Innholdsfortegnelse for September 2021 i Women's Health Australia

“Leap and the net will appear” has always been one of my favourite mantras. It’s also a philosophy almost every power woman I admire seems to live by, both personally and professionally. The simple but powerful thinking behind it? That on the other side of every bold move and brave decision lies something truly great, and the kind of unlimited potential we can only find when we have the courage to really test and challenge ourselves. It seems to be a recurring theme right around the world, as a growing number of trailblazers – from health and wellness seekers to business leaders and entrepreneurs – rewrite the rules of what’s possible, in genuinely exciting and innovative ways. It’s also something I’ve found to be true time and time again. I’ve…

Who Runs the World? In the words of Queen B, girls! Scientists researching the Mosuo tribe of south-west China found that women in its matriarchal villages (where grandmothers are the heads of households) have lower blood pressure and fewer inflammatory proteins than those in similar, but patriarchal, villages. More proof women being in charge is a win for health. SOURCE: PROCEEDINGS OF THE NATIONAL ACADEMY OF SCIENCES 28 DAILY BATHS HAVE BEEN LINKED TO THIS PERCENTAGE LOWER RIS OF CARDIOVASCULAR DISEASE, ALONG WITH A 26 PER CENT LOWER RISK OF STROKE. RESEARCHERS FOUND THAT BATHING BOOSTS ‘HAEMODYNAMIC FUNCTION’ – THE WAY BLOOD IS PUMPED AROUND THE BODY. GOOD TO KNOW YOUR SELF-CARE SOAK COMES SCIENCE BACKED, EH? SOURCE: HEART SMART MOUTH With so much focus on the gut microbiome, it’s…

My can’t-live-without-it wellness splurge? Massage. As an avid exerciser, I try not to skimp on recovery so I took a cue from star trainers on my Insta feed and shelled out for a percussion massager. These power drill-resembling devices, such as the Theragun and Hypervolt, are said to reduce soreness and release tension by working your muscles with a little more oomph than other tools like foam rollers. So are percussion massagers *really* the gold standard they’re made out to be? Here’s what I’ve heard, versus what the pros say… They relieve kinks and pesky soreness EXPERT VERDICT: That’s a yes. The theory is that the pressure from the massage motion increases blood circulation in muscles and in turn reduces swelling, which can help nix aches, says sports medicine physician…

RESISTANCE BANDS These cuties are made with environmentally friendly dye and feature non-slip grips. Available in a pack of three, from light to heavy. Nutra Organics Resistance Bands, $29.95, nutraorganics.com.au PERIOD LEGGINGS Made with 78 per cent recycled material, these moderate-to-heavy flow leggings hold the equivalent of two to three tampons (or three teaspoons) of fluid. Modibodi 7/8 Recycled Active Legging, $99, modibodi.com PRE-WORKOUT Naked Harvest ditches the plastic scoop and ships in environmentally-friendly packaging, while Nutra Organics uses 100 per cent plastic-free recyclable canisters. Naked Harvest Natural Preworkout, $52.95, nakedharvestsupplements.com, and Nutra Organics Clean Energy Natural Pre Workout, $49.95, nutraorganics.com.au PROTEIN This gut-friendly blend of sprouted and fermented pea, brown rice, coconut and pumpkin seed proteins comes in a canister that’s less carbon intensive than steel cans and glass.…

Simple ways to rock your fitspo world We know it’s easy to focus all your energy and time on your face when it comes to the skincare game, but channel that experimentation below the neck and you’ll be right on trend. “People are more focused on their wellness in general, and because of that, they’re investing more time in skin beyond the face,” explains dermatologist Melissa Kanchanapoomi Levin. “My patients are interested in caring for their neck, chest and skin below that more than ever.” But here’s the thing. Your body-care approach of choice could range from minimalist, like a little extra exfoliating, to extravagant, à la massaging yourself head to toe with a roller after slathering on a fullbody serum. But it’s not just about playing with more tools…

