Prevention AU 02.2022

LIVE LONGER & STRONGER

YOUR 2022 GOOD
NEWS!
HEALTH
NEW SCIENCE
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¶BOOST energy SHARPEN
¶DROP kilos YOUR BRAIN
¶FEEL amazing
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Myth busting
Julia
HRT Morris

WHAT HAPPENS... WHY SHE’S
TURNING DOWN
IF I TAKE A WEEK
OFF EXERCISE? THE VOLUME

Your happiest GOOD READ...
year EVER! ‘No one knew I
was an alcoholic’
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IN THIS ISSUE February 2022

Features 88 The best health breakthroughs 52 78
70
52 What are your health goals of 2021 From therapeutic magic 98 92
mushrooms to fertility tests via 16
for 2022? It’s not too late to exercise smartphone app, here are the medical 64
more, weed out bad relationships or advances that are set to change lives.
boost your brainpower… Here’s how
to tick off these and more. 92 ‘No one knew I was an

58 Eat better forever It’s time to leave alcoholic’ Behind the smiles, Claire
Hatwell was secretly drinking three
those bad eating habits in the past and bottles of wine a night. This is her story.
look to a more nutritious future.
96 Toast to no-alcohol tipples Not
64 58 ways to move more Want to
all booze-free options are healthy, which
burn kilojoules without even realising it? is why you need this cheat sheet.
Try these handy tips at home, at work or
when you’re outside. 98 The truth about hormone

70 Julia is busy being happy therapy Once demonised, thanks to
misguided studies, menopausal hormone
Television presenter Julia Morris talks therapy, or MHT, is now being touted
post-menopause joy, ditching her as a woman’s best friend.
people-pleasing habit and why she
won’t be talked down anytime soon. 104 The coast is clear Hang around

76 How creativity builds a a little longer on the seashore with these
sublime – and uncrowded – getaways.
stronger brain And, no, you don’t
have to be artistic to do it! Pulse

78 Rethinking fatness Why 9 Words of wisdom… from iconic

everything you’ve been taught about French fashion designer Coco Chanel.
weight may be wrong.
10 Deep impact How meaningful
84 How to be a better listener
conversations with strangers can improve
There’s a big difference between hearing your wellbeing. Plus, three empowering
and listening. Here’s how to help your good reads you need to dig into today.
loved ones get through that life hurdle.

3 PREVENTIONAUS.COM.AU

52 104

IN THIS ISSUE February 2022 Subscribe to

Health 27 My lashes don’t look full for your chance to win a
$15,000 travel voucher!
12 Pressure test Why you should anymore. This pro has the solution.
HURRY, limited time
be chasing an optimal blood pressure 29 Look the part Pretty up your only! See p112.
reading instead of just a normal one.
hands and feet with these beauty tools. Food
13 One-minute health moves to
30 Summer skin: body edition 116 Smooth start Begin your day on
make right now Three quick expert
tricks to feel, see and walk better. How to get radiant, glowing skin. the right foot with these nutritious
blends. Just whizz and go!
14 Soft sell Which pillow is best for Nutrition
120 Smarty plants Yummy vegan
your health? Experts fill us in. 38 Milking it Want to add years to
salads that taste even better straight
16 What happens… if I take a your life? Dairy fat may be the answer. from your garden.

week off exercise? Find out here! 39 What’s all the fuss about Pets

Fitness hemp? Find out why these tiny 127 Itching for a solution Sort out
seeds have major benefits.
20 Bottoms up! How regular your pet’s itching problem. Plus, how to
40 5 myths about food & health deal with their separation anxiety.
squatting can improve your stamina.
From fighting cancer to warding off Every issue
21 Range of motion Keep active a cold, these foods might talk big but
they don’t pass the test. 7 From the editor
outdoors with these sun-friendly pieces. 8 Over to you
42 Got bad breath? Freshen your 124 Prevention profiled
23 Move of the month Tiff Hall
mouth naturally with these foods. Smart ideas and products
shows how to strengthen your back for your healthy lifestyle.
and arms with plank salutes. Mind
130 Life lessons Former world
Beauty 46 Keeping track That song in your
champion swimmer Lisa Curry shares
26 Retinol explained Here’s why head might just improve your memory. what she’s learnt about life.

the vitamin A derivative is the gold- 48 Sense of balance Find a
standard ingredient for ageing skin.
deeper level of calm by concentrating
on each of your five senses.

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Meet the team

EDITOR Andrea Duvall

ART DIRECTOR Karen Berge
SUBEDITOR Anthony Di Carlo
BEAUTY EDITOR Cecily-Anna Bennett
BRAND INNOVATIONS MANAGER Alison Kirkman
DIGITAL CONTENT MANAGER Bec van den Elzen
EDITORIAL ENQUIRIES [email protected]

CONTRIBUTORS Stephanie Anderson Witmer, ON THE COVER
Sharlene Breakey, Penny Carroll, Katie Colombus,
Meryl Davids Landau, Brooke Delfino, Ella Dove, Photography Cameron Grayson
April Franzino, Faye James, Ute Junker, Melissa Styling Lauren Boutros
Matthews Brown, Stephanie Osfield, Holly Pevzner, Hair and make-up Julie Bekiri
Julia wears HUT Clothing shirt; Witchery
Kate Rockwood, Sabrina Rogers-Anderson, shorts; Sable and Dixie jewellery
Lizz Schumer, Lora Shinn, Jenae Sitzes
PREVENTION IS PUBLISHED BY
PHOTOGRAPHERS Alan Benson, Destination NSW,
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6 PREVENTIONAUS.COM.AU

Editor’s letter

PHOTOGRAPHY (ANDREA): JEREMY GREIVE Happy new you Style guide

Around this time of year, the voice in my head isn’t my Want to learn the beauty tips and tricks every
friend: it criticises my not-so-flat stomach and turns it woman 40+ should know? Award-winning make-up
into a monstrous beach ball that, well, really shouldn’t artist Amanda Ramsay shows you how in our free
be seen in a swimsuit. And this self-critic drones on online tutorials. Just scan the QR code below to
and on... In moments of reason, I realise that old truism visit our Summer Beauty Series!
that we talk to ourselves more harshly than we would
anyone we cared about. And I’m sure I’m not alone. FEBRUARY 2022 PREVENTION 7

So, if you’re starting the new year feeling ridiculously
judgy, you’ve come to the right place. This issue is all
about helping you become your happiest and healthiest
self in 2022. Start practising the simple lifestyle tweaks
in ‘What are your health goals?’ (page 52) today and
they’ll make a big difference to your physical and mental
health. ‘Eat better forever’ (page 58) provides ‘anti-diet
advice’ that’ll help you fill each meal with more
goodness and also to snack smarter. While ‘58 ways to
move more’ (page 64) shows you practically effortless
ways to be more active – yes, even during lazy summer
holidays – so you can keep your metabolism humming.

For those of you who hit the deck chair and wonder
why you can’t stop fidgeting, scrolling through social
media or thinking about your to-do list, we show you
intriguing ways to really relax in ‘Sense of balance’
(page 48). After what we’ve been through the past few
years, these are handy tools to know. And you might be
interested in the science about weight and health, which
we explore in ‘Rethinking fatness’ (page 78). Emerging
evidence suggests bodyweight isn’t, in fact, a marker of
how healthy you are. It now appears that, irrespective
of your size, it’s your daily habits that really count.

Finally, we have some exciting news about
Prevention: we’re increasing from six to eight issues per
year! That means more of what you love is coming your
way in 2022. We can’t wait to bring it to you. In the
meantime, sit back and enjoy this issue!

