Prevention AU 08.09 2022_downmagaz.net

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78 48 48 IN THIS ISSUE 78 42 90 36 66 Features 23 72 84 A wee little problem Going to the 46 Always cold? Here’s why… 6 PREVENTIONAUS.COM.AU toilet too often? Here’s what you need to If you’re layered up like a Siberian local know about your bladder. 58 and still can’t get warm, then you need 90 7 habits that slow ageing Live to turn here now. longer, and improve your biological age, 48 A blissed life This doctor’s with these proven bio-hacks. prescription for a long, healthy life? 96 “You’re just tired and stressed…” Get happy! Try these six things today. and other ways doctors miss 54 Big little lies Are those little fibs critical symptoms Feel like you’ve been harmless or could they cause you big given a misdiagnosis? This is what to do. problems later on? We find out. 104 Reach new hikes Make your 58 Eat your way healthy! Has eating next holiday an adventure on one of these healthily taken a nosedive? We’ll get you world-class scenic walks that exhilarate back on track and make those new the senses yet calm you all over. nutritious habits stick. 66 Jules Robinson The former Pulse Married at First Sight star talks body 12 Mind expounding Why you should positivity, her “purposeful” 40s and why she’s ready to have another baby. check a person’s ears before you vent. 72 Cold comfort Why laze in front of Health a heater when you can dive into cold-water 14 Freedom fibre More fibre, less swimming and into a world of amazing health benefits. antibiotics resistance, very happy bowels. 78 Poised to start Thinking of trying 16 Sitting up and taking notice yoga, or already doing it but want to Why sitting too much could be the reason learn more? Everything you need to behind your neck, shoulder and back get started is right here. aches. Here’s how to correct it.

72 118 August/September 2022 Subscribe to Nutrition Beauty and you could win a MOR Skincare pack, 20 Calms in handy Feeling tense? 32 Q&A: I’m in my 40s and valued at $368. Counteract the effects of stress in the my skin feels incredibly dry. body with these wonder foods. Plus, find What can I do? These soothing HURRY, limited time only! out how to bounce back quicker from products aim to please. Plus, why circadian rhythm disruptions. ceramides should be on your radar. See page 102. 23 5 ways to avoid an afternoon 34 Package deal Look good, and Food slump Whether at work or home, pick feel good at the same time, with these 114 Well received A nutrition expert yourself up fast with these easy tricks. eco-friendly beauty picks. serves up some soul-warming dinners Fitness 36 Going round in circles Tired that are both tasty and good for you. 26 Hard session Feeling anxious or of those ‘raccoon’ eyes? Let’s make 118 Main sweet In the mood to slow those under-eye bags history. self-conscious at the gym? Here’s how cook? These hearty winter stews come to overcome ‘gymtimidation’. Plus, Mind complete with delicious desserts. massage away that muscle soreness with these amazing foam rollers. 40 Dream vision How a spot of Pets 27 Busy tone Three ways to stay fit daydreaming can help you make that 127 Good ol’ buddy How to look next big decision. Plus, declutter your and healthy when life gets hectic and space and you’ll declutter your mind. after a senior pet. Plus, is your buddy the mercury drops. in pain? Here’s what to look for. 41 Brain frees Three easy ways to 28 Coat of armour Stay warm during Every issue de-stress and stay sharp. your winter exercise with these cool 9 From the editor jackets. You’ll love the accessories, too! 42 What is ‘hangxiety’? More 10 Over to you 124 Prevention profiled 29 Move of the month: Smile than a sore head, hangover anxiety can wreak havoc on your emotional state Smart ideas and products maker Reverse that frown with this and brain health. This expert lecturer for your healthy lifestyle. feel-good mini backbend and watch reveals what his research has found those happy hormones rush in. and what you can do to manage it. 130 Life lessons TV and radio personality Myf Warhurst shares what she’s learnt about life. AUGUST/SEPTEMBER 2022 PREVENTION 7

Meet the team EDITOR Andrea Duvall ON THE COVER ART DIRECTOR Karen Berge Photography Jeremy Greive Styling Penny McCarthy LIFESTYLE EDITOR Juana Parathyras Styling assistant Emmerson Conrad Hair and make-up Aimie Fiebig DESIGNER Brooke Lyons Jules wears COS jacket. P.E Nation pants. SUBEDITOR Anthony Di Carlo PREVENTION IS PUBLISHED BY BEAUTY EDITOR Cecily-Anna Bennett Managing Director Arek Widawski BRAND INNOVATIONS MANAGER Alison Kirkman General Manager Carole Jones Associate Publisher Andrea Duvall DIGITAL CONTENT EDITOR Jessica Testa Group Sales Director Anabel Tweedale EDITORIAL ENQUIRIES [email protected] NEXTMEDIA Level 8, CONTRIBUTORS Stephanie Anderson Witmer, 205 Pacific Highway, Birgit Bulla, Emily Cronin, Brooke Delfino, Mike Garten, St Leonards, NSW 2065 Locked Bag 5555, St Leonards, NSW 1590 Amy Grier, Craig Gunn, Beth Howard, Ute Junker, Cassie Powney, Meghan Rabbitt, Lara Rosenbaum, Lizz Schumer, Lora Shinn, Erica Sweeney, Arielle Tchiprou, Jenna Wolfe PHOTOGRAPHERS Australian Walking Company, Ross Coffey, David Frenkiel, Good Housekeeping UK, Healthy Food Guide, Raymond Hom, Getty Images, iStock, Cath Muscat, Mark Tipple, Ultimate Hikes, World Expeditions ADVERTISING Brand Partnerships Manager Kirsty Peros [email protected] 0404 506 553 Advertising Traffic Georgia Sutton PRODUCTION & DIGITAL MANAGER Jon Bishop PRIVACY POLICY PHOTOGRAPHY: iSTOCK PRODUCTION MANAGER Peter Ryman We value the integrity of your personal information. If you SUBSCRIPTIONS provide personal information through your participation in any competitions, surveys or offers featured in this issue mymagazines.com.au of Prevention, this will be used to provide the products or services that you have requested and to improve the Toll free 1300 361 146 or +61 2 9901 6111 content of our magazines. Your details may be provided Locked Bag 3355, St Leonards, NSW 1590 to third parties who assist us in this purpose. In the event of organisations providing prizes or offers to our readers, Prevention® is a registered trademark of Hearst we may pass your details on to them. From time to time, Magazines International. © 2022 Hearst. All rights we may use the information you provide us to inform reserved. Prevention Australia is published under you of other products, services and events our company license from Hearst by NEXTMEDIA ACN: 128 805 has to offer. We may also give your information to other 970, Level 8, 205 Pacific Highway, St Leonards, organisations which may use it to inform you about their NSW 2065 © 2022. All rights reserved. No part of products, services and events, unless you tell us not to do this magazine may be reproduced, in whole or in so. You are welcome to access the information that we part, without the prior permission of the publisher. hold about you by getting in touch with our privacy officer, Printed in Australia by IVE. Distributed in Australia who can be contacted at nextmedia, Locked Bag 5555, and NZ by Are Direct. St Leonards, NSW 1590. ISSN 2208-0031. The publisher will not accept Hearst Magazines International: responsibility or any liability for the correctness of information or opinions expressed in the Jonathan Wright President of publication. All material submitted is at the owner’s Hearst Magazines International risk and, while every care will be taken, nextmedia does not accept liability for loss or damage. Kim St. Clair Bodden SVP/Global Editorial & Brand Director Chloe O’Brien Global Editorial & Brand Director – Lifestyle Expert articles are for information purposes only and are not a substitute for medical advice or to be relied on for diagnosis or treatment. The Authors and the Publisher accept no responsibility for medical decisions readers may make. The Authors and the Publication assume no liability or responsibility for damage or injury to persons or property arising from any use of any product, information, idea or instruction contained in the articles. Always seek the advice of a qualified medical practitioner if you think you are suffering from a medical condition. 8 PREVENTIONAUS.COM.AU

