It can make food easier to digest, last longer and more enjoyable. To disparage it all is misguided. So, we put a few favourite processed foods to our nutritionist mates to find out which are worth their salt. You may just be surprised.…

TIP Making the curry veggie? Or vegan? Skip the chicken and continue with the rest of the recipe, adding a can of drained chickpeas 5 mins before the curry has finished simmering. Not exactly raving about the gluten-free life? Foodie Becky Excell hears ya. When a doctor told her to end her relationship with gluten after diagnosing her with IBS, Becky’s food world shrunk. So, she decided to find easy ways of making all her fave foods gut-compatible and blogged about her creations. More than 300,000 followers later, she’s sharing the top 100 recipes in her debut book. “I’ve made it my mission to reunite people with their ‘gluten-free bucket lists’ by recreating all the things they can no longer eat,” Becky writes. These mouthwatering winners await you... 6-INGREDIENT BREAKFAST…

Commit to Yourself “There’s a misconception that self care should be easy and effortless. When something isn’t going our way, that’s when we find ourselves activating self care, rather than keeping a regular practice. Self care is a commitment, and sometimes work, but the benefits are great. So, prioritise scheduling in solo and quiet time to hear yourself. A happy life starts with the relationship we have with ourselves.” Shift Your Dating Headspace “Date when you feel in a good place and ready to explore; not when you’re seeking validation or to avoid being alone. Nothing good comes from that. It’s OK to not be actively dating the entire time you’re single. Start to use dating and meeting people as a way to flesh out your own self-development goals. For…

Rescue Kit If your locks need a dose of love, this innovative find is for you. Sisley La Creme 230, $125, can repair and defend your ’do against heat damage of up to 230 degrees. Plus, it leaves hair feeling soft and silky and limits the degradation of keratin (which, in turn, leads to breakage and split ends). Sign us up! Pop Quiz! How long can you hold onto make-up? A 3-6 MONTHS B 6-12 MONTHS C 2 YEARS ANSWER: A + B Hot and humid bathrooms can be a breeding ground for bacteria in cosmetics, which can spell skin breakouts and inflammation. Our handy rule of thumb: keep “wet” products such as mascaras, liquid eyeliners, cream concealers, cream eyeshadows, lip glosses and lipstick for three to six months. “Dry”…

MASTER INTERNAL TRIGGERS Ask yourself: what’s led to me picking up my phone? Know that you never run out of willpower to control your behaviour. Label yourself as having good self-control, and you’ll be more likely to have it. Simple. MAKE TIME FOR TRACTION Traction means getting more things done that you actually want to do. Decide what you want to achieve in each area of your life: be it relationships, work or personal growth. Then plan some time for this each day. HACK BACK EXTERNAL TRIGGERS This is when you take control of tech and work pressures. Good things to do: turn off push notifications, be selective about group chats and remove any distracting apps from your phone screen. PREVENT DISTRACTION WITH PACTS Increasing the effort it takes will…

Retinol deserves its stellar rep – here’s how to harness its powers Simple ways to rock your fitspo world What does retinol actually do, and how does it work? The real question should be: what doesn’t retinol do? “Retinol is great for treating acne and redness,” says Sunday Riley, CEO, founder and chief formulator of skincare brand Sunday Riley. “It can also help to unclog pores, exfoliate the skin, reduce hyperpigmentation [as well as] improve skin hydration.” Told you this one is a major multitasker. Is it for everyone or just best for certain people? “There is a way to incorporate retinol into the skincare routine for most skin types,” explains dermatologist Dr Burcu Kim. “The exception would be if someone has pathologically dry, sensitive and problematic skin, then I…

IF YOU’RE NEW TO RETINOL… This clever pick contains 2 per cent granactive retinoid combined with skin-healing dragon’s blood. Apply under your usual night-time moisturiser. IF YOU’RE ADDRESSING HYPERPIGMENTATION… An updated formula that’s boosted with Ultra-RETI technology. Retinol microparticles penetrate deep into the skin to target fine lines and discolouration. IF YOU’RE A “CLEAN BEAUTY” FAN… Try this 6.5 per cent blend of stabilised retinol and botanical, retinol-alternative extracts to improve skin appearance. IF YOU HAVE DEEP WRINKLES… This pure retinol and hyaluronic acid formula can help to diminish the appearance of fine lines and wrinkles. Win! IF YOU WANT A HEAVY HITTER… A powerful serum that blends encapsulated retinoid with bakuchiol to boost your collagen production and smooth lines in the process? Brilliant. IF YOU WANT A TARGETED APPROACH……

FOR SEX 7AM TO 8AM Rise and shine! This is when couples are most likely to orgasm and conceive, according to research by the University of Modena in Italy. Even better, the resulting endorphins – the body’s pleasure hormones – have been shown to play an important role in reducing stress and anxiety, and are sure to make for a blissed out start to the day. FOR CLEANING YOUR PLATE BREAKFAST TIME You really should be eating like royalty at breakfast. A study by Tel Aviv University found that women who eat a big breakfast and a small dinner – with a medium lunch – shed more weight and were at less risk of cardiovascular probs than those who did the reverse. FOR IMPORTANT TASKS 9AM TO NOON Avoid tasks…