ANDREA DUVALL
EDITOR

Over Last issue’s cover
to you star, fitness guru Tiff Hall,
shared her battle with
Here’s what you told fatigue and imparted
us inspired you in powerful lessons in
our last issue. living your best life.

LAWN OF ATTRACTION FEELING THE VIBE FAVOURITE
I’d just finished a 15-hour shift Your Dec/Jan issue had so FACEBOOK POST
when I fell into bed with the many great articles, from
Dec/Jan issue of Prevention. The ‘The Secrets to Slow Ageing’, You were interested
‘11 Rules for Love’ story really with ageing expert Professor in finding out how to
struck a chord. Couples therapist Cassandra Szoeke, to ‘10 Proven use up your under-
Esther Perel nailed it when she Ways to Shift Belly Fat’. I was so ripe avocados.
talked about ‘love being an action, motivated that I signed up to a
not a feeling’. I know so many gym after 35 years. Thank you TOP TWEET
couples who’ve broken up because for getting me motivated!
they’re not ‘in love’ anymore. Do One of your favourite
you have to be in love to love a Linda McAdam, NSW tweets was our top
person? After 27 years, sometimes 5 Pilates exercises to
I wonder how my husband and Congratulations, Sandi, Gina and ease back pain.
I are still together. Well, now I Linda! You’ve each won a pair of
know. For when I arrived home at Rockport Trustride Prowalking PINTEREST FIND
midnight after my very long day, shoes, valued at $199.
he was asleep and I could smell You were inspired
freshly cut grass. He’d mowed the by our pointers to
lawn, which I said I’d do on the stay calm and sleep
weekend as he was busy. Bless him. well naturally.

Sandi Waters-Lewis, SA MOST POPULAR
INSTAGRAM PIC
HACKS FOR THE TIPS!
I’m a delighted first-time Many were eager to
subscriber who relishes every hear actress Reese
page. So far, I’ve adopted 13 of Witherspoon’s
the ‘15 No-Big-Deal Health Hacks’ thoughts on ageing.
(Oct/Nov) and I feel terrific!

Gina Kelly, NSW

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8 PREVENTIONAUS.COM.AU

PHOTOGRAPHY: GETTY IMAGES Pulse

MORE JOY, LESS STRESS – FOR A HEALTHIER, HAPPIER YOU

Beauty
begins the
moment you
decide to be
yourself.

Coco Chanel

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Health

THE BEST BREAKTHROUGH SCIENCE, MADE SIMPLE

Watch case +

WORDS: PENNY CARROLL. PHOTOGRAPHY: GETTY IMAGES Soon your smartwatch might be able to do more
than tally your steps and monitor your heart
rate – it’ll also keep an eye out for viruses. In an
international study, researchers upgraded the
wearable devices with infection and sickness
severity data and gave them to participants
inoculated with swine flu and the common cold.
The watches were able to tell the difference
between infection and non-infection with up
to 92 per cent accuracy and could distinguish
between mild and moderate infection 24 hours
before symptoms developed with 90 per cent
accuracy for swine flu and 89 per cent accuracy
for colds. While you wait for this upgrade to
hit your wrist, take a look at the flash features
already keeping a close eye on your health...

TAKE AN ECG The latest smartwatches allow
you to take an ECG (electrocardiogram)
to monitor your heart rhythm from your
wrist. The technology works by running an
electrical circuit across the wearer’s body.

Try: Samsung Galaxy Watch4,

$399, samsung.com/au

KEEP TABS ON YOUR BREATH Tap into your
respiratory health with a watch that monitors
blood oxygen saturation levels and breathing
disturbances that may indicate sleep apnoea.

Try: Withings ScanWatch,

$499.99, withings.com

SLAY STRESS Stay on top of your emotions with
sensors that track the physical signs of stress
through heart rate and tiny electrical changes
in your skin, known as electrodermal activity.

Try: Fitbit Sense, $449.95, fitbit.com

FEBRUARY 2022 PREVENTION 11

Health now

PRESSURE TEST 54%

Here’s why it’s worth taking a closer look at your The number of
last blood pressure reading. New research from Aussies who say
the Australian National University has found that they’re more focused
people with elevated blood pressure that still falls
within the normal range could be at risk of faster on health and
brain ageing. The study also found that having wellbeing since the
optimal blood pressure can preserve your grey pandemic began.
matter, keeping it at least six months younger than
your chronological age. So, what are the numbers SOURCE: MINDBODY WELLNESS INDEX
to know? A normal reading is defined as below
120/80, while the healthiest score is about 110/70. 3-pointer
To nudge your blood pressure lower and keep
your brain healthy as you age, it’s important to You’ve heard all about
exercise regularly, limit your alcohol, sugar and how ‘good’ HDL
salt intake and embrace potassium-rich foods, cholesterol supports
such as bananas, leafy greens and dairy. a strong heart; now
researchers say it may
Cheap Australian researchers have developed a non-toxic also help protect the WORDS: PENNY CARROLL. PHOTOGRAPHY: GETTY IMAGES
shot cancer treatment that costs as little as $20 per dose. liver. A special type of
The treatment, which uses dead bacteria to kick-start HDL cholesterol called
the patient’s own immune response and shrink HDL3, produced in the
tumours, has shown positive results in its first clinical gut, appears to block
trial. “The best part is that it requires few dosages, is signals that cause
simple to administer and has low side effects,” says inflammation in the
lead researcher Associate Professor Aude Fahrer. liver, according to a
“It’s also extremely low cost.” Money well spent! new US study. Chronic
inflammation can lead
to liver damage over
time, and scientists
say that if they can find
a way to boost levels
of HDL3 in the body
(through diet or
medication), it may
help prevent that from
happening as well as
inform new treatments
for liver disease.
For now, give good
cholesterol a boost
with foods such as
extra virgin olive oil,
beans and legumes
and wholegrains.

12 PREVENTIONAUS.COM.AU

One-minute

health moves to
make right now

These doctor-backed wellness tricks will have you
feeling, seeing and walking better in no time.

MILKPHOTOGRAPHY: GETTY IMAGES

MILKFEELING LIGHT-HEADED?STORE EYE DROPS INSLIP ON SOME SLIDES
DRINK MILK Feeling shaky, THE FRIDGE Got stinging,
Going barefoot at home is
light-headed or a bit anxious scratchy or irritated eyes? hard on your feet – walking,
could be the result of a dip Sounds like dry eye. To lengthy standing or working
in blood sugar, which can amplify the relief you get out sans shoes wears away at
happen when you can’t grab from over-the-counter eye the fat pads on your heels and
regular meals. A quick fix: drops, pop them in the fridge. the balls of your feet. (And, no,
Chug ¾ to 1 cup of skim milk. Cold changes their viscosity, thongs don’t help.) Warning
Lactose is a fast-acting carb, making them better able to signs are pain, redness,
so it jumps quickly from your penetrate the surface of the calluses and being able to
stomach to your intestines to eye than drops kept at room feel the bones under your
be converted to blood sugar. temperature, says eye skin. Ease discomfort and slow
The fat in reduced-fat or whole surgeon Dr Alan Mendelsohn. the deterioration by wearing
milk slows down the effect of Plus, cool drops are a lot supportive sandals or slides
the blood sugar increase and more comforting. If you around the house.
energy boost. If you’re vegan don’t feel relief after several
or lactose intolerant, opt for days, book an appointment Support Looking for supportive footwear? Australian
dried fruit and nuts instead. with an eye doctor. act podiatrist Caroline McCulloch’s brand,
Frankie4, is specifically designed to support
footsies properly. Visit frankie4.com

FEBRUARY 2022 PREVENTION 13

Health

Soft sell

Which pillow is best for your health?
Here’s what the research says.

