Innholdsfortegnelse for January 2022 i Women's Health Australia

Lately, I’ve been feeling like life’s demands are on the verge of overwhelming me, so I’ve been putting daily practices into place to stay centred. Gratitude is one of them. I’ve been practising it to the point I even thank my shitty moods when they arise, because they highlight when something needs to change. It also makes me laugh out loud at the ridiculousness of thanking said Shitty Mood and the result is an instant lift. It just goes to show that you can take pieces of advice and make them work for you. Like our cover star Halle Berry, who at 55 trained like a UFC fighter to get into shape for her new role. When she talks about cultivating a sense of peace, for her it’s about not…

Berry Good Combo Pair your blueberries with Greek yoghurt for a solid snack. A protein in cow’s milk may help the body absorb more anthocyanins (a nutrient found in the fruit that’s shown to act as an antioxidant and lower blood pressure) and their by-products, translating to an even healthier mouthful. SOURCE: JOURNAL OF AGRICULTURAL AND FOOD CHEMISTRY MOOD FOOD Our mental health may be more closely linked to diet than blokes’, say researchers at Binghamton University in the US. They found that poor dietary habits – such as eating fast food, skipping breakfast and over-consuming caffeine and high-glycaemic foods – were more strongly associated with mental distress in women than men. The study authors also pointed out that a healthy lifestyle – starring fruit, dark leafy vegies and exercise…

Do the Twist Your obliques will sing for days after this weighted plank rotation press – a posture perfecter and side-body sculptor STEP 1 Start in a side plank position with your shoulder directly over your elbow and feet stacked. Grab a light dumbbell with your top hand and reach it up toward the ceiling. STEP 2 With control and with your core and glutes engaged, lower the weight, bending the top arm to thread the weight between your bottom shoulder and torso. Return to start by restacking the shoulders and reaching the weight to the ceiling. Repeat reps, then switch sides. RATING CORE CRUSHER: 3/5 WHY WE LOVE IT Shoring up your core via weighted side plank variations like this one can reduce your risk of back pain, improve…

PROBIOTICS Not all fermented foods contain live microbes, but research says yoghurt and milk kefir are the most likely to have probiotic effects. PREBIOTICS Raid the vegies aisle; onions, garlic, bananas, chicory root and Jerusalem artichokes are all plants packing a prebiotic punch. POSTBIOTICS Postbiotics can be consumed as part of fermented foods, but they don’t need to be ‘alive’. Find them in ‘kraut, kimchi and sourdough.…

TYPE 1 DIABETES Unlike type 2 diabetes, type 1 isn’t ‘caused’ by weight or diet, but by immune cells attacking insulin-producing cells in the pancreas. An estimated 130,000 Australians have type 1 diabetes. Symptoms include feeling very thirsty and tired and recurring thrush. MULTIPLE SCLEROSIS (MS) More than 25,000 Australians have MS, which affects the nervous system. Symptoms include vision problems, pins and needles, pain, muscle spasms and fatigue, as the immune system attacks the coating that protects nerve fibres. RHEUMATOID ARTHRITIS Rheumatoid arthritis happens when the immune system mistakenly attacks the lining of the joints, causing inflammation, pain, swelling, stiffness and redness. It affects 456,000 Australians and is 1.5 times more common in women.…

SARAH LIU is the force behind The Dream Collective and a champion for diversity, inclusion and female representation in the workplace Think Differently 01 Go Outside the Box “A pivot may be just what you need for your next career move. Tech offers sustainable and rewarding paths. Companies are aiming to solve big problems, so assess how your skills and strengths can help them further their mission. Zoom out, rather than in. Also, 43 per cent of roles advertised by tech companies are non-technical – you don’t have to understand ‘tech speak’ or have a degree in software engineering to work in this space.” 02 Reframe Career Change Nerves “Don’t feel you need to get to a place where you don’t worry or get nervous at all; think about turning…

PRACTISE SEPARATION Shutting down on time, then checking emails at night? Psychologist Gail Kinman advises separating work from home with activities like going for a walk. DON’T MULTITASK Splitting your attention can lose up to 40 per cent of your productivity. Try tackling your to-do list one task at a time instead. DO SOME DIGITAL HOUSEKEEPING Ah, emails, the workaholic’s crack. “Turn off alerts and only check emails at certain points of the day, advises Kinman. Amen to that. REWARD YOURSELF Treat yourself for logging off on time. “A good example might be trying a new recipe,” says Kinman.…

For the fitness lover Upgrade your sports kit, home gym or well-worn essentials with these WH-loved picks For the self-care superhero We’ve all had a tough few years, so a gift to encourage a bit of mental wellness will be a win 1. Urban Greens Grow Your Own Tea kit, $29.95. Including seeds, a pot, soil, a mug and more. Pick from peppermint, echinacea, lemon balm and chamomile kits. For the tech-obsessed These clever tools and devices will impress even the most ardent gadget gurus in your life For the eco warrior Make it easier and more stylish to be eco-conscious.Bonus points for recycled wrapping paper…

