Health & Nutrition

The dawn of multi-modal fitness is changing the game for health enthusiasts everywhere. This innovative approach synthesises various exercise modalities specifically combining strength training, cardiovascular workouts, flexibility exercises and functional movement into a singular, dynamic regimen. By embracing this integrated style of training, individuals can experience a multitude of benefits that cater to diverse fitness goals while promoting overall wellbeing. At its core, multi-modal hybrid fitness is about intertwining different exercise types, allowing participants to engage in a comprehensive workout experience. Unlike traditional fitness routines that often compartmentalise strength and cardio sessions using weights or gym-style machines, hybrid fitness melds these elements together, engaging multiple systems simultaneously. The philosophy behind hybrid fitness is rooted in functional fitness – an approach that focuses on exercises mimicking everyday activities, enhancing overall physical capability while preventing injuries. Individuals, whether they are new to exercising, or even elite or ageing athletes, can attain unprecedented results through this hybrid method. Beginners find their stride by building foundational strength and endurance quickly. In contrast, a seasoned enthusiast can push through performance plateaus, continually setting and achieving new benchmarks. The beauty of hybrid fitness lies in its accessibility – everyone can find their own level of challenge at home or in a gym. As body wellness and knowledge increases, people aspire for a balance of power, agility and endurance that enables them to thrive in daily life. Hybrid fitness encourages functional fitness, enhancing performance in real-world scenarios. Key muscle groups involved in multi-modal training 1. Lower body Quadriceps: Essential for movements like lunges and sled pushes, the quadriceps are heavily engaged during explosive activities. Hamstrings: These muscles work in tandem with the quads during dynamic movements, helping with power output and stabilisation. Glutes: The gluteal muscles are a significant focus, providing strength and stability during squats, lunges and bear crawls. They also play a role in maintaining posture and preventing lower-back injuries. Calves: Important for agility and explosiveness, calf muscles stabilise movements, particularly during push-offs and landings. 2. Core Abdominals: The rectus abdominis and obliques help stabilise the torso during complex movements and improve overall body coordination. Erector spinae: These muscles run along the spine, supporting posture and protecting against injury during lifting and dynamic exercises. Transverse abdominis: This deep core muscle is engaged in stabilising the spine and pelvis, critical for maintaining balance in functional movements. 3. Upper body Shoulders (deltoids): The deltoids are engaged in overhead movements and pushing exercises, enhancing upper-body strength and functionality. ‘ Chest (pectorals): Involved in pushing exercises, the pecs contribute to overall upper-body strength and≈stability. Back (latissimus dorsi, trapezius): Critical for stabilisation and pulling movements, these muscles promote posture and reduce injury risks during dynamic exercises. 4. Functional muscle groups Stabilisers: Smaller, often underutilised muscles aid in balance and joint stability, playing a key role in injury≈prevention. Synergistic muscle function: Multi-joint exercises engage multiple muscle groups working together, essential for real-world activities and functional fitness. Numerous benefits Hybrid fitness routines offer significant functional benefits, including enhanced athleticism through strength gains from resistance training, improved agility and coordination essential for sports and daily activities and increased endurance facilitated by HIIT (high-intensity interval training) elements. These routines also support cognitive and mental resilience by engaging both the body and mind, enhancing neuroplasticity and promoting stress relief through endorphin release. Furthermore, they contribute to health and longevity by improving mobility and flexibility, supporting bone density to reduce the risk of osteoporosis and enhancing metabolic health to lower chronic disease risks such as obesity and diabetes. Multi-modal hybrid fitness offers a sustainable approach that not only promotes physical health, but also nurtures a balanced lifestyle. By embracing this innovative training style, you can unlock your true potential and cultivate a deeper connection with your body, leading to a healthier, more vibrant life. Full-body workout Here are eight of the best multi-modal hybrid exercises that you can easily perform at home. These exercises combine strength, cardio and functional movement, making them effective for a full-body workout without needing specialised equipment. To create an effective workout, follow these tips. Always warm up for about five to 10 minutes to prevent injury. Add weights – if you have dumbbells or kettlebells, incorporate them to increase the intensity and effectiveness of your workout. Keep water nearby and stay hydrated throughout your workout. Create a circuit by performing each exercise for 30 seconds, followed by a 15-second rest and completing three to four rounds. This approach engages multiple muscle groups and effectively elevates your heart rate, making it a great hybrid workout for home. Always ensure you maintain proper form to prevent injury. 