BY SHARLENE BREAKEY

There are hundreds of pillows jockeying SMART PILLOWS PHOTOGRAPHY: ISTOCK
for a spot on your bed – some just to look
pretty, yes, but many claim that they’ll help WHAT THEY ARE: Pillows or pads with tech that tracks
you sleep more soundly, reduce stress and
soothe aches and pains. “The right one can be like movement and breath to rate sleep time and quality.
the favourite teddy bear you had as a kid,” says
sleep specialist Dr Raj Dasgupta – and thus giving WHAT WE KNOW: There’s scant research on these products,
you the comfort you need to nod off. Here, experts
weigh in on who’s winning the pillow fight. but a 2019 study found that self-trackers overestimated sleep and

ERGONOMIC PILLOWS underestimated awake time. Since only brain wave measurement

WHAT THEY ARE: These head pillows, often made can truly report sleep quality, Dr Dasgupta says to “focus instead

from memory foam, gel or latex, are designed to on whether your pillow is providing the right neck support”.
position your head and body correctly to alleviate
neck pain and headaches. SHOULD YOU TRY THEM? No, because they’re pricey and

WHAT WE KNOW: A pillow’s filling is less important disruptive. “The last thing you need at bedtime is one more

than its fit, says chiropractor Dr Robert Hayden; the thing to think about,” Dr Dasgupta says.
goal is to keep the neck aligned with the spine.
“Many people experience ‘tech neck’ from staring
down at devices,” Dr Hayden says, so it’s crucial
that pillows promote good posture. He suggests
asking a friend or partner to check how your head
rests on a pillow, ensuring that it isn’t tilted.

SHOULD YOU TRY THEM? Maybe – adjustable,

supportive ones are best. If you suffer from severe
neck pain, though, consider visiting a chiropractor
for help; with the wrong pillow you could
unintentionally make things worse.

14 PREVENTIONAUS.COM.AU

HUGGABLE PILLOWS

WHAT THEY ARE: Body-sized

pillows or weighted stuffed
animals to cuddle and squeeze.

WHAT WE KNOW: One study

suggested that hugging soft
objects could reduce stress,
but it’s too early to call these
pillows game changers, says
clinical researcher in psychiatry
Dr Tyler Grove. “Positive physical
contact, such as hugging
a partner, is associated with
reductions in the stress hormone
cortisol,” he says, but more
research is needed to confirm
that pillows have the same effect.
Still, Dr Dasgupta says throwing
an arm and a leg over a body
pillow can help reduce neck
pain and improve sleep.

SHOULD YOU TRY THEM?

Sure, if it feels good. “A pillow
should bring comfort – mental
and physical,” Dr Dasgupta says.
“If it does both, I say game on.”

FEBRUARY 2022 PREVENTION 15

Fitness

WHAT HAPPENS…

If I take a week
off exercise?

You might think your fitness will hit reverse, but taking a break
could be just what you need, says exercise physiologist Neil Russell.

BY SABRINA ROGERS-ANDERSON

¶YOU’LL QUASH BOREDOM ¶YOU’LL HIIT HARDER
Have you been yawning through your Putting your feet up by the pool for a week
workouts recently? Taking a week off could will also boost your muscle glycogen levels
help you find your mojo again. “It’s normal to and improve your anaerobic performance.
get a little bored with your exercise routine after “Think team sports and high-intensity workouts,
a while,” says Neil. “A short hiatus can give your especially HIIT,” says Neil. “Your muscles will be
body and mind a much-needed break and help optimally set up to help you get through your
you come back in full force.” But, just because sessions and you’ll even have some energy left
you’re not hitting the pavement, it doesn’t mean in the tank. If you also focus on getting good-
you should forget all your good habits! Keep quality sleep during your time off, you’ll hit the
your body well hydrated to ensure it’s in top ground running when you return to training.”
shape for your big return.

¶YOU’LL LIFT HEAVIER You‘ll have PHOTOGRAPHY: ISTOCK
Giving the gym a miss for a week could
actually make you stronger. “When you’re MORE ENERGY!
constantly training, your neuromuscular system
is slightly fatigued,” explains Neil. “Rest allows it “You know when someone
to fully recover and achieve peak performance. runs effortlessly past you
Time off is important in any training program.” on your morning walk or
But Neil warns that a week off isn’t a licence to chats easily during a jog
overindulge. “Don’t forget to eat plenty of lean while you’re out of breath?”
protein, wholegrains and vegies to rebuild your
muscles and help you avoid mindless snacking asks Neil. “That means
that can thwart your goals,” he says. that they have a high
mitochondrial count, which
¶YOU’LL DETOX YOUR MUSCLES is like having fully charged
“Taking a week off will increase your total batteries spread around
blood volume, which will give your muscles your body. A week off
a better supply of oxygen and help clear training will increase this
byproducts of vigorous exercise,” says Neil. level and make you more
“This process helps endurance athletes rise to energetic, so you’ll be able
greatness and the rest of us recover from our to work harder for less
regular training sessions. Gentle walks or swims
are fine during your week off, but try to lay perceived effort.”
off the heavier workouts.”

16 PREVENTIONAUS.COM.AU

While
taking a
week off
will do
your body
good, you shouldn’t
take much more
than that if you don’t
want your fitness
level to decline.
“Research shows
that you start to lose
muscle mass after
about three weeks
off working out,”
says Neil. “If your
fitness level isn’t
that high to begin
with, it could start
to happen faster.
Enjoy that time off,
but make sure to
get back to it!”

FEBRUARY 2022 PREVENTION 17

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WORDS: PENNY CARROLL. PHOTOGRAPHY: ISTOCK Fitness

FEELING STRONGER, FITTER AND FIRMER AFTER 40 STARTS HERE

Burning desire

Well, you can no longer blame your age
for creeping weight gain. New research
has found that it’s not so much your
metabolism that slows down over the
years, but you. The international study,
published in the journal Science,
challenges widespread beliefs about
metabolism – such as the notion it
naturally slows in midlife and that
menopause puts the brakes on big time.
The researchers studied data from
6500 people, ranging from newborns
to 95 years, and discovered that, after
a peak in infancy, your metabolism
declines until the age of 20, and then
holds steady until about 60, when it
begins to slow at a rate of 0.7 per cent
per year – and there’s no difference
between the genders. The good news?
Your body isn’t sabotaging your efforts –
in fact, your daily activity and healthy
eating choices are likely making a
bigger difference to your waistline than
you think. So, keep moving to burn those
kJs! (For inspiration, see page 64.)

FEBRUARY 2022 PREVENTION 19

Fitness now

Bottoms up! 47%

Word is, sitting is the new smoking. Too That’s how many
much can be that bad for you. So now, people tune
researchers reckon that adding some in to virtual
squatting to your idle moments could
stave off the downsides of a sedentary workouts at least
lifestyle. In a fascinating study, US once a week.
scientists followed the daily movements
of Tanzania’s hunter-gatherer Hadza SOURCE: MINDBODY WELLNESS INDEX
tribe, who boast excellent heart and
metabolic health. They discovered that, STRONG
while the Hadza spend several hours in RESULTS
motion each day, they also spend about
as much time still as those of us in the If you’re not a fan of
developed world. The big difference? running, there’s
During their downtime, they keep their another way to burn
body working by squatting rather than fat. A new Australian
sitting about 20 per cent of the time. study has found that
Crouching with knees bent and bottoms strength training is
lifted off the ground keeps leg muscles just as effective as
contracted, which could translate to cardio for fat loss. It
greater wellbeing, the researchers say. found that people lose
Want to give it a go? Build up stamina about 1.4 per cent of
by squatting through ad breaks on TV. body fat (about half a
kilo) through regular
Just Doing the same workouts as your friend but strength sessions –  WORDS: PENNY CARROLL. PHOTOGRAPHY: ISTOCK
genes not seeing the same results? Blame your genes. a figure on par with
A new study has found that it’s your genes’ aerobic workouts like
fault for about 70 per cent of the time. running. Study author
The research also identified 13 genes that Dr Mandy Hagstrom
influence how your body reacts to cardio, says the effectiveness
strength and power routines, which of strength training is
could lead to personalised workouts – often underestimated
and better results – in the future. because it builds
muscle while burning
fat – which can mean
your overall weight
stays steady because
muscle weighs more
than fat. Rather than
focusing on what the
scales read, she says:
“Think about your
whole body
composition, like
how your clothes fit
and how your body
will start to feel, and
move, differently.”

