Innholdsfortegnelse for November 2021 i Women's Health Australia

thoughts on OPTIMISM So, 2021 hasn’t exactly turned out like many of us expected. The plans that we cautiously made at the beginning of the year, fuelled by the hope that we had entered our new post-2020 normal, were smashed by a certain mutation of an unrelenting virus. It’s made looking ahead hard. But not redundant. As WH contributor (and casualty of the TBD wedding) Lindsay Geller writes in “Flash Forward” (page 108): “Even if you’ve only got miniscule amounts of positivity left, it’s worth the investment [as it] makes you feel happier and less stressed”, according to psychologists. This doesn’t equate to walking around with a deluded sense of reality, BTW. It’s important to note that feeling optimistic does not cancel out those so-called “bad” emotions. Dr Addie Wootten,…

Best Brew Let’s hear it for your AM cup. A recent study in the European Journal of Preventive Cardiology found that drinking filtered coffee (defined as using a paper filter for a drip-brewed beverage) is better for your ticker than no coffee at all. Plus, it contains 30 times fewer cholesterol-raising diterpene compounds than an unfiltered brew. That’s news to warm the heart. 40 WHEN MIGRAINE SUFFERERS BOOSTED THEIR INTAKE OF FATTY FISH (THINK: SALMON, SARDINES, MACKEREL), THEY EXPERIENCED A REDUCTION IN MIGRAINE FREQUENCY AND INTENSITY BY UP TO 40 PER CENT COMPARED TO A CONTROL GROUP. RESEARCHERS RECKON IT’S PARTLY DOWN TO THE OMEGA-3 FATTY ACID CONTENT. SOURCE: THE BMJ PLEASE EXPLAIN… Prebiotics Turns out 43 per cent of us aren’t sure how prebiotics benefit gut health. Here’s the…

Golden Arches Your eyebrows are one of the most expressive parts of your face (besides your mouth) and they do your eyes a solid by framing them. Our latest go-to is Benefit Cosmetics POWmade Brow Pomade, $37, a waterproof and smudge-proof cream formula that’s designed to add colour, shape, texture and buildable fullness for up to 36 hours. SKIN OF THE FUTURE Finding the right skincare can take trial and error, but Biomimic is changing the game. The brand’s process starts with a SkinDNA saliva swab test to analyse 12 skin functions like sensitivity and firmness, so they can customise a skincare regimen for you. There’s also a comprehensive range of serums on offer – Biomimic Red Correct Advanced, Ultra Hydrator Advanced, and Retinol + Aloe, $69 each. Skincare just…

EXCUSE #1 You’re Bored of Your Training Plan Training plans may not be as exciting as flitting between the latest trending fitness classes. But they still have their place. If you have a bona fide training plan – not just a bunch of exercises you do out of habit – you’re probably working towards a goal, whether that’s adding muscle, losing fat, or improving on your 10k time. Mix things up too much and you violate two important principles of effective exercising; specificity (to improve your 10k, you should, erm, run) and progressive overload (forcing your body to adapt by applying a greater stimulus than it’s used to). The trick is to tweak your training plan just enough. “Each week, you should be making small increases – lifting slightly heavier,…

The expert view Professor Lillian Edwards (PLE) researches deepfakes at a law school in the UK. Psychotherapist Neil Wilkie (NW) works in relationship counselling. Q What should you do if you find your images used this way? NW: Report it to the police – though their ability to act will depend on where you live – and contact the platform to request that the images be taken down. Q How are deepfakes used in pornography? PLE: It’s estimated that 96 per cent of deepfake videos are pornographic content. Their growth has been driven by increasingly sophisticated technology that makes superimposing a woman’s head onto the body of a porn actress cheap, easy and realistic. It’s often the work of the victim’s former partner, but there have been cases where strangers…

A IS FOR ANTIOXIDANTS Found in fruit and veg, these compounds are vital for protecting cells against free radicals, which may play a role in disease if levels become too high. Antioxidants also help protect your skin. “Aside from wearing SPF, using an antioxidant-laced serum is the most important thing you can do for skin health,” says cosmetic doctor Dr Ewoma Ukeleghe. Antioxidants such as vitamins C and E, idebenone, polyphenols and resveratrol prevent and reduce damage to skin cells by neutralising external free radicals (atoms found in pollution and UV rays that have lost an electron, making them unstable and able to damage skin cells). “They work by giving these free radicals an electron, which then disables and renders them harmless,” adds Ukeleghe. Youth To The People 15% Vitamin…