1. Burpee with push-up Start in a standing position. Drop into a squat and place your hands on the ground, jumping your feet back into a plank. Perform a push-up, then jump your feet back toward your hands and explode up into a jump. Benefits: combines strength from the push-up with a cardio-intensive jump, effectively working your upper body, core and legs. 2. Dumbbell thrusters Stand with feet shoulder-width apart while holding dumbbells at shoulder height. Squat down and, as you stand up, press the dumbbells overhead in one fluid motion. Benefits: this combines a squat with an overhead press, targeting your legs, glutes and shoulders for strength while elevating your heart rate. 3. Mountain climbers Begin in a plank position with your hands under your shoulders. Quickly, bring one knee toward your chest, then switch legs rapidly as if you are running in place. Benefits: A great cardio exercise that engages your core, shoulders and legs, improving both strength and endurance. 4. Lunge with twist Step forward into a lunge with your right leg and, as you lunge down, twist your torso to the right. Return to standing and repeat on the left side. Benefits: strength training through lunges combined with rotational movement engages the core and improves flexibility. 5. Plank jacks Start in a plank position. Jump your feet out wide and then back together, like a jumping jack but in a plank position. Benefits: This exercise elevates your

Support your ageing liver with diet, fasting and key nutrients to prevent fatty liver, hormone issues and decline. I ’m going to go out on a limb and suggest that a lot of us don’t take our livers very seriously. Aside from the national pastime of regular alcohol consumption glorified by a constant flow of advertising suggesting that it’s a social lubricant, rather than a malignant scourge, a visit to an X-ray clinic for a scan that reveals a fatty liver might be greeted with a shrug from our doctor and consequently indifference and inertia from us. This might be a lamentable gaffe as the liver is our largest organ with a significant influence on every metabolic and biochemical process, which can either engender our wellbeing or, if disregarded, spawn our downfall. This megalopolis is a manufacturing and detoxification behemoth, its portfolio spanning fat digestion, protein and hormone production, immune system function, vitamin and mineral storage as well as detoxification and elimination of any drugs, chemicals, pollutants, invading pathogens and dysfunctional cellular proteins that prevent our cells from executing effectively. Once we accumulate fat around our liver cells, all these processes are significantly impaired, and our livers and the rest of us will age prematurely. If we fail to eliminate all the metabolic and cellular detritus that the liver is primed to process, rather than being effectively jettisoned, these will accumulate like garbage strewn around our streets and sidewalks if the refuse collectors were to go on strike. When these metabolic waste products are left to circulate around our bodies, they unhinge the normal activity of our brain cells, leading to emotional dysfunction (anxiety and depression) and early cognitive decline with a blunted memory. Our hormones need to be appropriately metabolised then trafficked out of our bodies. Not done correctly, they can become hormonal poisons increasing our risk of developing breast and prostate cancer. Liver dysfunction can compromise the digestive process making it more difficult to absorb and access the vital nutrients our bodies need. Insufficient absorption of vitamins A and D can diminish our immune capacity and damage our bones. Cholesterol can start to climb, which can block our arteries, leading to heart attacks and an increased likelihood of having a stroke. These catastrophes can be averted if we pay attention to early warning signs, such as scans revealing fatty liver or elevated liver enzyme tests. What are the steps we can take to reverse these early worrying trends and return our livers to their rightful place as our prime metabolic, detoxification and hormonal haven? Diet There is no scientific evidence that has examined a diet that might boost liver activity. What we need to do is maintain our optimal weight by reducing, fats, sugars, starchy carbohydrates and salt and adopt an exercise regime that helps to achieve this goal weight. Research on animals does show that brassica vegetables, especially broccoli and broccoli sprouts, can empower the liver’s detoxification capabilities, which, when combined with hummus, a drizzle of olive oil and a seaweed wafer, makes for a tasty, nutritious snack. Intermittent fasting One of the most impactful steps we can take to re-establish effective liver cell function is to fast intermittently. Establishing a pattern whereby for two days a week, food is not consumed after breakfast until breakfast the next morning can revitalise our livers by initiating autophagy. This is a process that eliminates toxins and cellular junk, reducing