Editor’s letter Getting better New episodes! all the time! We’re back with another series of our podcast A recent US study looking into women’s attitudes towards Thriving in Menopause. This time, we’re exploring ageing found that a massive 90 per cent of women feel how to improve sleep, the changes in your brain, anxiety about getting older. That’s really shocking. I’d like how to fix bladder problems and more. Join us to believe we’re living through an ‘ageism’ revolution, in from July 25 for weekly episodes as we help you which the media is finally putting to rest tired old clichés manage every aspect of menopause with ease! about what women at midlife and beyond look like and what we’re capable of. After all, around us we see many Download it FREE wherever you get your podcasts. inspiring examples of women who are truly living their happiest, healthiest life at every decade – and not just celebrities (shout-out to my dear friends in their 70s!). Incidentally, that same study found that 93 per cent of women are interested in learning activities, exercises or tools that can help them live a more optimistic life. As part of this quantum shift in thinking about age, the health community is adopting new terms like ‘healthspan’ over ‘lifespan’. It’s the idea of an active, fulfilling life all the way through. Meanwhile, medical research is unlocking the science behind how our cells actually age. And they’ve discovered that there are ways you can actually slow down the ageing process in your cells. If that sounds like crackpot science, consider this: the lifestyle choices that affect your fitness and general health also trigger changes at a cellular level on your biological age. In our story ‘7 habits that slow ageing’ (from page 90), writer Beth Howard explains this biology and unpacks fundamental ways you can make over not just your healthspan, but your lifespan, too. I’m feeling particularly positive after a recent chat I had with American neuropsychiatrist Dr Louann Brizendine, who, for three decades, has been studying the impact of women’s hormones on the brain. So, forget those jokes about forgetfulness and ‘senior moments’, because Dr Brizendine has good news: in many ways, the brain gets better with age! She explains how and why in Episode 2 of our popular podcast Thriving in Menopause, Series 4 (see opposite). In the meantime, enjoy this issue! PHOTOGRAPHY (MAIN): JEREMY GREIVE ANDREA DUVALL EDITOR AUGUST/SEPTEMBER 2022 PREVENTION 9

Over to you Here’s what you told us inspired you in our previous issue. GOT IT ALL COVERED Readers enjoyed last issue’s FAVOURITE I particularly enjoyed the recent cover star, SBS newsreader FACEBOOK POST cover and interview with SBS Janice Petersen, describing newsreader Janice Petersen (July). how she’s living her most You liked actress I always learn something from satisfying life in her 40s. and model Brooke your inspiring stories about Shields’s inspiring Australian women. Prevention WAKE-UP CALL philosophy on ageing. magazine is now my go-to source Light bulb moment: ‘5 ways to of up-to-date information on avoid overeating’ (‘How to quit PINTEREST FIND health and wellness trends and anything’, July). I was reading new research. It’s written in such the article while eating potato Many were keen an easy-to-understand and chips and I realised that I do to find out more accessible way. I always find eat much worse after I’ve had about IBS and how your stories really informative. a bad night’s sleep. So, I’ll to manage it. recognise that now and use Jan Burns, NSW other strategies. Thank you! TOP TWEET LOOKING SHARP Michelle Payne, NSW This fast menopause- Thank you for shedding some friendly exercise left light on Alzheimer’s disease in Congratulations, Jan, Laura-Jean you feeling inspired your July issue (‘Worried about and Michelle! You’ve each won to hit the mat! Alzheimer’s?’). While I’m only a fantastic CurrentBody Skin in my mid-30s, it’s good to essentials pack, valued at $125. MOST POPULAR know that I can make lifestyle INSTAGRAM PIC changes now to help look after my brain as I age. Prevention is The best (yummy) a beautifully designed magazine; foods to beat winter it’s always a pleasure to read and fatigue got plenty a positive influence in my life. of your hearts. Laura-Jean Lyons, NSW WRITE IN FOR YOUR CHANCE TO WIN... PHOTOGRAPHY: JEREMY GREIVE A PAIR OF QUALITY UGG BOOTS worth Tell us what you think about this issue of $225Prevention and every letter published in our next issue will win this great prize! Stay warm and sn-UGG-ly with a pair of ugg boots in high-quality Australian premium sheepskin from Ugg Express. The iconic Tarramarra Short Classic Ugg Boots are your new go-to style to wear around the house or outdoors, keeping your feet comfortable in any weather. For more details, visit uggexpress.com.au Send your feedback to prevention.com.au/win. Or, write to Comps at Prevention magazine, Locked bag 5555, St Leonards, 1590. For full terms and conditions, go to the website. 10 PREVENTIONAUS.COM.AU

PHOTOGRAPHY: ISTOCK Pulse MORE JOY, LESS STRESS – FOR A HEALTHIER, HAPPIER YOU Do not allow people to dim your shine because they are blinded. Tell them to put on some sunglasses.” Lady Gaga AUGUST/SEPTEMBER 2022 PREVENTION 11

Pulse now Book Club MIND EXPOUNDING Before you have that vent, it might be good to evaluate your audience first. In a new US study, researchers found that participants in their 40s and 50s who said they didn’t have a supportive ear in their life had a cognitive age of four years older than those who had great listeners in their social circles. Need to find a good pair of ears that you can unload your thoughts to? Look for someone who waits for you to respond when they ask how you are, and who doesn’t interrupt or shift the focus to themselves. And remember to return the favour – support is a two-way street. 3 FEEL-GOOD PODCASTS WE LOVE INSPIRING GOOD READS ... and you need to listen to The Upgrade Help Me Be Me The Happiness Lab Mindful in Minutes WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK Described as “self-help for with Dr Laurie Santos By Dr Louann Brizendine These short, weekly (Hay House, $26.99) people who hate self-help”, Combining real-life stories guided meditations Want to know how your brain cover an array of topics changes (for the better) during each episode tries to grow with new research, this that have real-world midlife and also how to unlock its applications for anxiety, full potential? This is your answer. your emotional toolbox so addictive podcast might insomnia and stress. Ultimately, The Upgrade is about getting an entirely new and positive you’re better equipped to just change the way you understanding of ageing. deal with life’s challenges. think about a happy life. Breadsong By Kitty & Al Tait (Bloomsbury, $39.99) A celebration of bread and baking, this cookbook with a difference features more than 80 delicious recipes, as well as a wonderful, inspiring story of the power of finding your passion. You knead this! The Mindful High Performer By Chelsea Pottenger (Murdoch Books, $32.99) In this insightful book, author Chelsea shares her own personal struggles and uses simple science-based tools to better your mental health, so you feel less stressed and overwhelmed. Scan the QR code to find these great reads and many more of our handpicked favourites at Booktopia. 12 PREVENTIONAUS.COM.AU

Health WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK Hard to swallow Fast fact The idea of popping a pill to help boost your brain power might be appealing, but is there any Puzzles real merit to it? Nootropics is the latest buzz increase the in natural remedies. Also known as ‘cognitive production of enhancers’ or smart drugs, these supplements happy hormone are said to help improve memory, mental dopamine, alertness and overall concentration. There are which regulates many different types of nootropics, ranging from your mood, pharmaceutical drugs to supplements and foods, memory and says sports dietitian Jess Spendlove. While most concentration. health experts agree that taking prescription nootropics for cases that involve ADHD or AUGUST/SEPTEMBER 2022 PREVENTION 13 Alzheimer’s disease may be helpful, for healthy people it’s far more controversial simply because there’s still limited evidence that supports the claims that these natural supplements can, in fact, make your brain work better. If something sounds too good to be true, it often is, says Jess. So, if you want to boost your brain strength, perhaps just stick with crosswords or puzzles – and protect your brain while having fun.

