WellBeing_-_December_2019

INSPIRED LIVING*Naresh Jariwala* ANNUAL EDITION Create a kinder On-trend skincare oils Transformative travel world Heal with the ocean Salt to soothe the soul Your stars for 2020 Cook Consciously Root to Stem Roam with wild elephants Calm parental anxiety Tech revolution for good Issue 184 AUS $12.00* special report NZ $12.00 (Both incl GST) GET STRONG WITH SOUTH Fall back in love AMERICAN SUPERFOODS Meet blind surfer Derek Rabelo Build courage Explore NSW gems

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*Naresh Jariwala* TRUE LUXURY ADVENTURES IN EUROPE “I will take you by a dear dirty back way, Miss Honeychurch, and if you bring me luck, we shall have an adventure.” – E.M. Forster, A Room with a View Experience the continent at its most authentic and most refined – from the dazzling cities of the Grand Tour to more emerging destinations and hidden gems. Enjoy A&K privileges including outside-hours access to palaces, museums and basilica, fine dining in splendid villas, tastings in ancient cellars, private audiences and command performances, all far from the madding crowds. Explore a Europe less travelled aboard a luxury canal barge through rural France, Italy or Britain, or enjoy fascinating new journeys in the Caucasus, behind the old Iron Curtain, to the Baltic capitals, in northern Scandinavia, or in other less-visited yet emblematic cities like Krakow or Seville. Every A&K journey is designed to allow you to relax into a local pace and enjoy an authentic European experience, where your encounters are more likely to be with local residents than with other travellers, and where – if you’re lucky – you shall have an adventure. Because at Abercrombie & Kent, we understand great travellers are driven by curiosity, by a spirit of adventure, and how you travel and why you travel is as important as where you travel. Talk to your travel agent or call Abercrombie & Kent on 1300 851 800. www.abercrombiekent.com.au

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“To all who are searching for a path to freedom, peace and happiness. The path begins where you are. The frst step is inward.” Paul Bedson, Yarra Valley Living Centre *Naresh Jariwala*

*Naresh Jariwala* The Yarra Valley Living Centre PZHUV[MVYWYVÄ[VYNHUPZH[PVU[OH[ promotes a whole-person (holistic) and PU[LNYH[P]LHWWYVHJO[VOLHS[O healing and wellbeing. We believe you have the power to bring HIV\\[WYVMV\\UKJOHUNLPU`V\\YOLHS[O `V\\YZ[H[LVMTPUKHUK`V\\YSPML Learn how at one of our transformative retreat programs. Visit www.gawler.org/wellbeing or Call 1300 651 211

*Naresh Jariwala*From the editor-in-chief This is a tale of two birdies. Well, in fact it’s a tale of four birdies but that doesn’t have the literary impact as an opening line of the “two birdie” version. The tale though does begin with two birdies, two “welcome swallows”, in fact. In case you don’t know, welcome swallows are beautiful little birds about 15cm long, with metallic blue-back heads, backs, wings and forked tails. Their belly is grey and their chest a rusty brown. The name “welcome swallow” originated from sailors who knew that the sight of these birds meant that land was not too far away. When we first moved into our current house around 10 years ago, within a month of our arrival a pair of “welcome swallows” built a beautifully formed bowl-shaped mud nest on top of the floodlights outside our back door. Then they left. Perhaps they decided that the architectural merits of the nest weren’t really up to scratch. Maybe they were participants in an avian reality TV show and were voted off for some feathery scandal. Or maybe they decided we were a bit too boisterous as company (we did have a baby and a three-year-old back then). Whatever their motivation in departing, they left behind them a perfectly formed and unused piece of birdy pottery as a gift that we felt would be churlish to remove. So for 10 years that cup of moulded mud has perched outside our back door, untouched, until just recently (and this is where the two birdies become four) two other welcome swallows decided they would move in. Whatever objections the original pair had to the site, the most recent pair saw none and lined the nest with feathers and whatnot before laying eggs and settling in. At first, they would jump off the nest anytime we came near. But over time they’ve seen us chase off other threatening birds and beasties, keep a respectful distance from the nest and say embarrassing things to them in what we assume to be a voice that would be encouraging to the swallow intellect (such as, “It’s OK widdle birdy, you’re safe,” I’m sad to report). This accumulation of behaviour seems to have convinced them that we are at once too moronic and disinclined to cause them harm. So, the welcome swallows have been made welcome and we get to watch them from our deck as they dive and swoop in the pursuit of insects to sustain them as they brood. It’s a beautifully balanced reciprocal relationship, which is the nature of giving. Relationships are not about giving equally to one another, they’re about giving what you can. If the swallows expect us to catch insects to entertain them, they’ll be sadly disappointed. Similarly, we can’t genuinely hope that the swallows will provide us with shelter and protection. A gift doesn’t need to be matched, that’s bartering. Giving is about acceptance and appreciation, which are, in the end, the truest gifts. Terry Robson EDITOR-IN-CHIEF Join the WellBeing community VISIT US ONLINE wellbeing.com.au SEND US YOUR FEEDBACK [email protected] LIKE US ON FACEBOOK facebook.com/WellBeingMagazine FOLLOW US ON INSTAGRAM CHECK US OUT ON PINTEREST pinterest.com/WellBeingMag instagram.com/WellBeing_Magazine FOLLOW US ON TWITTER twitter.com/WellBeing_Mag SIGN UP TO OUR E-NEWS wellbeing.com.au/stay-connected 8 | wellbeing.com.au

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*Naresh Jariwala* 52 76 Contents 30 Community oil, baobab oil, hemp seed oil, sea mindset will equip you well for buckthorn oil and more.   the nomadic journey ahead. 12 Your Say 36 Root-to-Stem Cooking 70 Self-Care WellBeing readers tell us what’s Keen to cook more consciously and Developing and maintaining a self- on their minds. reduce your food waste? Embrace care practice can take time and root-to-stem cooking by using the effort, but it is just as important for 24 Road Test whole food item in the kitchen. your emotional and mental health. We put the latest wearable tech 46 A Good Dose of Salts 94 Astrology 2020 to the test. Explore wellness-enhancing salt- Discover what the planets have in based therapies such as flotation store for you in 2020, according to 26 Holistic Journey therapy, halotherapy, Himalayan salt your sun sign. John Ogilvie, the founder of Byron Yoga lamps, salt scrubs and more. 100 Kindness Centre, shares the most important 76 Special Report: South American A kinder world is the result of billions lessons he’s learned from yoga. Superfoods of individual acts of kindnesses. Find Long before the term “superfood” out what you can do to contribute. 28 Art for Art’s Sake was coined, South Americans in 112 Building Courage Tina Spice finds repetitive fine-line places like Peru were growing Bringing more psychological drawings a meditative process. foods renowned for their health courage into your life will lead you and life-giving benefits. towards the life you want to live and 169 What’s On the person you want to be. What’s coming up for you, plus Body, Mind & Spirit what’s inspiring us. 16 Lifelines Beauty, Food & Health Read about “imposter syndrome” in our body and soul section. 14 The Pulse Read about mushrooms and sperm 52 The Healing Power of the Ocean in our medical news section. Being near the ocean provides a bounty of physical and psychological 20 Supplement health benefits that you may not Loaded with healing nutrients, krill be aware of. oil can be used to treat PMS and the liver. 64 Yoga for Travellers Whether exploring in your home 22 Healing Food country or abroad, packing a yogic We take a look at the powerful anti- inflammatory effects of pineapple. 30 Trending Skincare Oils Discover the latest oily offerings to hit the beauty aisle: açai berry OUR SECTIONS: Community Beauty Food Health Body 10 | wellbeing.com.au

*Naresh Jariwala* 136 36 42 Planet & Travel 150 Education Focus News from our natural health 136 Transformative Travel 18 Green Beat educators, this issue: Australian Travelling exposes you to new places Read about green materialism Traditional Medicine Society. and cultures and can also serve as and more in our environmental a way to help you love and accept your news section. 152 Natural Beauty body — just the way it is. Carla Oates reveals the many ways 56 Doer & Thinker: Derek Rabelo your gut health affects your weight, Home, Parenting Get to know Derek Rabelo, skin and metabolism. & Relationships a blind surfer who travels the world inspiring others to eliminate 153 Quick Kitchen 42 Insect-Friendly Gardens excuses and go for goals. Lee Holmes offers eco-friendly Help insects on the decline by ideas for the festive season. building your own bee- and insect- 118 Technology friendly garden. We explore whether the technology 154 The Conscious Life revolution is taking us in a good Alexx Stuart shares how to have 60 Parental Anxiety direction and how we can ensure a low-tox Christmas day celebration. The demands of parenthood often that it does. kick troublesome thoughts and 155 Digging In anxiety into high gear. Learn how 124 Explore New South Wales Jackie French grows a flourishing to switch negative self-talk into Take an inspiring inland route to secret garden. something more positive. visit Guy Fawkes River National Park, Dorrigo, Coolah Tops and 156 Pet Care 88 First-Aid for Pets Kosciuszko, all in New South Wales. Karen Goldrick discusses forbidden Your pets need first-aid care just foods for dogs. like you do. Here is a guide to 130 Wild Elephants building your own pet first-aid kit. Thailand’s biggest herd of wild 158 Ethical Money elephants roams free and safe in Rachel Alembakis talks ethical 106 Falling in Love … Again a sanctuary that has become the superannuation and more. Learn how to renew your relationships country’s best conservation story. and build an even deeper connection 159 Ageing Well than you shared before. Every Issue Michael Elstein explores your biological age. 144 Beauty Source Healing products that care for your 160 Clinical Casebook skin, hair and body naturally. Karen Bridgman discusses in-depth ligament tears. 146 Health Source Nourishing natural health products 161 Stargazing and services from our advertisers. Christine Broadbent reveals the planetary influences for January 148 Food Source and February, 2020. Healthy and delicious food products from our advertisers. 164 WellBeing Resource Guide Our directory of holistic products and services. Mind Spirit Home Parenting Relationships Planet Travel wellbeing.com.au | 11