20 PREVENTIONAUS.COM.AU

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FEBRUARY 2022 PREVENTION 21

Thinning hair? Advertisement

I HAVE ALWAYS DREAMED
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For many years I have been in extract. I was recommended to use the Your hair tablet for
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Fitness

MOVE OF THE MONTH…with Tiff Hall

Get a strong back… PLANK SALUTES
and great guns!
1. Start in a traditional upper plank position
PHOTOGRAPHY: MICHELLE TRAN Planks – most people would But activating it can be tricky. by placing your hands beneath your
rather walk one than hold one, You see, your core is more than shoulders, keeping your weight slightly
given the choice. But if a strong simply your transverse and rectus forward and pressing your hands into the
core is on your list of must-haves abdominis, aka your abs. It also floor so your shoulders don’t sink down. If
(and if it isn’t, it should be!), then includes your pelvic floor, obliques, this is too much on your wrists, place your
facing the plank is almost inevitable. diaphragm and a myriad of muscles forearms on the ground instead so that
up and down your back. Moral of the your elbows are beneath your shoulders.
A strong core plays a huge role in story? Try this simple exercise! Plank 2. Extend your legs out behind you slightly
your everyday activity, facilitating salutes are a great plank variation wider than shoulder-width apart. Make
functional movement and physical that’ll engage your entire core sure your glutes (buttocks) are engaged
exercise. In fact, all motion in some and incorporate extra oblique and and your pelvis is tucked under – imagine
way or another incorporates your shoulder activation with each salute your belly button is being drawn back
core, whether it’s bending, lifting, (yes, just like a military salute). toward your spine – to activate your core.
rotating, you name it. It can also When done correctly, it’ll also get Your body should make a straight line
dictate posture and help with the your arms shaking, your glutes from your head to your heels.
prevention of injury and back pain, clenching and your upper back firing! 3. Maintaining this correct form, with hips
especially as you get older. square to the ground, transfer your weight
slightly to your left arm and raise your right
For more workouts, see Tiff Hall’s online health arm to your forehead. Perform a salute
and fitness program TXO Life at mytxo.com for two seconds and then lower arm back
down to the floor. Repeat on other side.

TIP Beginners may want to lower their
knees to the floor. To level up, bring
your feet closer together so that they’re
shoulder-width apart.

FEBRUARY 2022 PREVENTION 23

Summer
beauty

FREE MAKE-UP TUTORIALS!

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WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: GETTY IMAGES Label of love

Imagine if you could pick a beauty
product off the shelf and immediately
understand its sustainable
credentials. Soon, you may be able to,
as the nutrition label – reimagined
for beauty – becomes a reality.
Some of the world’s biggest beauty
corporations, representing brands
including L’Oréal Paris, Garnier,
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industry-wide scoring system that
measures a product’s social and
environmental impact and displays it
via a new labelling system. Not only
will it provide shoppers with
transparency and greater ease when
seeking products that align with their
values, but it also encourages brands
to be more mindful of Mother Nature.
Here are three beauty names already
doing good things for the earth:

M.A.C Free make-up in return for
recycling? Yes, please. Just take your
empties back to the store to be
recycled, and for every six items
returned, be gifted a free lipstick.

THE BODY SHOP Its refill scheme
saves an annual 25 tonnes of plastic
from landfill. Simply buy your favourite
products in The Body Shop’s reusable
aluminium dispensers, and when you
run out, just rinse and refill.

JURLIQUE With ingredients from its
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farm, Jurlique has been green for
35 years. Got empty containers? Return
them in-store for recycling and receive
10 per cent off your next purchase.

FEBRUARY 2022 PREVENTION 25

Beauty now

QA& Close
call

The world of online
beauty shopping is
set to get smarter
thanks to software
that can ‘see’ more

than the human
eye. Cult beauty
brand Il Makiage
has recently invested
in the technology,
which, when paired
with a smartphone
camera, can precisely
analyse skin, hair
and melanin, taking
online make-up
colour-matching to
new levels. So soon
you can buy perfect
products for your skin
tone, no guesswork

required.

I’VE HEARD THAT RETINOL IS THE GOLD- HOME VIDEO WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: COURTESY WOMEN’S HEALTH US
STANDARD INGREDIENT FOR AGEING SKIN.
IS THERE ANYTHING I SHOULD KNOW? Another savvy
digital innovation:
Derived from vitamin A, retinol is one of the most A new online
effective ingredients for delaying the skin ageing beauty concept
process, treating everything from lines and wrinkles offers free skincare
to acne and hyperpigmentation, and improving consultations with
texture, tone and firmness. Also known as retinyl experienced skin
palmitate, retinaldehyde and retinoic acid, it therapists via a
increases cell turnover (causing dry surface cells to video call and then
slough off more quickly, revealing fresh dewy cells recommends the
underneath). Retinol neutralises free radicals below ideal professional-
the skin’s surface, boosting collagen and elastin grade products to
production for skin that’s smooth and plump. It can suit your skin from
be irritating to your skin though when it first gets to its wide range of
work, so start slowly, twice a week, then every other leading brands.
day, until tolerance increases. And always wear ZebraFish Collective
SPF, as your skin will be more sensitive to UV rays. is an easy way to
ensure a personal
Try these: OLAY REGENERIST DOUGLAS PEREIRA prescription and
RETINOL 24 NIGHT SKIN HEALTH skincare support
ROC RETINOL MOISTURISER A-CALMING whenever you need
CORREXION LINE Hydrates for hours Helps to reduce it. Visit zebrafish
SMOOTHING EYE while you sleep, inflammation and collective.com.au
CREAM This ultra- penetrating deep into pigmentation while
hydrating cream visibly the skin’s layers. $59.99, increasing radiance.
reduces wrinkles around Chemist Warehouse $165, dpskinhealth.com
the eyes. $34.99,
Chemist Warehouse

26 PREVENTIONAUS.COM.AU

QMy lashes don’t look
as full as they once did.
What can I do?

The hair on your head grows in finer and less dense over
time, and so do your lashes. If yours lack oomph lately, even
with mascara on, don’t fret. The right products and tricks
will restore your lashes to their lush, fluttery glory.