Health now FREEDOM FIBRE 40% You may have heard about antibiotic resistance, where The amount of people microorganisms, like harmful bacteria, adapt and change who haven’t changed so that antibiotics are less effective at killing them off. Well, researchers have long been fearful that the more you use their toothbrush in antibiotics, the more you risk this happening. But there has the past six months. been an interesting new finding: People who eat a diverse You should swap it diet rich in fibre display lower levels of antibiotic resistance every three months. within their gut microbiome. Simply put, eating more fibre may help you avoid antibiotic resistance in the future. Boost SOURCE: PLUMBNATION your daily fibre intake by adding chia or linseeds to your oats, smoothies or salads. And don’t peel produce, such as Clean mind cucumbers, sweet potatoes and apples, as these are the bits packed with fibre. What happens to your Your bowels will thank you, too! brain while you sleep? Preliminary studies Chem New research has linked a higher risk of diabetes in indicate that it might WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK again? women to increased exposure to PFAS, a group of be cleaning itself. chemicals known as ‘forever chemicals’. These are Almost like a very often found in non-stick cookware, clever dishwasher, food packaging and other sources. it seems that, when It’s hoped these findings will drive you snooze, it washes new measures in restricting away harmful waste PFAS use in the future. Time proteins that build to change up your pantry? up between brain cells during awake hours. How? Scientists observed that brain cells are able to shrink, allowing more fluid to circulate around the cells, carrying away these waste proteins. Once awake, the cells enlarge again slowing down the flow of fluid. Researchers say this may explain why you don’t think as clearly after a sleepless night and why prolonged lack of sleep is so harmful to health. 14 PREVENTIONAUS.COM.AU

Managing your menopause symptoms* just got easier. New Promensil Menopause Gummies, you can take on the go. LANT BASE D RED P NES CLOVER ISOFLAVO Helps relieve sweats, plus support healthy emotional balance, general menopausal health and well-being. Great news for post-menopausal symptoms:* women looking for a naturally derived and plant based menopausal symptom relief. Promensil is Australia’s # ‡ Hot Flushes Herbal Menopause relief brand.** ‡ Night Sweats ‡ Mild Anxiety ‡ Moodiness * In post-menopausal women Because everyone’s menopause journey is different, Promensil now gives you even more choice and convenience. Introducing Australia’s first Red Clover Gummie to help relieve menopausal symptoms in post-menopausal women–such as hot flushes and night Always read the label and follow the directions for use. **IRI, Australia Pharmacy scan, YTD $ (000) to 22/05/2022. AC-001554

Sitting up and taking notice 16 PREVENTIONAUS.COM.AU

Health Got neck, back or shoulder aches? It could be from sitting too much – but we have solutions to ease the ouch. BY STEPHANIE ANDERSON WITMER S itting for too long can be a real pain in DO AB WORKOUTS A strong the neck – and back and shoulders. Here are a few reasons why: You’re inactive core promotes proper posture so you can comfortably sit upright longer. Stand-alone when seated, so your heart doesn’t have to pump abdominal exercises, Pilates and yoga are as hard to circulate blood; this can cause lactic all excellent ways to build up and stretch acid build-up in muscles, triggering aches and abdominal and spinal muscles. stiffness. Also, it’s difficult to hold the upper body upright for long periods, so you tend to slump, TAKE BREAKS Even if you have to spend putting pain-inducing pressure on the discs most of the day sitting, make sure to move at between your vertebrae. least once an hour, advises orthopaedic spine And then there’s the craning- surgeon Dr Eeric Truumees. for-a-closer-look position you Incorporate little movements, often hold your head in when ho6u.4rs such as pacing while on the viewing digital screens, which phone or taking the long route strains the ligaments and to the bathroom, and sneak in muscles in the neck and upper some stretches, too. back. “Sitting for hours day after That’s how much Treat it day repeatedly locks neck, back time the average and shoulder muscles in the SWEAT IT OUT Aerobic same position,” says orthopaedic adult spends surgeon Dr Charla Fischer. “It’s sitting each day. a repetitive-stress injury.” exercise helps lessen the pain Many of us can’t avoid lengthy by strengthening muscles and sitting sessions, but these simple lifestyle tweaks getting blood flowing. Schedule in a walk or can help you both sidestep and ease the pain. swim into your week, before and after work. PHOTOGRAPHY: COURTESY OF PREVENTION US Prevent it TRY MEDS Over-the-counter anti- FOLLOW THE 90-DEGREE RULE inflammatory medication, such as ibuprofen, can help zap inflammation that causes pain. Proper ergonomics can help ward off discomfort It’s not advisable to take them every day, so if – it’s all about 90-degree angles, Dr Fischer says. they don’t work, ask your doctor about other Sit with both feet planted (not dangling) and options, such as physiotherapy. your knees, hips and elbows bent at 90 degrees. Your monitor should be at eye level and close SEE A SPECIALIST If aches and pains enough so you can see it without jutting forward; if possible, put the keyboard at lap level to relax become regular, interrupt sleep or occur with your shoulders. A lumbar support pillow or a seat other symptoms, such as arm or buttocks pain cushion may also help relieve lower-back pain. (which could signal a pinched nerve), see your doctor. They can assess if a physiotherapist or an orthopaedic specialist may be helpful. AUGUST/SEPTEMBER 2022 PREVENTION 17

“Not just natural. 100% certified organic!” -Andy Allen Masterchef Judge Germ killer, mood uplifter, earth lover Did you know that “natural” farming dumps chemicals that are toxic to people and planet? Therefore, 100% certified organic is the only true choice that shows we really care. It costs a little more, but it’s worth it - safer for your immune system and earth. From soil to shelf, every ingredient is farmed with purity and love to protect earth and you - without harmful pesticides or herbicides. So next time someone claims they are the ‘organic’ choice, if they are not independently certified, there’s no way you’ll ever know. Please choose Saba Organics, it’s the real McCoy. ACO tested and certified. Scan and learn about Available at Saba Organics sustainability. sabaorganics.com/sustainability

Nutrition BETTER HEALTH, MORE ENERGY AND USEFUL, EXPERT-APPROVED ADVICE ON A PLATE Blue healers They may be small, but blueberries pack a mighty punch. They’re particularly rich in antioxidants called anthocyanins, and studies suggest that blueberries can help slow age-related cognitive decline. On top of that, the blue fruits are anti-inflammatory and can help to lower cholesterol and your risk of heart disease and cancer. Oh, and did we mention they’re a great source of vitamins C and A (which both benefit your sight)? Blueberries make a yummy snack, with one cup having about three grams of fibre, so these little bombs of sweetness are quite satisfying. They’re in season now, but you can also opt for frozen blueberries – they’re just as healthy as fresh and make a nice topping on your cereal. Or try adding them to your next cheeseboard as a clever alternative to grapes. WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK Did you know? Blueberries get their intense blue colour from the anthocyanins – the darker the berries are, the more antioxidants they have. AUGUST/SEPTEMBER 2022 PREVENTION 19

Nutrition now DY $1 CALMS IN HAN How much it costs Stressed out? Add a sprinkling of adaptogens to your for a can of red plate. You may not have heard of them, but these plants have been shown to counteract the effects of stress in kidney beans, one of the body by helping to regulate the hormone cortisol. the highest sources This is how they work: when you’re faced with a tense situation, your body goes through a three-stage response: of antioxidants alarm, resistance and exhaustion. Studies suggest that around. adaptogens help keep you in the resistance phase for longer thanks to their stimulant effect, plus keep exhaustion SOURCE: HEALTHY FOOD GUIDE away, which results in a calmer, happier you. Some adaptogens you can try at home are ginseng, goji berries, Got rhythm? licorice root and turmeric. Who’s up for a turmeric latte? Now there’s a way to Oat to Oats are more than just a tasty brekkie. A new bounce back quicker WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK self study, published in the journal Nature, has shown from circadian that this pantry staple is a great option for people rhythm disruptions with coeliac disease or gluten intolerance. It turns (think shift work, jet out that oats have fewer of the proteins that can lag or even just very cause an immune reaction in sufferers than, say, late nights) that wheat or rye. So, start reaping the benefits with influence everything that warm bowl of goodness tomorrow morning! from your sleep and mood to metabolism, and even help decrease the risk of developing certain diseases. Research has shown that prebiotics, which serve as food for happy and thriving gut bacteria, may play an important role in helping your body be more resilient to body clock changes. So, before your next all-nighter, stock up on fibrous foods, such as leeks, onions, artichokes, bananas and asparagus, which provide excellent nourishment for the trillions of bacteria in your gut. 20 PREVENTIONAUS.COM.AU