“I’M VERY GRATEFUL FOR MY BODY, AND THAT IT GAVE LIFE IN THE FIRST YEAR AND A HALF OF HER LIFE, SHAY MITCHELL’S DAUGHTER, ATLAS NOA BABEL, LEARNED HOW TO CRAWL, WALK, WAVE, POINT TO BIRDS IN THE SKY, PICK UP ROCKS AND OFFER THEM AS PRESENTS, EAT SPINACH OFF HER PARENTS’ PLATES AND PARROT THINGS HER MOTHER SAYS, LIKE: “I DON’T KNOOOOW!” IT TOOK THAT SAME TIME PERIOD, ONE AND A HALF YEARS, DURING WHICH HER BABY HAS CHANGED COUNTLESS TIMES, FOR SHAY TO FINALLY FEEL LIKE HER PRE-PREGNANT SELF. “I hit the pause button,” she says of the confluence of a newborn, a pandemic and a life devoid of travel and social activities. The actress felt lucky to be present with her partner, Matte, and Atlas, who was five…

If you’re using a rower, a bike, or another machine, pay attention to the watts measurement on the display. Though various brands and types of equipment are calibrated differently, it’s the best way to understand your power output, Wilson and Herl agree. Find your baseline power threshold by noting your peak watts during a 10-second all-out effort. Repeat this step monthly as you train and watch that threshold go up, up, up. Even if the equipment isn’t 100 percent accurate, it’s consistent, so you can track your progress. And pat yourself on the back as you continue to crush it.…

Don’t be afraid to be the first “Within weeks of taking a collagen supplement I discovered while I was travelling [in Japan], I saw a change in the plumpness of my skin, my nails strengthened, and my hair thickened so much my hairdresser noticed the difference. At the time, there really wasn’t a product like it on the Australian market. I started researching and discovered scientific evidence supporting the benefits of collagen supplementation. [Along with] my personal results that was all the belief I needed to get going, and start sourcing the highest quality marine collagen to launch Vida Glow. As a company, we always say, ‘Don’t be afraid to be the first; welcome the challenges.’” Focus on mental health every day “Some days I spend five minutes on my…

Let’s Hear It For Sprouts Make room for this humble cruciferous hero. A fascinating Edith Cowan University study has revealed that consuming the likes of broccoli and Brussels sprouts more often is linked with lower levels of blood vessel disease in women. Scientists think it’s due to their vitamin K content, which may inhibit calcification (accumulation of mineral deposits) in vessels. So plate up! 200 EATING THIS MANY GRAMS OF SARDINES WEEKLY HAS BEEN LINKED TO A REDUCED RISK OF DEVELOPING TYPE 2 DIABETES. THE REASON IS STILL TBC BUT, SINCE THE OILY FISH IS RICH IN NUTRIENTS INCLUDING TAURINE, OMEGA 3, CALCIUM AND VITAMIN D, THEY’RE WORTH ADDING TO YOUR MENU – TRY IN SALADS, PASTA, AS A TOAST TOPPER OR ON YOUR NEXT BARBECUE. SOURCE: CLINICAL NUTRITION LOSE…

Health & fitness inspo to feel amazing all-over Challenging – but make it fun. This is PT Meggan Grubb’s MO when it comes to designing workouts for her clientele of thousands. And whether she’s creating a session for herself or her app Beyond, the trainer starts with the same functional strength fundamentals. “My priorities when putting a workout together are for it to be intense and effective, so I include varied techniques and adjustments to moves – like pulses and pauses – to ensure that it’s challenging,” she says. “But I also want it to be a session you’ll really enjoy.” In this exclusive lower-body workout Grubb has designed for Women’s Health, you’ll be working your glutes, hamstrings, quads and core. “The circuit has minimal rest to keep you focused…

