Innholdsfortegnelse for June 2022 i Women's Health Australia

How’s this for an “I can’t believe that’s never happened before!” piece of trivia? Never in the history of Women’s Health Australia has there been a pregnant woman on the cover until now. Never ever. And this blows my mind as we’re a leading healthy lifestyle brand. Where was all the pregnancy content for our fitness-loving community? The answer: it was very hard to find. I really noticed the lack of credible resources when I fell pregnant during the first lockdowns. It took a lot of digging and chats with experts I’d previously interviewed for WH to find the guidance on exercise, nutrition, mental health and birth prep that I was looking for. The issue in your hands is what I wish was around when I was trying to navigate…

If you don’t know Sam Bloom for her sporting feats – she’s won two golds and one bronze at the World Para Surfing Championships and represented Australia in paracanoeing – then you might know her as the inspiration for the global hit movie Penguin Bloom. In 2013, Sam’s life changed dramatically when, while on holiday in Thailand, she leaned against a rotten balcony railing. As it fell away so did Sam, plummeting six metres onto the concrete below. The accident left her paralysed from the chest down. Coming to terms with her new reality, Sam fell into a depression, grieving an old life and sense of self. Then, the unlikely arrival of an injured baby magpie – who the family called Penguin – helped her recover. “I’ll never forget feeling…

SNORING REMEDY This over-the-counter device, designed to reduce snoring, sits inside the nose to improve airflow and breathing. Mute Trial Pack, $19.95, mutesnoring.com ALL ABOUT THAT BASE In the market for a mattress? This hybrid stars a double layer of supportive springs, among its many features. Wowbeds Duo queen mattress, $1290, wowbeds.com.au SELF-CARE DOSE Upgrade the relaxation factor of your tub time with magnesium flakes infused with lavender and chamomile. Amazing Oils Magnesium Sleep Bath Flakes, $24.95, amazingoils.com.au.…

If the perk-you-up promise of a coffee helps get you out of bed in the morning, you’re not alone. Three in four Aussies enjoy at least one cup a day and of those, 28 per cent have three cups or more, reveals a Jura survey. Even people who don’t drink coffee take in caffeine from some tea, energy bars, wellness supplements or pre-workout blends. The thing is, over time, the cells in your brain adapt and you need to consume more to get the same buzz, says Dr Lindsay Standeven, an assistant professor of psychiatry and behavioural sciences at the Johns Hopkins University School of Medicine. That’s when you may find your one-cup habit turning into multiple mugs daily. There are health benefits associated with moderate amounts of coffee (guidelines…

1 BUILD YOUR FOUNDATION Sleep is the number one performance tool, says Wieland. “It affects your mood, movement, memory, and muscle repair – so improving the quality is a great way to feel better on all levels.” And while pro athletes are known to snooze up to 10-plus hours a night, seven to nine tends to be sufficient for most. 2 SET THREE CLEAR TYPES OF GOALS Bet you didn’t realise there are different kinds! They include process, performance and outcome, says Bonta Sumii. “Let’s say I’m on a football team and I want to win the league – that’s the outcome goal.” To get there, you need process goals that rep a route to success (like defending 10 shots on goal per training sesh.) The performance goal measures progress…

You’ve made your work views pretty clear: In a recent poll*, 76 per cent of you said the pandemic has changed your attitude towards work and ambition, with many of you realising that wellbeing and social time are more important. But if ambition for the past decades has been all about clawing your way to the top, then how can we adapt and succeed within these new metrics – and ensure that our work lives feature health, wellness and balance, while also earning enough money to pay rent? We chatted to the experts to find out the answers to your 2022 work questions. IF YOU WANT… A Sabbatical Like the sound of pressing pause on your job for a while? Hell yes. Melanie Eusebe, entrepreneur and author of Financial Wellness…