community YOUR SAY INSPIRED LIVING fear less, live more Create relationship intimacy Establishing healthy boundaries Beat burnout with yoga Ageing gratefully special report From the editor DISCOVER YOUR BODY’S I’m required to fly to Sydney every few months for work, although lately, given the WEIGHT LOSS PLAN launch of WellBeing’s little sister, WILD magazine, it’s been almost every month. Free your *Naresh Jariwala* Although this kind of travel arrangement comes with working remotely (which imagination I love and wouldn’t change for the world), I seem to have convinced myself that I do and achieve all of my best writing when I’m flying. your goals “I’m flying Tuesday, I’ll do my writing then,” is a regular sentence swirling around Issue 183 AUS $12.00* in my head. There is something about the absence of Wi-Fi and the disconnect from NZ $12.00 (Both incl GST) devices and people that very quickly pries open my creative channels — or at least I’ve convinced myself that it does. New foods for longevity Sweet sugar alternatives I’ve been trying to break this belief. Surely this isn’t a bad thing, though? Why change Finding “spaciousness” in Japan the status quo if it’s working for me and my writing? Well, for two reasons. I don’t want to have this kind of attachment to flying. I’m a writer; I should be able to write anywhere Did something resonate — not just 38,000 feet in the air. And the second reason is for the planet. with you in this issue of WellBeing? Tell us! Write Flying is bad news for the environment. In terms of the impact of greenhouse to WellBeing, Locked Bag gases per passenger mile, planes are one of the worst offenders when it comes 154, North Ryde, NSW to transport. Flying has allowed humans to travel far greater distances than they 1670, email wbletters@ otherwise could and, although long-haul flights are a better investment for the umco.com.au, comment environment due to the high energy costs of take off and landing, they still generate on our Facebook page energy, carbon emissions and pollution. Catching short flights frequently, which I do, or Instagram account: is an even bigger no-no for the environment. @WellBeing_Magazine. I really don’t want my frequent flying to be adding to the planet’s expiry date, We reserve the right particularly when I’m doing all that I can to decrease my ecological footprint by living to edit all letters. a low-tox, zero-waste lifestyle. So, I’ve been trying to reduce my time in the air and shake off this strange “flying equals writing” belief. Feeling nurtured So, how was I going to do this? With friends and an inspiring film. I gathered I would just like to say how much I have 14 close mates together for a screening of 2040, the new film by Damon Gameau. enjoyed this year’s “Nurture Me” edition Afterwards, I spent a few days reflecting on the climate change documentary and how of WellBeing. There was so much great I was going to use the knowledge I had learned to make changes in my life. content on the mind, which I believe is so important and neglected in this busy I decided that before making any decisions, however big or small, I was going to world we live in. “The Drama Triangle” ask myself this question: Is this carbon-positive or carbon-negative? article helped me better understand some relationships. In “Free to be Me”, I loved I had to put in some ground rules. If my action removes carbon from the the reference to the Brené Brown TED talk, atmosphere or avoids adding any more carbon in, I deem it carbon-positive. These which I went and watched and also found are things like planting fruit trees in the yard, riding my bike to the beach, shopping very insightful. The article “Dealing with locally or choosing to eat a vegetarian meal for dinner. Things like flying, driving, Guilt” gave me some clarity over a major eating meat too frequently or online shopping are carbon-negative. relationship breakdown in my life. I also adored the articles on letter writing and I’m trying to ask myself this question as much as possible, which, if you’ve ever bibliotherapy and I haven’t even finished tried to break or create a new habit, is hard. But I’m getting better at it. When I do reading the entire magazine yet. However, remember, I can almost feel my brain firing as it follows a new neuron pathway I will go back and re-read these articles, as towards making a carbon-positive action. This has resulted in me booking two less they were so good! I am so grateful for the flights. Sometimes, though, it’s hard to avoid but, at the very least, the question forces wonderful WellBeing content.  me to become aware that I’m making a carbon-negative decision, which I can attempt Jane Darling to balance out by making more carbon-positive decisions. 12 | wellbeing.com.au Hopefully, this new habit will not only replace my phony “flying equals writing” pattern but also encourage me to fly less and make better decisions for the planet. When it comes to changing the planet or, in fact, changing anything, we need to bring awareness to whatever is unconscious. Whether that unconsciousness comes in the form of unhelpful habits, reroutable mental patterns, miseducation or just plain ignorance, we need to flood it with light. It needs to be so bright we can’t ignore it. This, I believe, is how we all need to show up for the planet. Loud and luminous. Kate Duncan EDITOR

community YOUR SAY WIN! The winner of our Star Letter will receive a gift pack from Oil in Kind, which It's in the doing includes a selection of quality pure essential oils and a diffuser valued at more than $200. Oil in Kind will also make a donation to the charity, Her How do you stay well over Future Coalition, on the winner’s behalf. The donation will be equal to one month’s the holiday period? education for a young girl in Kolkata, India. For more, visit oilinkind.com *Naresh Jariwala* I like to keep myself busy. This K’Gari nostalgia I received after a visit to Lake McKenzie year, though, I will stay offline and Growing up in the nearby town of with its white sand and my equally fair skin enjoy a change of scenery and read Maryborough, I recall frequent visits to (and red hair). I remember walks through lots of good books. K’Gari, then only known as Fraser Island. the beautiful rainforest on school trips, Jenny Escots I grew up hearing my mother frequently talk swimming with the fish around the jetty about the time we took a trip on a bus tour and stealing a kiss overlooking the ocean. I will be following these rules for through the bumpy sand tracks, sitting at Your article, “Capturing K’Gari”, came myself: don’t overbook, take time the back of the bus and rising at least perfectly timed after a night dreaming out, go for a nature walk, eat healthy, a foot above the seat before crashing back of my carefree youth and brought with it pamper myself and get a massage. down in fits of laughter. I recall the sunburn a wave of nostalgia as I recalled memory Tasha Duffy after memory. In the very Anglo-centric education system at the time, I grew up I dedicate time for mindfulness, knowing nothing of the First Peoples of the yoga classes, barefoot beach walks area I then lived in. It is refreshing to see and cooking for loved ones. that places such as these are returning Katherine Spanos to their Indigenous names. I now live near Gariwerd, a place also known as The I love to take time out at the beach Grampians. I have a strong belief that — walking, swimming and enjoying some small amount of social justice can the sunshine. I love consuming be realised through the use of traditional freshly squeezed juices and lots names and, as a result, I thoroughly enjoyed of salads. I take time to breathe, learning the Butchulla people’s name for meditate and do yoga and Pilates, as this island that has long lived in my heart. well as spend time with friends and Keep up the good work, WellBeing!  enjoy aromatherapy massages. Yarni MacAlister Emma Wright I like to connect with strangers as much as possible … you never know where your next friend could be found! Adele Kay Want to join the conversation next issue? Visit @WellBeing_Magazine. INSPIRED LIVING STAR LETTER! time to thrive Oh, my goodness! I found the article “When Should’s Not Good” in an older edition of WellBeing and read it once then re-read it again. It really hit home. I am the Queen of the “What I deserve” mantra and I’m struggling UNLEASH YOUR CREATIVITY in my life lately; I question everything and want to change everything. I am wandering around and feeling lost. PARENTING CONSCIOUSLY When I read the article for the second time, I could not stop crying. It’s not about getting what I deserve; it’s about getting what I want! The word “should” has made me blind to the role I want to pursue in life! I use it as an FIND YOUR TRIBE excuse to be lazy and avoid what I really want and can potentially achieve. No one has ever explained this to me NO MORE “SHOULDS” like the way the article did. I have started to change my language to “I wish” and I already feel lighter! This small thing has added a high vibration to my day. Even as I sit here writing this letter, I am tearing up. I do not know Slow down & nourish the natural traveller how I can thank you enough. I am truly grateful for your words. Your magazine is always a great read, but this Reawaken your yoga practice time, it has changed my life. It has made me look at myself more deeply, hold myself accountable and created Quick & effective exercise SPECIAL REPORT awareness in me. Thank you, WellBeing! Holistic bedroom design Belinda Russell-Smith Heal through touch protect your health NZ South Island road trip & enjoy your travels Wild orangutans of Borneo Issue 177 AUS $12.00* NZ $12.00 (Both incl GST) wellbeing.com.au | 13

the pulse COMPILED BY TERRY ROBSON Recent medical findings for a healthier body Go nuts Despite the colloquial association with human lunacy, nuts are a very healthy food. Nuts vary from tree to tree (or bush), but generally speaking a good nut gives you healthy unsaturated fats, a bit of protein and a smattering of vitamins and minerals. On top of all that they are tasty and make an easy snack. To top it all off, eating more nuts has been shown to help you lose weight. For a new study researchers looked at almost 290,000 people and followed them for 20 years. They found that increasing nut intake by half a serve a day (around 14 grams) over a four- year period was linked to a 15 per cent reduction in obesity and a loss of 0.7 kilograms. It’s partly to do with the goodness of nuts but also that they fill you up so you don’t reach for those fatty biscuits, pastries and chips. Source: BMJ Nutrition, Prevention & Health Not so sweet *Naresh Jariwala*fruit juice, the nectar of fruits you see growing on Mushrooms and trees, could be bad for you. New research shows the prostate It isn’t hard to Photography Getty Imagesthat you need to be careful of both. For the study understand that 192,000 people were surveyed and the results Consumer societies run on the soft drinks showed that increasing either soft drink or fruit premise that more is better, aren’t good for juice consumption by 120ml a day over a four-year but that’s not always the case. you. You would period increases your chance of developing type-2 When it comes to the prostate never willingly diabetes by 16 per cent. By contrast, replace one for instance, you don’t want the consume daily serve of a sweet drink with water, coffee or uncontrolled growth of cells something tea and diabetes risk drops by up to 10 per cent. that is prostate cancer. As far that bubbled It’s about moderation, and common sense. as mushrooms go though, more Source: Diabetes Care really is better. Not only do these out of the earth fungi add a delicate dash of looking black and umami to your cooking, but they foamy, or even bright also offer vitamins, minerals and green and frothy, even if it did taste implausibly the antioxidant L-ergothioneine. sweet. It is more difficult to convince yourself that Throw mushrooms into the prostate cancer stew and you get Training drains brains impressive results. Researchers followed more than 36,000 You know that exercise is good for you. middle-aged men for between That’s why you do your daily walk, sweat 13 and 25 years and found that it up at the gym three times a week and men who had mushrooms look fantastic in your tennis gear on more than three times a week Saturday. You expect that all that physical were 17 per cent less likely to effort will leave your body tired but it develop prostate cancer than might be leaving your brain drained as men who at them less than well. Researchers have found that increasing once a week. These results held endurance training by 40 per cent a week true regardless of how many creates fatigue in the brain. This results in people vegetables were eaten overall acting more impulsively and being less able to focus suggesting that mushrooms do, on longer-term goals. It’s because the mental effort required to drive yourself to indeed, contain some magic. exercise drains mental resources, specifically in the lateral prefrontal cortex, which Source: International Journal is the command deck of your brain’s starship Enterprise, where executive decisions of Cancer are made. If you are going to hammer yourself in the gym this week, don’t make any big life decisions. Source: Current Biology MEDIFACT Tomatoes and sperm Sperm need to be active to get their job done. Researchers have patented a form of easily absorbed lycopene from tomatoes and found that it can increase “fast swimming” sperm by about 40 per cent. Eating whole, organic, un-patented tomatoes certainly isn’t going to hurt the little guys. Source: European Journal of Nutrition 14 | wellbeing.com.au

iWes,aret-emrin+eraRlisoess&eb Water r glowing rightens fo skin Earth M adreintoexif *Naresh Jariwala* naturalinstinct.com.au Skincare Category (Nourishment). Survey 10,000 people by Nielsen truly natural

lifelines COMPILED BY TERRY ROBSON Interesting slices of life The morning after *Naresh Jariwala*Overcoming the imposter Strike a power pose Do you feel like an imposter at work, or perhaps in your You live a healthy life. Photography Getty Imagesstudies? If you feel like you are a fraud and don’t belong,If you know the DC or Marvel You exercise and you eat even though you are actually quite capable, then you movies you will be familiar wholesome, nourishing food. So might suffer from “imposter syndrome” and you are not with the power pose. Wonder why is that after a night without alone. A new study based on tertiary students in a high- Woman is a big fan; it involves sleep all you want is a muffin or performance program found that 20 per cent of people standing with your fists on a kebab? By depriving people reported feeling like an imposter, soon to be found out. If your hips, arms forming of sleep researchers have it helps to know you are not alone, it will help even more a triangle either side of your found that the junk-food-after- to know that the way to overcome imposter syndrome body. A few years ago a flurry sleeplessness phenomenon is is to look outside of your group. Researchers found that of studies came out saying driven by chemicals known as seeking social support from outside their academic that adopting a power pose endocannabinoids (ECs). These program, definitely not from within it, helped people before a meeting or interview ECs cause a disconnect between get over the syndrome. Getting some perspective and will boost your confidence. two parts of the brain that resetting your reference points helps dissolve imposter Now a researcher says that normally chat quite efficiently: syndrome … and in life generally, for that matter. is all bunkum (not his term) the piriform cortex and the because he reviewed 40 insula. The result is that your Source: Journal of Vocational Behavior studies on the topic and has sense of smell is sharpened found a big flaw. He says and dominates the process of that the studies reporting choosing food for your brain. a positive effect from the What you go for is more energy- power pose compared it dense foods, like the chocolate to contracted or slouching chip muffin with caramel icing postures. He did find one that you just happened to have in study that used a neutral the pantry. The obvious solution pose in the comparison and is to get more sleep but if you in that study the neutral are sleep-deprived you might try pose yielded more powerful cotton balls up the nostrils, or feelings than the power pose. avoiding the muffin shop on the Ditch the power pose before way to work, or both. your interview; you’ll look silly Source: eLife in your underwear anyway. Source: Meta-Psychology Sins of the parents … Parenting is a high-pressure gig … it’s like learning to play the violin on stage in front of a packed auditorium. In the heat of battle parents can experience some less-than-stellar moments and resorting to telling lies can be one of them. What parent hasn’t warned something similar to, “If you keep hitting that drum your ears might explode!” Small lies can be a tool of parental survival but what is their effect? To test this, researchers surveyed young adults and found that those who were lied to by their parents were more likely to lie to their parents as young adults. Those people who had been lied to also reported having more difficulties in facing challenging moments in life. Little lies might seem like the easy way out but in the long run they make things harder. Honesty hurts, but it pays off. Source: Journal of Experimental Child Psychology DID YOU KNOW? Friends at dinner Research tells us that people eat more when they eat with friends and family than when they eat alone. It’s based in our hunter-gatherer DNA and an ingrained desire to share food equally when available. It’s not a particularly evolved process as gerbils and chickens do it too; everyone eats the same amount regardless of how hungry they are in the interest of equality. When food is abundant though, perhaps it’s time we evolved beyond this one. Source: American Journal of Clinical Nutrition 16 | wellbeing.com.au