It’s 4.30pm in LA and Jenna Dewan is “drenched in sweat”, but not for the reasons you’d assume. The dancer and actor-turned-producer, who first hit our screens 15 years ago in the movie Step Up, hasn’t just finished a hip-hop class. Her state isn’t the result of her new fitness fave, Pilates, either. Nope, Jenna is a sweaty mess from general “mum-ness”, she laughs as she tells me on Zoom. And it’s with this openness that she begins our chat. Here, she talks about her evolving relationship with fitness, how she learnt to deal with anxiety, and why her life has only gotten better as she’s gotten older. What was your approach to fitness in your 20s and how did it evolve in your 30s, and now at 40? JENNA:…

01 Tahini As good drizzled on your morning oats as on your Ottolenghi-grade salad, this versatile sesame seed paste is packed with vitamin E, an antioxidant linked to better skin, bone and brain health. “Sesame seeds are also higher in protein than most other nuts or seeds,” says Anyia. 02 GOLDEN BEETROOT That beetroot is good for endurance is well known. Tour de France athletes swear by it, due to its stamina-boosting nitrates. It’s also rich in glutamine, the most abundant amino acid in muscle tissue, and it’s beneficial for heart health, too. Not a fan of the super-earthy taste you get with the purple OG? Its golden cousin packs as potent a nutritional punch with a sweeter flavour. 03 GINGER SHOTS This is a rare juicing trend worth swallowing…

TOP TIPS FROM THE BASE BODY BABES 01 GET GUIDANCE “There are so many great resources to learn from. Whether it ‘s a coach, training partner or online tutorials, make sure you do educate yourself before you start.” 02 BACK TO BASICS “Don’t complicate things. Start off with simple moves and develop your skills with those before you move onto more complex ones.” 03 FOCUS ON FORM “Lifting with the right technique is absolutely essential! Take the time to learn the exercises properly, and never compromise your technique. It’s important to progress in your training, but we don’t want you to be doing this with bad form.” 04 SLOW AND STEADY "Don't rush the results. Use conservative weights and aim for a small progression each week. It’s important to challenge…

THE BIG QUESTION Eating while exercising – yay or nay? Answer You’ve probably seen high-level athletes crush a protein bar or gel during a training sesh. A less likely scenario? Eating a cupcake while working out. Activist and actor Jameela Jamil posts videos of herself munching on foods (like ice-cream) mid-movement to remind herself that she exercises for mental wellbeing and health, not for weight loss. And she’s onto something. “When we eat with the intention to fuel our workouts – whether before or during – we look at food as a way to enhance exercise rather than as something we need to ‘burn off’,” says sports and eating disorder-focused nutritionist Gabriela Barreto. Plus, if you work out long enough (45 minutes or more), your body will likely crave sustenance…

BEST HIIT BRA FOR SMALL BREASTS Reebok PureMove Motion Sense Bra, $75, reebok.com.au SCORE: 86.9/100 Treated with Reebok’s MotionSense tech, the fabric firms up during high-intensity moves. The chest-flattening style was too much for bigger-breasted testers, but great for small-breasted HIIT addicts. PureMove+ is available now too. Expert verdict: If CrossFit’s your go-to, this bra will feel secure, whatever WOD you’re on. Sizes: XS to 3XL BEST TAILORED SUPPORT FOR BIG BOOBS Freya Dynamic, $74.95, bravalingerie.com.au SCORE: 79.5/100 This sports bra does the heavy lifting so you’re free to do the, well, heavy lifting. Props to the padded straps and four-hook fastening for making this one super supportive. Its secure fit makes up for its technical appearance. Expert verdict: This practical design is a trustworthy wear that goes easy on…

For elite athletes, most of whom started training when they were in single digits, sport is who they are, not just what they do. Training and competing govern their diaries; goals and dreams relate to performance; and social circles are often rooted in the sporting world. So, with 33 the average age of retirement for athletes, how can the post-competition world possibly compete? “No matter how well you set yourself up for life after sport, it’s always an anticlimax,” admits Annabelle Williams, two-time Paralympian and vice president of the Paralympic Committee. “No job you’re going to hold in the rest of your life is going to be as exciting as winning a medal. I mean, you just can’t match that high,” she says. With that in mind, how do sportspeople…

