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Super
Soaker

A relaxing hot bath has mind-blowing short- and long-term benefits
that go far beyond self-care. Let’s get the water running…

By Ashley Mateo

52

wellbeing

When I found myself a priority for scientists right now), internally), says study author
apartment hunting last there are more than a few solid Lance Dalleck, an exercise and
year, I had a list of non- reasons to draw a bath tonight, sport-science professor at the
negotiables: natural light, from improving heart health to High Altitude Performance Lab
a washer and dryer, and boosting performance in your at Western Colorado University.
a shiny new soaking tub. next workout. So, dive in. As a result, “you’re going to get
Those 1.44 square metres more blood to your heart and
of porcelain were crucial YYoouu’rllHSeuaprptort working muscles, which signals
to me, because that’s an improved capacity for
inevitably where I retreat The more often people sit in a endurance performance,” he
after every long run during warm tub, the lower their risk explains. “That translates to
marathon training, in the for heart disease and stroke, a lower heart rate for the same
middle of chaotic work found a new study in the journal workload, which makes it possible
days when I need to Heart. In fact, a daily hot bath to exercise for longer periods.”
unplug, and when I feel was associated with a 28 per
overwhelmed or just sad. cent and a 26 per cent lower risk to Sleep Easier
Soaking in a long, hot bath for those cardiovascular issues,
is sometimes reduced to respectively. That’s because the More than half of us struggle with at
an indulgence or a quick heat of the water expands your least one chronic sleep symptom,
self-care ritual, but to me, blood vessels and arteries (known including trouble falling and staying
it’s a downright necessity. as vasodilation – a little biology asleep, that’s affecting our everyday
refresher here) and decreases lives, according to a 2021 report
I’m far from the only one with damage to the layer of cells by the Sleep Health Foundation.
strong feelings about suds. that line the inside of the blood Bathing one to two hours before
Pinterest reported a surge in vessels, says cardiologist Jennifer bed helped knock people out an
traffic related to bathing in 2020 Wong. The dilation effect lowers average of 10 minutes quicker than
after the onset of the COVID-19 blood pressure and powers up normal and led to better sleep
pandemic: the number of people blood flow throughout the body, quality, a recent analysis in Sleep
looking for deep soaking tubs which is thought to reduce stress.
increased 145 per cent from 2019, This process may also help prevent MARCH 2022 womenshealth.com.au 53
while searches for even niche the build-up of fats, cholesterol
practices like ‘spiritual cleansing and other substances in and on
baths’ jumped 180 per cent. the artery walls, says Wong. It’s
almost as if bathing should be
Immersing yourself in hot prescribed as part of a heart-
water can actually act as a type healthy program...
of therapy. And there are real,
science-backed physiological YFiotun’ellsPsoPwerefroYrmouarnce
benefits. While some of the
studies may be small and experts Nope, not suggesting you swap
agree more research needs to be your sweat for a soak. But dipping
done (funny how studying hot after a workout may increase
baths doesn’t seem to be your gains. Bathing three times
a week for 30 minutes led to
improvements in endurance
exercise, per a recent study in the
International Journal of Research
in Exercise Physiology. Heat
stress (which occurs when you
immerse your body up to your
neck in hot water) jacks up your
blood plasma volume, increases
the concentration of nitric oxide
and kick-starts the production of
heat-shock proteins (good guys
that help scavenge free radicals

“I’ve been Medicine Reviews found. “Sleep regulate blood sugar levels when
having baths occurs when the core temperature you eat. The research around
for more than drops in a normal circadian heat and glucose is still in early
rhythm,” says sleep psychologist stages, cautions Casey Means, chief
a decade. Katherine Hall, a therapist with medical officer and cofounder of
They help me the online insomnia treatment the metabolic-health company
maximise my program Somnus Therapy. “When Levels. But a warm bath prior to
training: when the blood vessels in your skin dinner (plus other healthy
open up while soaking, excess lifestyle behaviours)
I don’t take heat comes to the surface of your certainly doesn’t
one as part of body. As you get out of the bath, hurt, she says. wh
that heat energy dissipates into
my recovery the environment, signaling the
protocol, circadian rhythm to slow down
your heart and breathing rates and
my soreness priming you for optimal sleep.”
lingers 24 (FYI, that temp drop typically
occurs naturally about two hours
to 48 hours, before bedtime, but a bath can
compared get the process going.)

with 12 to 15 MYoouo’dllATurornunYdour
hours post-
bath. I track You probably don’t need a
my heart rate, scientific paper to tell you a hot
too, and I see soak can make you feel better. But
improvements it turns out a daily bath can be an
after a soak; useful addition to our mental health
my resting HR toolkit, according to a new study
drops one to in BMC Psychiatry. Sitting in a bath
three beats for 15 to 20 minutes twice a week
per minute the led to significant improvements
next morning, in depression severity after just
which tells two weeks – it’s a safe, effective
add-on to other interventions. That
me I’ll be feelings boost might stem from the
able to train fact that steeping yourself like a
tea bag is oh-so-soothing, but the
at a higher positive change that a hot-water
intensity or dip has on blood pressure also
under greater offers relaxation benefits, adds
loads. Plus, Wong. Whatever the reason,
we’re totally here for it.
I log more
time in deep SYuogua’llrBRoeogsutlaBltoioond
sleep on days
Glucose (or blood sugar) is your
I bathe.” body’s preferred source of fuel;
when your levels are out of
– SARAH RAY, 35, CROSSFIT AND WEIGHT- whack, you may experience issues
LIFTING COMPETITOR with fatigue and weight. A pre-
meal bath was found to lower peak
glucose concentrations, reveals
research in the journal Physiological
Reports. Translation: a soak before
dinner may help your body better

54

WORDS: XXXXXXX. PHOTOGRAPHY: UNSPLASH; GETTY IMAGES/ISTOCKPHOTO. wellbeing

Take a Temperature Read No Tub? A shower isn’t quite as
immersive as a bath
but that hot spray still

No Problem has benefits. Both
water activities showed
health upsides – like
promoting sleep and
relieving depression – in
a recent scientific review,
although baths led to
larger improvements.
Sitting in a sauna
(another type of whole-
body heating) has the
same performance-
boosting and sleep-
inducing benefits as a
bath. Can’t build one in
a closet Finnish-style or
seal your bathroom to
build up steam? Many
gyms and physical
therapy offices have
infrared and regular
saunas that’ll do the trick.
Water that’s
slightly
above
body temp
should feel
comfortable,
says Wong.
To avoid
that too-hot
shock, gauge
your bath
temps with
your wrist or
elbow, which
are more
sensitive
than your
hands.
MARCH 2022 womenshealth.com.au 55

Destination:

Thredbo
Thought Thredbo was just a ski
spot? Newsflash: its summer
program draws record crowds.
Kate Symons gets her mountain
pose on at the NSW resort’s
Yoga and Wellness Retreat
The running mountain
stream is clear as gin.
Pure, free flowing, serene.
It winds down the
mountain, uninhibited,
until it picks up a small
twig on its journey. A little
further downstream, the
twig catches. Bit by bit,
leaves, sticks and silt build
up and, eventually, a
blockage takes form.