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green beat COMPILED BY TERRY ROBSON All the latest in environmental issues Green space and metabolism Two hundred years ago the poet John Keats was going on about nature and how it was a remedy for the stresses and strains of city life. OK, so Keats died at age 25 of tuberculosis so he may not have fully followed his own prescription, but it shows that the idea of the healthiness of nature is not new. What is new, however, is a study showing that having access nature reduces the chances of developing metabolic syndrome (high blood pressure, obesity, high blood sugar, and abnormal fat levels). These factors together boost your chances of developing type-2 diabetes and cardiovascular disease. The new study of 6000 adults over 14 years showed that access to green areas and being surrounded by trees reduces your chance of developing metabolic syndrome and each of its components. Green spaces allow for activity and reduce air pollution. Town planners — start reading your Keats. Source: Environmental Pollution *Naresh Jariwala* The harsh “delicate cycle” Photography Getty Images Don’t feel guilty, eco-guilt doesn’t help of pauses determined how many microparticles Bye, bye mammoths anyone, but you might have been choosing were released. New research from Newcastle the wrong wash cycle when you wash your University (UK), however, shows that higher Mammoths capture our clothes. Every time you wash clothes that are volumes of water in a cycle cause more imagination. With their shaggy made of nylon, polyester or acrylic, millions particles to be freed from clothing. It is the hair they make you think of a hippy of plastic microfibres are released. These are “delicate” cycles that use more water in an elephant that just needs a hug. tiny particles that drain out of your washing effort to buffer the clothing. These delicate Now new research has shown machine and end up in the ocean, where cycles released around 800,000 more fibres that you only missed out on the they are swallowed by unsuspecting marine than a standard wash. Ironically, the delicate opportunity for a mammoth hug denizens going about their business. It was cycle is actually harsher for the environment. by a few millennia because that’s thought that speed of drum spinning and length Source: Environmental Science and Technology when mammoths became extinct; about 4000 years ago. Mammoths Buy green or buy less? were widespread between around We live in an age of materialism and 100,000 to 15,000 years ago. Then consumer culture. You only have to global warming events changed watch morning television or observe their habitat and most mammoths the political landscape around disappeared by about 15 millennia the world to see it all in action. ago. Researchers have found Materialism is ingrained in many however, that mammoths on of us, perhaps all of us, so what Wrangel Island died out only 4 happens when that instinct to millennia ago and it all happened consume meets an environmental very quickly. The reason it seems conscience? Researchers focused on may have been changes in water millennials who engaged in one of two quality due to weathering of bedrock behaviours: green buying (purchasing and extreme weather events. Small products designed to limit environmental populations of large mammals are impact), or reducing consumption (not buying at big risk when the environment unnecessary items, repairing old ones etc). They found that people who changes. That’s the lesson for consumed less had a higher sense of wellbeing and lower levels of psychological us — we can’t allow populations of stress when compared to people who bought green. It probably happens animals to become isolated or they because green materialism is still materialism, albeit of a different hue, and become highly vulnerable. the acquisition of “things” comes at a psychological cost. The road to personal Source: Quaternary Science Reviews happiness, and social sustainability, is to buy less, not to buy more green. Source: Young Consumers 18 | wellbeing.com.au

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supplement KRILL OIL Krill oil Krill are tiny shrimp-like crustaceans (Euphausia superba) that live in the cold Antarctic oceans. They are a major food source for whales and krill oil is loaded with healing nutrients. Krill can survive the extreme *Naresh Jariwala* Words DR KAREN BRIDGMAN younger people. The positive effects cold of the Antarctic because appear to be due to several components. they have a high content of Photography Getty Images25 to 75. Two groups were given different The anti-inflammatory omega-3 fatty long-chain fatty acids including doses of krill oil (higher doses for higher BMI), acids are important, but krill oil has EPA (eicosapentaenoic acid) and DHA one was given fish oil and one group acted distinct advantages over fish oils as the (docosahexaenoic acid). These fatty acids as the placebo. After only a few days, the astaxanthin and phosphatidylcholine also are attached to their cell membranes participants taking krill oil showed significant have major positive effects on cognitive by important phospholipids, particularly reductions in LDLs (about 39 per cent), total brain function and overall mental phosphatidylcholine. Unfortunately for the cholesterol (18 per cent), triglycerides (26.5 health. The antioxidant astaxanthin krill, this particular combination of fatty per cent) and lowered glucose (6.3 per cent). protects against free-radical damage to acids and phospholipids is also excellent The placebo group showed an increase of all neurodegenerative processes and prevents for humans as it has improved absorption these cholesterol parameters (LDLs up to 13 loss of cognition. A study done on 45 and delivery to the brain (therefore better per cent higher). But the largest change was elderly men who took krill oil for 12 weeks bioavailability) than fish oil. in the HDL fraction where after 90 days the showed that krill oil was more effective krill oil group showed an increase of up to than fish oil in improving working memory Krill oil contains about 40 per cent and cognitive function. phosphatidylcholine, 30 per cent EPA Krill oil has been shown and DHA, vitamins A and E as well as an to have multiple positive Premenstrual syndrome (PMS) unusual flavonoid called glucosyl luteolin. effects on the cardiovascular Research conducted on women over system being antithrombotic, 90 days compared the effects of krill oil Krill oil also contains a potent to fish oil on multiple symptoms of PMS, antioxidant carotenoid called astaxanthin, antiarrhythmic, anti- including the consumption of analgesics which helps prevent fatty acid oxidation. atherosclerotic and anti- for pain. Seventy women ingested 2gm When ORAC (antioxidant) values were of krill oil or fish oil daily for the first 30 compared, astaxanthin was found to be inflammatory. days and for the last 60 days only took the 34 times more effective than Co-Q10 and supplements for eight days before and 48 times more effective than fish oil. 59 per cent. The fish oil group showed some two days after the onset of menstruation. improvement, but much less than the krill oil After 45 days the women taking krill Therapeutic uses group. During the 12-week follow-up, subjects oil showed significant improvements in in the krill oil groups were maintained on all symptoms — physical and mental, Anti-inflammatory 500mg of krill oil daily and the improvement in whereas the women taking fish oil showed A study of its anti-inflammatory properties all markers was maintained. Further reviews improvement in abdominal pain only. The was conducted on 90 patients with an elevated have supported these findings. women taking krill oil needed 50 per cent CRP (C-reactive protein — a critical measure less analgesics after 90 days, whereas the of chronic inflammation). These patients were Krill oil has been shown to have multiple fish oil consumers had a decrease of 33 diagnosed with cardiovascular disease or positive effects on the cardiovascular system per cent of their analgesics. The women rheumatoid arthritis. The participants were being antithrombotic, antiarrhythmic, anti- taking krill oil also did not experience any given 300mg of krill oil per day for three weeks atherosclerotic and anti-inflammatory. adverse gastrointestinal symptoms whereas and their CRP was measured at baseline, as 64 per cent of the women taking fish oil well as on days seven, 14 and 30. The results Neurological complained of unpleasant reflux symptoms. were significant. After taking krill oil, the CRP There are many research studies testing of the treated group decreased by 19.3 per the effectiveness of krill oil and fish Taking krill oil cent, after seven days, by 29.7 per cent after oils in improving memory and cognitive 14 days and by 30.9 per cent after 30 days. functioning in both the elderly and Therapeutic doses of krill oil are considered Compared with the control group whose CRP 1–3gms per day, with a maintenance dose increased by 15.7 per cent, 32.1 per cent and of 500mg daily. Make sure the source is a total of 25.1 per cent respectively — all of sustainably produced (preferably farmed) or which was statistically significant. there are potential environmental implications. Cardiovascular and liver There are no known toxicity levels for A recent study showed that when animals were krill consumption. Occasional side effects fed a high-fat diet and supplemented with krill (similar to fish oil) can be gastrointestinal oil, they had a dose-dependent lowering of symptoms such as flatulence, gas, bloating liver weight and liver fat — lower triglycerides and/or diarrhea. and cholesterol — with both serum cholesterol and blood glucose also being reduced. References available on request. Dr Karen Bridgman is a holistic Practitioner Following this, a clinical trial was at Australian Biologics in Sydney. conducted in Canada over 12 weeks with four groups of participants ranging in age from 20 | wellbeing.com.au

*Naresh Jariwala*Be a good host to your Ecosystem CHC73709-0519 You’re a host to a community of trillions of living organisms interacting with each other and your body. Maintain healthy levels of beneficial bacteria and support your general health and wellbeing. www.premedy.com.au Always read the label. Follow the directions for use.

healing food PINEAPPLE Pineapple (Ananas comosus) Deliciously sweet, pineapple also contains a compound called bromelain, which has powerful anti-inflammatory effects. Everyone knows a pineapple. *Naresh Jariwala* Words DR KAREN BRIDGMAN Gastrointestinal system It is a delicious edible fruit from Being a proteolytic enzyme, bromelain has a tropical plant — the most Photography Getty ImagesCOX-2 inhibitor — one of the most important many roles in digestion, particularly as economically significant plant of pathways of inflammation and one that people age. The more cooked and processed the bromeliad family. Interestingly, the word pharmaceuticals have problems reducing food we eat, the more digestive enzymes “pineapple” in English was first recorded to without severe side effects. we use up. Supplementing with enzymes describe a pine cone (from conifer trees), such as bromelain can therefore help and the fruit was named as it resembled Bromelain’s anti-inflammatory activities promote healthier digestion, especially in pinecones. The botanical name however include decreasing the symptoms of pain, older people. Bromelain encourages the comes from the South American Tupi word oedema (fluid retention and swelling) and growth of probiotics such as bifidobacteria “nanas”, meaning “excellent fruit”. platelet aggregation. It may also potentiate and lactobacillus, at least in test tubes that some antibiotics. showed pineapple juice as a good medium The pineapple plant is an herbaceous for probiotic development. Bromelain has perennial which, when it flowers with up Pineapple contains both also been shown to reduce the symptoms to 200 flowers per plant, the fruit of these antioxidant and anti- of inflammatory bowel disease. flowers join together to create the “multiple fruit” that we call the pineapple. This fruit inflammatory components and Post-surgical recovery and wound healing is organised into two interlocking spirals — it is these that are responsible Bromelain has shown positive results in eight in one direction and 13 in the other — for the majority of pineapple’s speeding up the process of wound healing a perfect example of Fibonacci numbers. and recovery after surgery. There was therapeutic benefits. some concern about its platelet inhibition Nutritional value activity (thinning the blood) but this has Immune system not been a problem. The administration 100grams of raw pineapple contains about Many studies have reported an of bromelain pre-surgery can reduce the 50 calories, with 80 per cent water, 13 per immunomodulatory effect of bromelain. average number of days for the complete cent carbohydrates (10gm sugar), 1.5 per In vitro it activated natural killer cells and disappearance of pain and inflammation cent dietary fibre, 0.5 per cent protein and increased the production of important anti- post-surgery. It reduces post-operative low amounts of vitamins, but with 50gm of inflammatory cytokines. swelling and oedema. It has also been vitamin C. While pineapple has relatively low shown to reduce the swelling, bruising and levels of minerals, it is particularly high in Respiratory pain in women having episiotomies. the mineral manganese. Bromelain has been used in the treatment of upper respiratory disorders such as Bromelain applied topically as a cream Manganese plays important roles in bronchitis and sinusitis and to reduce the is beneficial in the elimination of necrotic activating numerous enzyme systems in symptoms of asthma. (dead) tissue and accelerates wound healing. the body, including the utilisation of zinc, vitamin B1 (thiamine), vitamin E and iron. Cardiovascular Dental It also increases the level of the important Bromelain limited myocardial injury in With bromelain’s properties of pain relief and antioxidant enzyme SOD (super oxide ischaemia-reperfusion experiments, aiding wound healing, it was applied after a dental dismutase). Manganese is vitally important the function and recovery of the heart. It procedure — gingival crafting. This research in the maintenance of cardiovascular health, also increased blood flow to the heart and was conducted in 26 patients for 10 days. The regulation of HDL cholesterol, as well as reduced damage. results showed that 500 mg/day of bromelain being involved in regulating blood sugar orally was effective in pain reduction and and supporting skin conditions, bone loss, Musculoskeletal speeding wound healing. It was also shown reduced fertility and problems with balance Bromelain is being tested for use in the not to increase post-operative bleeding. (middle ear health). It is significantly reduced treatment of osteoarthritis and rheumatoid through food processing. arthritis as well as inflammatory connective An unexpected bonus tissue disorders such as scleroderma, Pineapple fruits, stems and peels contain bursitis and tendonitis. It has been shown to Pineapple (and bromelain) has been a variety of phytochemicals including be effective in promoting healing after acute shown to have very low toxicity, and in a range of polyphenols, but its most important musculoskeletal injury and sports injuries. human trials no side effects or adverse therapeutic constituent is the mixture of events have ever been observed. proteolytic enzymes called bromelain, which makes the fresh juice a handy meat tenderiser. Just as an added benefit, eating pineapple regularly apparently makes Therapeutic uses of bromelain the personal body secretions smell (and apparently taste) sweeter. Antioxidant and anti-inflammatory Pineapple contains both antioxidant and References available on request. anti-inflammatory components and it is Dr Karen Bridgman is a holistic Practitioner these that are responsible for the majority at Australian Biologics in Sydney. of pineapple’s therapeutic benefits. The major ingredient, bromelain, is a specific 22 | wellbeing.com.au