GROUND LIVING As in eschewing chairs and beds for sitting and sleeping on the floor. A study in The BMJ observed fewer musculoskeletal problems within floor-sleeping cultures – but this finding has yet to be, ahem, grounded with firm science. HUMAN CONTACT A litany of studies connect close relationships to good health. And, as well as releasing oxytocin, which facilitates bonding, skin-to-skin touch prompts your vagus nerve to drop your heart rate and blood pressure. HOUSE PLANTS Keep them alive and they may return the favou r. See NASA’s 1989 clean-air study for the most effective indoor foliage for removing ammonia, formaldehyde, benzene, xylene and trichloroethylene. Plants can also cultivate productivity. HANGING OUT It’s promoted for spinal decompression, shoulder function and honouring your tree-climbing roots. But Pontzer believes that two…

Earlier this year, when Ash Barty crouched down on Centre Court, head in her hands, taking in the significance of her freshly secured Wimbledon title, she had the backing of a nation behind her. As the 25-year-old tennis star hit the post-championship media circuit, we got new insight into her mental tenacity and were introduced to a new acronym: FOOPO. Fear of Other People’s Opinions – or letting go of it – is a key teaching of Ash’s professional mentor and performance coach Ben Crowe. It has clearly worked wonders for the champ athlete and it’s a strategy us mere mortals could benefit from in our daily (non-sporting) lives. “We all like validation, to be heard and to look for some encouragement, to get that pat on the back,” says…

Mix travel and fitness with these epic destination events SHOTOVER MOONLIGHT MOUNTAIN MARATHON, NZ 19 FEBRUARY 2022 Looking to tick off a marathon? With stunning panoramic mountain views and a track that takes in beech forests, mountain ridges and cliff tops, your mind will be far removed from the pain of those 42.2 kilometres. shotovermoonlight.co.nz LAKES TRAIL FESTIVAL, NSW 1-3 JULY 2022 The Lakes Trail Festival takes you through some of our most beautiful beaches along the coast of Myall Lakes region, this run will – quite literally – take your breath away. lakes100.com.au SIMPSON DESERT BIKE CHALLENGE, SA TO QLD 27 SEPTEMBER TO 1 OCTOBER,2022 Not even Baz Luhrmann could have dreamed up this five-day event staged across the Simpson Desert. Take in the beauty of the outback alone…

LESSON ONE Choose Your Shampoo Wisely Your skincare stash likely consists of various serums and masks that cater to specific issues. Your haircare should be no different, says hairstylist Larry King. “Your scalp and hair’s needs vary throughout the month, due to hormonal changes, stress, how much you exercise and mechanical damage from styling. This means you require different ingredients at different times to combat issues like limpness, dehydration or excess sebum [an oil produced by glands in the scalp],” he explains. Don’t know where to start? We’ve got you. ALL SWEATED OUT You’ll want KEVIN. MURPHY MAXI. WASH, $40.95 for removing excess oil and HIIT-induced sweat and product build-up (dry shampoo is a major offender). Thanks to witch hazel and tea tree oil, this shampoo helps to detoxify the…

The bathroom cabinet of 42-year-old Claire Sanderson has a constant rotation of lotions, serums and elixirs. But a couple of products remain a constant. The first is an oestrogen gel, a few pumps of which are applied to the outside of Claire’s upper arms each morning; the second – a lightweight white cream containing testosterone – gets rubbed along each bicep. They allow hormones to sink into her body through her skin. For those in the know, this regimen offers a solid clue that Claire – who is going through perimenopause – is ‘on MHT’. But while she views MHT as just another ingredient in her ever-evolving recipe for staying healthy and happy – alongside workouts, a plant-based diet and early nights – she’s in the minority. Formerly known as…

No shade to crushing cardio and getting bendy in bridge pose but if your training routine still doesn’t involve a dumbbell, you’re missing some major wellbeing benefits. Humans have been lifting heavy things and putting them back down since the dawn of time. But data shows that less than half of Australian adults do it enough these days, with women even less likely to get the recommended amount of muscle-strengthening activity. The goal is to do strength or resistance training at least two days per week. So, what gives, gals? Felicia Oreb (pictured left) and Diana Johnson (right), the sisters behind female-focused weight training program Base Body Babes, say many of us just don’t know where to start. “Running, walking and aerobics classes are simple to do, don’t require much…