56

travel

PHOTOGRAPHY: KATE SYMONS; THREDBO RESORT. Thanks to the gentle three-day summer Fresh Diving In
instruction of Jane event. All have their Finds
Corben, this burbling individual purpose, I’m sure it’s this
stream is, in fact, but the magnum opus I ATE… camaraderie that
running in my mind’s occurs at daybreak on helps me dip a toe,
eye. I’m not on the day two. From 1,927m Mountain celery, one then my entire body,
mountain but sitting above sea level, of the many alpine into a freezing cold
cross-legged in a surrounded by rugged but pristine mountain
dimly lit room at outcrops and alpine plants scattered along rock pool. It’s called
Thredbo Alpine flora, our group sits in the Snowy Mountains’ cold water immersion
Resort. My eyes quiet contemplation and, as a long-term
are closed, and I’m and watches the sun walking trails. Also fan of a scalding hot
becoming less and rise from the highest known as aciphylla shower, it’s the most
less aware of the mountain in Australia. glacialis, it’s edible intimidating item
people around me. Jane guides us but not too moreish. on the thoughtfully
through yoga with a Nothing a little peanut curated itinerary. Said
Once Jane has view and then, limber butter couldn’t fix. by proponents to offer
painted this vivid and inspired, we hike physical and mental
picture she introduces to Mount Kosciuszko’s I DISCOVERED… wellbeing benefits,
the metaphor, and it’s 2,228m-summit. my icy dip delivers on
a good one. “More That I am a ‘pitta’ with shock value, but I feel
and more debris gets On Top of a ‘vata’ rising. As per liberated, too.
caught up and now the World ayurvedic medicine,
the stream is not we all have a unique Turns out, this sense
flowing so sweetly,” At the peak, it’s of liberation has a
she explains. “The blowing a gale, but ratio of the three lingering effect. As
life-force energy in I’m determined to doshas – vata, pitta I drive up the Federal
our body and mind plant my feet on the Highway towards
is the same. We start cairn. It’s a wobbly and kapha – and home, I feel grounded
out clear [but], as victory, but a victory balance is achieved by by connection – to
stories and habits all the same. And the nature, to the group
build, we start to form achievement is even harmonising these and to myself. And
habitual grooves that more meaningful elements through that’s exactly what
colour our ability to thanks to my fellow lifestyle changes. I came for. wh
receive and perceive retreaters. It’s been
things clearly. Our less than 48 hours I HIKED… The 2022 Yoga and
energy and minds since we met – 11 Wellness Retreats will
are no longer flowing strangers, ranging The 10-kilometre be held on February
with clarity, purity from a mother- Dead Horse Gap, the 18-20, March 4-6, and
and ease.” daughter duo and a perfect prelude to the March 11-13. Visit
career ski instructor t h r e d b o . c o m . a u 
New Heights to a young couple, ‘real deal’ that is
including the only Mount Kosciuszko. The
Founder and man in the group,
principal teacher each at the retreat pretty track winds
at Jindabyne Yoga for different reasons. towards the Thredbo
Shala, Jane is the host My three days are River, through alpine
of Thredbo’s Yoga and filled with new vegetations zones,
Wellness Retreats. connections and deep
This is one of five yoga conversations, and I past gnarled snow
or meditation sessions find myself sharing gums and back to
I’ll go to across the with genuine trust. Thredbo Village.

I RODE…

A ski lift for the first
time. Legs dangling

500-plus metres
above the ground,
I felt like a kid on her
first, well… ski lift.
Watching mountain
bikers tackle dusty

trails below was
awe-inspiring, but I’ll
stick to yoga for now!

MARCH 2022 womenshealth.com.au 57

HOW TO HAVE A

Good
Argument

Arguments are inherently negative,
right? Not so, actually. WH discovers that
everyone can benefit from mastering the
art of productive disagreement By Arielle Tchiprout

58

life skills

Lift your Think back to the last This kind of exasperating
disagree argument you had. disagreement is all too common
and is partly why many people
game Whether it was a political find it easier to avoid arguments
debate with a housemate or altogether. After all, being a
peacekeeper is often seen as a
a heated discussion about more desirable trait than being
finances with your partner, confrontational – especially for
women, whose traditional role
remember how you felt. involves staying calm and ensuring
Was anxiety tightening everyone else feels comfortable.
your chest? Did your brain
bubble with all the reasons But, says Buster Benson, Silicon
you were right, but did you Valley entrepreneur and author of
struggle to articulate them? Why Are We Yelling?, suppressing
Did you raise your voice? your desire to address issues you
Did you roll your eyes? Did deem important can be detrimental
you leave the conversation to your health and wellbeing,
feeling more frustrated and can damage your closest
than when you started? relationships. “If you make a habit
of pushing down frustrations to
keep the peace, you’re left with
constant low-level anxiety that
wears away your mental and
physical health,” he explains. “By
avoiding issues you care about, the
problems don’t go away – they just
disappear under the surface, ready
to come back and bite you in more
obvious ways in future.”

According to Benson, there
seems to be a lot of shouting in
the way we currently disagree –
“if not at each other, then into your
pillow” – which calls for a rethink.
It’s crucial to learn how to address
conflict constructively. “Arguments
might feel uncomfortable, but
discomfort is key to growth,”
he says. “They can remove
threats, reduce risks, result in
deals or conclude with decisions,
and strengthen your trust and
connections with others.” Just
as long as you argue smartly and
mindfully. Here’s how you can learn
to disagree productively…

MARCH 2022 womenshealth.com.au 59

SMARTER 3

ARGUE Types of
Argument
ARGUE
#1 SMARTER Understanding what type
of argument you’re having
Rethink Your #2 can help you work out
Approach how to resolve it. When a
Catch When dispute sparks, consider
Benson calls an argument Anxiety Leads whether it’s a head, heart
“an unacceptable difference or hands disagreement.
between two perspectives”. Many arguments
It’s therefore easy to assume begin with feelings What is
that the best way to resolve of anxiety; you’re true?
a disagreement is to change confronted with a
someone’s mind but trying perspective that feels This is when an
threatening. “Narrate argument can be
to do this often causes exactly what’s making settled by data or
them to dig their heels in you anxious and ask evidence – whether
deeper. “You can only really the other person to it can be objectively
change your own mind and do the same,” tips verified as true or
behaviour,” says Benson. Benson. A quarrel false. This type can
Realising that the end goal about who should sometimes be easy
of an argument should be make lunch for the to resolve – by
mutual understanding and kids may be rooted looking something
in who’s taking on up, for example – but
improvement – rather the most parenting it can be difficult,
than a perfect alignment duties. Ask what you because everyone
of viewpoints – will help can do to help you has their own version
you avoid disappointment both feel less anxious of the ‘truth’. 
about this. Getting to
and frustration. the root cause can
also prevent issues
SMARTER coming up again.

#3ARGUE SMARTER

Consider Your ARGUE
Surroundings
ARGUE
In many arguments #4 SMARTER
– whether with a
colleague or a child Yourself #5 forcefully shuts
– one person holds arguments down.”
more authority. Arguments are destined to Use the Voice Then there’s the
Try to find neutral go off the rails when you of Possibility voice of reason,
spaces to have these assume you know what the which uses supposed
discussions, such as other person is thinking. According to Benson, rationality, logic
on a walk or over a “If someone’s perspective you often use three or morality. “The
cup of tea. “Find differs from yours, you internal voices to problem with that is
times or places oversimplify it, exaggerate approach arguments. it has to be based on
where the power its flaws and fill in the blanks “There’s the voice some kind of belief
dynamic isn’t with stereotypes,” explains of avoidance, which system, so it isn’t
reinforced by your Benson. Speak only from resolves conflict by well equipped to
surroundings,” your own perspective, using simply not getting have productive
Benson says. That phrases like “I feel” and involved,” he says. disagreements with
could also involve “I think”, and invite others “And the voice of anyone who doesn’t
sitting at the same power, which respect your primary
level or facing the to do the same. system of authority.”
same direction. For example, a
socialist might

60

life skills

Face off

What is
useful?

A disagreement
that can only be
settled with some
form of test, or
by waiting to see
how things play
out. To resolve it,
you’ll need to put
something into
practice and
revisit it later.  

PHOTOGRAPHY: MICHAEL HEDGE; AUDREY SHTECINJO/STOCKSY.What is SMARTER SM A R T ER
meaningful?
ARGUE #6 #7
An argument based
ARGUEon personal taste,Questions End on Good
preferences, values Terms
and judgement calls If you feel like you’re being
that can only be attacked, your initial response Disagreements
determined within should never end
oneself. The might be to hit back or run with a slammed door.
resolution to this away. Instead, ask open- If an argument is
type of argument ended questions. “Ask, ‘Can about what’s useful,
requires empathy you tell me a bit more about ideally it will finish
and understanding. what you’re trying to say?’ or with some kind of
‘I’m interpreting what you’re compromise, solution
struggle to argue saying as an attack, but what or plan. But if it’s
constructively with am I missing?’” says Benson. about what’s true or
a capitalist. Instead, “This will encourage the other meaningful, you may
Benson tips, you person to step back from just need to express
should approach battle mode and buy you understanding.
disagreements some time to calm down.” “Point out what
from the voice of you’ve got out of this
possibility: “Seeing exchange, even if it’s
a disagreement as just seeing a new
a sign pointing to perspective,” says
something you don’t Benson. Thank them
fully understand;
seeking to learn for opening up. wh
from it,” he says. “It
investigates other MARCH 2022 womenshealth.com.au 61
perspectives and
asks, ‘What else is
possible? What am
I missing?’”