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road test WEARABLE TECH Wearable widgets We put the latest tech to the test and adorn ourselves with a Muse meditation headband, Oura sleep ring and Samsung’s Galaxy active watch. Have you joined the *Naresh Jariwala* Words KATE DUNCAN advanced sensors and connects to sleep-tracking, steps- a user-friendly app that accurately counting wearable A watch that tells you to tracks your sleep quality, resting tech craze yet? squat? Yes, that’s right, the heart rate, respiratory rate, body I’ve never been fond of numbers. temperature, daily activities, steps, My brain is more creative than slick and sophisticated calories and more. logical; I dropped out of maths in Samsung Galaxy active watch Year 10 and the AutoSum is my will tell you to drop and squat. What’s really useful is the only Excel trick. So naturally, when trends page in the app. Offering fitness trackers first appeared on the trees rustling and water streaming. A few daily, weekly and monthly views of scene a few years ago, I didn’t get seconds later, when your mind is calm, your sleep quality, bedtime, activity involved. I couldn’t understand why the rainforest quietens and you might even burn, inactive time and steps, the people wanted to track their every hear a few birds chirping. The next minute, ring provides you with an accurate move, breath, step, stress spike it’s loud again. This audible feedback baseline of your health. These or heart rate rise — until I met the accurately depicts the state of your mind trends, which also come as a weekly following three data trackers. as it’s happening in real time. report, are really useful if you’re trying to create new habits like going Now, I’m tech-ed out with bling Oura sleep ring to bed early, calming your mind or on my fingers, wrist and forehead generally improving your wellbeing. and I love it. I love trying to reach Want to track your data discreetly? The the red zone when I’m exercising stylish and subtle Oura sleep ring is for The app shares insights and then afterwards learning how those who don’t want it known that they’re throughout the day so you can many minutes I was working at closet data geeks. consistently make adjustments a high intensity. I love checking to your health. For example, my sleep stats every morning and It’s water-resistant and surprisingly keeping your inactive time below seeing how much REM (rapid eye lightweight, considering it’s packed with eight hours a day is beneficial movement) I scored overnight. for your body and mind. The I also love how my new meditation Oura ring sends an alert when routine reveals just how many you’ve been inactive for too long, seconds (it’s only early days) my such as sitting at your desk or brain waves registered as calm. watching Netflix, and prompts Not only are these smart devices you to move. This, along with the motivating me to keep on track with daily many other functions of the Oura habits, but being a data geek is fun too! sleep ring, make it a well-constructed and comprehensive sleep tracker. Muse 2 Samsung Galaxy Muse 2 is a brain-sensing headband that active watch provides real-time feedback on the brain’s activity, heart rate, body movements and A watch that tells you to squat? Yes, that’s breath. It’s so easy to use — literally, right, the slick and sophisticated Samsung meditation couldn’t be easier. Simply Galaxy active watch will tell you to drop and download the Muse app and slide a slick squat. Encouraging you to move every hour black headband onto your forehead, with gentle vibrations, the fashionable watch resting it snug behind your ears. Then, tracks and records your data through the sit back and listen to the calming voice of Samsung Health app, which is also available the app as it gently leads you into a timed, for download on iPhones and Google Play. breath-focused meditation. The touchscreen on the watch interface What makes Muse so unique and displays a step-counter, calorie burner, heart successful is the connection it makes rate monitor and, can you believe it, a stress- to nature. With calming soundscapes reducing option too. When your heart rate like the rainforest, beach or desert, goes up, the watch vibrates and invites you Muse translates your mental activity into to “relax your mind” by offering breathing the sounds of the weather within that techniques and a meditation program. soundscape. For example, when your brain is busy, the rainforest is really loud with For more, visit choosemuse.com, ouraring.com and samsung.com. 24 | wellbeing.com.au

*Naresh Jariwala*

holistic journey BYRON YOGA CENTRE Learning for life We sit down with John Ogilvie, owner and founder of Byron Yoga Centre based in Byron Bay, NSW, and find out the most important lessons he’s learned from yoga. What’s the most important lesson you’ve *Naresh Jariwala*Why did you decide to open a yoga centre to the centre of Byron Bay and its beautiful learned as a yogi? in Byron Bay? beaches. While it is not a luxury resort, we I think the most important lesson is that I had been living in Byron Bay and hope that the simplicity and authenticity of yoga is a continuous process. I see this as teaching classes for a couple of years our centre allows guests to reconnect with the ongoing ability to integrate the eight and then, in 1988, I opened a studio near nature, slow down and disconnect from the limbs from Patanjali’s Yoga Sutras into the beach. Byron Bay was one of the few outside world. The rooms are basic, clean daily life. These include the practices of places where yoga was already popular. and comfortable, most with views of the asana (yoga postures), pranayama (breath Byron Bay’s reputation as a yoga hub and pool or lush tropical grounds and organic control), concentration and meditation healing place continued to grow over the vegie gardens. Our guests enjoy the that you learn in yoga classes, and years as more and more people travelled mineral salt pool (solar-heated in winter), ideally you carve out some regular time here to study yoga and embrace an the tranquil treatment rooms and yoga for these and develop your own self- alternative approach to wellbeing. studios, as well as plenty of comfortable practice. But the real aim is to develop spaces to relax and read a book. the positive qualities and attributes of What courses do you offer at Byron Bay the yamas and niyamas or the yogic codes Yoga Centre? Please tell us about the food at the centre. of conduct: non-violence, truthfulness, We are now the largest yoga teacher The organic vegetarian food is not only non-stealing, restraint, non-greed, purity, training academy in Australia and run delicious but also highly nutritious. It’s contentment, self-discipline, self-study a whole range of trainings and retreats prepared using fresh ingredients, either and surrender to the Divine or to your from our centre. We also currently have from the onsite organic gardens or from own concept of a higher power. Of all non-residential trainings in Melbourne local suppliers. these, I think the most important lessons and have done courses in Sydney, come from self-study — observing your Adelaide, Canberra, Bali, India and more. We always offer vegan, gluten- and thoughts, emotions and interactions with The minimum qualification required by dairy-free options and allergies can be others. It’s about learning to let go of the studios and for insurance is a 200-hour catered for. The menu changes with the things that hold you back and cultivating Level 1 qualification. Byron Yoga Centre seasons and our cooks showcase our the things that propel you forwards offers this as a 20-day or a 12-day course garden produce. Meals are buffet-style towards being the best version of yourself. (with correspondence components). and range in influence from Mexican to However, to cater to the growing European. There are usually several hot What was your initial vision for Byron number of students looking for more dishes and always an abundant salad bar. Yoga Centre? Has it changed over time? in-depth training, we have a 500-hour Retreat guests are offered a fresh cold- My vision was to help spread yoga to 40-day training and a Certificate IV non- pressed juice during the morning break, every city and country. When I started residential 12-month part-time course. and coffee, hot drinks and healthy sweet teaching more than 30 years ago, yoga treats are also available for purchase. was still on the fringes of society. I’m Last year we launched our Diploma of sure I don’t have to tell you that it is now Purna Yoga Management, which follows What’s next for Byron Yoga Centre? one of the most popular activities in on from the Certificate IV, so students can Our focus for the past year has been to build Australia and in many parts of the world. immerse themselves in three years of a team in Melbourne and to get the two- I am humbled to have been involved in yogic studies by participating in sessions year diploma underway. The content for the that incredible growth. two days each week. This is an amazing diploma course has been a really interesting opportunity to truly develop as a yoga challenge as it’s not a teacher training; Here at Byron Yoga Centre, we have teacher and for personal development. it is training for teachers. We are able to trained more than 3000 yoga teachers and guide participants to become qualified in in 2018 we hosted about 400 retreat guests. Can you please describe the centre and specialist areas such as yin and restorative its facilities? yoga, plus they gain a diverse range of What does yoga mean to you? Byron Yoga Retreat Centre is set on 12 skills from small business management to I developed a style of yoga I call Purna hectares and surrounded by trees. It’s becoming Ayurveda lifestyle assessors. Yoga, which is what we teach at Byron a tranquil eco-haven and although it feels Yoga Centre teacher trainings and so secluded, it’s just a 10-minute cycle ride For more, visit byronyoga.com retreats. Purna means “complete” in Sanskrit, and we integrate classic hatha yoga asana with philosophy, meditation and pranayama. I have always combined these elements when teaching yoga and in my own practice. The real work of a yogi is to use the practice to cultivate positive qualities that will enhance our own lives, our interactions with others, and help improve our community and the environment. 26 | wellbeing.com.au

ANTI-AGEING FACIAL SERUM *Naresh Jariwala*

art for art’s sake TINA SPICE WellBeing gives space to the creative souls in our community *Naresh Jariwala* Tina Spice Stand Tall Darling Girl T: +61 428 780 790 A4, Uniball Signo E: [email protected] W: instagram.com/artra.spice Broad Pigment Ink on 200gsm paper I’ve been doodling since I was able to hold a pencil, thanks to my dad who used to sit and draw with me. Trying to explain shading and perspective to me at such a young age might have been tricky, but something stuck and I’ve been filling sketchbooks ever since. Last year I began playing with fonts and lettering as well as creating images using negative space, which was a new technique for me. Sometimes I turn this process into inspirational quotes. I go through plenty of fine-line pens! Like a photographer has to “get their eye in”, regarding their camera settings and their subject matter, I have to warm up my hand and get comfortable at the right angle for the repetitiveness of the lettering, as it all has to be uniform. I also like to draw geometric shapes, sometimes inside other figures. Recently, I did one of our kelpie, which featured in Bunburyʼs annual Chinese New Year exhibition for the year of the dog. Like the lettering, it is repetitive fine-line drawing and I’ve been asked if it is computer- generated because it is so fine and precise. My work is most definitely hand-drawn! I find drawing or creating lettering quite a meditative process. I put on my headphones with someone’s soulful voice; sip a glass of red wine and a couple of hours later, if I’m lucky, something emerges. I currently have some pieces on display at my favourite cafe in Bunbury. I also recently sold my first piece, which was a bit of a buzz. Are you an amateur artist and would you like to see your art in WellBeing? Send a high-resolution colour image of an unpublished artwork to [email protected]. 28 | wellbeing.com.au