liver fat and elevated cholesterol, protecting against cancer and generally restoring healthy and effective liver cell activity. Special supplements NAD+, which stands for nicotinamide adenine dinucleotide, is a molecule that has a crucial influence on energy generation and detoxification all around our bodies and specifically on the cells in our liver, which perform these functions. There is mounting evidence that NAD+ precursors, like nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR), improve glucose metabolism, which would then make fat burning easier, effectively leading to the reversal of fatty liver disease. There is one small wrinkle when supplementing with NMN as there is a modicum of research connecting this supplement with increased cancer risk. A colleague of mine has suggested that taking extra vitamin C with NMN may mitigate this risk. I hope he’s correct as this is a strategy I’ve adopted. We transplant livers because they are such essential organs. What we need to do is find a way to respect and treasure the asset we have before it becomes the ailing liability we need to resurrect. Article featured in WellBeing Magazine 216 Read More

Since cultivation of cannabis was legalised in Australia in 2016 for medical purposes (and only with a license), there’s been a surging interest in the product. And not just from the public. Worth an estimated AU$141 million in 2023, and US$21 billion globally, the legal cannabis market is booming. Forecasts by Grand View Research predict the Australian market will soar at a compound annual growth rate of 27.8 per cent between 2024 to 2030. How does “medicinal” cannabis differ from the maligned, recreational marijuana, pot and weed associated with getting high and addiction? What proof is there of its effectiveness? And how is the “medicalised” version accessed for health purposes within the laws of today? Medical versus recreational cannabis Dr Orit Holtzman, a functional medicine practitioner, director and co-founder of Leura Wellness, president of the Australian and New Zealand College of Cannabinoid Practitioners and adjunct fellow at Western Sydney University, describes medical cannabis simply as the cannabis plant used as a medication. According to the Therapeutic Goods Administration (TGA), cannabis used medically can range from untreated raw and dried cannabis and hashish (cannabis resin) to various pharmaceutical cannabis preparations, as well as synthetically lab-produced cannabinoids. In reality, within most states of Australia, medical use of the plant is highly controlled and restricted to pharmaceutical products accessed through a prescription. These come in a wide variety of forms including oral formulations (in oil, tinctures, capsules or wafers), inhalations via medical-grade vaporisers and topical creams and pessaries, Holtzman explains. They’re also sold as chewables, lozenges and as the flower. Smoking cannabis is not endorsed because of its negative impact on lung health. Currently, the oil is the most common way the plant is used medically. Cannabis oil products are manufactured from the green plant matter of the cannabis plant and formulated to contain various ratios of the cannabinoids CBD (cannabidiol) or THC (tetrahydrocannabinol) in combination or alone. Some products consist solely of CBD or THC as highly purified ingredients; others contain CBD and/or THC with a “full spectrum” of cannabis plant constituents including other cannabinoids, the TGA≈explains.Cannabis oil should be differentiated from hemp seed oil (made from the seeds), which is classified as a food and doesn’t contain either THC or CBD. Medical cannabis and the law In Australia, the TGA and Office of Drug Control (ODC) regulate medicinal cannabis products. Under current laws, it can only be obtained from a pharmacy or doctor via a prescription from a registered medical or nurse practitioner authorised to prescribe the medicine. This applies to those prescribing and dispensing medicinal cannabis products online. Purchasing medicinal cannabis independently of these pathways is illegal in Australia. This includes buying it online and importing it yourself, with or without a prescription. The TGA strongly urges consumers to avoid accessing unapproved therapeutic goods from unknown websites, social media or other digital platforms. Such products are untested by the TGA and may contain toxic substances or not live up to their claims. Laws around consumer access differ between states of Australia and across countries. In Canada, Germany, Malta, Thailand and a few other countries, for example, it’s legal to use cannabis for recreational or medical reasons. In the ACT, due to laws enacted in 2020, residents aged over 18 are permitted to grow up to two plants (or four per household) and possess up to 50g of dried or 150g of fresh cannabis for personal use. Approved and unapproved products To date, the TGA, whose role it is to approve prescription medicines, has approved two medicinal cannabis products as prescription medicines on the Australian Register of Therapeutic Goods (ARTG). Nabiximols (Sativex) contains THC and CBD and is approved to treat spasticity in people with multiple sclerosis (MS). Cannabidiol (Epidyolex) is a CBD-only oil preparation approved for use in specific