All the
inspo
you

need for
a fresh
look

63

A Shot of

Self
Esteem?
Injectables have long been associated
with a cookie-cutter aesthetic. Now,
they’re being used to add expressiveness
to the face. Can this treatment also help
with confidence? The experts chat it out

By Perdita Nouril

“Just full of self- SHIFT THE a kind of downturned
loathing,” says Anne*, NEEDLE expression, which can
describing her mindset cause someone to look
in the run-up to her To understand how fillers angry or sad when they
fortieth birthday. can add expressiveness, don’t actually feel that
The emotions that here’s a quick refresher way,” she adds.
contributed to her on the facial muscles,
state of mind in that courtesy of Shotter. “In In some women, this
moment were far from a nutshell, they can be imbalance is present
straightforward, but it divided into those that from a younger age,
was a mindset that have a lifting action too. “My face has always
led Anne, now 43, to (known as elevators) portrayed someone
aesthetic doctor Dr and those that have who looked aggressive
Sophie Shotter and the a depressing one and miserable,” Anne
decision to have anti- (depressors) – and they recalls. This feeling of
wrinkle injections and work in opposition to being misunderstood
fillers injected into each other.” This changes affected her deeply.
her face. Following as you age, she explains; “I’d be accused of
the treatment, her when you’re younger, the being aggressive while
confidence grew and elevators are stronger doing normal activities,
she made new friends than the depressors, but like queuing in the
for the first time in as you get older, your supermarket. I never
years. Her personality, depressors become went on dates, I didn’t
she asserts, was disproportionately
transformed – a change strong. “This results in
she credits entirely to
the cosmetic treatments.

64 womenshealth.com.au MARCH 2022

injectables

“For the first time
in my life, I could
actually use my
facial expressions
in the way that
I wanted to”

65

NEUROTOXINS DERMAL FILLERS

INJECTABLES 101 WHAT THEY ARE Botulinum toxin type A temporarily smooths lines and These are gel-like substances that get injected into
wrinkles caused by repeated facial expressions. Once the skin to smooth wrinkles and plump up cheeks, lips,
BRAND NAMES injected, it blocks the nerve signals to your facial and jawlines. They’re made with hyaluronic acid (HA),
TO KNOW muscles, preventing them from contracting. calcium hydroxyapatite (CaHA), poly-L-lactic acid
(PLLA), and more.
WHAT THEY’RE ◆ Botox ◆ Dysport ◆ Xeomin ◆ Jeuveau
BEST FOR ◆ HA: Juvederm, Restylane, Belotero
Botox: smoothing frown lines (between the brows and ◆ CaHA: Radiesse
HOW LONG on the forehead) and crow’s-feet (corner of the eyes) ◆ PLLA: Sculptra
THEY TAKE TO Dysport, Xeomin, Jeuveau: smoothing vertical and
horizontal lines between and above the brows HA: adding volume and definition to lips and cheeks,
WORK filling in acne scars, plumping fine lines
HOW LONG You’ll see some results after three to five days and the CaHA: smoothing frown lines and smile lines,
THEY LAST full effect after two weeks. enhancing cheeks
PLLA: filling smile lines
THE PAIN Three to four months.
LEVEL You’ll get fairly immediate results, but it can take two
Think of it as a series of sharp, quick pinches—it’s weeks to see the full effects of HA and CaHA. Expect
DOWNTIME AND super brief, but most derms offer numbing cream if four to six weeks for the full effect of PLLA to show up.
SIDE EFFECTS your pain tolerance is low.
Six to 12 months for HA, but the others can last from
There’s zero downtime, although you might have a one to two years.
little swelling or bruising. FYI, there are some risks for
complications like headaches and droopy eyelids. You might be treated with a topical anesthetic,
and most fillers themselves include lidocaine,
which helps make things more comfy during/after
your treatment. You’ll feel a sharp prick, light
pressure, and a little throbbing.

Minor swelling, bruising, and temporary redness can
definitely happen. Look out for rarer side effects like
hypersensitivity and extreme pain.

see friends.” Anne didn’t SMILE LIKE “It’s been thought that
opt for therapy, but YOU MEAN IT easing severe frown lines
she’d always wondered in the forehead region
whether injectables You’d be forgiven for disrupts a feedback
could help her. feeling cynical about loop that reinforces
the idea you can boost negative emotions,” said
On the results, Anne your confidence by Dr Ruben Abagyan, who
is effusive. “The simply turning that frown worked on the study.
treatment softened my upside down. But it’s an “But we’ve found that
permanent frown; argument substantiated the mechanism may be
my mouth no longer by research published more complex, because
looked downturned. in the journal Scientific it doesn’t really matter
My face isn’t crease-free, Reports, which found where the anti-wrinkle
and nor would I want it that depression was injection is added.”
to be, but for the first reported between 40 The team’s now working
time in my life, I could per cent and 88 per cent on clinical trials to test
actually use my facial less often by those who’d Botox as a treatment
expressions in the way received anti-wrinkle for depression.
that I wanted to.” injections for cosmetic
reasons, as well as for
conditions like migraines.

66

injectables

FACE VALUEADDITIONAL WORDS: IANTHA YU. PHOTOGRAPHY: LISA SHEEHAN;‘treatments’, thenShe argues this shiftQShould
FLORIAN SOMMET/TRUNK ARCHIVE; JEFF WESTBROOK/STUDIO D.they need to decideis adding fuel to the I bring
It makes for fascinating what disease they’re fire of an appearance- a photo of a
research but as an IMPORTANT QUESTIONStreating,” she says.centric culture thatceleb I want
argument for injecting research has linked to look like?
confidence, not everyone “Suggesting they with the development
is convinced. That treat ‘low confidence’ of self-esteem-related Nope – this should
women are seeking sounds superficially issues. Her advice? Opt be reserved for the
them out at a young more empowering than out. “Real confidence hairdresser’s. “We
age makes the framing admitting anti-wrinkle cannot be purchased in can enhance your
of injectables as a tool injections and fillers are a dermatology office. own features and
for self-empowerment designed to disguise You only experience real adjust aspects you
concerning, says the perfectly normal confidence by knowing feel unhappy about,
psychology professor process of ageing.” what your deeply held but we definitely
Renee Engeln. “If values are, and by living don’t believe in
doctors want to sell more your life in accordance looking false or
cosmetic procedures as with those values.” wh following celebrity
trends, that you’re
likely to regret
over time,” says
Dr Joseph Hkeik,
founder of All
Saint Clinic.

QShould I
ask for a
smaller dose
for my first
appointment?

“Easy does it” should
be your mantra here.
“Taking things
gradually is the best
approach. If you are
in the hands of an
expert team, often
small touches are all
you need and you will
be surprised that you
actually won’t have
to come back again
for many months,”
says Hkeik.

QWhat
happens
if I hate what
my face looks
like with
injectables,
can they be
dissolved?

You’re in luck,
ctrl-Z works IRL.
“Hyaluronic fillers
can be dissolved by
means of an injection
of hyaluronidase,”
adds Hkeik. “In
severe cases,
this could require
several sessions of
hyaluronidase to
dissolve filler.”