“It was when I found myself sitting on my deck with a glass of wine, drunk, sobbing and thinking ‘I don’t even want to drink this, but I can’t stop’, that I realised I’d hit rock bottom,” recalls Faye Lawrence, 48, a sober coach and founder of booze-free social group Untoxicated. “Drinking had stopped being fun. I felt like I’d lost control.” Irene Falcone, 46, an entrepreneur and founder of zero-alcohol marketplace Sans Drinks, reached her own tipping point two years ago. “We think about alcoholism as the man on the corner drinking vodka out of a paper bag. But there’s a grey area lots of us fall into – and I realised I was probably tipsy more often than sober,” she says. Stories like these are more common than…

STORE CUPBOARD HERO TINNED BUTTERBEANS BUTTERBEAN, PEPPER AND Walnut Salad 3 SERVES 3083 KJ 55G FAT 34G CARBS 18G PROTEIN An easy one to prep ahead of time, this dish is packed with 18g fibre per serving thanks to the beans, helping to control your cholesterol levels and save your blood sugar from the 3pm slump. Can’t find butterbeans? Try cannellini or haricot beans instead. ◆ 3 red, orange or yellow capsicum ◆ 75g walnuts ◆ Large bunch of parsley, finely chopped ◆ 1 garlic clove, finely chopped ◆ 5 tbs olive oil ◆ 1 tbs sherry vinegar ◆ 200g cherry tomatoes, halved ◆ 400g tin of butterbeans, drained and rinsed ◆ 1 small red onion, finely sliced ◆ 2 tbs capers, drained and roughly chopped 1. Preheat the oven…

3 SERVES OF FRUIT & VEG MISO KALE SALAD AND SALMON Eating your greens should be a pleasure, not a punishment. This flavoursome recipe delivers in droves. THE CHEF Judy Joo is a Korean-American chef, restaurateur, and host of TV show Korean Food Made Simple. SERVES 4 ◆ Juice of ½ lemon ◆ 170g kale, shredded, stems removed ◆ 60g baby spinach ◆ 2 tbs flaked almonds ◆ 1 tbs toasted pine nuts ◆ 1 tbs toasted pumpkin seeds ◆ 1 tbs grated Parmesan ◆ 4 salmon fillets, chilli-glazed ◆ Spring onion salad ◆ 1 tbs Korean yuja pickles FOR THE DRESSING ◆ 2 tbs finely sliced shallots ◆ 3 tbs soy sauce ◆ 1 tbs white miso ◆ 2 tbs rice wine vinegar ◆ 1 tsp white sugar ◆…

Reclaim your innocence “[As a child] I generally thought that I’d develop like every other girl, but obviously when I got to my teen years [and went through puberty], it was like childhood was over. The world I’d created in my head was not real and it shook me. Now, as an adult [and after having gender confirmation surgery], it’s all about unlearning all that tension. I realise now that how I felt and how I looked at the world and myself as a child is how it should be.” Supportive parents are magic “At home, I was allowed to do whatever I wanted. My mum let me dress up in her clothes and make-up. She let me express how I truly felt on the inside and understood those emotions…

“I’m grateful for my running buddies. Sunrise, sweat and convos about anything. The perfect way to start the day. I couldn’t have made it through the challenges of lockdown and home school without them.” ZARA (FAR RIGHT), DESIGNER “I’m most grateful for my strong, resilient family – here and overseas – acupuncture, and of course, ye olde espresso martinis! Thank you, Mr Archie Rose! Note: the last two don’t mix well.” AMANDA, ART DIRECTOR “My older brother’s wedding was the single best day of 2021. It was a reminder that, when it all comes down to it, love is what sustains us all, especially during these times of uncertainty.” JESS (CENTRE), DIGITAL CONTENT WRITER “The best part about 2021 was this tiny human. An absolute ball of sunshine, being able…

I’ve always been prone to tears. Recently, I cried at some blunt comments an editor had made on an article I’d written. And then once more because my flatmate had again refused to empty any of the bins, which I interpreted as a personal attack – all before 11am. I know there are upsides to my sensitivity. I have a stash of nonoccasion-specific cards in my desk drawer ready to be filled with heartening words and inside jokes before being sent to loved ones having a shitty time. And my room-reading abilities allow me to navigate the moods of bosses to ensure my requests, updates and jokes land smoothly. But the frequency of my crying sessions has ramped up over the past 18 months or so, leaving me stepping out…

The words ‘summer skin’ call to mind a J.Lo video circa 2002; dewy skin, invisible pores and the kind of glow only achieved when writhing around on a beach constitutes ‘work’. The reality of summer skin for most of us looks a bit different. The season brings a slew of skin saboteurs: from the afternoon negronis you’ve been sinking increasing your risk of photodamage (skin changes caused by sunlight exposure), to the pigmentation that’s appeared thanks to over-excited melanocytes (more on those later), the summer months can spell dermatological disaster. The good news? We’ve recruited the experts to find out why. SKIN SETBACK ONE TOO MANY Upping the alcohol you consume does your dermis no favours, according to Dr Jinah Yoo, a leading consultant at Sk:n Clinic. “Alcohol deprives the…