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beauty OILS Trending skincare oils *Naresh Jariwala* Discover your fountain of youth as we take a look at the latest oily offerings to hit the beauty aisle: açai berry oil, argan oil, baobab oil, hemp seed oil, sea buckthorn oil and more.   Photography Getty Images Word CAROLINE ROBERTSON Is your skin scaly, dry, red, rough, lined, producing even more oil, which can extract, “I use it religiously every night pigmented or blotchy? Your complexion clog pores and trigger breakouts. Using and my skin is glowing in the morning. is an ever-evolving reflection of your low-comedogenic (non-clogging) oils I also never travel without it and apply inner state. Along with healthy eating, can repair the skin barrier thus helping it throughout the flight to keep my skin exercise and rest, external products can to rectify redness, inflammation, acne, hydrated,” she shares. Dip into these make a massive impact on your most dryness, damage and excess oiliness. lovely oils to get your glow on! visible organ — your skin. Opt for oils that are certified organic, not genetically modified, sustainably sourced, Açai berry oil In Sanskrit, the word for oleation pure-pressed without chemical extraction, and love is the same thing. “Snehanam free from fragrance or additives, protected You’ve probably sipped this amazing (oil) therapies such as massage soak from rancidity by high-quality light- and Amazonian super berry in an energising cells in liquid love so they smile again,” air-protective glass. Getting a few months’ smoothie. But did you know açai berry oil says Ayurvedic doctor Rama Prasad. quantity at a time ensures antioxidants are is an antioxidant drink for the skin also? Ayurveda, along with other systems of intact. Try blending to get the optimal oil Açai has an astounding 30 times higher medicine from traditional cultures, has for your skin. Model Miranda Kerr loves level of the antioxidant anthocyanin than an ocean of therapeutic oils to assist to use a combination of pomegranate oil, red grapes. Açai berry’s cold-pressed skin conditions. Ancient texts and rosehip oil and sea buckthorn oil with noni dark green oil has a fruity fragrance full archaeological sites are sprinkled with of skin savers. Dripping with omega-3, 6-, evidence of oils in all facets of life. Sallow thorn Oils naturally nourish, repair and resurface your skin. Organic oils rich in vitamins, essential fatty acids and polyphenols combine to combat environmental and oxidative skin damage. Oil’s occlusive action prevents moisture from evaporating out of the pores. So, it’s ideal to apply oil on exfoliated, damp skin or over moisturiser to lock in hydration. If you’re worried about looking shiny, try applying oils after washing your face at night. Oils similar to your sebum won’t aggravate acne, clog pores or irritate inflammation. Marinating in a blissful blend of oils can love your skin back to life. Optimal oils It seems counterintuitive to apply oil to oily pimple-prone skin, but a damaged epidermis will overcompensate by 30 | wellbeing.com.au

*Naresh Jariwala* Just as the water stored in the baobab’s trunk hydrates it for skin an ageless glow. The high vitamin up to a thousand years, the oil gives your skin an ageless glow. A, C and E content of this silky orange oil makes it an excellent rejuvenator for and -9 fatty acids along with antioxidant in argan than most oils. This makes it collagen stimulation, scar healing, stretch polyphenols, açai oil is a moisturising a soothing oil for inflamed and red skin due marks and sun damage. restorative. Açai’s anti-inflammatory to acne, eczema, psoriasis, sunburn, bites, effect makes it marvellous for eczema dermatitis and keratosis. Baobab contains a balanced blend of and psoriasis. It activates UV-damaged saturated fats, monounsaturated fats, epidermal repair through its ferulic Argan also drenches dry skin in polyunsaturated fats, linoleic acid and acid. Açai oil’s emollient action leaves hydrating oleic and palmitic acid, creating oleic acid along with rare fatty acids skin smooth, soft and supple. Açai is a youthful complexion. Argan oil is an malvalic and sterculic. These combine to ideal for ageing skin as it can help to excellent cleanser for makeup or grime create a uniquely moisturising antioxidant restore elasticity and reduce fine lines. due to its binding stearic acid. Argan clears elixir that protects the epidermis from With a comedogenic factor of 2 it could excess bacteria and sebum with no oily water loss and damage. Studies have potentially aggravate acne in one with oily residue if used in moderation. It excels in shown this non-greasy oil soothes eczema skin, but its antibacterial properties can issues of dryness, pimples, pigmentation, and psoriasis. Baobab is only to be applied also decrease acne. Açai berry oil is light scars, stretch marks, rashes, inflammation, topically as it contains anti-nutrient and absorbs rapidly leaving a non-greasy, fine lines and cracks. The oleic acid in cyclopropenoid fatty acids (CFPA).  dewy complexion.  argan oil improves skin permeability, assisting other products to penetrate the Black seed oil Argan oil epiderm is. Smoothing excess oil through hair creates shiny tresses. Add some black magic to your skincare In Morocco’s dry southwest, local Berber regimen with this multipurpose marvel, women uncovered an oasis of beauty: the Baobab oil black seed oil. Coming from the plant acclaimed argan tree. This “tree of life” Nigella sativa, this “blessed seed” was yields a golden-coloured oil that’s enriching Baobab oil is extracted from the fruit a key ingredient in Cleopatra’s beauty hair and skincare products worldwide. seeds of the rotund upside-down tree. The routine. A plethora of published scientific Argan’s unique anti-inflammatory action is baobab blooms once a year and is native studies and trials support black seed due to its lush linoleic acid, linolenic acid to Australia and Africa. Just as the water oil’s efficacy as an antioxidant, anti- and tocopherol, a vitamin E more abundant stored in the baobab’s trunk hydrates it for inflammatory and anti-cancer agent. Its up to a thousand years, the oil gives your anti-fungal thymoquinone and nigellone are astounding antioxidants. It also wellbeing.com.au | 31

beauty OILS [Jojoba oil] sinks seamlessly *Naresh Jariwala* into the skin eliminating excess Photography Getty Images oil, sealing moisture in and securing against external oxidative damage.  contains myristic acid, palmitic acid, A healing hemp body butter recipe is 20mLs Jojoba was valued by Native Americans stearic acid, palmitoleic acid, oleic acid, each of hemp seed oil, jojoba oil, coconut for its versatility in beauty and health care. linoleic acid, arachidonic acid, proteins, oil, avocado oil, palm kernel oil, shea butter, The seeds from this desert shrub encase vitamins A, B1, B2 and B3, as well as cocoa butter and beeswax pellets. Melt in a golden nectar that’s non-comedogenic, calcium, folate, iron, copper, zinc and a double boiler and pour into an amber glass calming, soothing and protective for phosphorous. Specific skin conditions jar. Hemp seed oil is a skin saver internally, the skin’s surface. Its main players are black seed oil has proven clinically effective too, as one randomised, single-blind gadoleic acid, erucic acid, oleic acid, for include acne, eczema, squamous crossover study found that dietary hemp seed palmitic acid, palmitoleic acid, stearic cell carcinoma, psoriasis and ringworm. oil reduced the symptoms and appearance of acid, behenic acid, vitamin E and vitamin Black seed oil’s nutrients feed the skin for clinical atopic dermatitis after 20 weeks. B complex. The complete combination a gorgeous glow. Use in moderation as it makes jojoba oil lubricating, hydrating, has a strong pungent aroma.  Inca inchi oil antioxidant, anti-ageing, cleansing and regenerating. It sinks seamlessly into Hemp seed oil The oil from this star-shaped fruit is fast the skin eliminating excess oil, sealing becoming a skincare star. Sustainably moisture in and securing against external Hemp seed oil supports healthy, hydrated sourced from the Peruvian Amazon, the oxidative damage.  skin without hallucinogenic properties as Plukenetia volubilis fruit is pressed for its it’s not made from the whole plant. This abundant oil. The key quality of inca inchi oil Moringa oil nutty olive-green oil is dubbed “nature’s is its abundant anti-inflammatory omega-3 most perfectly balanced oil” containing content (35 per cent) to omega-6 (35 per Moringa or drumstick is an Asian plant 21 amino acids, linoleic acid, linolenic cent). This combined with its 50 per cent with a plethora of properties. Its opulent acid, oleic acid, palmitic acid, stearic acid, antioxidants, vitamin A and E, make it an oil is odourless, clear, non-sticky, stable γ-linolenic acid and antioxidants, as well as excellent oil to ease irritated skin, redness, and has a slightly nutty taste. Dr Debra vitamins A and E. Because the 3:1 ratio of reduce UV damage, help to reverse the Jaliman, a New York dermatologist says, omega-6 to omega-3 offers the optimum signs of ageing from free radicals and offer “Moringa oil is packed with vitamins A, B, anti-inflammatory effect, hemp seed oil is optimal oleation. Inca inchi’s phytosterols and C. It’s an antioxidant, antibacterial, excellent for eczema, psoriasis and rosacea. promote collagen production and help antimicrobial and anti-inflammatory. It’s the skin retain moisture. The vitamin E a good exfoliant as well as an emollient.” It’s also a light oil that reduces oiliness eases melasma and pigmentation. It also With an oleic acid content of more than 72 by thinning sebum that clogs pores. The preserves the oil for approximately 24 per cent, moringa oil is deeply moisturising stearic acid has a cleansing, tonifying months. The light, non-comedogenic oil for wrinkles or dry skin conditions. It can action. Since the seed oil is similar to skin leaves skin radiantly smooth and soft. be kept for three years without going lipids, it’s an excellent hydrating emollient rancid due to its high antioxidants. Magical to revive dry, wrinkled, chapped or cracked Jojoba oil moringa assists acne as it’s lightweight, skin. By strengthening the skin’s protective easily absorbed, non-comedogenic and barrier and increasing the skin’s ability to This supreme skincare oil is the most antibacterial. Antioxidants in moringa retain water, a light coat enhances skin’s similar to our sebum therefore it’s an oil prevent free radicals that cause suppleness, smoothness and plumpness. excellent option for pimple-prone people. 32 | wellbeing.com.au

*Naresh Jariwala*

beauty *Naresh Jariwala* Pomegranate oil Sea buckthorn oil  OILS Photography Getty Images Sea “One our favourite oils is sea buckthorn, buckthorn which increases glutathione and enhances premature ageing while tightening, skin’s cellular metabolism, promoting tissue moisturising and smoothing skin. berries healing. It has valuable properties to boost Moringa is also the highest plant collagen production and is a strong free source of zeatin, a plant hormone that antioxidant ellagic acid and omega-5 radical scavenger, making it very beneficial stimulates cell growth and helps to punicic acid protect skin from UV for scars, pigmentation and ageing skin,” prevents premature ageing, evens skin harm, fend off free radicals and reduce says Jayne Shepherd, the founder of Juniper tone and heals scars or stretch marks. inflammatory redness or rosacea. Organic Skincare. This holy Himalayan fruit The antiseptic, anti-inflammatory action Though thick, pomegranate seed oil is packed with powerful phytonutrients of moringa oil heals cuts and soothes penetrates deeply without a greasy that counter inflammation involved in acne, spots. Moringa’s moisturising magic residue. Pomegranate promotes dermatitis, eczema, psoriasis and rosacea. is amazing for acne, scars, eczema, a youthful complexion by stimulating Sea buckthorn is bursting with abundant psoriasis and dry cuticles. fresh skin cell, collagen and elastin fatty acids, flavonoids, higher vitamin E proliferation. Pomegranate’s phytosterols than wheatgerm, more beta-carotene than Pomegranate oil including beta-sitosterol, campesterol carrots, vitamin C and antioxidant superoxide and stifmasterol along with beta- dismutase (SOD), which fights free radicals. The oil from this juicy ruby fruit fights carotene reduce free radicals and Sea buckthorn can break apart the glucose dermal damage such as sunspots, preserve pomegranate oil. Try this “fruit from collagen and elastin to reverse ageing inflammation and wrinkles. Its of life” to revive scarred or damaged skin. effects of glycation. Sea buckthorn is among Avoid pomegranate oil if pregnant or the best oils for troubled skin as it smooths trying to conceive.  and strengthens the skin, reduces scarring, swelling and inflammation. The oil’s rare omega-7 content fortifies the skin and mucous membranes. It also assists in skin repair and cell regeneration. Squalane This bio-identical oil is naturally present in people, olives and shark livers. Since squalane production reduces after the age 30, applying it can reduce signs of ageing. Squalane’s pleasantly light, scentless, non-comedogenic qualities make it ideal for all skin types. Fine lines and dryness are diminished as squalane sinks into the skin rapidly. Stable saturated hydrocarbon squalane is preferable to polyunsaturated squalene, which can oxidise and clog pores. Squalane is a very safe antioxidant oil preventing UV damage, cell growth and has antibacterial properties. “Biomimetic lipids such as plant-derived squalane reinforce the natural lipid bilayer and intercellular cell membranes strengthening the skin barrier of dry, sensitive or ageing skin against lipid peroxidation, moisture loss as well as internal and external stressors”, shares Cassandra Hilton, founder of Ocinium Skincare. Safety Cosmetic oils are for external use only and not for internal intake unless stated specifically by the supplier. If you are breastfeeding, pregnant or trying to conceive, consult your healthcare provider before using any oils. To check for allergies, apply a skin patch test by rubbing 2mL of oil into the inner wrist and checking the response over 24 hours. Naturopath Caroline Robertson has a special interest in natural skincare. She has helped hundreds with their complexion concerns over decades of classes and consultations. W: carolinerobertson.com.au 34 | wellbeing.com.au