MARCH 2022 womenshealth.com.au 67

8AM

the perfect
base

Is Your
Make-up

If you’re left with no foundation
on your chin by 2pm, you might
want to read this

By Laura Capon

68

make-up

1 According to balance of cinnamon scroll,
Dominic Skinner, ingredients. If your Skinner recommends
senior artist at MAC, base is sliding, either switching up your
a long-lasting base your moisturiser is products depending
is “70 per cent prep too heavy or, when on your skincare
and 30 per cent it’s combined with needs. “If your skin’s
application”. So why, your foundation, it dry or dehydrated
then, when I apply becomes too thick.” and needs a rich
foundation over In the same way moisturiser, follow
moisturiser does it you wouldn’t use the up with a lighter or
YO U slide down my face same ingredients oil-free foundation.
DIDN’T faster than a pair of for a protein muffin If it’s more oily, use

PUT THE ill-fitting yoga pants? as you would a a lighter moisturiser.
GRAFT “It’s like making a Then you can get
cake,’’ Skinner says. away with a heavier
I N “You need the right foundation,” he says.
2
It started so
promisingly – you
even took a couple
of selfies because
you looked that Try YOU WERE
good. So why, TOO HANDSY
after such a Beautyblender
reassuring start, Bio Pure Makeup We get it, some days all you’ve
does your got time to do is haphazardly
foundation do a Sponge, $28, smear some foundation over
disappearing act which is made your face while being crushed
by lunch time? We with a renewable against a window on public
roped in some plant base for a transport. However, make-up
experts to find out greener approach artist Zoë Taylor warns that by
why your make- to your make-up applying your base with your
up’s just not that fingers, you risk it not sticking
into you, and how application. around. “I always use a brush,
to prolong the otherwise I find the oils from my
wear of your base. hands mix in and break it down
quicker,” she says. Oh, and if you
find you’re getting foundation
streaks when using a brush,
you’re using too much product.
3 “Themostcommon skin types are just Alternatively, switch to a beauty
problem I encounter sponge for a seamless blend.
is people wearing
foundation skin doesn’t know
formulations that the difference
aren’t suitable for between make-up
their skin type,” and a moisturiser;
says make-up artist it just absorbs
Sophie Pesola, whatever hydration
adding that drier and oil it can,
causing your
coverage to
evaporate.” So
what’s Pesola’s
as likely to suffer answer? “Avoid the
abandonment issues latest waterproof-
as their oily peers. lifeproof-sweatproof,
YO U ’ R E “If your foundation 168-hour formulas if Try
NOT A tends to go patchy or you have dehydrated
GOOD disappear altogether, or dry skin. Instead, Garnier BB Cream
it’s likely that opt for a more Classic, $16.95,
M AT C H dehydration is the moisturising which is infused
culprit. Your poor formulation.”
with hyaluronic acid
to lock in moisture.

MARCH 2022 womenshealth.com.au 69

4 While it can seem TOUCH
tempting to apply UP LIKE
YOU WENT more make-up in the A PRO
OVERB0ARD hope at least 50 per
cent of it might make Prime
Try it through the day,
according to Skinner TRY NYX Angel Veil
Ciaté London it’s a bad idea. “Keep Skin Perfecting
Watermelon Burst it light,” he suggests.
“Lots of fine layers Primer, $24.95.The
Setting Powder, will last longer than silicone-based
$39, which can thick, heavy ones.” product can
combat shine in This less-is-more even out your
approach can also
areas of concern. be applied to complexion like a
powder. “You can clean canvas and
guarantee that even prolong the wear of
the most luminous your foundation.
red-carpet make-up
has been powdered
very thoroughly,”
explains Pesola.

5 YOU Try
FOCUSED
ON ONE extending the wear
THING of your lipstick by
prepping with
It’s all well and good making Burt’s Bees
sure your complexion is secure, Conditioning Lip
but that’s not going to save you Scrub, $12.95.
when your eyeshadow is making
its way downtown. As Pesola Conceal Spritz ADDITIONAL WORDS: IANTHA YU. PHOTOGRAPHY: NADYA WASYLKO.
points out, “The oil on your STILL-LIFE PHOTOGR APHY: JOHN RINTOUL.
eyelids can dissolve whatever TRY Flower Beauty TRY MAC Prep +
make-up you’re wearing, Light Illusion Full Prime Fix+, $40.
waterproof or not.” Which Coverage Mist this lightly
explains why Skinner, Taylor and Concealer, $9.99. all over your face
Pesola always use some kind of You can boost the to refresh older
eyeshadow primer on clients. coverage of your make-up and help
additional products
Try base with a creamy blend seamlessly
concealer. Use your over the top. wh
something like ring finger to pat it
Trinny London
Eye2Eye in Wisdom, onto areas that
$34, as a long- need it most, such
lasting base for eyes as over blemishes
and layer powder
shadow on top. or red patches.

70 womenshealth.com.au MARCH 2022

make-up

2PM

where’d my
eye liner go?

71

By Alex Davies
Photography by Lauren Schultz

Styling by Abby Bennett

Nagnata Colour
Block bralet,
$200, and Yoni
shorts, $200;
MAAP jacket, $195;
Bvlgari earrings,
$4420; Coros Apex
MultiSport GPS
watch, $620 from
Up There Athletics;
Sarah & Sebastian
Written In The Stars
ring, $1800, Luna
ring, $980, and
Kismet ring, $695
(worn throughout);
Steph’s own
wedding rings
(worn throughout)
72

cover story

WORLD
From her fitness refocus to business lessons
and, of course, new parenthood, Steph Claire
Smith is here to show you inside her bubble
MARCH 2022 womenshealth.com.au 73

It’s 7am when I jump on a video – you’re in this little
call with Stephanie Miller – you bubble together. I was
might know her better as Steph just so grateful that
Claire Smith – and she’s had a Josh could be there
less-than-restful night with her with us. I know a lot of
teething baby Harvey (pictured people aren’t able to
right). “You get really excited for have their partner with
these milestones,” the 28-year- them for very long, and
old says. “But yes, [sleep]’s been due to lockdown and
a bit troublesome. The poor situations changing, he
thing, he can’t understand what’s was flexible. So, we’ve
happening, I couldn’t imagine both been really hands
how confusing that’d be.” on with Harvey, which
has been amazing.”
This is Steph’s third cover for
Women’s Health. And a lot has YO UH OAWL L ADROEI N G?
changed for the force behind
fitness and wellbeing platform “Really well. Harvey’s
Keep it Cleaner (KIC) since she a real character – I keep
first fronted WH in 2017. Along saying to myself, ‘I can’t
with marrying partner Josh love him any more’
Miller and becoming a parent and then each day I
for the first time in May, Steph find more love to give.
has co-driven KIC’s meteoric He’s just so amazing.
growth with best mate and co- [Parenthood] is a whole
founder Laura Henshaw during new thing for your
that time. Last year alone saw relationship for sure,
the launch of running program and it is a challenge.
KICRUN as well as KICBUMP for One of the biggest
pre- and postnatal Pilates, while things we’ve learnt –
2022 has already introduced us which I think is a lesson
to a new master trainer – with “a in so many facets of
lot more” to come. Add the role life, whether it’s work or
of Clinique ambassador to that relationships – is [the value of] open communication, and
list, and unsurprisingly, the being really honest with each other. Being open about
juggle is real. Here, Steph shares when we’re struggling, and when we need to tap out and
how she’s rebuilding her fitness, the other person needs to tap in. Because when you’re
trusting her gut and making sleep deprived, it’s hard to think straight and maybe
‘no’ a regular part of her vocab. make the best decisions or react in the best way. I’m very
grateful we’re a team, especially going back to work and
YOU WERE PREGNANT IN MELBOURNE’S trying to balance that into it as well. It’s a beautiful thing
LOCKDOWN. WHAT WAS THAT TIME LIKE? [seeing] the love of your life connect with your baby. I
just try and make sure I’m in the moment with [Harvey] as
“In a way, we were fortunate to have gone through those much as I can, soaking it up. I’ve told Josh, ‘If any major
things [during] lockdown. It was really nice to take that milestones happen while I’m at work, don’t tell me!’”
time slowly, especially in that first trimester where I was
very fatigued. I wouldn’t have been able to really keep DO YOU HAVE WELLBEING MUST-DOS?
up with my [usual] routine, which was quite hustle and
bustle and interstate every week. Then when Harvey “Yeah, absolutely. My biggest non-negotiable is moving
was born, going back into lockdown in that time… It’s my body. It doesn’t have to be a full-on HIIT or strength
not like you really want to leave the house much anyway workout. It could be a walk around the block or it could

74

cover story

Arnsdorf Pia “M y b i g g e s t
top, $149;
Nagnata Uptown wellbeing
Biker shorts, non-
$240; Sarah &
Sebastian Luna negotiable
Coin earrings, is moving
$240; Hoop my body
earrings,
Steph’s own MARCH 2022 womenshealth.com.au 75

adidas by Stella
McCartney
TruePace crop,
$120, Yoga
Studio 7/8
tights, $90,
and Ultraboost
21 shoes,
$270; Sarah
& Sebastian
Kismet earrings,
$180, and Luna
Coin earrings,
$240; Kmart
stretch bands,
$7.50 (for
three pack);
Hoop earrings
and scrunchie,
Steph’s own
76

cover story

“I ’ v e b e c o m e
OK with
being the
one who
says ‘no’ or

misses out

Bondi Born Elsa
swimsuit, $295;