@DO SOME PREP @UPGRADE YOUR @TRY A GROWTH
A lash curler creates bend, and MASCARA TREATMENT
you can bulk up lashes with lash “As you age, your eyelids Eyelash serums work by
primer, which nourishes and
coats so lashes look thicker. How droop, bringing lashes infusing the lashes with
to swipe like a pro? Continually
roll the brush forward as you downward so they appear nourishing ingredients such
pull it through your lashes. Add
a second coat at the outer more straight than curved,” as peptides (also known as
lash corners for a youthful lift.
“Hold the brush vertically explains Lori. Switch to a lifting amino acids), hyaluronic
and use the tip to dab a coat
on lashes that lines up with mascara that bends lashes acid and oils to strengthen
your irises for an elongating
effect,” says make-up artist Lori up so they seem fuller. and condition. While there
Taylor Davis. Finally, eyeliner isn’t a lot of research
can make it look as if you have Our picks: To boost thin, behind the efficacy of
more lashes: Line the tops of these products, anecdotal
your lids with a thin line of deep long lashes: CHARLOTTE evidence suggests longer,
charcoal-grey eyeliner, which is TILBURY PILLOWTALK PUSH fuller lashes with reduced
a more natural look than black. UP LASHES, $46, Mecca; lash loss in 30 days. Just
Our picks: MCO BEAUTY To amplify thin, short lashes: remember, consistency is
EYELASH CURLER, $10, key and you’ll need to apply
Woolworths; MAX FACTOR REVLON SO FIERCE BIG BAD it morning and night.
FALSE LASH EFFECT PRIMER, LASH MASCARA, $21.95,
$24.95, Priceline; NAPOLEON Chemist Warehouse Our pick: L’ORÉAL
PERDIS PLAY-PEN EYELINER,
$35, adorebeauty.com.au PARIS CLINICALLY PROVEN

LASH SERUM, $29.95,

Chemist Warehouse

COMPILED BY CECILY-ANNA BENNETT. PHOTOGRAPHY: ISTOCK

FEBRUARY 2022 PREVENTION 27

Win!

TAKE PART
IN OUR
READER
SURVEY

Tell us what you like and what you want
more of in Prevention magazine this year
and you could score some great prizes!

Our goal is to make Prevention even more
useful and entertaining for you, so please
complete our five-minute online survey
(see below). The 10 best reader entries will
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ILLUSTRATION: ISTOCK

28 PREVENTIONAUS.COM.AU

Beauty

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REVLON ULTRA HD SNAP!
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MAVALA SOOTHING GUCCI NAIL POLISH IN
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warm water and relax. gloss nail varnish.
$34.95, mavala.com.au $52, gucci.com/au

Look the part

These top summer buys will ensure
beautiful hands and feet all season long.

BY CECILY-ANNA BENNETT

PHOTOGRAPHY: ISTOCK JURLIQUE SOFTENING FINISHING
HAND WASH Give TOUCH FLAWLESS
your hands a luxurious
lather with this soap- SALON NAILS
free, hydrating rose- MANI-PEDI NAIL
scented wash. $29,
adorebeauty.com.au CARE SYSTEM
Get salon-worthy
MOR MARSHMALLOW
PETALS HAND & NAIL nails at home
CREAM Soften hands and with this handy kit.
cuticles with this fragrant
cream, rich in shea butter $39.99, shaver
and plant oils. $29.95, shop.com.au
morboutique.com
COMPAGNIE
OPI INFINITE SHINE2 DE PROVENCE
IN MALIBU PCH LOVE SEAWEED HAND
SONG A bold, shimmery CREAM A vitamin
and shea butter-
long-wearing polish enriched cream
for nails as brilliant as a for soft, hydrated
hands. $35.95,
sunset. $22.95, Myer adorebeauty.
com.au

FEBRUARY 2022 PREVENTION 29

SUMMER SKIN

THE BODY

30 PREVENTIONAUS.COM.AU

ADDITIONAL WORDS: MELISSA MATTHEWS BROWN. PHOTOGRAPHY: GETTY IMAGES

SUMMER SKIN GUIDE

EDITION
It’s swimsuit time – and that means glowing and
silky skin is a must. So, let’s get to work!

BY APRIL FRANZINO AND CECILY-ANNA BENNETT

Did you SOFTENING BODY MOISTURISERS
know?
Get the smoothest skin, from your neck
82 per cent all the way down to your toes, with
of Aussie these lightweight lotions that leave
women lack you feeling soft and never sticky.
skin confidence.
We can WATER-LIKE APPLICATION
change that! This super-light moisturiser containing hyaluronic
acid absorbs instantly and hydrates skin for hours.
NEUTROGENA HYDRO BOOST GEL-CREAM
$26.99, amazon.com.au

EASY-ON SPRAY
A featherlight blend of jojoba and oat oils that can
be spritzed onto skin so application is fast and easy.
AVEENO DAILY MOISTURISING OIL MIST
$16.99, Chemist Warehouse

UNSCENTED LOTION
Endorsed by the Eczema Association, this
formula absorbs instantly with minimal residue.
CERAVE MOISTURISING LOTION (236ML)
$13.99, Chemist Warehouse

SCENTED LOTION
Smooth this on for nourished skin while the
fresh, floral scent lifts your mood in the process.
MINENSSEY JASMINE, HONEYSUCKLE
& PINK GRAPEFRUIT BODY LOTION
$39, adorebeauty.com.au E

FEBRUARY 2022 PREVENTION 31

Q
IS IT POSSIBLE TO GET
RID OF CELLULITE?

A: Yes and no. Almost all women, about 90 per cent, will
develop cellulite, a dimpled look on skin that’s the result of
fat cells pushing against skin over the fibrous connective-
tissue bands, says dermatologist Dr Robyn Gmyrek.
Research has found that, after puberty, most women will
develop cellulite, most commonly on the butt and thighs.

THE CAUSES: It’s unclear why cellulite develops, but,

contrary to common belief, it isn’t caused by excess kilos.
Experts say genetics and unhealthy habits, like poor diet
and lack of exercise that affect the lymphatic system and
lead to loss of elasticity in ageing skin, may contribute.

THE TREATMENTS: There’s no permanent fix for cellulite.

While some treatments may get rid of individual dimples, it
won’t ‘cure’ the problem forever. “If you’re predisposed to
cellulite, your body will just make more,” Dr Gmyrek says.
There are, however, methods to help minimise it. You can’t
exercise away dimples, but regular cardio and strength
training will tone muscle and decrease the appearance
of cellulite. A high-stress lifestyle can increase the hormone
cortisol (associated with fat storage), she says, so work out
ways to reduce your anxiety. Try giving yourself a deep-
tissue massage using a body scrub to stimulate lymphatic
drainage. Topical body treatments containing caffeine or
retinol could stimulate collagen production temporarily,
making skin look tighter, Dr Gmyrek adds.

A moisturiser with a sheer tint or light-reflective particles,
such as JERGENS BRILLIANCE FLAWLESS EFFECTS BODY
MOISTURISER ($49.95, amazon.com.au), can also help
blur bumps. For long-term solutions, visit a professional,
who can discuss suitable cellulite treatment options, such
as VelaShape, Cellfina and injectables.

Smoothing body scrubs

Buff away dry, flaky skin to reveal a satiny, radiant you.

FOR DRY SKIN: A solid oil and FOR OILY SKIN: To get serious FOR SENSITIVE SKIN: This
beeswax balm, this scrub with exfoliation, buff your body with gentle formula’s exfoliators are
ground rosehip seeds won’t dry this mitt inspired by Asian suspended in a cream made of
out or irritate skin the way salt- bathing rituals. It visibly removes organic almond milk, almond oil
based versions can. Plus, it’s rich dead skin, leaving your skin and honey, which leave skin
in nourishing sweet almond and looking smoother, softer and feeling silky soft and nourished.
rosehip oils, so you may not need clearer. It’s also the perfect THE BODY SHOP ALMOND
a separate moisturiser. TRILOGY prep for that fake tan! MILK & HONEY GENTLY
EXFOLIATING BODY BALM CHEEKYGLO EXFOLIATING EXFOLIATING CREAM SCRUB
$35.95, trilogyproducts.com.au GLOVE $31.95, cheekyglo.com $29, thebodyshop.com

32 PREVENTIONAUS.COM.AU

SUMMER SKIN GUIDE

HAIR REMOVAL MADE EASY

Find the perfect method for you below and then try our
top-performing pick to keep you fuzz free.