There’s a grainy green solution in a blender. The word ‘detox’ is being thrown around and there are before-and-after selfies comparing day one with day 10. No, you haven’t stumbled across an infomercial circa 2007, nor a dated diet page on Facebook, but on to Lizzo’s TikTok in December 2020. The 33-year-old singer announced to her 18 million fans she was doing a smoothie detox for her health, and she’s not the only one. Shortly after Lizzo’s smoothies went viral, Salma Hayek’s penchant for juicing was given as the prime reason behind a series of agedefying bikini snaps the 55-year-old actress posted to Instagram. There are now millions of videos tagged #smoothiecleanse and #juicecleanse on TikTok, where 40 per cent of users are under the age of 24. Of course,…

SERVES 6 ROASTED BRUSSELS SPROUTS AND FENNEL WITH TAHINI CREAM ◆ ¼ cup (60 ml) filtered water ◆ 600g brussels sprouts, halved lengthways ◆ 1 large red onion, cut in half then wedges ◆ 3 fennel bulbs, tough outer layer removed, cut into 1cm slices ◆ ¼ cup (60 ml) extra virgin olive oil ◆ 1 small handful mint, chopped ◆ 1 small handful parsley, chopped ◆ 4 spring onions, green part only, thinly sliced TAHINI, MACADAMIA & LEMON CREAM ◆ 100g tahini ◆ ¼ cup (60ml) extra virgin olive oil ◆ ¼ cup (60ml) fresh lemon juice ◆ ½ cup (130g) plain yoghurt (or coconut yoghurt) ◆ 1 tsp local honey or maple syrup ◆ ½ tsp ground cumin ◆ ½ tsp salt ◆ Black pepper, to taste ◆…

FIGHT PERIOD POVERTY Modibodi is teaming up with The Good Box to deliver parcels of selfcare items and five pairs of period undies to women and girls experiencing homelessness. Buy a box to donate via thegoodbox.com.au from October 27. FIT KIT DELIVERED Online workouts now come with a side of gear. FLOE Gym (floefit.com) is a box that houses equipment and converts into a bench and barre for use with FLOE’s classes; while pilates fave Fluidform at Home sends members a ball, sliders and bands (fluidformpilates.com.au) ALLBIRDS ACTIVEWEAR Devotees of Allbirds footwear will love its debut performance apparel. The Natural Run Collection features tights, tanks and shorts made from sustainable materials. allbirds.com.au WORKOUT FUEL Fancy munching on something a bit more substantial after your gym sesh? Try BioSlim VLCD Bars…

Get It on for Better Zs The Hindu and Buddhist practice of tantric sex aims to foster connection and groundedness through mindful sex. The lotus position (where one partner sits cross-legged and the other sits on top, facing them) is a fave for its intimacybuilding eye contact and synchronised breathing but it could also spell a deeper slumber. A recent survey tracked the post-coital snoozes of 1,652 participants via sleep monitors over three months. Of the 25 positions performed in the name of research, doggy style increased REM sleep the most, hiking it by 43 per cent, but the lotus came a close second at 39 per cent. Turn on to tune out. SOURCE: THEDOZYOWL.CO.UK SOOTHE OPERATOR Few things are as satisfying as digging your nails into a frustrating bug…

Sitting in my son’s playroom while he was at day care, I stared at his train set, willing the wheels to move and distract me. An hour earlier, an acquaintance had rung my doorbell saying he needed to speak to me urgently. “It’s not good,” he explained. My heart began to pound – had something terrible happened to my son? I held on to the couch, wanting to call my husband in the kitchen, but my voice faltered. Finally, he came out with it: he’d been on a porn site where he’d seen images of me. My first reaction was almost relief – it wasn’t bad news about my son. Then disbelief followed. I’d never sent an intimate photo of myself to anyone and had never shared anything sexual online.…

The founder of lifestyle management group Organise.Curate.Design. (IG: @organise. curate.design) and the super assistant we all need in our lives, Caroline’s job is to help her clients get things done. Having experienced the burn out and heavy mental load that can come with an endless to-do list, she’s all about supporting others in clearing through the clutter and restoring some balance. Think Differently 01 ‘Balance’ is Fluid “Work-life balance is a bit of a myth – I don’t know many people who master a sense of balance all the time. There are days you’ll nail deadlines, manage self-care and spend time with loved ones in the evening. There are days you might eat a doughnut for breakfast, feel like you’re failing at your job and cancel plans because of work.…