OK, so the idea of syncing your nutrition with your cycle sounds like extra admin no woman needs. But given you’re probably already adapting your social life (duvet, Netflix) and workouts (a gentle yoga flow over HIIT) depending on your cycle, making simple upgrades to your nutrition mightn’t be the cognitive paperwork you initially thought. First, a quick refresh on the hormonal answer to your iCal. The average cycle lasts 28 days and is made up of two phases. The follicular phase begins on day one of your period; the pituitary gland produces a hormone known as follicle-stimulating hormone (FSH), which stimulates the growth of ovarian follicles in the ovary. In tandem, oestrogen levels rise, causing the lining of your womb to thicken until ovulation. About midway through your cycle,…

01 A QUIET TOUCH The new-gen Elite is 75 per cent quieter than its predecessor. Theragun Elite, $649, theragun.com/anz 02 FOR MORE OPTIONS Most massage guns come with only one attachment. This comes with six. Hydragun, $599, hydragun.com.au 03 FITS IN YOUR GYM BAG Need to loosen up before a hard sesh? Take this with you. Theragun Mini, $349, theragun.com/anz…

01 PICTURE YOUR BEST-CASE SCENARIO Ask yourself what you want, suggests Mort. “Would you like to be friends again? Or is it that you want to remember that person and also the time you shared?” Both are fine, she adds, but it’s useful to be clear about your true expectations. 02 ASK YOURSELF IF YOU’RE LONELY Mort cautions that looking to the past to remedy loneliness can be problematic, as a drive to connect can make you gloss over the relationship’s negative aspects. So, prioritise meeting social needs with your alive-and-kicking relationships first. If you still want to connect with that person, then you know it’s for real. 03 DO SOME EMOTIONAL SAFEGUARDING Looking to heal old wounds? Consider the worst-case scenario – especially if you’re the one seeking absolution.…

RESTING HEART RATE WHAT IT MEANS: How many times your heart beats per minute. The very fit have RHRs as low as 40, but 60-100 is normal. USE IT: Regular cardio will improve the score. If it’s 15-20 beats higher in the morning, that may mean you’re not recovering fully from workouts. ACTIVE HOURS When you’re not moving, blood pressure goes up and inflammation starts to increase. USE IT: If you have a desk job, get these numbers up. Stand up every 45 minutes and do something: squat, climb some stairs, or walk down a corridor and back. HEART RATE RECOVERY WHAT IT MEANS: How quickly your heart rate drops after you smash out exercise. The more consistently you exercise, the faster your HRR will be. USE IT: It’s a…

Though the concepts seem similar, they’re quite different. While speed is top priority in anything power-focused, it’s not a factor at all in strength training. The latter is about how much total force you can exert, not how quickly you can exert it, Wilson says. WHAT THIS MEANS: While power work offers neuromuscular benefits, it can’t stimulate your muscles (or bones) to get bigger. Only good ol’ strength training can do that, Herl says. You develop power with low reps but need 10-plus reps for your bod to grow muscle. It’s because of these defining factors that strength and power actually pair perfectly, though. The more muscle you have, the more fibers your brain can signal to jump, sprint, or pivot when you train explosively. Think of it as having…

Technology sets quite a pace. It’s only 20 years since we strapped on our first GPS running watches, barely a decade since the first runner chased a Strava segment and only a few years since records started being served up on carbon plates. In less than a generation, we’ve swapped basic stopwatches and manual pulse reads for real-time heart-rate tracking, VO2-max estimates and recovery-time suggestions. Wearable tracking tech has already colonised runners’ bodies, but in the coming decade, we’ll see it get right under the skin, literally, of running performance. Think: targeted insights that unlock some of the complexities of our unique physiology and biochemistry. Intrigued? Thought so. Here are some top tools running your way... THE RACE FUEL We still rely on generalised advice when it comes to how…

Finished work late and can’t be bothered to cook? Well, permission to throw a bunch of ingredients together and call it dinner: granted. Food stylist Lucy Tweed has created these delicious evening feeds to satisfy any food mood, from warm salads to lush chocolate cravings. Over to Lucy... VINAI-NO-REGRETTE (VINAIGRETTE) MAKES 375ML ◆ ½ cup lemon juice ◆ 1 garlic clove, peeled and smashed (into big chunks you can fish out later) ◆ 2 tbs dijon mustard ◆ 2 tsp sugar ◆ 2 tsp sea salt ◆ ½ cup grated parmesan ◆ 1 cup extra virgin olive oil 1. Mix lemon juice, garlic (sauté first if you want to keep the garlic in the stored container), Dijon, sugar, salt and parmesan in a jar. Leave for 30 mins. 2. The…