There are many reasons discolouration occurs, each requiring a slightly different treatment strategy. Here, derms explain how to tackle the top causes of hyperpigmentation to snag healthy, balanced skin. IF YOU HAVE Melasma Melasma is unique in the way it shows up in widespread patches on the cheeks, above the upper lip, or forehead. You may have heard it called “the mask of pregnancy”, because hormonal fluctuations play a key role here, says derm Dr Corey Hartman. While the exact cause is unknown, any combo of hormones, sun exposure, and heat can trigger the onset. THE SKIN-TONE FACTOR “I see melasma equally across all skin types, ” says derm Dr Y. Claire Chang, who adds that it’s actually a genetic factor, rather than your skin colour, that makes you predisposed…

$7.5 billion The global market for smart clothing is set to be worth around this much by 2026 SOURCE: VALUATES REPORTS It started with hot yoga. When Billie Whitehouse moved from Sydney to New York at the end of 2013, a regular class became her antidote to the freezing Big Apple winter. But, with 50 or even 100 yogis in the room, she began to feel frustrated by the lack of personalised adjustments from the instructor. “I’d be like, ‘I wish I knew how to do this posture correctly’ or ‘I wish they’d come up and adjust me here’, ” Whitehouse says. This sparked her idea for Nadi X – a pair of yoga pants that guides your practice. Yes, we said pants. Welcome to the world of smart clothing,…

1 Turn to fibre-rich cauliflower for your tacos Working in batches, blitz 1 head of cauliflower florets (chopped) in a food processor till pebbled. In a large bowl, mix with 3 tbs canola oil, 3½ tsp chilli powder and salt to taste. Divide between 2 baking sheets. Roast in a 230°C oven till browned, 20 to 30 mins, rotating the sheets halfway. Serve with warmed hard taco shells, shredded lettuce and grated cheddar. – BIG LITTLE RECIPES BY EMMA LAPERRUQUE 2 Hate salad? Cook it In a large, oiled pan on high, add the leaves of ½ head iceberg. Toss; add 1 garlic clove (thinly sliced), birdseye chilli (minced), a li’l fish sauce, soy sauce, rice vinegar, black pepper and a handful of toasted sesame seeds. Cook till charred. Serve.…

Its neck is long and smooth, curved like a swan’s. It senses when you’re near and glows violet, whirring, then dispenses perfectly warmed-up lube right into the palm of your hand. For about $270, The Pulse Warmer will do what can easily be achieved by rubbing your hands together a few times. If that’s not doing it for you, how about a smartphone-controlled sex toy that uses sensors to track your body heat and pelvic-floor movements as you masturbate, charting your orgasms in real time? That’ll also set you back around $260. Or what about a 24-carat gold-plated G-spot vibrator? Yours for $18,000. As a sex and relationships journalist, I often think I’ve heard it all… ... until something new comes along that’s either completely genius or so eye-rollingly outlandish…

No matter the season, there’s something about comfort food that’s just good for the soul. Perfect for a cosy night, a rainy afternoon, or for turning a long day around, these recipes from Around the Kitchen Table, by mum-and-daughter duo Sophie Hansen and Annie Herron, celebrate the joy and sense of satisfaction that come with preparing a meal to share. Here’s your invitation to take a pause from your busy life and cook something good that’ll turn even the grumpiest frown upside down. RAVIOLI WITH TOMATO, BASIL AND GARLIC Ravioli is much easier to get on the table than most pastas, because you can freeze it without worrying that the pasta will stick together, and cook it straight from frozen. PREP: 1 HOUR + 1 HOUR RESTING COOK: 10 MINS…

Why does my vagina hurt after sex? ANSWER Sex should always be safe and mutually pleasurable but there are reasons why it might leave you sore. “Most of the time, women experience soreness post-sex due to friction, ” says GP Dr Jane Leonard. She points to a lack of natural lubrication, which can be down to fluctuating hormone levels in pregnancy or (peri)menopause. Key to understanding what’s causing your pain, she says, is when and where you’re feeling it. While pain in or around the vagina could be caused by an infection – like thrush or an STI – itchiness can signal an allergy to a condom or lube. Pain inside the pelvis could be a condition such as pelvic inflammatory disease, endometriosis or fibroids. “If you experience any bleeding…