*Naresh Jariwala* WHOYARORKUDSDAAOSS FAONRDHBAONDDYS

food WHOLE-PLANT COOKING Root-to-stem cooking We take a look at the social and health benefits of using the whole plant — root, leaves, skin, stems and flowers — when you’re cooking up a storm in the kitchen. *Naresh Jariwala* Words LISA HOLMEN Photography Getty Images There’s been a lot of talk about definitely reduce the amount of food that base for a beautiful stock as well as onions the concept of nose-to-tail goes to waste and is the simplest way to and garlic (in their skins), but you can use cooking when it comes to adopt root-to-stem cooking for beginners. pretty much everything. Just be wary with cooking meat, but what about In many cases, the parts of the produce beetroot, unless you want a very discoloured our forgotten plants? Although it’s not which are often thrown out contain more pink stock at the end of it! Simply add a new concept, root-to-stem cooking is nutrition than the commonly edible parts vegetables, water, herbs and simmer in gaining traction, not only in Australian and are packed full of antioxidants and a saucepan for an hour and then strain. restaurants but also in households by dietary fibre, also known as NSP (non- people keen to cook more consciously and starch polysaccharides) like hemicellulose, Making soup is also another great reduce their food waste. Most modern pectin and more. The leaves, stems, stalks way to use up leftover vegetables and recipe books encourage cooks to cut, and skins of vegetables have their own sneak in extra ingredients or things you deseed and peel vegetables and fruits, so unique tastes and textures so it’s like need to use up in the freezer. Don’t forget it’s no surprise that a staggering amount getting multiple vegies in one package and your ugly vegetables! They might not be of edible and nutritious produce ends up you have the added benefit of maximising attractive enough as a garnish or salad, in the trash. According to OzHarvest, 35 your nutrient intake while you’re at it. but they’re perfect blitzed up in a soup per cent of the average household bin is — you won’t even notice the difference. attributed to food waste, with more than Sweet potatoes, carrots and potatoes are 5 million tonnes of food ending up as the perfect vegetable to roast whole, without Don’t toss the leaves landfill in Australia (enough to fill 9000 the need to peel off their skins. Simply Olympic-sized swimming pools!). scrub them clean and they are ready to be Don’t toss the leaves from your beetroot, cooked. Roast a jacket potato in the oven for cauliflower, turnip greens and radish tops. So, what exactly does it mean to cook an easy mid-week dinner and fill it with your Vegetable greens and leaves are packed full root-to-stem? Root-to-stem cooking sees toppings of choice or make a delicious soup of flavour, nutrient-dense and rich in macro the whole food item being used in the using whole carrots and sweet potatoes; kitchen, from the zest of your lemons to just blanch the carrot tops lightly first and the green tops of carrots. This includes the blitz them with your favourite vegetables or leaves, skins, seeds, stalks and everything simply use as a garnish. Cauliflowers are in between. Cooking root-to-stem may not also a great vegetable to cook whole. Make come easily at first, but with careful meal some cauliflower rice by finely dicing the planning you can reap the rewards and save whole cauliflower or cut the cauliflower into your household money while you’re at it. “steaks” and roast them in the oven. They will literally melt in your mouth if you cook By cooking more consciously, you will them for long enough. stop throwing away useful food scraps and rethink the way you cook by getting Make vegetable stock or soup a bit creative in the kitchen. Here are some ways to get the most out of your One of the easiest ways to use up all your food to ensure nothing is wasted and all leftover food scraps is to convert them the produce ends up on your dinner plate into a delicious homemade vegetable instead of in the rubbish bin. stock. A great way to do this is to build up a vegetable scrap heap in an airtight Think beyond composting freezer container that holds both scraps and any vegetables past their prime. When Composting is great, but there are plenty the container is full, make a big batch of of ways to use up your food scraps before vegetable stock. Carrot tops, leeks, cabbage they hit your compost heap. Cooking cores and broccoli stalks are all a great consciously with the whole of the food can 36 | wellbeing.com.au

*Naresh Jariwala* Broccoli leaves are higher in vitamins than the a dish. The stems of herbs like dill, basil, actual broccoli florets, particularly vitamin A. coriander and parsley are full of flavour and nutrients. Herbs that have woodier stems and micronutrients, which are all essential tendency to be bitter but blanching them like rosemary and tough asparagus stalks for a balanced diet. For example, broccoli takes most of the bitterness away. To blanch are more suitable for soups and stews. leaves are higher in vitamins than the actual the greens, bring a large saucepan of water broccoli florets, particularly vitamin A. to the boil and briefly drop the greens in for Broccoli stalks are one of the biggest a very short period of time then transfer the victims of food waste and more often Similarly, beetroot greens are a great greens to an ice bath or very cold water to than not end up in the bin. Chop up the source of calcium, magnesium and iron and stop the cooking process. cauliflower and broccoli stalks as well as the have a deep earthy flavour profile. Did you florets to really complement your cooking. know that the whole beetroot plant can be Spice up your cooking eaten both cooked and raw including the Rethink your peels, skins stem, leaves and the actual bulb? Are you a culprit of cutting off and and rinds discarding the stems and stalks of herbs Try making a pesto with your leftover and vegetables when you cook? Next time Do you have a recipe that calls for just greens by blitzing them all up in a food you’re cooking, don’t throw out your herb the juice of one lemon? If so, don’t throw processor with garlic, herbs, salt, pepper stems. It’s easy to forget they are also part out the peel. The skins and peels of and oil. Greens and leaves are also great to of the edible part so make sure you don’t fruit and vegetables are a concentrated cook in a stir-fry or salad by simply sautéing leave them behind. Herbs are also great in source of phytochemicals, soluble fibres them with some olive oil and garlic. Some salads, soups and stews and can really lift and antioxidants. For example, apple is greens, particularly carrot tops, have the particularly rich in quercetin is found mostly in the peel.  wellbeing.com.au | 37

food WHOLE-PLANT COOKING The zest of thick-skinned citrus fruits *Naresh Jariwala*potatoes, just scrub the potatoes really with subtle spices like cumin and paprika. like lemons, limes and oranges are great well and leave the peels on. On the fruit side, papaya and jackfruit in cakes or bakes, or if you’re feeling extra Photography Getty Imagesseeds are also packed full of health creative try candying them or drying them Make your own sauces benefits and are great sprinkled on your to infuse in a pot of tea. Another great way and condiments morning muesli or as an afternoon snack. to use leftover fruit peels is to whip them into a smoothie or juice. Even though most Making homemade sauces, dressings and Dehydrate or pickle people can’t stand the thought of eating condiments is easier than you may think your food scraps furry kiwi peels and banana peels, they are — you just need to get a bit creative with completely inoffensive in a smoothie. your leftovers. Fresh herbs including their Pickled and dehydrated vegetables and leaves and stems can be blitzed up in no fruit are definitely making a popular Vegetable peels are also one of the time to make a delicious sauce or dressing. comeback. The pickling process tenderises most underutilised ingredients. Potato and adds flavour to tough scraps like skins are loaded with vitamin C and B6, Sustainable seeds cabbage stems, kale and chard ribs and potassium, manganese and copper. If you even watermelon rind. can’t bear the thought of an unpeeled Seeds from winter squash and pumpkin, potato, roast the peels in the oven to just to name a few, can be roasted and Meanwhile, the roots and skins of most make fries or fritters with some simple added to salads for extra texture and produce, including beetroot and carrots, seasoning and a drizzle of olive oil. So, crunch. They are also rich in nutrients like can easily be dehydrated and used as next time you make mashed or boiled fibre and magnesium. A great way to use crisps or ribbons. seeds is to roast them in the oven lightly Simple stir-fries Who else loves a stir-fry for a simple mid- week dinner? The best thing about stir- fries is they have no rules, so they are a perfect way to use up all your leftovers and your vegetable scrap heap in the freezer. Chop up your vegetables and all of their accompanying roots and stalks as the perfect base for a stir-fry. Radish tops are also great in a stir-fry, since their leaves are so peppery and pungent. Root-to-stem cooking can be applied to pretty much any produce under the sun. Just be wary of rhubarb leaves, green potato skins and the seeds of some fruits like apricots since they are mildly poisonous. Root-to-stem cooking is easier than you think and is a great way to keep your kitchen sustainable and ensure you are getting the most out of your produce each week. Lisa Holmen is a Melbourne-based food writer, photographer and blogger. Find out more at @ lisaeatworld on Instagram or lisaeatsworld.com. 38 | wellbeing.com.au

Fragrant Nutmeg CleansingMoringa Pure Ceylon Cinnamon Spicy Chilli*Naresh Jariwala*Delicious CardamomZesty Lemon Golden Earthy Turmeric Aromatic Peppermint Pungent Spicy Ginger natural goodness that tastes great The combination of taste and wellness in our Dilmah Infusions is a combination of traditional, Ayurvedic ingredients – cinnamon, ginger, turmeric, cardamom – as well as other beautiful ingredients like tangerine, rose, and grapefruit giving spectacular aromas and taste – so you have delicious tasting beverages which you can enjoy hot or iced, but also giving you that potent natural goodness. *dilmahtea.com\\herbal-infusion-tea/herbal-tea-benefits

food WHOLE-PLANT COOKING ROOT-TO-STEM RECIPES Baked Carrots with Herby Yoghurt This recipe is super easy to make and is the perfect side dish. Either cook the carrots with the green tops left on or process them (blanch the carrots and tops first) in a food processor with the herbs. The herby yoghurt is a great way of using up any leftover herbs (including their stems) in your fridge or freezer. *Naresh Jariwala* 1 bunch baby carrots ½ cup Greek yoghurt Handful fresh herbs 2 tbsp flaked almonds 1 tbsp pepita seeds (including stems) such as parsley, dill and basil Preheat oven to 200°C. Place baby carrots on a baking tray and drizzle with oil. Bake in oven for 30 mins until just tender. While the carrots are baking, blitz up the herbs in a food processor (including carrot tops if desired) and blend with Greek yoghurt in a small bowl. Top carrots with herby yoghurt, flaked almonds and toasted pepita seeds. Sweet Potato & Carrot Soup Stuffed Sweet Jacket Potatoes This sweet potato and carrot soup is loaded with vitamins and These sweet jacket potatoes are perfect cooked whole with the peel minerals. Roast the sweet potatoes and carrots in their peels to on. I have filled these ones with lentils, creamy feta, yoghurt and maximise their nutrient intake. The carrot tops can be used in fresh herbs (I love using parsley and dill) but they can be topped with pretty much anything. either the soup or as a garnish on top. 2 sweet potatoes, (peel on) 4 tbsp Greek yoghurt 500g sweet potatoes Optional garnishes 2 tbsp olive oil Bunch fresh herbs, stems (peel on), diced Pumpkin seeds Salt & pepper, to season Greek yoghurt 200g cooked lentils on, sliced 300g carrots, (peel on), sliced White sesame seeds 100g feta cheese 2 tbsp pine nuts 3 tbsp olive oil Red chilli, seeds on, sliced Green chilli, sliced (optional) Salt & pepper, to season Fresh herbs 2 onions, finely chopped Lime, sliced Preheat oven to 200°C. Using a fork, prick the sweet potatoes all 3 garlic cloves, finely diced Green carrot tops, over and place them on a baking tray and drizzle with olive oil. 1L vegetable stock Season well with salt and pepper. Roast for 45–50 mins until tender. 2 tbsp red curry paste blanched 150g crème fraiche Remove from the oven and cut in half and fill with lentils and feta cheese. Top with fresh herbs, pine nuts and chilli (if desired). Preheat oven to 200°C. Place sweet potatoes and carrots (with peels on) on a baking tray and drizzle with half the olive oil, season with salt and pepper and roast in the oven for 30 mins. While the vegetables are roasting, heat the rest of the olive oil in a large pot. Fry the onions for 5–7 mins until softened and translucent then add the garlic and cook for another minute until aromatic. Add the vegetable stock, red curry paste and leftover onion and garlic peels and simmer for 10 mins. Strain the remaining onion and garlic peels. Transfer cooked vegetables to the pot and use a hand mixer to mix until smooth. Heat again if required and stir in crème fraiche. Serve immediately and top with pumpkin seeds, yoghurt, white sesame seeds, sliced chilli, fresh herbs, lime and carrot tops. 40 | wellbeing.com.au