RAZOR WAX DEPILATORY IPL

HOW OFTEN PRICE PAIN About $75 per year About $95.70 to About $179.88 A one-off payment
$191.40 per year per year for the device

Every two days Every two to Weekly Once a week for
four weeks 12 weeks, and then
every four to eight

weeks (or less) to
maintain results.

TAKE NOTE The blades should Your hair should The chemicals in Intense pulsed light
be replaced about be no shorter than depilatory creams therapy, or IPL, uses
every two weeks for 2mm or longer than
1cm, so make sure can give off a light energy that
maximum safety you trim if necessary. pungent odour and converts to heat,
and efficacy.
And newbies, carry a risk of skin destroying hair
beware – there’s no reactions. So always follicles deep in
pain, no gain with the skin to reduce
patch test first. hair growth. It’s not
this technique. suitable for very dark
It really can hurt! skin, or red, grey or
white-blonde hair.

FOR BEST RESULTS Hydrate your skin Make sure your skin Smooth on in a thick Shave before you use
first with a shaving is completely dry layer (don’t rub the device. Since it
cream or oil to guard before waxing. zaps the hair at the
skin and increase A small dusting of in) and wash off in root using heat, hair
glide. Wash razor baby powder will the shower with a that’s any longer
thoroughly after use washcloth to ensure than stubble will just
to unclog the blades. soak up any moisture full removal of the singe, leaving you
if necessary. product. Don’t ever
leave on the skin with a bathroom that
longer than directed. smells like burnt hair.

PREVENTION PICK SCHICK HYDRO NAIR SOFT NATURAL NAIR CHARCOAL GO BARE IPL HAIR
SILK RAZOR With its LARGE WAX STRIPS LEG MASK This clever REMOVAL HANDSET
FOR LEGS & BODY cream removes hair Light, compact and
moisturising strips, so easy to use, this
curve-sensing blades This no-mess wax and stubble as well
formula contains as moisturises the device has seven
and skin guards, soothing chamomile skin to perfection intensity levels
this razor leaves skin
completely smooth extract and with natural clay and depending on hair
and minimises the risk nourishing oils to charcoal. $14.99, coarseness and skin
be as kind to your
of nicks and cuts. skin as possible. Chemist Warehouse sensitivity. Plus,
$14.29, Priceline $15.95, Priceline it has a lifespan
of 20 years! $269,
gobare.com.au

PHOTOGRAPHY: GETTY IMAGES

FEBRUARY 2022 PREVENTION 33

IN ASSOCIATION WITH ASPECT SKINCARE

Sunscreen rules
to live by

Maximise your skin protection with these top tips.

Yes, we all know we should be wearing Sunscreen Cream is something you can easily
sunscreen every day, but sometimes it’s wear under make-up every day. “It absorbs really
chalky, sometimes it’s greasy; it can be quickly, so it’s got that cosmetic appeal, compared
hard to find one that feels just right. The good with standard heavy zinc products and oily
news is that sunscreen formulas are becoming chemical filter-based SPFs,” says Jo.
increasingly sophisticated. Here’s what you
should know to make the best choice in 2022. DON’T SKIP IT – EVEN IF YOU’RE
NOT IN THE SUN
LOOK FOR CLEAN SUNSCREEN
“Just because it’s a cloudy day, or you’re sitting
These days, we want to be as kind and gentle to inside, if you’re near a window or in a car, you’re
our skin as possible. Zinc is a good place to start. still getting light reflection,” notes Jo. “And often,
It’s a natural mineral and it protects against both on those cloudy days, you can still get UV rays
UVA and UVB rays. Other sunscreens rely on a that are quite bad as well. So it’s important to be
combination of chemical filters to offer the same using sunscreen all the time.”
broad spectrum protection. “Using zinc topically
is also very supportive of sensitive skin,” says USE IT EVERY SINGLE DAY
Jo Healy, Product Development Manager at
Aspect Skincare, whose job it is to develop new “Sunscreen is your first line of defence against
and innovative skincare. premature ageing, no matter what,” says Jo. The
sun’s impact on the skin can take time to show up,
“We talk about zinc being like nature’s Band-Aid, but don’t think it’s not happening. “Even though
in that it really helps with supporting the skin you mightn’t actually see the damage straightaway,
barrier and protecting it like a second skin. They’ve there is mutation happening in the skin. And, as
also proven that it has a myriad of calming benefits.” a result of that mutation, you’ll start seeing the
visible changes years later. So the sooner you start
PUT SUNSCREEN ON using a sunscreen every single day, the better.”
BEFORE MOISTURISER
For your nearest stockist, visit aspectskincare.com
“Make sure the skin isn’t wet, because otherwise And keep up to date on Instagram @aspectskin
you’re not going to get a good even application,”
says Jo. “In the morning, put your serum on, let it
dry for a minute, then put your sunscreen on. If
you still feel like you need moisture, then put your
moisturiser on over your sunscreen.”

The problem used to be that zinc sunscreens
would create a thick, chalky mask. “You often find
that people don’t like wearing zinc because it has
a ghostly appearance,” explains Jo. But Aspect
Skincare has pioneered a new formulation that
offers a very high 22.7 per cent concentration of
protective zinc and it quickly absorbs into the
skin. Aspect Sun Physical Sun Protection SPF50+

1

TEASPOON

The amount of
sunscreen you should

put on your face
and neck.

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Visceral fat, the dangerous belly fat that
clings to your abdominal organs and raises
the risk of diabetes, stroke and heart disease, is
also the hardest to shift. Now, researchers have found
that avocado could be an unlikely ally in the battle against
belly bulge. The study found that women who ate an avo as part of their
daily meals for 12 weeks saw a reduction in hard-to-target visceral fat and
a lower ratio of visceral fat to regular abdominal fat, indicating that the bad
belly fat was redistributed away from organs – giving the women a healthier
profile overall. Although the trial included men and women, the positive
effect was seen only in females, suggesting that gender may play a role in
the body’s response to diet. More research is in the works to explore
avocado’s intriguing impact on fat distribution, but, in the meantime,
consider this permission to whip up some delicious guacamole!

FEBRUARY 2022 PREVENTION 37

Nutrition now

MILKING IT 30g

Opting for skim lattes and low- of nuts and seeds
fat yoghurt in an effort to keep each day (a small
your ticker in shape? Scientists handful) can slash
say you can loosen up a little. your risk of non-

A team of researchers from alcoholic fatty
Australia, Sweden and the US liver disease by
followed the world’s biggest
consumers of dairy foods for 15 per cent.
16 years and discovered that
SOURCE: DEAKIN UNIVERSITY
higher intakes of dairy fat
were linked with a lower risk Down whiff it!
of heart disease and death
compared with those with Your sense of smell
low intakes of dairy fat. They could play a key role
said that advice to go easy in helping you follow
on dairy or only opt for low-fat a balanced diet, new
options might not be the best research has found.
play for heart health, after While we’ve known
for a while that smell
all. Instead, you’re better influences what we
off switching your focus to choose to eat – it’s
products with proven health why the scent of
benefits, such as natural freshly baked bread is
so irresistible – the
yoghurt, and avoiding US study found that
sugar-laden dairy treats. what we consume also
regulates our sense of
Toxic Serving meals in warm plastic containers isn’t smell. It turns out WORDS: PENNY CARROLL. PHOTOGRAPHY: GETTY IMAGES
shock a good move for your health, says recent research that we become less
from New Zealand. A study examining people’s sensitive to aromas
exposure to phthalates – chemicals commonly that are similar to the
found in plastics – found that eating out of warm meal we recently ate.
plastic was associated with high levels of the So if you just enjoyed
toxins. To reduce your exposure, avoid plastic some sourdough,
packaging and bust out the trusty crockery for you’re less likely to be
takeaway or reheated meals. drawn into a bakery
on a whim. The
researchers think
that this could be
ancestral adaptation
that once helped
diversify our diets.
In today’s terms, it’s
your body’s way of
avoiding a daily carb
blow-out. Smart, no?