HOW TO DO IT 1. Start in a squat with a dumbbell between your feet, holding it in one hand with an overhand grip. 2. Power through the hips, knees and ankles to accelerate the dumbbell upwards. 3. Shrug your shoulders and engage core to “flip” the DB, tapping your lower body to support the weight. 4. Using your lower body and core, extend the DB overhead with power. Reverse the move to return to start. WHY WE LOVE IT Explosive moves that work you all over are tough to come by, so give this body banger some love. “Your glutes, quads and hamstrings power the legs, and the back, shoulders and triceps come into play as you lift the dumbbell overhead, ” says trainer and athlete Taylor Rae Almonte.…

Let’s start with the obvious: getting your period isn’t exactly a savasana-like experience. Sure, as a sign of fertility, it’s golden. But the monthly symptoms? Cramps, mood swings, bloating – we’d happily skip those. Making matters worse is how culture has shrouded this perfectly natural, life-giving process in shame for centuries. Enough is enough. Today, one in five parents still say they’re not ready for their daughter’s first period, and only half feel comfortable broaching the topic, according to a survey by Thinx. Even in adulthood, a woman may find herself in an awkward situation trying to, say, tell her male manager or personal trainer why she’s doubled over in pain. “Stigma runs deep, ” says Dr Chris Bobel, a professor of women’s, gender and sexuality studies at the University…

5.3 million The metric tons of tree nuts that were produced globally between 2020 and 2021 SOURCE: INTERNATIONAL NUT & DRIED FRUIT COUNCIL You know nuts are good for you, but do you really know? “Some foods get a gold star for having one outstanding nutrient value, like vitamin C or fibre, ” says sports dietitian Julie Stefanski. “Nuts are unique nutrition powerhouses because they’re high in several things we don’t get enough of, like magnesium, zinc and vitamin E.” They also offer protein and iron, which many women fall short of. Our favourites, in a nutshell… WALNUT This champ is especially high in a plant-based omega-3 fat known as ALA. (These good fats can help fight chronic inflammation, which is at the root of many diseases, says Stefanski.) Yes…

Last winter, I watched my abs slowly fade away. I was maintaining my workouts and eating habits, yet my belly was growing with a baby on the way. I was pregnant and overjoyed, and a six-pack was the last thing on my mind. But I’d be lying if I didn’t admit that I also developed a fear of ‘breaking’ my core and hurting my future fitness goals, to the point where I avoided abs moves entirely in my early pregnancy sweat routine. I knew staying active was healthy for mum and baby, so I sought out a prenatal trainer to ease my worries. Dealing with your abdominals separating is a very real thing in pregnancy and post-partum. In fact, most women will experience it in the third trimester, and it’s…

Modification Stand up by pushing your hips forward instead of jumping for a low-impact move. 1 SUMO SQUAT JUMP TARGETS: Glutes, hamstrings, quads, adductors DO: 30 to 45 secs A Stand with your feet wide, around 30cm beyond your shoulders on each side, with your toes pointing out at 45 degrees. Lower yourself into a sumo squat, as if you were about to sit on a chair, until your thighs are parallel with the ground, or slightly lower if your hips allow. B Jump up with power, then land in your starting position with your knees soft to reduce the impact. Keep your core braced so you maintain a neutral alignment in your spine. 2 ALTERNATING LATERAL LUNGE WITH KNEE DRIVE TARGETS: Glutes, hamstrings, quads, adductors DO: 30 to 45…

THINK DIFFERENTLY 01 Reframe Your Purpose “Even if [you’re not in] your ultimate job, try to find purpose in it. Many people talk about not being able to make change or try something new because they have a mortgage or commitments that don’t allow it. This is true some of the time, but we might also be prioritising expectations over following our true passions. You could rent a house, or is owning more important to you? If so, you’ve found the purpose in what you’re doing so lean into that. If not, sell your house, go and rent, and love what you do each day!” 02 We Can All Be Role Models “We all have an opportunity to make an impact every day, even with small gestures. One of my…