*Naresh Jariwala*YOU’RE NEVER TOO SMALL TO MAKE A DIFFERENCE. Help your kids change the world this Christmas.

home HAPPY AND HEALTHY GARDENS Insect-friendly gardens The fate of Earth’s tiny creatures is tied to our own and should concern us all. Here’s what we can do at home to help insects on the decline due to man-made forces including pesticides, habitat destruction, climate change and more. Words LINDA MOON *Naresh Jariwala* Creepy, crawly, tiny and mostly more insects in the world than any other about 30 per cent of flies and 6 per cent unobtrusive, insects have mostly Photography Getty Imagesliving thing except micro-organisms like of other insect taxa. Bees additionally taken a back seat in the public bacteria and fungi,” he says. “Along with provide honey, beeswax and medicinal eye when it comes to threatened decomposition, breaking down plants, products like propolis. species. While the focus of conservation dung and other things in the environment, efforts has been on glamorous mammals and recycling nutrients, they provide food Our association and dependence like snow leopards and polar bears, in the middle of the food chain. If we didn’t upon honeybees goes way back, and has insects are going extinct eight times have insects the system would collapse. only grown, Pettis says. “There are cave faster than their vertebrate cousins. We can’t live without them.” paintings where they show people robbing honeybee hives. Humans rely heavily on More than 40 per cent of insect species Predatory insects like spiders and lady them in agriculture systems, but humans are at risk of annihilation in the coming beetles also keep “pest” critters in check. have always relied on them.” decades, according to a review of 73 However, one of the most crucial roles of reports on declining insect populations in Earth’s mini beasts is pollinating our food While most of us are familiar with the the journal Biological Conservation. Those supply. A third of the world’s food comes European honeybee (Apis mellifera), there most in decline are butterflies, moths, from crops requiring, or benefiting from, are at least 20,077 bee species globally, dung beetles and Hymenoptera (the order insect pollination, Pettis reveals. “But it’s according to the IPBES report. The vast which includes bees, wasps and ants). the very important third where most of majority are wild bees, whose contribution Critically endangered aquatic insects the nutrition comes from. All fruits, nuts to pollination is vastly underestimated. include mayflies and dragonflies. The and vegetables have to be pollinated by researchers blame intensive agriculture, some kind of animal. Bees carry most of Within Australia, there’s an estimated habitat loss, synthetic pesticides and that weight.” 2000 species of wild bees, according to fertilisers, and to a lesser extent, climate Terry Houston’s A Guide to Native Bees of change, pathogens and introduced species. Pettis, who has been studying bees for Australia. One example is the blue-banded more than 30 years, recently contributed bee. It performs “buzz pollination”, which Many scientists believe we’re to an intergovernmental analysis: is valuable in pollinating blueberries, kiwi experiencing a “sixth mass extinction”, The Assessment Report on Pollinators, fruit, chillies and nightshade crops. In buzz a loss of wildlife unparalleled since the Pollination and Food Production. It notes pollination, something honeybees don’t dinosaurs, caused by human overpopulation that pollinating insects are critical to the practise, bees buzz and vibrate the flower to and activity. When it comes to declining food supply and habitat of other species, make it release more pollen, Pettis explains. insects, American entomologist, Dr given 90 per cent of wild flowering plant Jeff Pettis, believes pesticides, which species depend on pollinators. “There are a lot of different body shapes contaminate land, water and air, are and styles out there,” he says. “This includes the single biggest factor. Proof of insect Bees ’n’ us fly- and wasp-mimicking bees. Sometimes sensitivity to pesticides, a 2015 UK study the wild ones have a certain characteristic found exposing wasps to a sub-lethal dose Bats, birds, butterflies, moths, beetles, and emerge in the environment exactly (100 parts per billion) of pesticide reduced wasps, flies and other creatures are when a certain type of flower blooms. There offspring production by 20–25 per cent. involved in pollination, however bees are certain associations that are really one- do the lion’s share. The report by the to-one, like an unusual flower type, and Might of the mini beasts Intergovernmental Science-Policy nothing else will pollinate it. Why are there Platform on Biodiversity and Ecosystem so many types of bees? Because there are Tiny critters play a goliath role in Services (IPBES), found over 90 per so many different types of flowering plants. supporting life on earth, Pettis says. cent of the world’s leading crop plants And bees and flowering plants go together.” Proof of their significance, “There are are visited by bees. This compares with As a group, bees make exceptional pollinators because of their hairy bodies. 42 | wellbeing.com.au

Create open spaces like paths, meadow areas and ponds. Butterflies need the warmth of the sun and like flying over sunny, open spaces. *Naresh Jariwala* established green pollinator corridors “When they visit the flower, pollen gets all then she’s gone for the year. How do you and changed by-laws to allow urban over their body and they move to the next save them? You save them by saving, and beekeeping, Common says. Bees require flower,” Pettis says. not disturbing, the environment.” continuous expanses of greenery and places of forage. “Honeybees can fly 3–4 miles. Due to their sociability, European Lessons from the bee hotel The indigenous ones can go only 100 to 400 honeybees build communal hives that allow metres. They need lots of snacking,” she them to be managed by humans. However, According to Julia Common, co-founder of explains. Surprisingly, Common says cities the majority of wild bees are solitary. “The non-profit organisation Hives for Humanity are good environments for bees, explaining: wild bees are more threatened because and head beekeeper at the Fairmont “They have stable flowers that are watered.” no one’s looking after them and you can’t Waterfront hotel in Vancouver, the key to manage them,” Pettis says. “People plough helping bees lies in greening our cities, Providing inspiration on how to care for up fields or build houses or parking lots sustainable agriculture and banning our fuzzy friends in style, Fairmont Hotels, and destroy the nesting sites, and then pesticides. Vancouver has already made the first luxury hotel brand to implement an pesticide use kills off other bees. Often it’s huge strides towards this. onsite bee sustainability program (in 2008), a single female that’s trying to establish has more than 40 apiaries and wild bee a nest and keep the system going. If she One of the world’s most green and hotels in its properties around the world. At gets a little bit of pesticide in her pollen bee-friendly cities, Vancouver has banned the Fairmont’s Waterfront hotel in Vancouver, neonicotinoids (pesticides toxic to insects), and nearby Château Whistler, cute hive boxes and twiggy bee hotels on the rooftop gardens provide sanctuary for European honeybees and wild native species. Here, the honeybees (currently numbering around 250,000 at Fairmont Waterfront Vancouver) and their wild cousins forage on organic bee-friendly flowers like lavender. The average life of a honeybee colony has declined dramatically, Common says. “In the old days a bee colony would go forever. The problem for bees is they need more and more nutrition to fight pollution effects. The chemicals are sub-lethal. What we find is our colonies don’t thrive. The babies don’t develop properly, what’s called ‘brood diseases’. It can be stress, bad nutrition, lack of home. They become way more susceptible to disease.” Climate change also affects bees. “The temperature needs to be about 15°C for wellbeing.com.au | 43

home HAPPY AND HEALTHY GARDENS nectar to flow,” Common says. “Above *Naresh Jariwala* • Leave decaying stubble in over winter. • Avoid conifers, modern hybrid flowers 30°C there’s no moisture and flowers can’t Try planting around it. and lawn — they don’t offer much for produce nectar.” She suggests helping Photography Getty Images bees and other insects. weak bees in summer by offering them • Keep a few rotten logs in the garden. sugar diluted in water. • Buy or make your own bee hotel with • If you live in a unit, add flowering potted plants to your balcony, window, or A concerted effort is needed to save hollow wooden, cardboard or bamboo shared communal space. bees. Thus, education is important. tubes and sticks for wild bees to nest in. The Fairmont’s Pollinator Menu, which • Build a pond with waterlilies and Favoured plants features more than a dozen culinary cattails (useful as egg-laying sites) and • Bees love all flowers in the mint ingredients that depend on bees (including other aquatic flowers to help foster scrumptious honey and berries from the populations of dragonflies and other (Lamiaceae) family, including bee balm, rooftop gardens), reminds us of some of water-based insects. hyssop, rosemary, salvia, sage, catnip, the foods we’d potentially lose without • Make hollows with rocks and earth for lavender, thyme, oregano and basil, pollinator species. Visitors can browse the insects to shelter in. Pettis says. “Any kind of good nectar bee information displays or take one of the • Create open spaces like paths, meadow plant is really valuable. There are all educative tours offered by volunteers under areas and ponds. Butterflies need the these kinds of things that are rare, but the hotel’s Bee Sustainable program. warmth of the sun and like flying over bees will find them.” sunny, open spaces. • Bees love echinacea, butterfly bush Bee-friendly habitats • Create a small shallow water pool for and borage (known as bee bush or insects to access water in hot months. bee bread). The best ways to help bees in our garden • Indigenous natives like banksia, are to avoid using pesticides and provide a Go organic bottlebrush, tea tree, eucalyptus and some habitat and forage for them, Pettis says. “We • Avoid using pesticides, fungicides, wattles produce lots of pollen or nectar. need to go back to more sustainable farming • Daisies. Bees enjoy ranging on the and gardening.” This includes using natural herbicides and other chemicals. shallow flowers. Butterflies like the flat fertilisers and materials and digging less. • Avoid pesticide-treated wood landscaping. tops for landing on. • Learn about and practise organic • Flat-topped, umbel-shaped flowering “About 70 per cent of solitary bees live plants like dill, coriander, parsley, in the ground,” he says. “Typically, a female sustainable gardening. fennel, angelica and Queen Anne’s digs a little hole in the ground and has • Avoid buying plants where the seeds lace. Beneficial predator insects like a nest and about five offspring. The males ladybirds and hoverflies favour umbels are somewhere in the picture but they don’t have been pesticide-treated. “For the for landing and sheltering sites. Bees play an important role. They have to have first year or two those bee-friendly thrive on the flowers. a certain type of ground, whether it’s clay or plants have pesticide in the plant itself,” • The flowers of Alliums (the onion family) sand. There are a lot of different soil types Pettis says. “The bees feed on the nectar and fruiting trees. they like. If the soil has been disturbed and pollen and there’d be a little bit of • Dandelions, buttercups and clover. or ploughed up, then they can’t nest in it. pesticide there. It will weaken them.” • To attract butterflies try butterfly bush, That’s why habitat destruction is so huge. verbena, salvia, wallflower, nettle, There’s nowhere for them to live. They need Stock the pantry passionfruit and native grasses. If undisturbed natural areas.” The other 30 • Bees need pollen and nectar; butterflies you want butterflies, you have to help per cent of solitary bees live in rotten wood caterpillars (few survive to become like old trees and logs, and inside decaying also feed off flower nectar plus tree sap butterflies). Give them hiding places. woody stems and old vegetation, Pettis says. and organic matter. • Night-blooming flowers support moths. • Design your garden to bloom through Building your own bee- and the seasons. “Mid-summer and early Educate others insect-friendly haven autumn is the critical time,” Pettis says. • Use your insect-friendly garden as “There’s lots of stuff in the spring. Below As the saying goes, “build it and they will temperatures of 10–12°C, honeybees a conversation starter to educate the come”. Here’s what you can do at home, cluster inside the hive, surviving off neighbourhood. according to the experts. the honey they’ve stored. The wild, solitary bees usually burrow into some Linda Moon is a freelance health, travel and Create a habitat kind of protection and hibernate. If the lifestyle writer and a qualified naturopath • Increase undisturbed, untilled areas. temperature’s too cold, they can’t fly.” based in Katoomba, NSW. • Foster biodiversity in your garden. Establish wildflower meadow areas or • Let your vegies and herbs go to seed for perennial beds. Hold back on mowing. additional flowers. • Reduce impenetrable landscaping such as concrete paving. Avoid buying plants where the seeds have been pesticide- treated. “For the first year or two those bee-friendly plants have pesticide in the plant itself. The bees feed on the nectar and pollen and there’d be a little bit of pesticide there. It will weaken them.” 44 | wellbeing.com.au