Some Like It Hot This one’s for you, spice fiends. New research indicates that those who regularly eat chilli pepper live longer, with a 25 per cent reduction in death from any cause compared with those who never or rarely partake. While the reason isn’t yet confirmed, previous studies have suggested that chilli’s capsaicin (that’s the spicy bit) contains powerful antioxidants, as well as antiinflammatory properties. Keep that in mind for your next curry order, yeah? SOURCE: AMERICAN HEART ASSOCIATION 6 THAT’S HOW MANY HOURS BEFORE BED YOU SHOULD STOP DRINKING CAFFEINE TO SAVE YOUR SLEEP. IN OTHER WORDS, IF YOU HIT THE PILLOW AT 11PM, YOU CAN KEEP SIPPING UNTIL 5PM – ANYTHING TOO CLOSE TO BEDTIME CAN MAKE IT HARDER TO GET ZS. SOURCE: INSTITUTE FOR SCIENTIFIC INFORMATION…

01 ROLLER SKATING Strap in and embrace your inner seven-year-old – roller skating is back in a big way (you’ve seen those joyful videos, right?). Not only is it good aerobic exercise and offers a bit of resistance training, there are other overlooked-but-important perks. “It’s social, which we know helps to improve [workout] adherence and compliance,” Rooney says. “It’ll also do a lot for your stability and balance.” Learning a new skill and challenging your coordination and body awareness can benefit your brain, too. “Exercise doesn’t have to be strict or perfectly programmed, it needs to be something you’ll do and enjoy long term,” he says. Coasting around on new wheels can sure tick that box. The Verdict: Stitch The Verdict: Ditch 02 DRINKING LIQUID CHLOROPHYLL Thousands of before-and-after montages…

Useful stuff to upgrade your every day You diarise your workouts and take a prescriptive approach to your nutrition. But how much forethought goes into your social life? As your world returns to something resembling normal, it’s time to take an intentional approach to connection. Enter: social nutrition – the idea that social contact can be nourishing in much the same way as a balanced meal. “Each type of interaction you have has some kind of nutritional content,” says Jeffrey Hall, professor of communication studies at the University of Kansas. “This means it contains something that’s good for you or potentially something that stops you feeling disconnected or isolated.” Much like the culinary kind, diversity is key; a belly laugh with an old friend is as vital as an hour…

Although there are a number of ingredients touted as “retinol alternatives”, bakuchiol is the one most experts favour. It’s an extract derived from the babchi plant, which has a long history in Ayurvedic tradition. It’s an ingredient that’s great for those who can’t tolerate the many versions of retinoids and retinols, which is why derms will recommend it to patients who are pregnant or have extremely sensitive skin. Interested? Try Biossance Squalane + Phyto-Retinol Serum ($110, sephora.com.au), a creamy serum packed with bakuchiol and niacinamide to balance oil production and address hyperpigmentation.…

Oily fish A rich source of omega-3 fats, oily fish (salmon, herring and mackerel) eaten twice a week can help protect you from heart disease risk. Olive oil High in monounsaturated fatty acids, hundreds of studies have found that using extra virgin olive oil as a fat in salads, sauces and cooking can also help to keep ticker disease at bay. Love it. Leafy greens Several studies have linked regular consumption of leafy greens like rocket, iceberg lettuce and kale to a lower risk of heart disease and type 2 diabetes. Crunch on that. Dark chocolate One paper found that eating a square of dark chocolate (no less than 35 per cent cocoa) per day can boost heart health and reduce your risk of type 2 diabetes. Nuts A 2013…

IVF In vitro fertilisation (IVF) has a good success rate (40.4 per cent for those under 30, reducing steadily to 27.3 per cent for those over 30, and 9.5 per cent for women aged 40 to 44). It takes four to six weeks. This involves three weeks of daily injections to suppress reproductive hormones, then a shot of follicle-stimulating hormone (FSH) to increase the number of eggs your ovaries produce and then another to mature them. Eggs are collected (under sedation), and then combined with the sperm in a lab, and you’re given more hormones to prepare your womb to receive the embryo. After six days, the best one or two embryos are transferred into your womb using a catheter and, two weeks later, you take a pregnancy test. IVF…

INDIAN SPICE BOOSTER 3 tbs garam masala + 1 tbs ground coriander + 1 tbs ground cumin + 2 tsp ground ginger + 2 tsp ground turmeric ITALIAN SPICE BOOSTER 2 tbs dried basil + 2 tbs dried oregano + 2 tbs dried marjoram + 1 tbs dried thyme + 1 tbs dried rosemary MEXICAN SPICE BOOSTER 2 tbs sweet paprika + 2 tbs smoked paprika + 2 tbs ground cumin + 2 tbs ground coriander + 1-2 tsp chilli powder (optional) ALL-PURPOSE SPICE BOOSTER 3 tbs sweet paprika + 2 tbs garlic powder + 2 tbs onion powder + 1 tbs dried parsley ASIAN SPICE BOOSTER 1 tbs onion powder + 1 tbs garlic powder + 2 tbs ground cumin + 2 tsp salt-reduced lemon…