If you’re part of a queer or lesbian couple and want to have a baby, you might think a lack of sperm would be the main difficulty in getting pregnant. The good news: there are ways around that, like intrauterine insemination (IUI) or in vitro fertilisation (IVF) with donor sperm. The bad news: queer couples conceiving in those ways are commonly advised to undergo fertility tests experts say they might not need. “A fertility clinic is often a first stop for questions about IUI for queer women, but research shows it can result in aggressive timelines and invasive treatments, ” says Dr Amanda Roth, assistant professor at SUNY Geneseo, who experienced this herself. In comparison, many straight couples aren’t advised to head into a clinic (and start spending $$) until…

“As a model, I’m expected to constantly bring it in terms of confidence, but I still have off days. I think that, no matter what industry you work in, we all have them. On these days, it’s important to be kind and patient with yourself. For me, I just ride it out, knowing it will pass. I know it’s cliche, but my philosophy is all about perceiving the mind and the body as one and finding balance within. My self-confidence always surfaces when I’m working out, keeping my brain stimulated and eating well. But even when I’m doing everything right, I have my moments. That’s why I try and make it to the beach for sunrise or sunset each day. I love staring at the ocean; it holds a special…

TIFFINY HALL HAS HAD AN ILLUSTRIOUS CAREER IN HEALTH AND FITNESS, FROM GLADIATORS TO BECOMING CEO OF HER OWN WELLNESS EMPIRE, BUT WHAT FEW REALISE ABOUT HER IS THAT SHE’S ALSO A MINDSET MASTER. Take, for example, her three-hour reset rule, where every three hours, you reset and reassess. So, if you indulged in something you regret, instead of dwelling on it, you focus on your goals – a genius trick that makes getting back on the horse a cinch. Then there’s her colour-coded diary, in which she divides activities between red for stressful and green for relaxing and replenishing. Now, the 37-year-old mum of one (soon to be two) is taking on bounce back culture, seeking to replace the BS idea that women must shed kilos to ‘bounce back’…

IF YOU’RE… A FIRST-TIMER Lovehoney Magic Bullet, $24.95, lovehoney.com.au There’s a reason a bullet vibrator is the most popular first sex toy: it’s super user-friendly. Just press the on switch and use the pointed tip on, against or around your clitoris and vulva. Most bullet vibrators at this price have one speed – this has 10. Magic, indeed. IF YOU’RE… IN A COUPLE Tease Finger Vibrator $24.95, lovehoney.com.au This device is designed to fit snugly on a finger – your own or someone else’s. Pop it on and let the good times roll. Coat the toy with plenty of water-based lube to enjoy it at its breathtaking best. IF YOU’RE… ON THE DOWN-LOW Smile Makers The Firefighter, $74.95, happycollective.com.au Not only is it silent, its sculptural quality means it’s not instantly clock-able as…

3739 A JAPANESE STUDY OF THIS MANY ADULTS DISCOVERED THAT A HIGH-FIBRE DIET IS LINKED WITH A REDUCED RISK OF DEVELOPING DEMENTIA, POSSIBLY BECAUSE OF HOW THE BRAIN INTERACTS WITH THE GUT. HEAD TO PAGE 100 FOR WAYS TO BOOST YOUR FIBRE INTAKE. SOURCE: NUTRITIONAL NEUROSCIENCE CAN THE DIET DRINKS You may have an increased response to food cues after drinking a sucralose-sweetened drink, compared to one sweetened with sugar, suggests University of Southern California intel. So that ‘light’ fizzy drink may cause you to overeat at your next meal. Plus, a UK study found sugar substitutes, like sucralose, may harm beneficial gut bacteria. Not-so sweet. Go Nordic for Your Heart Berries, veggies, fish and whole grains are staples of the Nordic diet – a winner for ticker health. Scientists…