*Naresh Jariwala*

body HEALING SALTS A good dose of salts You’ve probably heard a lot of negative talk about salt, and it’s true that too much dietary salt isn’t healthy. However, this humble and ubiquitous mineral has many beneficial effects when used appropriately. Words SOPHIA AULD You’ve likely experienced the *Naresh Jariwala*Salt was prized by several ancient peoples, Shannen Orton from Day Spa Noosa. They relaxing yet invigorating feeling including the Hebrews, Greeks, Romans use an organic plant- and marine-based that comes from a swim in the Photography Getty Imagesand Egyptians. It was vital for trade, beingproduct, which also contains extracts of sea, for example, or a stroll by the transported over the Mediterranean Sea pineapple and papaya. “It forms a lather ocean inhaling the salty air. And you don’t and on purpose-built salt roads. that removes impurities and brightens need to visit the ocean to get the benefits. the skin,” Orton explains. “The salt helps Many salt-based therapies are available in Sodium is essential for human health, to transport the fruit extracts into deeper spas and healing centres, and you can also playing a crucial role in conducting layers, where the enzymes can have an design your own to do at home. nerve impulses, contracting and relaxing even greater effect for exfoliating and muscles, as well as maintaining the smoothing the skin.” What is salt? correct balance of water and minerals. When used externally, salt can have She adds that salt treatments are about The most common form of salt is the benefits for the skin and respiratory more than skin aesthetics. A salt scrub chemical compound sodium chloride system, largely due to its antimicrobial massage is deeply relaxing and nurturing, (NaCl). In its natural form as a crystalline properties. There are several wellness- and an ideal way to soothe away stress as mineral, it is called rock salt or halite. enhancing, salt-based therapies and well as balance and nourish the body. Seawater has huge quantities of salt, with products available, including scrubs, the ocean containing about 35 grams per soaks, floatation, lamps and inhalation. Salt’s antibacterial qualities may litre, a salinity of 3.5 per cent. be helpful for conditions such as acne. Scrub yourself healthy The American Academy of Dermatology Salt is processed from salt mines and says that exfoliation can also stimulate by the evaporation of seawater. Evidence When massaged onto the skin, salt scrubs collagen production, which may help your of salt processing dates back to about have an exfoliating effect that removes skin stay firm and glowing. Exfoliation 6000 BC, when people living in present-day dead surface cells, creating a fresh, can also aid with the absorption of topical Romania boiled spring water to extract it. healthy glow, explains beauty therapist treatments such as moisturisers. You don’t need to visit a spa to enjoy an exfoliating salt scrub. It’s easy to make your own at home. 46 | wellbeing.com.au

*Naresh Jariwala* wellbeing.com.au | 47

body HEALING SALTS Make your own salt scrub *Naresh Jariwala*Float your stress away A 2018 study published in journal PLoS One, for Although it’s a wonderful experience, you don’t Photography Getty ImagesFlotation therapy, also known as sensory-example, found that a one- need to visit a spa to enjoy an exfoliating salt deprivation therapy, involves entering hour session in a flotation scrub. It’s easy to make your own at home. a tank where you are removed from all tank reduced anxiety, stress, You’ll need about one cup of salt, preferably outside stimulation, including sound, sight muscle tension and pain in a fine sea salt. Pour it into a large bowl and mix and gravity. The tank water is heated to 50 people with stress and in a half or equal amount of oil of your choice, skin temperature and almost saturated such as olive, coconut or almond (steer away with Epsom salts (magnesium sulphate), anxiety disorders. from commercial cooking oils such as canola which means you float very easily. or safflower). Use the mixture as is or add Rod Webb, who runs Float Therapy several drops of your favourite essential oil(s). Hervey Bay, explains that the tank water You can also replace some of the oil with honey contains 350 kilograms of salt per 1000 for an extra-smooth, sweet-smelling scrub. litres, which is a salinity 10 times that of Store your scrub in a glass jar. normal seawater. “The salt is magnesium sulphate, which is different to the salt in the Gently massage it onto your body, sea,” he explains. “Your skin feels soft and preferably in or before you shower. You can silky after a float and doesn’t go all wrinkly use circular motions over specific areas, or long like it does if you stay too long in the ocean.” strokes towards the heart to aid lymphatic drainage. Rinse off in the shower or bath. It’s Floating weightless in the darkness and best not to use a scrub every day, as excessive quiet (or with relaxing music softly playing) exfoliation can cause skin dryness and helps to induce a deep state of calm, as the irritation. Two to three times a week is usually brain and body enter a relaxed state. This fine, unless your skin is dry and sensitive, in can be helpful for managing conditions which case once a week would be enough. such as anxiety, stress and chronic pain. Avoid exfoliating any skin that is burned, A 2018 study published in journal PLoS chapped, red, swollen or has recently One, for example, found that a one-hour undergone a chemical peel. session in a flotation tank reduced anxiety, stress, muscle tension and pain in 50 people with stress and anxiety disorders. The participants also reported a significant improvement in mood, characterised by increases in serenity, relaxation, happiness and overall wellbeing. Flotation therapy may also be a useful preventative health measure. A 2014 study published in BMC Complementary and Alternative Medicine randomised 65 healthy people into either a wait-list control group or a treatment group that participated in 12 flotation sessions over seven weeks. They found that stress, depression, anxiety and “worst pain” were significantly decreased whereas optimism and sleep quality significantly increased for the flotation group. 48 | wellbeing.com.au

Some people claim that flotation therapy *Naresh Jariwala* There are also claims that Epsom salts (COPD) who used dry salt inhalers for up causes feelings of euphoria, inner peace, may “draw out” harmful toxins from the to 30 minutes per day for three months. enhanced creativity and spiritual insight. body. Baths of 20 minutes or longer may help They found no statistically significant to relieve constipation. Soaking the feet in changes in spirometry (a breathing test). Flotation sessions usually last one Epsom salts may help with ingrown toenails. However, the participants did perform to two hours and cost around $50 to significantly better on the six-minute $120, depending on the session length Salty surroundings walk test (which measures how far you and location. can walk in six minutes) and a quality Breathing in salty air, also known as of life questionnaire. There were no You can’t always get to a float tank, but halotherapy, has been claimed to be serious adverse events. The researchers you can experience some of the benefits beneficial for respiratory conditions, such concluded that dry salt inhaler therapy in your bath at home. Simply adding salts as asthma, chronic bronchitis and allergies. may be useful in COPD for improving to your bath (perhaps with some soothing It may also help with smoking-related exercise tolerance and quality of life. essential oils) is an ideal way to unwind symptoms, such as a cough and shortness after a hard day. Salt can also be used of breath, and with skin conditions such as A 2014 review of 151 studies into in a sitz bath to soothe conditions of the psoriasis, eczema and acne. halotherapy for COPD noted that many of the perineal area like haemorrhoids or tearing studies were of low quality. The authors note after vaginal childbirth. Halotherapy is divided into wet and that halotherapy can’t be recommended dry methods, depending on how the salt conclusively as a therapy for COPD until Epsom salts are most commonly used is administered. Wet methods involve more high-quality studies are conducted. in baths. In water, they break down into using a mixture of salt and water. Wet magnesium and sulphate, which supposedly methods of halotherapy include things The salt particles of dry halotherapy are penetrate the body through the skin. Epsom like gargling salt water, using salt water also said to have a beneficial effect on the salt baths can be used at home for painful for nasal irrigation, and for salt baths and skin. It is claimed that the salt destroys joints and muscles, bruising, sprains, flotation as described. the bacteria responsible for many skin fibromyalgia, psoriasis, post-workout conditions, normalises pH and stimulates muscle soreness and to help with sleep. Dry halotherapy usually happens skin repair and regeneration. In addition, in a purpose-built salt cave. This is dry salt therapy may help people with How to make an Epsom salt bath a room set at a relatively cool temperature skin conditions such as acne, psoriasis, and low humidity, with a device called a eczema, dermatitis and rosacea. You’ll need around two cups of Epsom salts halogenerator grinding salt into microscopic for a standard-sized bathtub. As you turn on particles that are dispersed into the air. Himalayan salt lamps the water, start pouring the salt in under the running tap. This helps it to dissolve more At the Salt Caves in Mooloolaba, These attractive lamps create a lovely pink quickly and mix fully into the water. The water Himalayan salt is piled up on the floor glow that creates a calming ambience should be warm but not too hot, and will feel and encrusted into the walls of the room. in any room. They are made from solid a bit soapy. Soak for at least 12 minutes. You relax in a lounge with your eyes Himalayan salt from Pakistan and lit with an closed while deeply inhaling the high internal bulb. Many claims have been made For additional benefit, add some essential concentrations of air-borne salt. about the health benefits of these lamps. oils. Try lavender, rose, chamomile or geranium The most common is that they emit negative for relaxation. Lemon and rosemary are good It is said to be an effective therapy for ions, which are said to improve mood and for boosting mood, or try lavender, marjoram respiratory problems such as asthma, enhance sleep. They are also claimed to and lemongrass for muscle aches. sinusitis and bronchitis, without any known clean the air and help relieve allergies. side effects. The salt particles are claimed to absorb irritants, such as allergens While there are studies showing that and toxins, from the respiratory system. negative air ionisation can reduce chronic It is also claimed to break up mucus and depression and seasonal affective reduce inflammation in the airways. disorder (SAD), the research used a machine that creates negative ions The therapist tells me about a retired through a molecular reaction. Studies to builder who purchased 10 sessions to help date have failed to prove that Himalayan him with a chronic cough developed from salt lamps produce negative ions. years of inhaling sawdust. “After seven sessions, he asked if he could give the There is also no evidence that the salt rest to his wife,” she explains. “He said lamps have the same effects on SAD and his cough was gone and he was breathing chronic depression. better than he had in years.” However, if you find that they enhance Of course, it’s not always possible to your decor, there’s certainly no harm in visit a salt cave, but you can still try salt them. Their gentle light is soothing and inhalation. Himalayan salt inhaler pipes may be a good focus for meditation and are a relatively inexpensive way to see if it mindfulness exercises, or for winding could work for you. They are shaped a bit down in the evening. like a horn with a flat bottom. You put salt crystals in a chamber, which has openings Regardless of how you choose to get in it. At the top, a tube connected to the your good dose of salts, you’re using chamber ends in a mouthpiece. a therapy that’s been appreciated worldwide for thousands of years. Take When you breathe through the a deep breath, relax and enjoy. mouthpiece, air is sucked through the salt, so you are breathing in salt-infused air. Sophia Auld is a health and medical writer with 30 years’ experience working in Studies are yet to decisively prove healthcare. She loves communicating health the benefits of salt inhalation. One concepts that inspire positive changes for study, published in 2007 in the journal health and wellbeing. Pneumologia, looked at 35 patients with chronic obstructive pulmonary disease wellbeing.com.au | 49