So, when did you last clean your phone, eh? Trust us, it’s a good question. “Studies have shown our phones are covered by at least 10 times more bacteria than toilet seats,” says dermatologist Dr Leona Yip. “The build-up of contaminants on the screens, held in close contact to our skin and often for prolonged periods, can clog pores and cause or worsen breakouts.” Yikes. Besides cleaning your phone on the regs, try La Roche Posay Effaclar Serum, $59.95, boosted with salicylic acid to soothe the appearance of blemishes, and Raww Bakuchiol Boost Face Oil, $44.99, to reduce breakout severity. 25% of Aussies clean their phone every day, 22% clean it every few months, 35% use their phone while on the toilet. SOURCE: TELSTRA BRONZED BEAUTY Forget bronzing powders for…

It’s a truth universally acknowledged – in gut-health-savvy circles at least – that supporting your gut bacteria helps support your health as a whole – from mental wellbeing to good digestion and a well-functioning immune system. Given the impressive ROI presented by ensuring your own microbiome is thriving, it makes sense that the market for supplements purporting to help you do just that is booming. The type you’re most likely to have come across is probiotics, which are the fastest growing supplement in Australia. But the popularity of prebiotics is also growing and, more recently, you may have heard about postbiotics, too. Confused much? Let me explain. First defined in 2001, probiotics are (to quote the official scientific definition) “live microorganisms that, when administered in adequate amounts, confer a health…

EVELYN’S STORY The first thing Evelyn Forsyth-Barnett, 30, reaches for when she wakes up is her packet of beta blockers – the first of 15 pills she has to take daily. As well as the beta blockers, there’s 20mg of carbimazole four times a day to manage her overactive thyroid, two different antibiotics to help fight off bowel infections, and loperamide (to slow the bowel) taken before meals and at bedtime. “I wake up feeling awful,” she says. “Fatigue is constant; energy has to be carefully conserved.” This can be the reality of life with an autoimmune disease, so called because it involves an individual’s natural defence system attacking the body’s own cells, believing healthy structures to be harmful foreign outsiders. Evelyn, who works for a not-for-profit, suffers from two:…

Reusable Pads Picture the scene… You, washing and reusing your pads instead of chucking them in landfill. Dave Atty would be mad proud. We like Hannah Pads because they’re pretty. From $12.95, the brandhannah.com.au Period Knickers With so many brands of period undies to choose from, we suggest thinking about what your flow and lifestyle is like to find the right ones. We’re partial to Modibodi because of its big range. From $21, modibodi.com Organic Tampons Just can’t let go of disposables? At least go organic. Femme Organic are 100 per cent cotton and avail in subscriptions. From $6.50, femmeorganic.com…

Two very important lash questions answered DO GROWTH SERUMS EVEN WORK? The only ingredient that’s proven to increase hair growth is called bimatoprost. It’s been approved for cosmetic use in the US, but not yet here in Australia. A more affordable option is a lash conditioner, like Hair Folli Natural Eyelash Growth Serum, $88, which makes your lashes look longer by hydrating and strengthening them. SHOULD I BE USING A LASH PRIMER? If you wear mascara for a good 12 hours a day and want it to stay put, an eyelash primer is a must. “It plumps lashes and creates a smooth, fanned-out base for easy mascara application,” says make-up artist Lindsey Williams. “Primers also help your mascara stick better for longer wear.” Try Morphe The Big Prime Lash Primer,…

WH: Halle, how did you choose Valentina for this role? What drew you to her initially? HALLE: I knew I had as my opponent. Having another actor who didn’t know the sport inside and out would make my job harder. It had to be a UFC fighter, and to make it real, it had to be someone in my real body weight – so a flyweight. Who’s a better flyweight person to fight in the UFC than the champion? I was a little intimidated at first because I thought, Will the champion be in my movie? I asked her, and luckily for us, she agreed to do it. WH: You had a dream team helping to prepare you physically for this film, but did Valentina also help to teach you?…

“So many people have used up a lot of emotional and physical energy to get through the pandemic,” says Rachelle Michalow, clinical practice facilitator at Lifeline. “The holiday period can be a reminder of financial struggles, loss and strained family relationships, as well as feelings of worry, sadness or loneliness, which may be highlighted even more this year.” That’s why we’ve recruited some top experts in mental health and emotional wellbeing, so you can choose the right self-care strategies for you – and cultivate resilience, positivity and hope for the festive season and beyond. 01 RESET YOUR STRESS RESPONSE Not as cool, calm and collected as you’d like? Your default reaction when things don’t go well impacts how you conquer hurdles. Let’s ID your coping style – plus how to…