Rimowa Pilot
Foldable sunglasses,

$770; Sarah &
Sebastian Kismet
earrings, $180, and
Luna Coin earrings
$240; Hoop earrings,

Steph’s own
MARCH 2022 womenshealth.com.au 77

Blanca Kandi ANY OTHER GO-TO ENERGY LIFTERS?
blazer, $299,
and shorts, $129; “I love smoothies. I have one every day [with] oats,
Billabong Tanlines peanut butter and all of that filling stuff. Keeping on
Chloe bikini top, top of nutrition and eating well… that has been a real
$59.99; Sarah & challenge [since having Harvey]. Sometimes you’re so
Sebastian Kismet tired that you can’t be bothered doing anything else
earrings, $180, and you just grab whatever’s in front of you. For a while
and Luna Coin that was life, and that was fine. I just went with the flow,
earrings, $240; but once I was ready to get back on top of things, I got
Omega Seamaster back into cooking KIC recipes. It’s so much easier to
watch, $9425 stay on top of being healthy when you prep for it, so
I do things like meal planning and prepping. I want to
be stretching, but I have to move my body every day. It nurture my body and give it good food, and that helps
makes me feel like me. It makes me feel energised; it’s with energy. I’ve got a really balanced diet. I treat myself
just a part of my routine like brushing my teeth. I’ll have with chocolate every day because it’s one of my favourite
a nice slow morning with [Harvey] … and then once he foods. I’ve gone through a period in my life where
goes down for his first nap, that’s when I like to do a KIC chocolate was the enemy… [but over the years] I found a
workout or, if Josh is home, I’ll go for a run.” way to balance it into my life. I’ve removed that word of
‘guilt’ around food because food is food. It’s not [about]
E X EHROCWI S ED IADF TYEORU HFAI NVDI NGGEHT AT IRNVGE YB?AC K I N T O just consuming to survive, it’s also about enjoying it.”

“I really didn’t want to rush it. I wanted to look after my LAST YEAR, YOU SHARED AN INSTAGRAM
body and do everything in the right way, so I worked PS EOTSTTI NAGB OBUOTU FNEDEALRI NI EGS .O VWEHRAWTHSEPLAMREKDE DA NIDT ?
closely with my physio, Ash – who’s our physio on the KIC
app – and she got me doing some things with KICBUMP “Life’s overwhelming for everyone these days but I think,
Postnatal. I also got my pelvic floor checked out, and it because we’d been in lockdown for so long, that was our
turns out that I had a slight bladder prolapse. So, I was new normal. When we were coming out of lockdown,
glad that I didn’t get into anything quickly, because if I a lot of people were super excited about travelling or
didn’t know about that, and hadn’t been able to work on seeing people and going out for dinners and all that sort
all those things first, it could’ve gotten worse. When I was of stuff. And I was as well, but I’d become so comfortable
able to get back into [exercise], I noticed a huge drop in just with Josh and Harvey in our own little bubble at
my strength and cardio fitness. I felt so different when home so it was overwhelming. [Something else] I’m
I was working out, but it was almost like I got to start trying to tackle is finding the balance between work and
from scratch again. I had this motivation to build up my Harvey. Since he turned about six months, I have been
strength, and that was really exciting. I thought I might feeling a little bit clearer and more myself, and able to sit
feel frustrated when I couldn’t do something that I used through a meeting and be focused. The biggest thing I
to do, but I’ve just been really motivated and accepting try to do to take the pressure off is to not feel bad saying
that my body’s gone through a lot. I can’t expect it to ‘no’, particularly to social events. I’ve become OK with
just be able to go back to what it could do. I’ve been being the one who says ‘no’ or misses out – or being
able to build a lot of strength back up, and I’m just honest with my friends and saying, ‘It would be so much
excited that I can move my body – the short period of easier for my routine if you came here for dinner. Can we
time where I couldn’t was really hard because it’s a huge catch up that way?’ It’s about not over-committing and
part of what I do and who I am.” being open to accepting help.”

HAS THIS TIME CHANGED YOURS AND
LAURA’S OUTLOOK FOR KIC IN ANY WAY?

“The goals for the brand are still to empower people from
all corners of the world to feel confident in their own skin,
and to work out or eat well for the right reasons. What I
mean by that is to have their own goals and to do it for

78

cover story

adidas Karlie “I h a d t h i s
Kloss Light
Support bra, motivation
$65, Karlie to build up
Kloss running my strength,
shorts, $70, and
Ultraboost 22 and that
shoes, $270 was really

exciting

MARCH 2022 womenshealth.com.au 79

their own reasons, not because they think they have to, From top: Steph
and to do all those things in a sustainable way. We often with Laura, her
think there’s one way to live healthily or that ‘healthy’ “inspiration in every
only looks one way but, really, [it’s about] finding a facet of life”; family
balance that works for you. We’ll continue to push that time with Josh,
and grow the community. The community is our core. Harvey and dog Ari;
It always has been, it always will.” getting her Pilates
on; skincare fan
WHAT ARE YOUR BIGGEST Steph swears by
TAKEAWAYS AS AN ENTREPRENEUR? Clinique Moisture
Surge 100H Auto-
“Something that Laura and I have finally come Replenishing
to terms with is that we can trust our gut. It’s Hydrator, $68;
so incredible to have mentors and to reach soaking up those
out, get advice and ask questions – I definitely post-run vibes.
don’t want to scare anyone away from doing
that because we’ve learnt so much from
doing so – but I think sometimes we’ve put
really large decisions in other people’s hands
because we haven’t had enough confidence
in ourselves. And we’ve later realised that if
we’d just trusted our gut and went with what
we thought, things might have turned out a
little differently and a little better. If it is your
baby, your passion, you probably do know
best. Also, not being scared to fail. Every
time we’ve failed, we’ve learnt a lot from it.”

CAN YOU SHARE A FUN FACT
THAT MIGHT SURPRISE PEOPLE?

“I can look at a picture of, say, Bugs Bunny,
Tweety Bird or The Simpsons and draw it as
if it was traced. It’s something I go back to
when I’m feeling overwhelmed or stressed.
I’ll just draw a cartoon and I’ll feel better. It
makes me stop and takes me off my phone,
which I love. When I was pregnant, I [drew]
a collage of cartoons and wrote [Harvey] in
the centre. It’s now in his room and we say
goodnight to it as a part of his routine.”

LASTLY, WHAT’S ONE THING
YOU’D LOVE FOR US TO KNOW
ABOUT OUR WELLBEING?

“It’s what we touched on earlier, about
healthy looking different for each of us.
I think once we realise we all have a different
healthy balance in life, and what works for
you might not work for others, there’ll be less
comparing and less guilt around things like
how many times you exercise per week. And
we can all just live and do what works for us.
Try and hone into what makes you feel good…
and just aim to be happy.”

Want more? Listen to the
full chat with Steph on our
podcast Uninterrupted by
Women’s Health Australia
on Apple and Spotify.

80

HAIR & MAKE UP: MEG GUTHRIE cover story

OHNAEVEMONTH
KFIRCE!E WITH
IT’S ON
STEPH.

Give yourself a
health and fitness
reboot with

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$120, and X9000

shoes, $200;
Bvlgari earrings,

$4420; PTP
Confident Girls
Foundation jump

rope, $29.99

MARCH 2022 womenshealth.com.au 81

AGE REALLY MAY BE JUST A NUMBER WHEN IT COMES TO
GETTING PREGNANT. RESEARCH IS SOLIDIFYING

WHY THE MYTH OF THE SO-CALLED “FERTILITY CLIFF”
NEEDS TO GO... FOR GOOD. CONSIDER THIS PERMISSION

FOR ANYONE APPROACHING 35 TO TAKE A DEEP BREATH

By Kristin Canning

82

fertility

Ta k i n g
back the
narrative

MARCH 2022 womenshealth.com.au 83

TICK.