Half-full crew, you’ve got company. Turns out we humans tend to be optimistic throughout most of our lives. Research reveals that even hard events like deaths or divorce don’t really shake our outlooks about the future, suggesting many people really do believe that life is short and to be made the most of. Focus on small, positive goals to access your inner optimist. SOURCE: MICHIGAN STATE UNIVERSITY…

Juicy Vibes In preparation for summer, we’re dousing our hair in watermelon. “It accentuates natural movement and adds shine,” says expert stylist Barney Martin. “Watermelon also helps to promote collagen formation for healthy growth.” Try Garnier Fructis Volumising Watermelon Hair Food, $10.99, and R+Co Dreamhouse Cold Pressed Watermelon Wave Spray, $48. Pop Quiz! What’s our favourite fragrance note? A POWDERY B WOODY C CITRUS ANSWER: A After a new scent and not sure where to start? Turns out most women prefer powdery notes, according to a new survey of the most popular fragrances. Think: ingredients that offer a clean, soapy smell, such as vanilla, musk or iris. Sound good? Then try Santa Maria Novella Iris EDC, $198. SOURCE: ONBUY.COM NAILED IT We’re all for ’90s beauty trends making a comeback (we see you,…

1 THE MOVE THE MYTH Lifting as heavy as you can will maximise your gains If you’ve ever started a class by picking a weight that’s a little too heavy because you think that’s where the gains lie, listen up: a Brazilian study published in PLOS One suggests that it’s not quite so simple. Participants performed sets of seven to nine reps, or 21 to 36 reps. The first group lifted more weight, but both showed similar muscle growth. Should you lift heavy at times? Yes. But if you’re tired, you won’t lose any muscle (and you may even gain some) by trading barbell back squats for a few more sets with a kettlebell. Lifting heavy can help build muscle, but it’s not the only way, says PT Dan Meek.…

Useful stuff to upgrade your every day You’ve got this. What’s ‘this’? It’s anything you’re shooting for that other people said couldn’t happen, or you doubted you could do. It’s your comeback. “A comeback is when a person or team accomplishes something that they probably shouldn’t, such as a win after facing a deficit or a disadvantage or when their trajectory was on a downward slope,” explains Gregory Chertok, a sports psychology consultant. That might mean selling a book proposal after being rejected dozens of times, going back to uni to study something totally different, starting another business after closing your first or bouncing back postdivorce. It’s time to engineer your own comeback with these mind-blowing moves. 01 See the Outcome You Want Picture your goal. Now feel it. Do…

Shop Dehydrated Not you, obviously: we mean your products. There’s a growing trend for waterless beauty and cleaning products in bar, powder or sugar-cube-like formats to mix with water at home. According to the Ellen Macarthur Foundation, a charity that promotes a circular economy, a typical bottle of household cleaner is 90 per cent water! Going waterless means reducing the (usually plastic) packaging, as well as the size and weight, and therefore transport emissions. Check out some brands like Sea Our Beauty and Ethique. Be Less Delicate Washing synthetic fabrics (hello, gym gear) unleashes microfibres (microscopic pieces of plastic) into the environment. One piece of clothing can release 700,000 fibres in a single wash, which can then find their way to the sea. Researchers at the UK’s Newcastle University found…