BEAUTY FROM WITHIN New Nordic believes in the holistic approach, meaning that the first step, which is the most important steps of all, is to focus on beauty from within. The Skin Care™ Collagen Filler is a tablet that provides nutrients to the skin from within for a more beautiful skin. The tablet contains ingredients that aid connective tissue production and maintain skin health as well as the feeling of a well moisturized skin. How I keep wrinkles away When Josephine turned 40, wrinkles began to sneak up on her Discovered Skin Care™ from New Nordic “I discovered Skin Care™ Collagen Filler from New Nordic. The product was reasonably priced and contained high quality, natural ingredients. That was just what I was looking for.” Skin Care™ helped my skin look beautiful “Within a couple of months, I could see a significant difference. Many of my wrinkles were smaller and some had vanished entirely. My family spontaneously told me that I looked refreshed. I also do my best to eat healthy, get lots of fresh air, and go for runs on a regular basis, but Skin Care™ Collagen Filler definitely deserves some of the credit. I will definitely continue to take Skin Care™ Collagen Filler to minimize the visibility of wrinkles and fine lines.”

BRAND NEW! TUNE INTO SERIES 4 Join us weekly for NEW episodes of Thriving in Menopause, brought to you by the editors of Prevention SPONSORED BY PROMENSIL Thriving in Menopause by Prevention In SERIES 4 of Thriving in Menopause, we explore Series 4, Episode 1 how to improve sleep, the powerful changes in your brain, how to fix bladder problems and much more. Join us weekly from July 25 as we help you manage every aspect of menopause with ease! Find out how to thrive during menopause! Download Thriving in Menopause now on iTunes, Apple Podcasts, Spotify or wherever you get your favourite podcasts.

Nutrition 5ways to avoid p an afternoon slum It’s 4pm and your eyelids are drooping. But, before you reach for that sugar hit (don’t worry, you can still have coffee!), try one of these easy solutions. 1 DON’T OVERDO 3 HAVE A GLASS THE CAFFEINE OF WATER Instead of guzzling a triple-shot “Half of the people who come latte in the morning, have smaller servings of caffeine throughout to me complaining of fatigue the day. “When you quickly drink a large coffee, the caffeine are actually dehydrated,” says peaks in your bloodstream much sooner than if you spread it out,” integrative medicine specialist explains research psychologist Dr Harris Lieberman. Dr Woodson Merrell. Staying 2 TAKE A WALK hydrated is one of the simplest AT LUNCHTIME ways to keep energised and Just as sunshine helps you wake up in the morning, a focused. Aim to refill your glass dose of natural light later in the day can blunt an energy every hour or two. dip in no time. Step outside for a short brisk walk at 4 PUT A PLANT IN lunchtime, before you feel YOUR OFFICE sluggish – the combination of Researchers have found sunlight and heart-pumping exercise can’t be beaten. that people who kept a vase of vibrant flowers on their desks, along with green plants in other areas of the office, generated more creative ideas than those who worked in a vegetation-free setting. Try adding some greenery to help wake up your brain. PHOTOGRAPHY: ISTOCK 5 AVOID FAT, SUGAR AND GREASE Your brain uses glucose as fuel, so when your blood sugar drops, your mental abilities can plummet as well. To keep this from happening, steer clear of refined carbs that send sugar levels haywire, as well as fatty foods, which will weigh you down. Instead, make sure each meal contains a balance of wholegrains, healthy omega-3 fats, plus fruit and veg. Love snacks? Opt for a banana with a tablespoon of peanut butter instead for a dose of the energy-boosting minerals potassium and magnesium. AUGUST/SEPTEMBER 2022 PREVENTION 23

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Fitness FEELING STRONGER, FITTER AND FIRMER AFTER 40 STARTS HERE Nose in the air Turns out there’s a good reason why your trainer keeps reminding you to inhale and exhale via your nose. Breathing through your nose allows you to move oxygen to your lungs more effectively and, because you’re getting more air from each breath, you need fewer inhalations. Fewer inhalations means the energy normally used by those muscles can be used elsewhere, such as holding a pose better, spinning a bit longer or even lifting weights more soundly. And don’t forget about the health benefits associated with breathing through your nose – it helps clean the air before it enters your lungs. Now, breath in… WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK Did you know? Mouth breathers are more likely to suffer from low saliva production, tooth decay and sleep apnoea. AUGUST/SEPTEMBER 2022 PREVENTION 25

Fitness now HARD SESSION 50% The amount you Heard of ‘gymtimidation’? It’s real can reduce muscle and it’s a problem for many people. It refers to the feeling of dread, fear soreness when or stress associated with going to the foam rolling after gym. Some people get it more than others, but it tends to hit women the a workout. most. Indeed, one survey found that twice as many women experience SOURCE: FRONTIERS IN PHYSIOLOGY this confidence crash compared with men. But, fret not, there are solutions: Get rolling with these Opt for women-only gyms if you want a more inclusive and friendly 1You’ll love this two-in- atmosphere to work out in. one Lululemon Double Roller. The smaller roller Find a reliable gym buddy. Not (ideal for your back) fits only can you hold each other inside the bigger roller accountable, but it’s more fun, too. (for arms and legs). $79, lululemon.com.au Pump your playlist. Music is a powerful motivator and popping on your headphones can help you tune out distractions and anxieties and keep you focused on your goal. 2This Rockwear Foam Roller has a firm and textured surface that deeply massages muscle tissue as you roll. $29.99, theiconic.com.au High Think that ‘runner’s high’ is from endorphins? 3Help release tension WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: iSTOCK impact Not so. While it’s true that the body releases and improve mobility the hormones to help prevent muscle pain, with the smart vibrating research shows they have no effect on Therabody Wave Roller. mood. Instead, that happy post-run Bluetooth-enabled, it also feeling may be due to endocannabinoids allows you to connect to a – biochemical substances similar to clever app for customised cannabis but produced by the body. rolling sessions. $249, And, no, it’s not that kind of high! therabody.com 26 PREVENTIONAUS.COM.AU

Busy tone Personal trainer Jenna Wolfe shares three easy ways to stay in shape when life gets cold and hectic. PHOTOGRAPHY: iSTOCK It’s freezing and For example: I will take the stairs, have the upper-body strength to go dark, you’re flat out not the lift, when I’m going up three right to a full-body push-up, so let with work and your or fewer flights; I will have salad for your knees rest on the ground and exercise routine has at least one meal every day. Once work at your own pace to let you slowed way down or perhaps you get those two habits down, meet that final goal. come to a screeching halt. incorporate two more. Hibernating can do a number 3 DON’T ABANDON on your body, affecting your 2 START A PUSH-UP STRETCHING weight, mood, sleep and heart CHALLENGE During colder weather, health. Try these suggestions to stay motivated and feel great. They may seem like an old-school your muscles contract to gym class activity, but push-ups conserve heat, making them 1MAKE OVER provide many benefits. The exercise tighter and more prone to YOUR TO-DO LIST works almost every muscle in your injury, so stretching is body, helping strengthen your chest, crucial. Walking briskly for In life, most people work from arms and core at the same time. a few minutes beforehand two lists: the ‘I will do’ list and the Okay, here’s your goal: Complete will get the blood flowing to ‘I should do’ list. The ‘I will’ list 10 to 15 full push-ups a day by the your muscles and prepare may include getting up early in end of winter. But, don’t fear – you them to be stretched. the morning, fitting in a trip to the can ease into it. Most women don’t supermarket, folding laundry, etc. AUGUST/SEPTEMBER 2022 PREVENTION 27 Then there’s the other list: I should work out, get in my steps, order a salad, just stick with water. The trouble is, most of us typically do the things on the first list, which won’t really help you live a longer, healthier, happier life, and forgo most of the really good stuff on the second list, which actually will. How to fix that: Write down your ‘I will’ and ‘I should’ lists. Then move two items off the ‘I should’ list and onto the ‘I will’ list. Start simply with your new ‘I wills’.