Hair Heroes To give your hair the best chance of growing long and strong, your scalp needs to be in top condition, which is where a lightweight serum comes into play. The Ordinary Natural Moisturizing Factors + HA for Scalp, $21.80, is infused hyaluronic acid and squalene to hydrate, whereas Guerlain Abeille Royale Scalp & Hair Youth Oil-In-Serum, $214, features Dynamic Blackbee Repair for a heavy hit of nourishment. WASTE AWAY Sometimes your bathroom needs a chic addition that delivers on the practical front. No. 2 Post Flush Perfume Drops, from $19, is bursting with zingy notes of mandarin and geranium; add a few drops to your toilet bowl after using it to negate any lingering odours. TREND ALERT SKIN SNACKING Flash treatments that can be done at your desk…

If your bedroom has become more of a sleep battleground than a sleep sanctuary, you’ve got tired company: 35 per cent of women report often or always being overwhelmed by thoughts when trying to sleep, reveals the Sleep Health Foundation. That’s why we tracked down Dr Sophie Bostock (thesleepscientist.com), a pro who works with the likes of entrepreneurs and athletes, for her nocturnal know-how… #1 Rethink Sleep’s Role “We used to think about [sleep] as just for recovery. But the really exciting area, where the science is leading us, is proving that sleep isn’t just about getting back to where we were yesterday – it’s about improving mood, performance and memory; repairing damaged cells; making our muscles stronger; enabling us to focus better the next day; waking up able to…

Walnut Pea Pesto In a food processor, chop 60g toasted walnuts, 1 spring onion, 10g mint leaves and 2 tsp lemon zest. Pulse in 300g frozen peas (thawed), 60g grated pecorino Romano and ½ tsp each salt and pepper. While running, add 2 tbs olive oil; process until smooth. Pistachio-Crusted Fish Season 4 pieces of white fish with salt and pepper; brush 1 tbs Greek yoghurt on each. Mix 30g panko breadcrumbs and 25g shelled pistachios (finely chopped) with 1 tbs olive oil; sprinkle over the fish. Press to adhere. Bake on a foil-lined tray at 190°C until opaque, 12 to 15 mins. Mocha Nut Clusters Melt 120g bittersweet chocolate with 21/2 tsp instant espresso powder until smooth. Fold in 50g each of toasted hazelnuts, cashews and almonds. Spread on…

Use your fingers to measure the severity of DR and your progress, says Leah Keller, certified personal trainer and creator of Every Mother’s EMbody Program. Like this: 1 Lie flat on your back with your knees bent. 2 At your belly button, place three fingers pointing down your midline towards your toes. 3 Lift your head an inch to engage your abs, so they ‘grab’ your fingers. Add or subtract fingers as you feel for the width and depth of the gully at the midline. 4 Repeat 6cm below and above the belly button. Any gap wider than 2.5cm indicates DR.…

Picture this: You’re about to “perform.” (We’re talking anything from public speaking to running a 10km to having a tricky convo with your boss.) You feel the familiar sensations of sweat forming on your neck and your heart beating quickly. Stop and remind yourself: ‘I can do this. I’m not afraid of a challenge.’ Now, subtly shift your breathing, inhaling, then exhaling for twice as long. You might be clenching your jaw too; let that go. You probably feel calmer and more confident just reading this, right? This type of self-assurance practice includes the tools you’d learn in sports psychology, or performance coaching. For decades, experts taught athletes in particular how to use these skills both in their sport and out in the real world. But it’s becoming more common…

WEEKLY EPISODES Join the Women’s Health Australia team as we talk with a few well-known names and leading experts about all aspects of health and wellbeing in our weekly podcast. From the impact of orgasms on mental health to debunking the latest diet fads, no topic is out of bounds in this podcast series. These chats are honest, backed by research, and uninterrupted. FIND ‘UNINTERRUPTED BY WOMEN’S HEALTH AUSTRALIA’ ON APPLE PODCASTS, SPOTIFY OR YOUR FAVOURITE PODCAST PLAYER…