Try Abzu PlayStation 4, $24.95, playstation.com For a way to calm TF down, dive into this beautiful option that’s all about open-ocean exploration and swimming through uncharted waters. Try Ring Fit Adventure Nintendo Switch, $119, jbhifi.com.au Getting in a total-body workout is a cinch when you’re battling dragons, exploring worlds and navigating obstacles in this fitness game. Try The Sims 4 Xbox One, $49.95, microsoft.com The perfect nostalgic way to hang with mates from afar, show them your (fantasy) architectural endeavours and pretend that you’re back in school. Try League of Legends PC or Mac, free, leagueoflegends. com Want to battle with your besties? Join the League to fight against other teams and destroy your competition’s base for the win. Try Among Us Android or iOS, twitch.tv You can sit…

THE LEGGINGS “While it’s cold, get more wear our of your statement skirts by layering over leggings. Make sure they’re long enough to be seen and work back with other sporty pieces.” THE SPORTY DRESS “This sports – luxe style can be mixed into your Monday to Friday wardrobe by layering a crisp white shirt underneath and pairing with cute flats.” THE BIKE SHORTS “Bike shorts worn under a mini gives a ’90 look and makes shorter skirts wearable for whenever.” THE YOGA SET “Team this super comfy set with an oversized denim jacket on the weekend or after the gym so you can just get on with your day.” THE SNEAKERS “Give your tailored pieces a sporty edge by adding a statement sneaker. You get much more done in…

MILK, 200ml People who average two portions of dairy per day appear to have a lower risk of heart disease than those who avoid it, The Lancet reports. If you’re plant-based, look for a blend fortified with vitamin D. Simple! SPINACH, a handful Researchers at Linköping University in Sweden linked markers of heart disease with low levels of the antioxidant lutein. Raw greens are a top source. Spinach is also rich in vitamin K, which may inhibit artery calcium deposits. BLUEBERRIES, 80g High levels of anthocyanin, the pigment that gives the berries their colour, are linked with more robust heart health. Blueberries also contain pterostilbene, a compound that may help to reduce blood pressure. BANANA, ½ Your heart needs potassium to trigger the contractions that move blood. Boosting your potassium…

EAT AT THE TABLE Everyone loves a TV dinner, but munching while distracted can drown out your belly’s “stop eating now” messages, so you consume more than you need, according to a study in the journal Appetite. SLEEP ON IT It’s worth prioritising your shuteye and brushing up on those bedtime habits. A lack of sleep can trigger increased levels of ghrelin, the hunger hormone. PLAN AHEAD Think about how to manage temptations that may derail your efforts in advance, suggest University of Wyoming experts. If that means popping some nutrition-packed snacks in your bag so you swerve the vending machine, or choosing a brunch spot with a healthier menu, then go for it.…

Power training is bigger than ever thanks to group fitness and badass social media trainers, but the boom has led to some misunderstanding. Clarity, here. First of all, not all trainers program power properly. So if a coach has you doing 15 box jumps or a minute of ball slams, and labels it “power work,” get sceptical. Do any move for much longer than six to 10 seconds and it’s just “fancy cardio,” Herl says. It’s not necessarily bad – these longer bouts of effort boost your endurance – but this approach won’t help you level up your jump height or slam with more oomph. Then there’s the misconception that power training has to look fancy. “People see someone jump five hurdles before getting to a box jump and hop…

POLENTA WITH GARLICKY WILD MUSHROOMS The ultimate win-win starchy food, polenta provides a rich source of complex carbs but is naturally low in sugar. The result? Long-lasting energy that keeps blood-sugar levels steady. ● SERVES 4 ● 1807KJ (432 CALS) ● 49G CARBS ● 12G PROTEIN ● 19G FAT ● VEGAN ◆ 1 small butternut pumpkin (about 500g), peeled, deseeded and cut into 1cm pieces ◆ 750ml vegan vegetable stock ◆ 175g quick-cook one-minute polenta ◆ 4 tbs vegan cream cheese alternative ◆ 2 tbs olive oil, plus extra, optional, to drizzle ◆ 2 banana shallots, finely chopped ◆ 400g mixed wild or exotic mushrooms, large ones torn ◆ 4 garlic cloves, crushed ◆ 1 tbs thyme leaves ◆ 150g baby spinach ◆ 2 tbs pine nuts, toasted 1. First,…