Bullet Journalling THE METHOD: Part planner, part diary and part reflection journal, this system – made famous by New York-based designer Ryder Carroll – has gone on to inspire an entire ‘bullet’ method. Fans rave about its mind-clearing and productivity-boosting powers via visually pleasing notes and doodles (see: the 8.3m #bulletjournal Insta posts). In either a ready-made bullet journal or a blank pad, you map out grids for each day in both months and weeks. These are filled with daily tasks, events and financial goals, plus reflections on your emotional state. Here, you use a key to denote what category each item falls into. This might vary, but, loosely, tasks (do HIIT workout) are marked with a bullet point, which can then be covered with a cross to mark completion,…

WHERE’S THE BEST PLACE TO START WITH MHT? “It’s about education,” Davison says. “Get good information and make sure you weigh up the benefits and the risks… for your situation.” Jean Hailes is a not-for-profit organisation dedicated to improving women’s health – check out jeanhailes.org.au for resources about navigating menopause. Fact sheets are also available from the Australasian Menopause Society (AMS) at menopause.org.au. For an initial assessment, Davison suggests sourcing an expert in women’s health, which might mean seeing a specialist other than your GP. IS THERE A CLASS OF HORMONES THAT’S BEST? Body-identical hormones are safe, regulated forms of oestrogen, progesterone and testosterone that are naturally derived (as opposed to synthetically, as with hormonal contraception) and regarded as the gold standard in terms of maximal efficacy and safety, with…

BETTER YOUR BONE HEALTH “We’re at risk of osteoporosis as we age and strength training is the gold standard way of preventing that,” Hagstrom says. And it’s never too late to start – with one study showing that post-menopausal women who followed a strength training program for a year saw significant increases in their bone density. HELP YOUR HEART Research has found that women who strength train are 17 per cent less likely to develop heart disease. Also, less than an hour a week of lifting weights can reduce your risk of heart attack by 40 to 70 per cent. IMPROVE YOUR MOOD Research published in JAMA Psychiatry found that those who did resistance training two or more days per week saw reductions in their depressive symptoms. “Our clients are…

Keep a food diary The first step to tweaking your nutrition to better serve your health goals is getting clarity on your eating habits. “Keeping a diary can help you track and assess your day-to-day patterns,” says Fiuza. “For example, are you snacking a lot? And if so, what’s often the trigger?” Set achievable goals Don’t set yourself up for failure – or worse – by buying into the idea of quick-fix fat loss. “Losing 5kg a week – as some juice cleanse companies claim – is not sustainable,” notes Fiuza. “But shedding up to 1kg is for most people. It’s important to have realistic expectations.” Score nore vegies and fruit “Evaluate how many portions you’re currently consuming and pledge to increase that number,” tips Fiuza. “One easy way to…

Sure, they’re not the sexiest topic in nutrition (unless you’re partial to an eggplant or peach emoji), but fruit and vegetables offer some attractive benefits. Evidence shows that, when consumed daily, they help reduce the risk of diseases, including heart disease and some cancers. There’s also research to suggest they may protect against type 2 diabetes. Currently, the global recommendation for fruit and vegetable intake (set in 2003 by the World Health Organization) is a minimum of 400g a day. Meanwhile, national guidelines suggest aiming for five serves of vegies/legumes daily and two of fruit. With the average daily intake in Australia coming in at only 2.4 serves of vegetables/legumes and 1.4 of fruit, there’s some room for improvement. Portions aside, the way you prepare vegies also affects the benefits.…

Mental Health Comes First “In an industry like modelling, maintaining your mental health is really important. With the ever-changing schedules, being away from family and friends, and the stigma around body image, it’s so important not to compare yourself to others or try to fit into certain beauty standards.” Embrace Your Heritage “My South Sudanese heritage means the world to me but growing up in Australia as a first-generation immigrant had its ups and downs. I faced bullying due to my skin colour, which made me hate the way I looked. But I realised my skin is my culture, my ancestry and a connection to those who came before me – it’s Divine.” Black Lives Still Matter “As the months have passed from the height of the movement’s presence in…