Sperm is a precious commodity and demand outstrips supply. Rainbow Fertility’s Addam Donor Bank app is a relatively new tool that offers both local and overseas donors in one spot, so those seeking sperm can filter profiles of donors according to race, hair and eye colour, things that matter to a lot of would-be parents who’d like their offspring to have similar features to them. The benefits of using donor-recruited sperm from a clinic like Rainbow Fertility include: ■ Knowing the donor has undertaken counselling and understands the legalities of being a donor, including having no legal rights to the child ■ Knowing that the quality of the sperm is checked thoroughly to exclude any transmittable or genetic diseases ■ A three-month quarantine period for sperm donation is enforced and…

Credit where it’s due: The beauty industry is next to none when it comes to hopping on the Cool New Thing bandwagon, even when that cool thing is… well… pretty old. Mushrooms – the skin saviour du jour – have been considered a major player in traditional Chinese medicine for basically ever, due to their anti-inflammatory properties and antioxidants. And now, thanks to increasing consumer demand for natural ingredients and continued research finding that mushrooms can offer preventive and healing benefits across a wide variety of skin concerns, they’re dominating store shelves and social feeds, fighting for the coveted open spot in our multistep routines. Sceptical? Try any of these products, spiked with various kinds of shrooms, and you’ll get the hype. Magic indeed. 1/EYE CREAM Hero ingredient: reishi mushroom…

Forget HIIT. Combining Pilates moves with cardio, HIIP is the new workout you have to try. In this exclusive sneak peek into Tiff Hall’s new pregnancy-safe workout stream, available on TXO Life, the superstar trainer takes us through a HIIP workout that strengthens, mobilises, aligns and sculpts the entire body – all in 20 minutes! It’s good for during pregnancy and post baby – although you should always check with your doctor or midwife before starting a new exercise program. Enjoy! Complete 3 rounds of the following 6 exercises 1 PILATES BOXING REPS: 20 WORKS: arms, core, pelvis HOW TO: A. Kneel on floor. Slightly hinge from the hips. B. Extend one fist out from your chin punching with your front two knuckles as you simultaneously extend your other fist…

SPEAK UP You’re not obliged to disclose your condition in most circumstances, but “your employer can’t support you if they don’t know what’s difficult for you, ” says Loudoun. It might help to gather resources about your condition and bring a support person, such as a colleague or family member, to the meeting. KNOW YOUR RIGHTS You have a right to request flexible working arrangements and, “If your chronic illness is being shared without your consent or you are being treated differently to others in the workplace by people you haven’t discussed your illness with, you could be being treated unfairly at work, ” adds Loudoun. Contact Fair Work Australia, the Australian Human Rights Commission’s National Information Service, and the WHS regulator in your area. LEARN If you don’t have…

BEVVIE BENEFITS: • HYDRATING • MAY RELIEVE NAUSEA • NATURALLY SWEET • NO ADDED SUGAR GOOD TO KNOW If you want an earthier version of this mock-a-rita with added nutritional value, try adding 1 tsp coriander per serving, which contains vitamins A and K, potassium, and folate. Imagine a drink that’s fancy, tasty and nutritious. Nothing you can get down the pub springs to mind does it? That’s why you need these non-alcoholic wonders in your life. They pack max flavour, min added sugars and, if you’re expecting, you’ll also be overjoyed to hear they target common pregnancy symptoms like nausea and constipation. Cheers to that! BEVVIE BENEFITS: • CONTAINS FIBRE • MADE WITH WHOLE FRUIT • NATURALLY SWEET MOCK-TINI KEY LIME PIE MOCK-TINI SERVES 2 This is the perfect…

EMBRACE THE CHAOS “Our world is a very organised kind of chaos. It’s fun raising three boys; each day is different. It’s so nice to be able to walk my children to school each morning and collect them in the afternoons, on foot. I [also] love working on Share The Base [my not-for profit beauty company], being able to give back is so fulfilling and very important to me. It’s a value I impart on my sons.” VARY EXERCISE TO STAY CONSISTENT “I enjoy working out and schedule time each day to make it happen. At the moment I love to walk everywhere in New York – it’s exercise without even realising. For many years I’ve worked out (when possible) with my personal trainer Rodney. He’s old-school and hardcore –…