Fitness TECH SAVVY The mineral-infused fabric helps your muscles feel less fatigued. Now that’s clever! Under Armour Women’s UA RUSH Woven Iridescent Jacket, $220, underarmour.com.au Coat of 2. ARMOUR Stay warm during your cold weather exercise with these stylish jackets. WIND POWER 1. Stand strong in this 3. vest featuring a windproof barrier Extra snug bonded between the fleece exterior Add these accessories and interior lining. for even more comfort. Patagonia 1. SEED HERITAGE Women’s CABLE STITCH KNITTED Classic Retro-X BEANIE, $69.95, Vest, $229.95, seedheritage.com patagonia. 2. PATAGONIA BETTER SWEATER CONVERTIBLE com.au GLOVES, $69.95, patagonia.com.au CUT AND DRY DOWN WITH IT 3. MACPAC KAKA COMPILED BY JUANA PARATHYRAS. PHOTOGRAPHY: iSTOCK The sleek waterproof Stay extra toasty with this lofty 800-fill down POLARTEC FLEECE exterior and sweat- jacket that utilises special technology NECK GAITER, $29.99, proof lining will keep that promotes airflow and optimises body macpac.com.au you dry, no matter temperature during activity. The North Face what. Lululemon Rain Women’s Castleview 50/50 Down Jacket, Rebel Jacket, $249, $600, thenorthface.com.au lululemon.com.au 28 PREVENTIONAUS.COM.AU

MOVE OF THE MONTH… 1 Smile maker Start in a kneeling position (pop a In a rotten mood? Reverse that frown with this mini backbend, which helps stimulate the vagus folded towel under your knees for nerve that extends from your abdomen up to the base of the brain and can trigger the comfort, if you like). release of feel-good hormones. 2 Put your hands on your backside with fingers pointing toward the floor. 3 Exhale and begin to lean back slightly. Lift your chest toward the ceiling, keeping your belly tight and using your hands to stabilise your back. Hold for five to 10 breaths. Repeat five times. PHOTOGRAPHY: RAYMOND HOM AUGUST/SEPTEMBER 2022 PREVENTION 29



WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: GETTY IMAGES When GOOD skincare goes bad If you’re the sort of person who likes to savour a skincare product, you’re not alone. Those bottles can be pricey – of course you want them to last the distance. The trouble is many ingredients don’t have a long shelf life. Once exposed to water, air, light or bacteria, they start to degrade. Indeed, one study found products containing vitamin C, CoQ10 or retinol lost 40 per cent of their active concentrations in eight weeks. So, what’s the fix? Clinical skin specialist Douglas Pereira (dpskinhealth.com) says the secret to getting the most from active products is to use them generously. “Once the bottle is opened, treat it like prescribed medication – using the correct amount is imperative to achieving results,” he says. Formulation is also key. “Certain active ingredients that provide great skin benefits, like L-ascorbic acid (vitamin C), can be difficult to keep stable. A more superior form of vitamin C, called ascorbyl tetraisopalmitate, has greater longevity and effectiveness when formulated correctly.” So, pay attention to the ingredients and be mindful of use, expiry and storage, too. Try this! HOW TO GET THE MOST OUT OF YOUR ACTIVES:  Don’t touch droppers on your skin; use a cotton bud instead to avoid putting fingers in a jar.  Look for single-dose systems, such as airless pumps, which will help protect your skincare from light and bacteria.  If something has lost its potency, there’s no need to chuck it. Simply use it elsewhere on your body, like your hands, arms and décolletage. AUGUST/SEPTEMBER 2022 PREVENTION 31

Beauty now 79% The number of rosacea flare-ups that are caused by stress. Anxious? Breathe, breathe! SOURCE: ROSACEA.ORG Q INGREDIENT IQ: A I’M IN MY 40S AND MY CERAMIDES SKIN FEELS INCREDIBLY WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: GETTY IMAGES These clever lipids DRY. What can I do? (aka fatty acids) help skin remain Dry skin during your 40s is one of the hydrated by telltale signs that your hormones are holding onto water beginning to change and that you’re entering and retaining perimenopause. Studies have shown that, as moisture. You oestrogen declines, it accelerates a range of produce ceramides changes in your skin, and these can include naturally (they dryness, wrinkling, sensitivity and dullness. bond your skin Luckily, a new skincare category is emerging cells together, to tackle these specific menopause-related creating a concerns by locking in moisture, plumping protective layer fine lines and even cooling hot flushes. that plumps and protects), but your Try these: AVÈNE DERMABSOLU DR HAUSCHKA INTENSIVE own source Designed to address moisture TREATMENT FOR MENOPAUSAL depletes with age. PRAI BEAUTY M COLLECTION and collagen loss, this range SKIN This 28-day treatment Use it daily for This advanced range contains includes a Recontouring revitalises hormonal skin with skin that looks soothing and ultra-hydrating Mask that intensely hydrates, black cohosh, ruby powder fresher. Try CeraVe ingredients, like the Meno- plumps and brightens. $70.99, and botanical ingredients. Moisturising Soothe Moisturiser with its adorebeauty.com.au $156, drhauschka.com.au Cream, $13.99, sensory agents to cool hot adorebeauty. flushes. $59.95, tvsn.com.au com.au 32 PREVENTIONAUS.COM.AU

IN ASSOCIATION WITH JOHN PLUNKETT’S FREE e-book GUIDE Beautiful little black book of healthy eyes eye care Scan the code below to learn how to look after your eyes to make them sparkle! This special e-book superliftJohn Plunkett’s from the experts at Prevention includes makeup tips for women over 35; how to maintain youthful PEPTIDE POWER peepers at every age. PLUS expert advice from our team of experts. Download your FREE e-book guide today! Download it here

Beauty now ZERO CO CONDITIONER Say no to single-use plastic ANIHANA GRAPEFRUIT & with this hydrating refillable CHAMOMILE SHAMPOO BAR conditioner. $26.99 for forever Get up to 80 washes from this nourishing bottle and refill, zeroco.com.au shampoo bar – the equivalent of three shampoo bottles. $13.99, Priceline TRINNY LONDON CAUDALIE PREMIER CRU THE L’OCCITANE SHEA FIND YOUR CREAM Boost brightness, fade ULTRA RICH BODY BALANCE pigmentation and reduce lines CREAM This newly Unclog pores and and wrinkles with this luxe, refillable formulated cream in clarify your skin anti-ageing cream. From $133.77, a refillable aluminium with this refillable jar is perfect for BHA exfoliant. caretobeauty.com/au sensitive skin. $65, $65, trinnylondon. au.loccitane.com com/au Package deal ETCH & ETHOS JANE IREDALE From refillable to reusable to NOURISHING PUREPRESSED BASE recyclable, these picks will make BODY LOTION MINERAL FOUNDATION SUMMER CITRUS A reusable compact you both look and feel good. Sustainability foundation that BY CECILY-ANNA BENNETT meets skin blurs lines, hides nourishment with imperfections and SISLEY PHYTO-ROUGE protects. $82, SHINE This luxe lippie this hydrating janeiredale. moisturiser. provides intense pigment com.au from a refillable case. From $16.50, $70, sisley-paris.com etchandethos. CLÉMENCE ORGANICS com ROSEHIP + FRENCH CLAY EMMA LEWISHAM SKIN BATH SOAK The exquisite RESET EYE CRÈME scent of roses A refillable eye cream meets soothing that hydrates, reduces salts for your best bath ever. It’s in dark circles and 100 per cent home minimises puffiness. $118, David Jones compostable packaging, too. $39.98, clemence organics.com DR NAOMI LET IT B Hydrate and plump your skin with this refillable glow-boosting niacinamide serum. $119, drnaomi.com 34 PREVENTIONAUS.COM.AU