TICK. It’s a still-common belief for many
If you, like me, are women that they need to have their
a woman in her reproductive life figured out before the
childbearing years, you big 3-5, out of fear that their ability to
may recognise that get pregnant and stay pregnant will take
sound as your biological a massive hit and only get grimmer from
clock. The noise isn’t so there. That age has been referred to as
bad in your mid-to-late the “fertility cliff”, by medical experts,
20s, maybe a faint hum. articles, you name it. Anyone who is
But once you turn 30, 35-plus is considered to be of “advanced
the volume gradually maternal age” and experiences a
turns up and if you’re “geriatric pregnancy” in medical terms.
anywhere around the Indeed, many women structure their
age of 35, the ticking lives around a number that’s not old
might have turned at all in the grand scheme of things.
into a booming echo
that drowns out a The pandemic only made matters
lot of other stuff. worse for anyone with a shred of
anxiety who was considering kids. “For
many, 2020 felt like a year when they
couldn’t make any personal progress,”
says Taraneh Nazem, a reproductive
endocrinology and fertility specialist.
The worries contributed to increased
interest in fertility preservation services,
like egg and embryo freezing. One
example: City Fertility reported a 119
per cent increase in egg freezing
between 2019 and 2020, while other
groups have also noticed an uptick.

But the truth is, what we think we
know about a woman’s age and fertility
is pretty inaccurate. More and more
experts are coming forward to say the
research the fertility cliff is originally

84

fertility

based on is actually outdated, and point ‘FERTILITY In fact, in one of the
to newer studies that show much more CLIFF’ largest studies on fertility
promising results. Take this one out of ORIGINS and age in Fertility and
the University of North Carolina School Sterility, researchers
of Medicine that found that 81 per cent Sure, it’s true that fertility studied the length of
of 38- and 39-year-old women, who had (that is, the quantity time to conception, and
been pregnant before, got pregnant and quality of your found that while 84 per
naturally within a year of trying. Eighty- eggs) declines as you cent of women ages 20
one per cent! That development is age. “But there’s a big to 34 will get pregnant
just one of many reasons you should misconception that that within a year of trying,
detangle yourself from the cliff concept happens universally at that number is 78 per
– and the anxiety that comes with it. 35,” says W. Spencer cent for women who are
Instead, let doctors explain the latest McClelland, an assistant 35 to 40 – on average,
perspectives. Their take should leave professor of obstetrics not a big difference and
you feeling assured and empowered. and gynaecology. still good chances.

Does age “Fertility is much more
really individual than people
realise,” says McClelland.
matter? “For some, 30 could be
the age at which things
become more difficult;
for others, it could be
45.” What’s more, a
variety of factors play
a role in fertility, a few
being lifestyle-driven,
says Dr Jaclyn Tolentino,
who specialises in
hormone optimisation.
McClelland adds,
“It’s hard to know if
someone’s struggles are
age-related or whether
they would have had
them if they started
trying to conceive when
they were younger too.”

So, why is 35 seared
into our brains as the
time when chances
plummet? First, the
emphasis placed
on 35 as “advanced
maternal age” comes
from outdated research
related to pregnancy
complications, which is
not the same thing as
fertility, says McClelland.
Let’s take a trip down
memory lane, shall we?
In the ’70s, genetic
testing for chromosomal
abnormalities in the

MARCH 2022 womenshealth.com.au 85

SO,

SHOULD
I FREEZE
MY EGGS?

Using younger, frozen
eggs when you’re

older could increase
your odds of

conceiving, but there’s
no guarantee. Success
depends on when your
eggs were frozen, how

many you have and
when you’re trying to
get pregnant, among

other factors. Still,
freezing may offer

some level of
insurance. If the
following factors
describe you, you
might be a good
candidate – and it’s
worth looking into.

YOU
HAVE SUPER-HIGH

BABY ANXIETY

“Many women who have done
this say they feel like they’ve
gained a new level of control and
it’s a big relief,” says Nazem.
Again, it’s no guarantee, but

increasing your options
could ease nerves.

YOU
CAN AFFORD IT

The average cost of
one freezing cycle is
thousands of dollars,

plus ongoing
storage.

YOUR
HEALTH MAY
IMPACT FERTILITY

Conditions like PCOS,
endometriosis, certain cancers

and pelvic inflammatory
disease (PID) can lower
fertility and may worsen
with time, so freezing

can help.

86

fertility

foetus became widely BRINGING helpful either. “Stress A lot of those
available, and doctors THE SCIENCE certainly doesn’t assumptions come from
had to determine when UP TO DATE help overall health, the fact you’re more
to recommend women fertility and pregnancy,” likely to hear about
have these tests. The risk Also alarming: the says McClelland. fertility struggles than
of genetic abnormalities studies reported on in someone who got
goes up with a pregnant the past are based on A PROMISING pregnant quickly when
person’s age, but one of antiquated research. FUTURE they were older “because
the tests (amniocentesis) It’s commonly stated that’s just not talked
is invasive and can that one in three women Many of us want to about,” McClelland adds.
lead to miscarriage, so ages 35 to 39 will not be quieten the ticking. “For every patient I
it only made sense to pregnant after a year of What that comes down have who is 37 or 38 and
recommend it when the trying, but those stats to is accepting that the trying for the first time
odds were higher than are based on a study ease with which you’ll and having trouble that
the risk from testing. from 2004 that uses conceive and have a may or may not be age-
That tipping point ended French birth records from healthy pregnancy is a related, I have 10 to 20,
up around age 35. But 1670 to 1830(!). Seems bit of a mystery – but if not more, stressing out
what we know about impossible to believe, but it’s actually more likely about issues they think
the test has changed we still rely on historical you’ll have success at they’re going to have, but
since, says McClelland. data for fertility because any childbearing age. don’t. I can’t tell you how
Plus it doesn’t have much it’s difficult to perform “If we’re going to let many patients have gone
to do with fertility issues. large and accurate population data guide us, through unsuccessful IVF
studies on the topic. we should feel optimistic, then gotten pregnant
Yet the idea of 35 because chances of naturally; they’d pulled
being “advanced This isn’t to say getting pregnant on your the trigger for IVF after
maternal age” stuck and that fertility and own are still very high only six months or a year
studies furthered the complications shouldn’t from 35 to 40,” explains of trying, which probably
notion, but not in the way be a concern for women McClelland. Think back wasn’t long enough, but
you might assume. They as they age – simply to that positive stat from everyone is afraid to
tended to show the risk that the level of concern earlier: “If you ask me, keep trying because they
of infertility, as well as may be overblown, says an 81 per cent chance think their chances will
miscarriage, conditions Nazem, particularly when of getting pregnant is only get worse.”
like pre-eclampsia and it comes to the ease really good odds,” he
gestational diabetes, of getting pregnant. says. “Most people don’t Ultimately, the decision
climbs more significantly It’s important to be believe they’re in that of when to have kids and
at 35. But the numbers aware of risks you may group, and as medical preserve your fertility, if
don’t skyrocket. “The face, yet also understand professionals, we at all, is a personal one,
perceived change in that stressing about how need to rewire that and no one wants to
fertility is much more your age might impact automatic pessimism.” regret not trying every
extreme than the reality your pregnancy isn’t option they could have
of it,” says Nazem. when they were younger.
But one thing is for sure:
PHOTOGRAPHY: CRAIG CUTLER; YASU & JUNKO; FERTILITY TESTS - THE EXPERT TAKE fertility is more complex
ROBERT TRACHTENBERG/TRUNK ARCHIVE/SNAPPER. than we’ve been made to
Knowing that fertility is incredibly individual, the idea of testing it believe, and the constant
probably sounds great. Several at-home kits and fertility clinics promise obsession and ongoing
to help you see where you stand. One test in question is the anti-müllerian discussion about how
hormone (AMH) blood test to determine ovarian egg reserve (how many age will impact it doesn’t
eggs you have). But, it can only tell you if your reserve is above or below seem to be helping
what’s normal for the decade of life you’re in, says McClelland, and anyone. So once and for
there’s no way to know how it might change. “Evaluating fertility is a bit all, let’s put the idea of
of a misnomer,” says Nazem. “It can really only be proven by trying to falling off the fertility
conceive.” One way to get data on how that might go? Track your cycle, cliff to bed. Taking a
says Tolentino. Irregular periods, heavy bleeding, painful cycles and walk down a gradual hill
PMS can indicate issues (diagnosed or not) like PCOS, endometriosis seems a more accurate
or fibroids, which can make getting and staying pregnant harder. metaphor – and sounds
much better to me. wh

MARCH 2022 womenshealth.com.au 87

DIRECT
FROM
NUTRITION
PROS

osmf tahretest
snacks

DONE WITH KEY MOVES
IN MIND, EATING
BETWEEN MAIN MEALS
CAN DELIVER MAJOR
HEALTH BENEFITS

By Lauren Williamson

88

nutrition

Fresh 1
fruit can
give smoothies SUPER
a natural SMOOTHIES
sweetness
“I love making
Snacking has developed balanced smoothies
somewhat of an
unsavoury rep, thanks that include some
to vending machine protein, from soy milk
mainstays like chips
and choccie bars. But, or yoghurt for
“Mindful snacking on example,” says
nourishing foods can Gawthorne. Protein
be a great way to boost powder can also be a
energy levels, help solid option – check
manage cravings, fuel the ingredients to
workouts, improve make sure the protein
concentration, meet source is first on the
nutrient requirements list, with minimal
[and] keep blood sugar other additions,
levels and hunger in artificial flavours,
check,” says accredited colour and fillers.
practising dietitian Then experiment with
Rebecca Gawthorne nutritious seeds, nuts,
(@nourish_naturally). vegies and fruit for
Want to plate up some natural sweetness.
of those appetising Ordering from a shop
perks? We grilled or smoothie bar?
the experts on what Keep an eye out for
to serve, the habits to added sugars, syrups,
swerve and the delicious ice cream and juice.
snack options that get You smoothie
their tick of approval. operator, you.