38 PREVENTIONAUS.COM.AU

Hemp is a
good source of
complete protein,
so it’s great for
vegetarians.

What’s all the fuss about

hemp?

They may be tiny, but these seeds are big on goodness.

You may have noticed an explosion of hemp- really useful for vegetarian or vegan diets, or if you
based foods on supermarket shelves. Hemp don’t like seafood. Just two to three tablespoons
was legalised for consumption about five of hemp seeds scattered over your muesli or
years ago and, yes, it comes from the cannabis salad provide more than 100 per cent of the
plant just like marijuana, but it contains little or recommended daily intake of omega-3 fats. Hemp
no trace of the ingredient that’ll make you high. seeds contain more protein than other seeds, but
Why is it getting so much attention? Accredited linseed (flaxseed) has the upper hand when
practising dietitian Brooke Delfino explains. we’re talking omega-3s.

PHOTOGRAPHY: ISTOCK THE BIG HEALTH BENEFITS PERFECT FOR VEGOS

Like other seeds, hemp seeds are rich in healthy Hemp seeds are about 30 per cent plant
fats that are good for your heart and brain. They protein and contain the full suite of
contain special types of fat, called omega-6 and essential amino acids, making them
omega-3, which have been shown to help reduce a healthy addition to vegan or
inflammation and look after your ticker. Plus, vegetarian diets. But keep in
they have the added benefit of hunger-busting mind they can be pricey, so
protein and gut-friendly fibre. think of them as just one way
to boost your intake of
AN OMEGA-3 POWERHOUSE protein and good fats, along
with other nuts and seeds,
Usually, we find omega-3 fats in oily fish, such as such as walnuts, almonds,
salmon and sardines, but it’s harder to come across flaxseed and chia seeds.
in plant-based foods. This is what makes hemp

FEBRUARY 2022 PREVENTION 39

Nutrition now

5
MYTHS
ABOUT FOOD
& HEALTH

The right nutrients can definitely help your health, but
some dubious claims still persist. Here are just a few.

BY KATE ROCKWOOD

DAIRY MAKES YOU MYTH #1 APPLE CIDER CRANBERRY JUICE
MORE MUCUS-Y MYTH #2VINEGAR HELPS IS BEST FOR A UTI
MYTH #3PREVENT CANCER
THE REALITY THE REALITY
PHOTOGRAPHY: GETTY IMAGESTHE REALITY
Nope. Studies have found that Plain old water is better, according
drinking milk has no effect on Apple cider vinegar is known for to a study in the Journal of the
the amount of mucus people its antimicrobial and antioxidant American Medical Association,
make. Also, “dairy doesn’t effects, but that’s pretty much which found that women with
objectively affect any lung where it ends. While one study recurring urinary tract infections
function,” says paediatrician showed that acetic acid killed (UTIs) who drank an additional
Dr Ran Goldman, who claims tumour cells, those were rat cells 1.5 litres of water daily were less
this myth was popularised by in a lab. It’s nearly impossible to likely to get another one. There is,
influential American paediatrician change the acidity of your blood however, limited evidence that
Dr Benjamin Spock. “The research through what you eat or drink, taking a cranberry supplement
we have today doesn’t support even if that might affect cancer risk. a day may reduce the risk of
those choices,” Dr Goldman says. Eating certain foods, however, such recurring UTIs, perhaps because its
So unless you have an allergy to as broccoli or kale, is associated large concentration of particular
or intolerance of dairy, there’s no with reduced risk of certain types of antioxidants may help prevent
reason to skip the ice-cream. Fight cancer. And people who generally bacteria from sticking to urinary
phlegm with hydration, sleep and stick to wholegrains, low-fat dairy tract walls, says Jennifer. Drinking
cool-mist humidifiers, and keep and go easy on red meat, alcohol liquids until the urine is clear and the
allergens in check by giving your and sugar tend to have a lower risk, stream is forceful will help flush the
vacuum cleaner a workout. says dietitian Jennifer McDaniel. infection out of the urinary system.

40 PREVENTIONAUS.COM.AU

MYTH #4 PASTA AND BREAD BOTH MYTH #5
GIVE YOU BRAIN FOG
ORANGE JUICE CAN
THE REALITY Not unless you’re one of WARD OFF A COLD

the relatively few people who have a true allergy THE REALITY A glass a day, or
to or intolerance of gluten or wheat, which can be
diagnosed by a doctor. For most individuals, it’s even a megadose of vitamin C in
eating too few carbs that can leave them feeling a supplement, probably won’t keep
sleepy and unfocused (both signs of low blood the rhinovirus at bay. A review of
sugar). The starches and sugars in carbohydrates 29 studies found that taking 200mg
are the body’s and brain’s main sources of fuel, says or more of vitamin C didn’t prevent
Jennifer. To feel your sharpest, go for wholegrain, colds in most people. If you do get
whole-food-based carbs (think wholegrain pasta, slammed, however, C may help
oats, beans, fresh fruit and vegies), as they supply shorten the duration of your
more long-lasting fuel for your brain and body. By symptoms a little, the study found.
contrast, white bread, cakes and sugary snacks And while not a magic bullet, it
can spike your blood sugar, leaving you feeling does play a critical role in helping
tired and foggy when it comes crashing down. your immune system, so aim for
about as much as you’d find in an
orange, a cup of chopped broccoli,
or a cup of sliced strawberries.
When you find yourself coughing
and sneezing, relieve symptoms by
“drinking plenty of fluids, taking a
warm shower to moisten the nasal
mucus membranes, getting extra
sleep and doing some gentle
exercise,” says preventative medicine
specialist Dr William Schaffner.

FEBRUARY 2022 PREVENTION 41

Nutrition

GOT

bBrAeaDth?

These foods will help freshen
your mouth naturally.

BY STEPHANIE ANDERSON WITMER

Whether it’s caused by a love of garlic or a
hatred of flossing, bad breath is nobody’s
friend. Good dental hygiene and regular
check-ups are key to a fresh mouth, but so is your
diet. ‘Ick’ breath happens when bacteria doesn’t get
washed away or when you eat a food (like garlic) that
releases smelly by-products, called volatile sulphur
compounds, which are expelled from the mouth.
Antioxidant-rich and antimicrobial foods help keep
mouth microbes balanced, and sipping lots of water
stimulates saliva production to flush out stink-
causing particles. Try these cleansing picks:

Breathe parsley PHOTOGRAPHY: ISTOCK
easy
The herb’s chlorophyll does
Think it’s just you? Don’t more than give it a bright
stress! About one-third green hue – it’s thought to
act as a mouth deodoriser
of Australians suffer by neutralising those volatile
from chronic bad sulphur compounds that can
make your breath smell.
breath.