I HAVE ALWAYS DREAMED OF THICK LOOKING bea huatiirful Annette (47) has always been conscious about her thin hair. She used hair extensions to make her hair appear to have more volume. When her hair began to break and started falling out she became desperate. “I looked for help at the hairdresser and at the health store. They recommended Hair Volume™ and now I don’t dare to stop.” For many years I have been in recommended to use the tablets for Your hair tablet for normal hair growth a constant search for help. I was a minimum of 3 months. I went home full of and volume upset about my hair thinning and expectation. Hair Volume™ is a Swedish hair tablet dreamed of beautiful thick and shiny which supports hair growth. Biotin looking hair. I have tried everything as well LOSING MY HAIR and zinc contribute as seeking help from my hairdresser. But IS IN THE PAST to the maintenance when the hair started breaking, I became of normal hair. The tablet is really desperate. My skin was the first thing I noticed. It’s based on apples and also contains extracts from millet, a great extra benefit of the tables. There was silicium and copper – natural sources for hair nutrition. HAIR VOLUME™ TABLETS WERE a nicer glow to my skin. My husband was the first to comment on my hair. He could RECOMMENDED TO ME clearly see that I had a lot of new In my local health food hair growth in the hairline. My store, I was recommended hair is much more shiny and Hair Volume™ from I don’t dare to stop taking New Nordic, as among my Hair Volume™ tablets, other things it contains Annette says happily. apple extract. I was Take care HOME DELIVERY *Selected stores of xour hair Order Hair Volume™ BOTH FROM today and have it delivered THE INSIDE & OUT straight to your door New Nordic has developed a shampoo, a conditioner, a hair mask and a shine serum in the Hair Volume™ beauty FREE SHIPPING range. Beauty supplements work from the inside in harmony with your body by reaching and effecting the CLICK ON living cells that cosmetic creams can’t reach from the www.nourishedlife.com.au outside. The new hair care range has an instant effect www.mrvitamins.com.au that works in synergy with the internal Hair Volume™ tablets for optimal results. The hair care series is suitable Also available in store from for all hair types and can be used by both men and Mr Vitamins, Giant Chemist, women of all ages. Hair Volume™ hair care range is selected Go Vita stores & your • Natural origin LOCAL HEALTH FOOD STORE • Free of parabens, silicone, sulphate, mineral oils, phthalates, PEG, PPG, DEA and TEA Customer service 1300 25 44 03 Scan the QR code to visit the New Nordic webshop

Beauty Going round in circles Wake up looking like you’ve had a night on the martinis when you were actually in bed by 9pm with a hot cocoa? Here’s how to manage and prevent those under-eye bags. BY CASSIE POWNEY WHY DO THE EYES SUFFER? A SURGICAL OPTION Here’s a not-so-fun fact: The skin under your Want noticeable results now? Tear trough eyes is 10 times thinner than the rest of the skin filler is a non-surgical treatment that on your face, making it more prone to swelling involves injecting hyaluronic acid into (caused by excess fluids) and discolouration specific areas around the eyes to replace (blood vessels visible through transparent lost volume. “But, not everyone is a skin). Other factors can play a part, too, such as good candidate,” explains Dr Ezra. “For allergies, stress, fatigue, genetics and good old example, people with excess skin beneath ageing. “As you get older, your skin thins and the eyes, genetic hyperpigmentation or your face loses fat, not to mention elastin a medical condition that increases and collagen, which give skin its support and their risk of complications aren’t really fullness,” explains Dr Daniel Ezra, a specialist suitable.” During the procedure, there are ophthalmic and oculoplastic consultant. It could flashes of pain as the needle is inserted, just be that your parents passed on the gift of but it’s over fairly quickly, and after a deep-set eyes (cheers, guys), something even few days of mild bruising, the outcome an industrial-strength concealer won’t fix. is pretty significant. The results can last anything from nine months to a year. BLAME FLUID RETENTION THE EYE-CREAM MYTH So, if sleep is so important for well-rested eyes, then why are your peepers raccoon-like and Can applying a topical product for a few puffier in the morning? “A good night’s sleep will weeks completely blitz under-eye bags and stop congestion from building up in the veins and make you forget they were ever there? In a make the under-eyes appear darker,” says word, no. But they often contain ingredients that Dr Thivi Maruthappu, a consultant dermatologist help to reduce inflammation, tighten skin and for the Skin Health Alliance and Olay. But, when support the delicate under-eye area, plus their you sleep, you lie flat and don’t blink, which light formulations won’t exacerbate puffiness. allows fluids to gather and settle temporarily. “Look for active ingredients, such as peptides, Try raising your head up with an extra pillow to to stimulate collagen production,” advises Dr encourage drainage, and apply your favourite Maruthappu. “It’s the skin’s natural cushion.” eye cream using sweeping outward motions from the inside corner to help speed up lymph drainage. Fluid retention can also be nixed by staying hydrated, avoiding too much salt and eating potassium-rich foods. 36 PREVENTIONAUS.COM.AU

Three more culprits 1SMOKING Along with just generally accelerating skin ageing, nicotine causes dehydration. In an effort to protect itself, your body then likes to retain fluid and often this can be seen in puffy, dark bags under the eyes. 2ALLERGIES A common cause of puffiness, allergies force the body to release histamines (chemicals to help hustle the allergy trigger out of your body). They also cause blood vessels to dilate and become more visible under skin, casting a dark shadow where the skin is thinner, ie under the eyes. 3EYESTRAIN Squinting at your computer, phone screen or even the television? This may lead to eyestrain that can cause the blood vessels around your eyes to become enlarged. As a result, the skin under your eyes may appear darker and, hello, darkness my old friend. PHOTOGRAPHY: GETTY IMAGES FOR ANTI-AGEING: FOR PUFFINESS: FOR LINES/WRINKLES: FOR BRIGHTENING: FOR REFRESHING: Dr Lewinn’s Line Elizabeth Arden Rodan + Fields Instant Trilogy Vitamin C Q+A Caffeine Eye TRY THESE Smoothing Complex Prevage Anti-Aging Targeted Firming Gel Revitalising Eye Gel Serum Wake up eyes S8 Eye Serum Rich Eye Serum 2.0 Tighten and smooth A lightweight gel with this serum loaded in antioxidants and Antioxidants, peptides crow’s feet and delivering vitamin C, with probiotics, green hyaluronic acid, this and natural extracts sagging skin in just hyaluronic acid and tea, pomegranate and serum helps reduce the work together to five minutes with this cooling aloe vera to caffeine. The roller-ball appearance of lines and brighten and depuff hydrating, firming gel. revive and refresh tired- tip gives the eye area a dark circles. $79.95, your eye area. $145, It’s refillable, too! $145, looking eyes. $34.95, nice depuffing massage, drlewinns.com.au adorebeauty.com.au rodanandfields.com.au trilogyproducts.com.au too. $13, Priceline AUGUST/SEPTEMBER 2022 PREVENTION 37

your daily dose of Visit us online for easy exercises, healthy recipes and beauty tips to feel fabulous! FITNESS HEALTHY RECIPES BEAUTY The most popular articles you don’t want to miss: 15 ways to upgrade your workout routine using dumbbells Learn what’s causing your pain while walking and ways to deal with it Read more Calm your sensitive skin with these simple solutions find us at preventionaus.com.au

WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: GETTY IMAGES Mind SMART WAYS TO STAY SHARP, CALM AND POSITIVE HOLDING HANDS Most people know that a hug can help reduce cortisol (stress) levels, thanks to studies showing that the gesture signals safety. But did you know that, if you need a hug and don’t have one spare, you can do it yourself? Here’s how: Start by placing one hand over your heart and the other on your belly. Now close your eyes and focus on breathing in and out through your nose for at least 20 seconds. You’ll find a similar comforting move is often practised during mindfulness and meditation, and both are proven to help fight anxiety. So, next time you’re in a pickle, try this handy little move. AUGUST/SEPTEMBER 2022 PREVENTION 39

Mind now 7 days The length of time spent off social media that it takes to improve and reduce symptoms of anxiety and depression. SOURCE: CYBERPSYCHOLOGY, BEHAVIOUR AND SOCIAL NETWORKING DREAM VISION Let it go Daydreaming might get you in Turns out the need trouble sometimes, but it’s actually to declutter is as really good for you. Believed to be good for your a natural, healthy resting state for mental wellbeing the brain, research shows it can be as it is for your beneficial in helping you make your home. Your external next big decision. A single daydream environments are usually lasts for a matter of seconds, often a very good but it’s estimated that one-third to reflection of your a half of all waking hours are spent inner self, and daydreaming. Here are a few other when you decide benefits: It’s a proven method to to declutter your decompress and relax your brain from living space, it can constant stimuli. Plus, studies indicate help you reset your it can boost creativity and improve mind, too. If you’re problem-solving for non-creative tasks about to start a (like a big decision) by building new new project at work, pathways in the brain. Time to detach simply reorganising for a bit and stare out the window? a room or cupboard may just give you Spring Live in an area surrounded by lush greenery? the headspace you WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK green It may just be the reason your brain is a bit need to be more healthier than those abiding in a concrete effective. And if jungle. A recent US study has found you find yourself that women who have access to holding on to green space not only have better things (like that overall cognitive function, but also pair of jeans that have improved mental processing fit 10 years ago), speed and attention. Right, we’re it’s worth noting off to go buy another fiddle-leaf fig! that mild hoarding has been directly linked to anxiety. Being able to let go of stuff physically often helps you let go mentally. So, just throw out those jeans already! 40 PREVENTIONAUS.COM.AU

Brain frees The easiest ever ways to de-stress and stay sharp. WORDS: LORA SHINN. PHOTOGRAPHY: ISTOCK Not taking mental breaks during the 2 TAKE FIVE – FIVE TIMES day is like trying to fill your car with petrol while driving. “You must stop Fit in regular short breaks. “It’s amazing how and turn off the engine to refuel,” says cognitive quickly your brain can recharge,” Dr Fratantoni neuroscientist Dr Julie Fratantoni. The human says. And no, social media and checking email brain focuses on deeper-level thinking for about don’t count – both of these require your brain’s 90 to 120 minutes at a time, ideally followed by information filters and processing. 20 minutes of rest. “Attention is a finite resource, so you have to protect it,” she says. Here’s how. 3 ORGANISE YOUR TIME 1 LOOK AWAY IN CHUNKS When the brain’s sympathetic nervous system is If you run out of gas during 90-minute work stressed by complex discussions or overwhelming sessions, try time-management expert Francesco deadlines, your biology has you wired to freeze, Cirillo’s Pomodoro Technique: Set a timer for flee or fight. Look out the window, or even at a 25 to 50 minutes and then take a short break. picture of a vista, so your brain will realise it’s safe Repeat four times and then take an extended to return to normal functioning, which in turn break. “You’ll be more productive than if you’re calms your nervous system, Dr Fratantoni says. continuously ‘on’,” says psychologist Dr Kristin Schneider. Your brain is busy, so help it out! AUGUST/SEPTEMBER 2022 PREVENTION 41

PHOTOGRAPHY: iSTOCK 42 PREVENTIONAUS.COM.AU

HANGOVER ANXIETY ‘hWahnagt xisiety’? That free-floating anxiety you’re feeling today might be from what you did last night. Lecturer and researcher Craig Gunn explains some surprising effects on the day after drinks night. T he morning after a night of drinking when the body is under pressure, such as from is never fun if you’ve got a hangover. an illness or injury. A hangover kind of works For most people, hangovers involve the same way. Not only does it cause changes to a headache, fatigue, thirst or your immune system, it also increases levels of nausea. But some people also report the stress hormone cortisol, blood pressure and experiencing what many have dubbed ‘hangxiety’ heart rate – changes that also occur with anxiety. – feelings of anxiety during a hangover. By some estimates, anxiety during a hangover The brain also experiences alterations. affects about 12 per cent of people and can vary Research shows that brain activity involving in severity depending on the person. dopamine (a type of neurotransmitter) is lower during a hangover. This is important, as As the body recovers from a night of drinking, dopamine plays an important role in regulating a hangover creates a state of physiological stress. anxiety. The heightened stress during a hangover Generally speaking, physiological stress happens can also make it difficult for someone to cope E AUGUST/SEPTEMBER 2022 PREVENTION 43

HANGOVER ANXIETY Did you “Having greater difficulty know? regulating emotions during a hangover might also explain why Hangovers some people experience anxiety.” cause 11.5m with any additional stress that may happen their feelings of nausea, headache or fatigue to sick days throughout the period. be able to effectively deal with anxious thoughts. a year in Australia. Interestingly, stress and sleep deprivation in Recent UK research has shown that people combination (reflecting aspects of a hangover) experience a negative shift in their emotions SOURCE: NATIONAL DRUG STRATEGY can lead to declines in both mood and cognitive after a night of drinking. Many also reported HOUSEHOLD SURVEY function, including attention and memory. feeling like they had more trouble regulating Fatigue, stress and dealing with other unpleasant their emotions compared with when they aren’t hangover symptoms can also make it difficult to hungover. In other words, people feel bad manage daily tasks. For example, someone with during a hangover and find it difficult to pick a hangover may be too preoccupied with nursing themselves back up. But when we asked participants to actually regulate their emotions in a computer task, they were able to regulate them to the same extent as they could when they aren’t hungover – but with increased effort. We did this by showing participants pictures that evoked various emotions (including positive or negative emotions), but asked them to experience their emotions without expressing them outwardly. Having greater difficulty regulating emotions during a hangover might also explain why some people experience anxiety. In another study, our team looked at how hangovers influence executive functions (mental skills that are important for many aspects of your daily life, including working memory, flexible thinking and self-control). Participants were given a series of tasks that tested these mental skills, such as remembering a series of letters and recalling them when prompted. We found that people who were hungover had the worse performance in key aspects of executive functions. Executive functions help people cope with bouts of anxiety and inhibit troubled thoughts. If these mental skills are poorer during a hangover, it may help explain why some people struggle with anxiety. 44 PREVENTIONAUS.COM.AU

FEELING ANXIOUS? If you’re prone to hangxiety, there is a solution. ARTICLE ORIGINALLY PUBLISHED ON THECONVERSATION.COM. PHOTOGRAPHY: iSTOCK Pain is part of almost every hangover seriously. Mood changes during a hangover – whether it’s a headache or muscle aren’t just unpleasant, but may also even aches. But, research shows that people be linked to problematic drinking, who ‘catastrophise’ pain (a tendency increased conflict with others and  to exaggerate pain or expect the worst) reduced productivity at work. are more likely to experience anxiety. Research also indicates that this group is more If you’re someone who likely to experience severe hangovers. This experiences hangxiety, the same might explain why some people experience techniques that help with anxiety stress, while others don’t. will also be useful. This might include meditation, practising People who are likely to get anxious in mindfulness and general self- general may also be particularly susceptible care. Planning ahead of your to hangxiety. Negative life events, depression night out to make sure you or anger while drinking, guilt from drinking have the following day free to recover and and even certain personality traits (such as avoid other stressors (such as work or family neuroticism – a tendency toward negative problems) may also help deal with the emotions) are all also linked to mood changes additional psychological stress. For some, during a hangover. Hangxiety has even been a hangover can even be used as a bonding reported to be higher in people who say exercise where people can discuss their they’re very shy and may be linked previous night of drinking with friends and to symptoms of alcohol use disorder. even cope with feelings of anxiety together. Combined, these factors highlight why Of course, the best way to avoid suffering hangxiety can affect people differently and from hangxiety is to avoid drinking altogether why it’s a part of hangovers worth taking – or at least drink in moderation. AUGUST/SEPTEMBER 2022 PREVENTION 45