MARCH 2022 womenshealth.com.au 89

The benefits

BLUEPRINT

There are a few boxes to tick in terms
of ingredients. First up, a source of
filling protein for appetite control,
says advanced sports dietitian Jess
Spendlove (@jess_spendlove_
dietitian). Think: tinned tuna, eggs,
yoghurt, milk, tofu, chickpeas, lentils.
The macro is particularly important
for pre- and post-workout eats
because it’s essential for building
and repairing the muscles you work
during a sweat session. Also try to
include a source of wholegrain carbs
(such as seedy crackers, wholegrain
toast, oats, brown rice or quinoa)
to score more fibre, which is “so
important for gut health, energy
levels and sustaining our focus,”
Spendlove explains. Add a small
dose of healthy fats (like avo, nuts,
seeds or a drizzle of olive oil) to
“slow digestion and improve satiety,”
Gawthorne says. Finally, brighten
up a snack with colourful fruit and

vegies to boost your vitamin, mineral
and antioxidant intake, advises
Simone Austin, advanced sports

dietitian and author of Eat Like an
Athlete (Hardie Grant, $29.99).

2 too, with plenty of muscle repair. 3
protein to support
University of Missouri NUTS +
DRIED FRUIT
Yoghurt researchers found that
+ fruit women who snacked “Fresh or dried fruit –
on yoghurt in the pm with no added sugar
reported more fullness – and a handful of nuts
is always an easy snack
+ seeds and reduced cravings, that requires no prep,”
compared to those who
Gawthorne says.
Consider this combo ate lower protein eats. Almonds are a

a quintuple threat. Opt for plain yoghurt super-satisfying
mid-morning option,
“Calcium, protein, fibre, with no added sugars.
according to 2015
antioxidants, healthy After more ingredient research in the

fats – it hits a lot of inspo? Chia seeds European Journal of
Nutrition. Meanwhile,
nutrition goals easily,” boast brain-boosting dried fruit like apricot,
prunes and peaches
advises advanced omega-3 fatty acids
can be rich in iron –
sports dietitian Simone and filling fibre, while helpful for the one
in four women who
don’t get enough

of this energy-
supporting mineral.

Austin. This is a good berries pack an

post-exercise option, antioxidant punch.

90

nutrition

4 mid-morning offends 6 Oats are a
your co-workers (sorry, pre-workout
Crackers Jess), you can swap the OVERNIGHT powerhouse
+turbo tuna for boiled eggs, OATS
toppings smoked salmon, roast
chicken breast Filling, fuelling and not
Spendlove suggests or turkey slices. Top just for brekkie. “Soak
avocado, tomato and with herbs like basil,
tinned tuna, since this parsley or dill for some oats for at least 12
serves up a snack drool-worthy greenery. hours with milk and
packed with protein, your yoghurt of choice,
wholegrains, colour and then top with fruits,
healthy fats. Winner, nuts and some mint,”
winner. But, if cracking Spendlove says. This
open a can of fish snack is ideal an hour
or two before working
out to elevate your
training and improve
recovery, thanks to
that trusty protein and
carbohydrate combo.
A sprinkle of warming

cinnamon can lift
the health perks

even more.

Vegie

Still hungry after those Planning makes
cucumber/celery/carrot
sticks? “The biggest PERFECT
mistake I see people
make on a plant-based Meal prepping isn’t just for, well,
diet is only eating fruits meals. “Before food shopping, plan
and veg as snacks,” says out your snacks for the week so you
Kiah Paetz, accredited can make sure you’ve got everything
practising dietitian and to hand,” suggests Spendlove. Austin
founder of the Plant
Nutrition and Wellness adds, “If you’re skipping meals or
clinic. “As much as getting over-hungry, your snack
these foods are healthy choice is often not going to be as
and nutritious, they are great – you’ll just go for whatever’s
quite low in energy so there and often eat it really quickly.”
won’t keep us full for So, figuring out your options ahead
a long period of time.” of time means you can dig in well
The secret? Adding
a protein-packed side. before you hit peak hangry.
“Hummus is so versatile
– try adding sriracha or
chilli sauce to give it
some spice, or roasted
capsicum to experiment
with a different flavour.”

MARCH 2022 womenshealth.com.au 91

Protein way to mix up your provide extra bulk to
balls flavours. Caveat: tasty the snack and slows
protein or bliss balls can down how long it takes
Blenders at the ready. be easy to overeat, so to eat the whole thing.”
Oats + protein powder Paetz recommends If you’re buying
+ nuts = “An energy- pairing them with a pre-made balls, “aim
packed, nourishing piece of fibre-rich fruit, for 5g of protein or
snack,” Paetz confirms. such as an apple or more, and 10g of sugar
Throwing in extras like banana, which “helps to or less, per serve.”
cacao, tahini, dried
cranberries, coconut or
cinnamon is a simple

Mistakes to 8 OSPNAPCATIKCOAKNGSED PHOTOGRAPHY: TATSURO NISHIMURA/GALLERY STOCK; ALISON GOOTEE/STUDIO D;
ELLIS PARRINDER/GALLERY STOCK, STUDIO 33; MITCH MANDEL; CHELSEA KYLE
SHAKE LAST We asked the experts to
NIGHT’S navigate the supermarket
“Energy-dense, high-sugar and low- LEFTOVERS aisles for their best picks
nutrient snacks are digested quickly
and usually don’t satisfy our hunger, “This is a really easy, Roasted Fava
which can lead to overconsumption,” quick snack that many Beans
says Gawthorne. Translation: chips,
chocolate and baked goods are best people overlook,” “A non-perishable,
as a once-in-a-while pick. “Choose Gawthorne says. high-fibre and
Spendlove is also a protein-based snack
fewer ultra-processed snacks and fan of this ‘mini meal’ option,” Spendlove
go for more made from whole food mentality, which help says. They’re perfect
ingredients with minimal added sugar, you build a balanced for your desk drawer.
salt and other additives,” she tips. dish and check off
Also try to avoid snacking while in your nutrient needs. YoPro Perform
an Insta scroll hole – easier said than “A piece of fruit or Yoghurt
done, we know. “Mindless snacking is muesli bar can be
picking, nibbling or grazing on food quite good, but they “It packs 20g of
without being fully paying attention don’t really hit the protein,” Spendlove
to what we’re eating,” Gawthorne protein element,” she
explains. Add stress or boredom into says. A small serve of says. “The right
the mix and you might find yourself tofu or chicken stir amount for post-
snacking when you don’t need to or workout recovery.”
going HAM on the portion size. “Try to fry, however?
be a bit more in tune with your body Nailed it. wh Bulla Cottage
about what it needs,” advises Austin. Cheese
Gawthorne recommends minimising
Naturally high in
distractions as much as possible. protein and extremely
“You could take your morning tea versatile. Add to
out into the sun and take time to your breakfast bowl,
enjoy your snack, noticing the flavour smoothie or snack.

and texture,” she suggests. Tasti Smooshed

92 womenshealth.com.au MARCH 2022 Wholefood balls
These tasty goodies are

“Convenient protein
balls made from

nutritious ingredients,”
tips Gawthorne.

Sunbites Snack
Crackers

“A delicious,
wholegrain cracker
that’s great for
entertaining,”
Gawthorne says.