42 PREVENTIONAUS.COM.AU

grape
fruit

Grapefruit is sweet, then
sour, and that pucker
is caused by citric acid;
this stimulates saliva

production to help get rid
of particles and germs that

could cause a stink. And
all citrus has vitamin C,
an antibacterial agent that
can kill bad-breath bugs.

ci nnamonThis cosy spice contains
cinnamaldehyde, an
essential oil with
antimicrobial properties
that can decrease stench-
causing mouth bacteria.

pears Pears are high in polyphenols, plant
compounds with antimicrobial properties,
which studies show may ward off mouth
odour caused by cavities and periodontal
disease. Pro tip: For even better breath, try
biting into a crispier pear as opposed to a
softer one. The crunchiness is abrasive and
may help loosen trapped food particles that
can leave your breath less than fresh.

FEBRUARY 2022 PREVENTION 43

TUNE INTO
SEASON 2

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Thriving in Menopause by Prevention Don’t let your
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WORDS: PENNY CARROLL. PHOTOGRAPHY: GETTY IMAGES Mind

SMART WAYS TO STAY SHARP, CALM AND POSITIVE

Mood hamper

The old adage ‘you are what you eat’ rings especially true
for women, according to US researchers. The scientists,
who were exploring the impact of customised diets on
mood in men and women over 30, discovered that women’s
mental health is more closely influenced by food than
men’s. Unhealthy habits, such as skipping breakfast,
overdoing the caffeine and eating fast food and high-
GI foods (think carbs like white rice and cookies), were
strongly associated with mental distress in women. But, on
the flip side, fruit and dark leafy vegies improved mental
wellbeing, showing that a healthy diet is a genuine mood
booster. And if you have a blowout? The researchers
found that regular exercise could significantly counter
the negative mood effects of unhealthy food choices.

FEBRUARY 2022 PREVENTION 45

Mind now

KEEPING TRACK 25%

Turns out there’s a reason for earworms, aka songs that get stuck in That’s how much
your head – they help you form and solidify memories. In a US study, cortisol (the stress
researchers played unfamiliar tracks to a group of volunteers while
hormone) was
they watched scenes from a movie clip. A week later, they were reduced in people
asked to recall details from the film as they listened to the song. The who did six months
more the participants had experienced the tune as an earworm in
the week between experiments, the better their memory of details of mindfulness
from the movie – interestingly, they could also remember what they training.
were doing when the earworm occurred. The scientists say the results
SOURCE: SCIENCE DAILY
show that earworms play an important role in helping us embed
memories, which could help experts develop music-based Heart
treatments for dementia and other neurological conditions. to heart

Clean Want to stay sharper for longer? Get some clean air, say Listening to a story WORDS: PENNY CARROLL. PHOTOGRAPHY: GETTY IMAGES
mind US scientists. After previously linking air pollution to a can make people’s
higher risk of Alzheimer’s disease and cognitive decline, heart beats sync
they’ve now found that cleaner air may improve – even if they’re
brain health. Inhaling fine particles known not experiencing it
as PM2.5, which are created by cars, factories at the same time or
and bushfires, can damage grey matter – in the same place.
but in areas with improved air quality, Scientists noticed
cognitive decline rates have dropped. the phenomenon
after playing a
variety of material,
such as fiction
audiobooks,
children’s stories
and education
videos, to
participants in a
series of studies.
They found that, as
long as people were
listening attentively,
their heart rates
fluctuated at the
same points,
suggesting that
cognitive processing
of the content was
driving the heart’s
response. It’s a
powerful indication
of the tight brain-
body connection,
the researchers say,
and also a beautiful
example of the
ties that bind us.

46 PREVENTIONAUS.COM.AU

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Sen se of balance PHOTOGRAPHY: GETTY IMAGES

Can’t find peace? Just concentrate
on each of your five senses for deeper

and more satisfying levels of calm.

BY ELLA DOVE AND ANDREA DUVALL

Ever get back home from a holiday feeling more tired
than you did before you left? Let’s face it, the brain’s
constant whirring can be tricky to suppress. Real
calm is hard to find – and it’s taking its toll. Indeed,
a survey by the Australian Bureau of Statistics last year found
that one in four Aussie women experienced high or very high
levels of stress, including feeling restless or fidgety.

That’s why, this summer, it’s more important than ever
to take a proper break. Neuroscientist Dr Tara Swart says
that when your body is stressed, even when you’re doing
nothing, you’re in fight-or-flight mode. “The difference
between the non-relaxed mode and the relaxed mode is your
stress hormone levels,” she explains. “When cortisol is high,
which happens when you’re really focused, busy or stressed,
that prevents your body from going into rest-and-repair
mode because it’s trying to make sure that you can meet any
challenges. That’s why it’s so crucial that you learn to switch
to recuperation mode, using the parasympathetic nervous
system, which helps you rest and digest.”

But, unsurprisingly, given the turbulent times we’ve all
been through, making this switch has become harder than
ever. And while regular yoga classes and a Netflix binge can
help in the short term, most people rely on their annual
summer break to rejuvenate and revive themselves. So, how
can you make the most of it? Dr Swart suggests honing in
on each of your five senses – sight, hearing, taste, touch and
smell – to really focus on what you’re experiencing, rather
than what you’re doing. Turn over to find out how. E

48 PREVENTIONAUS.COM.AU

HOW TO REALLY RELAX

FEBRUARY 2022 PREVENTION 49

hearing taste

There’s a reason why they play This is the sense people tend to forget when it comes to
gentle Zen music in spas; certain relaxation, yet we all know that sugar and caffeine stimulate
sounds, especially those from nature, our systems. For the opposite, try chamomile tea to reduce
are scientifically proven to help you anxiety; oily fish to regulate dopamine and serotonin, which
relax. Researchers in the UK have have calming properties; and dark chocolate, which contains
found that playing natural sounds flavonoids, antioxidants that improve blood flow to the brain,
affects the bodily systems that promoting its ability to adapt to stress. And try this exercise:
control the fight-or-flight response, “[Alternative medicine advocate] Deepak Chopra taught
increasing the resting activity of me the idea of putting a grain of sugar in your mouth and
the brain. Sound healing allows savouring it; imagining the sugar cane field where it came
your brain to move from a beta- from and how far it has travelled; connecting to that sense
dominant brainwave state (when in a deep way,” Dr Swart says. “That’s very relaxing, because
you’re concentrating, focused or when you’re just focused on that one taste, you’re not
stressed), to a relaxed and restful worrying about yesterday or tomorrow. You become present.”
alpha-dominant brainwave state.
Higher frequencies are the most
stimulating and are used when
someone is feeling stuck or blocked,
whereas slower frequencies are
calmer and more restful, so perfect
for tackling stress and anxiety. The
sounds you hear also trigger your
parasympathetic nervous system.
Your breathing becomes relaxed
and your heart rate slows down, too.
This encourages your body to fall
into a really deep relaxed state.

One treatment that’s been
gaining in popularity in recent
years is sound therapy. “It’s a holistic
treatment that uses sound, vibration
and different frequencies to put you
into a deep state of meditation,” says
therapist Farzana Ali. “We use singing
bowls, gongs and drums to generate
sounds that wash over you, which is
why we call sessions a ‘sound bath’.”

Immerse yourself in a sound bath or
other soothing atmosphere at home
with one of these options:
YOUTUBE You’ll find a range of
sound bath videos here. There are
also relaxing soundscapes, if it’s
more your thing to lose yourself in a
soundtrack of lapping ocean noises
or the crackle of a roaring fire.
SPOTIFY Search for ‘sound baths’
and even sound bath podcasts.
Or transport yourself into nature by
searching ‘nature sounds’.
APPS Download free options, such
as myNoise or White Noise, which
offer ambient sounds, from rain to
cats purring and birds chirping.

50 PREVENTIONAUS.COM.AU