Always c ld? Here’s why… If you’re wearing more layers than the Michelin Man and still can’t seem to get warm, then you need to hear these expert takes and solutions. BY ERICA SWEENEY L et’s face it, in mid-winter, An underactive thyroid Heart disease PHOTOGRAPHY: GETTY IMAGES feeling frosty occasionally is pretty normal, but when you just This tiny gland releases thyroid Peripheral artery disease causes can’t seem to shake it, maybe there’s hormones that regulate metabolism, plaque to build up in arteries, something else going on. Being temperature and other functions. making you “a little more prone to dehydrated or sleep-deprived can When you have hypothyroidism, a decrease in blood flow to certain explain your internal thermostat it doesn’t produce enough of those areas,” Dr Bidey says, which leaves being out of whack. But, if you can hormones, which can make you you chilly and with numbness never really get warm or you have sensitive to cold. “It’s like turning or tingling in your hands, feet or other symptoms, it may be worth down the thermostat, and the body’s legs. High cholesterol and other getting yourself looked at. In the metabolism kind of slows down,” conditions that clog arteries can meantime, your chilliness could be… explains physician Dr Gary LeRoy. have the same effect. Beta-blockers, What you can do: If you also used to treat high blood pressure, A nutrient deficiency have dry skin, weight gain, hair loss, can also affect body temperature. constipation or fatigue, ask your GP What you can do: If you also Lack of iron, vitamin B12 or B9 to check your thyroid. They may have muscle pain in your limbs, get (folate) or other nutrients can lead prescribe a medication to regulate it. checked out. You may be prescribed to anaemia, says dietitian Stefani medication or asked to make lifestyle Sassos. Anaemia develops when your Diabetes changes such as exercising more. body doesn’t have enough healthy red blood cells to deliver oxygen to Feeling cold and tired and having to You’re very lean your organs, and that can make you pee a lot might be signs of diabetes. feel cold, especially in your “It can affect your kidneys, your Too little body fat, Dr Bidey extremities. Women are at higher circulatory system and things along explains, means “you’re going to risk, and also vegetarians who might those lines,” says family medicine be more responsive to cold”. While be missing out on these essential specialist Dr Peter Bidey. Kidney some people are naturally lean, vitamins commonly found in meat. problems may trigger anaemia, and eating disorders, digestive or What you can do: Ask your diabetes can cause nerve damage, metabolic problems and severe doctor for a blood test for giving you cold feet. stress and anxiety can cause weight confirmation, Stefani suggests. They What you can do: Get your and body fat loss. may recommend vitamin or mineral blood sugar tested regularly if you What you can do: See a doctor supplements or dietary changes. have risk factors such as being if you are colder than usual and overweight or a family history. have dropped weight recently. 46 PREVENTIONAUS.COM.AU

STAYING WARM 5 BOOST MOVE YOUR DRINK PLENTY TRY TO TAKE YOUR DIET BODY MORE OF FLUIDS RELIEVE STRESS A NAP quick Eat lots of Walking, cycling, Breathing deeply, Or try to get fixes to colourful vegies, even dancing to Opt for room- more sleep if wholegrains and a song you love, temperature stretching or you’ve been try lean meat, lentils can warm you up water or warm tea getting some sun short-changing and beans. in no time. to ensure you’re are all great ways well hydrated. to relieve anxiety. yourself. AUGUST/SEPTEMBER 2022 PREVENTION 47

HAPPY HEALTH A BLISSED life The secret to good health is joy, says GP, author and podcaster Dr Rangan Chatterjee, who also shares simple ways you can get better at being happy. Health and happiness seem to go and eating nutritious food, and you’re less likely together like tea and biscuits. They’re to comfort yourself with sugar, wine or other ‘junk separate but complementary; the happiness’ behaviours. These are things you do for perfect pair as it were. But, according a hit of short-term happiness, but they often make to influential British physician Dr Rangan you feel worse in the long run.” Chatterjee, feeling happy could be even more closely linked to your health than you realise. However, says Dr Chatterjee, the connection goes deeper than that. One study looked at nuns, In fact, he views lifestyle, mental and physical who all had similar lifestyle habits, ranking them health as intrinsically connected. “Rather than just on their happiness levels based on the positive treating the problem, I’m always trying to figure emotions they expressed in their autobiographical out the root cause of why a patient has turned up essays when they took their holy orders. The study in front of me,” he says. found that, at the age of 85, 90 per cent of the group of happiest nuns were still alive, compared with In his new book, Happy Mind, Happy Life, only 34 per cent who’d been in the least content Dr Chatterjee argues that happiness isn’t just a group. This could be because there is a correlation bonus you experience if you’re lucky. Instead, he between unhappiness and poor health outcomes. says, it’s an essential contributor to good health – “When you don’t feel happy, calm and in control, and it’s a skill you can work at improving, every day. you bring tension and stress into your body,” says Dr Chatterjee. “Chronic unresolved stress is linked “Health and happiness are absolutely to everything from gut problems and depression to intertwined,” he states. “Firstly, when you feel Alzheimer’s, migraines and type 2 diabetes.” E happier, you’re more likely to engage with healthy lifestyle choices, such as exercising, socialising 48 PREVENTIONAUS.COM.AU

Low beam Happiness bottoms out at age 47.2, so put these tips to good use today to beat the blues! SOURCE: NATIONAL BUREAU OF ECONOMIC RESEARCH AUGUST/SEPTEMBER 2022 PREVENTION 49

HAPPY HEALTH AN INSIDE JOB BUILDING CORE HAPPINESS So, the happier you are, the more likely you So, what’s the solution? Dr Chatterjee says are to be healthier. But being content with you should start viewing happiness as a skill. life is easier said than done – partly because You wouldn’t expect to become fitter and we’ve jumbled up the definition of happiness stronger without exercising, so you shouldn’t in our fast-paced, success-driven world. expect happiness to come naturally either. “Many of us feel that we’re passive participants “We often think having meaning and in our happiness – we think it’s something that purpose is the key to finding happiness, happens to us,” he says. “I wish people knew but I think they’re separate things,” says that it’s a skill you can develop and get better at.” Dr Chatterjee. “Purpose is an important ingredient, but it’s not enough.” For example, The key is to build up what Dr Chatterjee you might work for a charity in a meaningful, calls ‘core happiness’: it’s not about moments fulfilling role, but you can still be overworked such as Christmas morning or tropical and close to burnout. holidays, but moving your baseline of happiness upwards so you feel negative Also, he says, people tend to rely too much emotions less often and for shorter bursts. on external factors for their sense of joy – “It’s about developing a resilient bubble whether that’s believing you’ll only be happy around you that offers protection from the when you receive affection from your partner, stresses and strains of life,” says Dr Chatterjee. or when you’ve reached your desired weight. He adds: “It’s a journey. Some days will be better than other days. But, if you work “If it’s dependent on external forces, you on your core happiness every day, you will have made yourself a virtual prisoner,” says get happier – and healthier, too.” Over the Dr Chatterjee. “You’re no longer a master of next few pages, we take you through six key your own happiness. When you realise it’s techniques to get you started. not an outside job but an inside job, things become a lot clearer.” 50 PREVENTIONAUS.COM.AU