ALERT

ASK AUSTRALIAN

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& REINVENT
YOURSELF

with lessons from the

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IN THIS BRAND NEW PODCAST, THE MEN’S HEALTH TEAM CHATS TO
INDUSTRY EXPERTS AND EXTRAORDINARY THOUGHT LEADERS ABOUT
THE ISSUES THAT MATTER MOST TO MEN. FROM FITNESS AND NUTRITION
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or visit menshealth.com.au

Everything from AI to evolving attitudes is shaping
what will go down in our bedrooms over the next
year. Think: sex toys like you’ve never seen before,
therapists at the touch of a button, and wearables

worn... where? WH looks into the future…

By Kate Wills

94

sexual wellbeing

Coming
soon

MARCH 2022 womenshealth.com.au 95

TRACKERS SEX TOYS
COME BECOME
FOR YOUR INCLUSIVE
ORGASM
We’ve come a long
The ability to track everything from way since that hot
park runs to periods divides wellness pink (for girls!)
camps as much as fasting. So, you Rampant Rabbit, and
intuitive types might want to look the next generation
away: biofeedback technology of sex toys promises
(using electronic monitoring to to be more inclusive
change a bodily function) is here to than ever. “Companies
tell you all about your orgasm. The are moving beyond
Lioness is marketed as ‘the world’s phallocentric shapes
most advanced vibrator’. Developed to think about
using data from 30,000 orgasms, it what’s accessible
allows you to measure every aspect and pleasurable for
of your big finish. Sensors measure different types of
tension via pelvic floor movement (to bodies,” says Dr Kate
detect arousal and orgasm) and Moyle, psychosexual
motion (to keep track of how you’re therapist and host of
moving the device). By tagging your The Sexual Wellness
toy-time with anything from Sessions podcast. She
‘five-star’ to ‘drunk’ and noting rates Ohnut (ohnut.
where you are in your menstrual co) – squidgy, skin-
cycle, you’ll learn how different like rings that stack
situations and contexts affect your on the base of the
ability to get there. “I’d question penis or sex toy to
whether tracking the strength of an customise the depth of
orgasm is a marker of a good sex life. penetration – pointing
Measuring it might interfere with out that this could
your ability to be mindful, present prove particularly
and just feel it,” says Dr Karen useful for the 75
Gurney, psychosexual therapist and per cent of women
author of Mind The Gap: The Truth who experience pain
About Desire. “But [if you] love during intercourse.
information and want to gadget-ify Meanwhile, Bump’n
[your] sex life, this will be amazing.” (getbumpn.com) – a
new line of sex toys
96 created by people
with disabilities, for
people with disabilities
– offers innovative
solutions to hand
limitations, such as
devices that can
be strapped on to
other body parts or
activated by voice.

sexual wellbeing

YOU’LL Dating apps are now cottoning on to the need for one
H AV E unexpected vital stat – your STI results. That’s according
to Dominique Karestos, CEO of sex tech consultancy
AN STI Healthy Pleasure Group. iPlaySafe, an at-home STI testing
PA S S P O R T kit, currently only available in the UK, is leading the
reveal. Your test results are sent to its app; if you’re clear,
you’ll get a confirmation e-badge that you can share with
other users. “Apps and platforms such as iPlaySafe mean
it won’t be long before you tick a box on your dating app
profile to show you’ve been tested,” she explains. This
openness is a natural development following a period
of infection-based caution – dating platform OkCupid
revealed that users who indicate they’ve received the
COVID-19 vaccine are getting 15 per cent more likes
and 14 per cent more matches.

MARCH 2022 womenshealth.com.au 97

YOU’LL SEE FEMALE
AN AI SEX VIAGRA GETS
THERAPIST CLOSER

“OK, Google, how can More than 30 years since Viagra offered a synthetic solution
I make my orgasms to male impotence, we could finally be looking at the female
last longer?” is one equivalent. The timing couldn’t be better; a Frontiers in
of many intimate Endocrinology study of more than 1,000 women found
questions you can nearly half reported lower libido since the start of the
ask Pleasure Finder, pandemic. While funding for female sexual dysfunction
the world’s first sex hasn’t always been forthcoming, there was progress in
therapy voice assistant 2015 when a drug called Addyi was approved in the US. It
for Google. It’s part of worked on the central nervous system in a similar way to an
a cohort of interactive antidepressant, but it was never approved in Australia and
interventions looking the side effects put many women off. Now, clinical trials are
to remove the stigma underway here and in New Zealand on a nasal spray that
of seeking sex advice. could help the estimated one third of women who experience
Lover, an app founded libido loss. Called Libicore, it contains a synthetic peptide
by sex therapist Dr called BP-101, which activates the amygdala and the septal
Britney Blair that regions in the brain, which regulate female sexual function.
counts Tinder co- Scientists hope a daily spray could lift desire and the number
founder Sean Rad as of orgasms a woman has after just one week. But Gurney is
an investor, features sceptical. “I don’t think medication will be the answer,” she
educational videos says. “Issues around libido are more psychological than
such as The Vulva physical and related to many things, from stress to
Tour, and has a quiz exhaustion and relationship issues. It’s more useful to build
to help you explore your understanding of what triggers spontaneous desire for
turn-ons. Other apps you, and creating space for those moments to occur.”
bringing the therapist
to your pocket include
Blueheart (for libido
issues), Paired (to aid
sexual communication)
and Coral (guided
exercises to boost
sexual confidence).
“Sex problems such
as lack of desire or
difficulty reaching
orgasm are incredibly
common, but very
rarely do people seek
professional advice,”
says Gurney. “I’m all for
apps that help people
do this, especially if
money, geography
or embarrassment
are a barrier.” She
recommends choosing
one that’s been
developed with a
psychologist to ensure
the advice is reputable.

98

sexual wellbeing

MORE able to get your hands on one for a SEXUAL
WOMEN fraction of the price (albeit still AFTERCARE
ORDER probably the priciest shag you’ll ever GETS CHIC
SEX have) – around $3,700 to print your
DOLLS own sex robot. “With AI, they could Nothing kills that post-
remember your hobbies, interests coital glow quite like
Hyperrealistic sex robots are already and what turns you on – plus, thanks a bout of cystitis. But
here – take Realbotix’s Henry to electrochips under the skin, they brands are waking up
(around $14,000), which comes with can even react to your touch,” says Dr to the fact that post-sex
a customisable silicone penis and is Julie Carpenter, an expert in robotics products should look
(we kid you not) programmed to research at California Polytechnic cool enough to keep on
recite poetry to you. But over the State University. But you wouldn’t go your bedside table. It’s
next 10 years, sex robots will become there... would you? “During the worth investing – if for
even more female-focused and – pandemic, we saw a huge increase no other reason than to
thanks to 3D printing – affordable, in orders from couples and single avoid a ‘penis beaker’
too. Experts predict you’ll soon be people – women and men,” confirms situation (if you’re
Janet Stevenson, co-founder of Sex unfamiliar with the
Doll Genie, the company behind a viral Mumsnet thread,
male doll with an audible ‘heartbeat’. google immediately).
“Singles have felt the lack of human Awkward Essentials
connection, and couples who have makes a Dripstick – a
been quarantined together seem medical-grade sponge
much more open to trying something to absorb excess fluid
new.” So, you could soon be calling in the vagina after sex –
yourself ‘digisexual’ – someone who while Private Packs sells
prefers to date robots, not humans. hot and cold packs to
After all, if it doesn’t work out, you soothe chafing. Vegan
can simply pull the plug. sexual wellness brand
Hanx has also started
PHOTOGRAPHY: LISA SHEEHAN; COLIN BEAGLEY. ILLUSTRATIONS: SHUTTER STOCK. selling cystitis, bacterial
vaginosis and thrush
treatments alongside
its range of condoms
and lube. “It’s great
that women have more
options for dealing
with these problems,”
says gynaecologist Dr
Anita Mitra, with the
caveat that the vagina
is self-cleaning, so you
don’t need to clean it
with anything but water
to prevent infection.
“If you’re repeatedly
getting conditions like
cystitis, visit your GP,”
she adds. Yes, doc. wh

MARCH 2022 womenshealth.com.au 99

GO

Pilates has been an in-the-know go-to for decades

WITH

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THE

more strength, flexibility, and a lengthened look,

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to name a few. Get in on the action from anywhere

100