forms of epilepsy in children. All other cannabis products are unapproved therapeutic goods, unevaluated for efficacy, but allowed for use through the Special Access Scheme (SAS), the Authorised Prescriber Scheme or in a clinical trial via a health practitioner, under specific conditions and on a case-by-case basis. Doctors can either apply for approval to the SAS for individual patients or become an authorised prescriber, Dr Holtzman explains. “To become an authorised prescriber, you do need to do some training and be approved by an ethics committee and then by the TGA,” she says. Whether approved or not, (apart from Epidyolex used for the treatment of Dravet syndrome), medical cannabis isn’t subsidised under the Pharmaceutical Benefits Scheme. Cannabinoids – THC versus CBD More than 560 different natural compounds have been identified in Cannabis sativa, according to a 2023 article in Horticulture Research. The most studied and best known are the cannabinoids, rich in the plant and thought to be responsible for any therapeutic effects: more than 130 different kinds (within 11 subclasses) have been identified. These include THC (tetrahydrocannabinol) and CBD (cannabidiol), which many of us have heard of, as well as less known and studied cannabinoids like CBC (cannabichromene) and CBN (cannabinol). THC is the ingredient responsible for feeling high and hallucinations. Research shows it also has analgesic, antiepileptic, antispastic, antitumour and antiemetic (anti-vomiting) effects. CBD, the second most studied compound, has been found to be an antiinflammatory, antidepressant and anti-epilepsy, and has activity against glaucoma, according to a journal article by Chinese researchers in Horticulture Research . THC is the ingredient responsible for feeling high and hallucinations. Research shows it also has analgesic, antiepileptic, antispastic, antitumour and antiemetic (anti-vomiting) effects. CBD, the second most studied compound, has been found to be an antiinflammatory, antidepressant and anti-epilepsy, and has activity against glaucoma, according to a journal article by Chinese researchers in Horticulture Research . Unapproved medicinal cannabis products are categorised into broad groups based on their proportion of CBD or THC compared to overall cannabinoids. Prepared products are either CBDor THC-dominant or a balanced mix of both, vary in strength and include low- and high-dose forms. TGA requirements mean the amount of CBD or THC present must be listed on

There is a lot of self-talk that goes on within all of us. You know the kind of thing: “Stupid! Why did I have to mention the echidna?!” or “This shirt is really workin’ for me today! Smokin’!” Or, “Will I look like a pig if I eat that last biscotti? I really want it, though. Maybe if I create a distraction by setting the packets of sugar on fi re, I can grab it while everyone debates whether a latté will put out a sugar fire?” While you may have not had those exact thoughts, you will have had others according to your own inner voice. Undoubtedly, your inner thoughts contribute to your outer decisions and behaviour, but they are not the entire story. There will also have been times when you have had a gut feeling or instinct about a situation that was beyond rational understanding. In a highly rational age, we tend to dismiss those gut instincts because they don’t fit a scientific model of sequential reasoning and understanding. However, the more we study gut feelings, the more we realise they contain valuable information and can lead to better decision-making. Unconscious information Did you know you have sensory organs that gather information? Your eyes, ears and taste buds all register what is happening in the world around you and send data to your brain, which synthesises that data and makes decisions. However, that is not the end of the data-gathering network that your brain has at its disposal. Sensors in your muscles, organs and bones all send additional streams of data to a part of the brain called the insula. Signals such as breathing rate, heart rate and body temperature are all somatic markers that provide feedback to your brain. This accessing of unconscious information that occupies the fringes of your awareness is known as “interoception” and it forms a vital component of good decision-making. When you encounter a new situation, your brain is unconsciously scrolling through stored past experiences, looking for patterns that match your current experience. When a potentially relevant pattern is detected, it is your somatic markers that let your brain know, through changed breathing, altered heart rate or tensed muscles. This is all an unconscious process, but it translates into nameless feelings, your gut instinct. On top of external stimulation and interoceptive data, your brain also accesses your current active thoughts. This treasure trove of data is integrated into a single snapshot of your condition at any given moment, and your brain sums it all up, making decisions as to what a scenario means and what you need to do. While the conscious parts of awareness are easy to value simply because you are aware of them, your unconscious, interoceptive gut feelings are less valued but equally as useful. In fact, a study published in the journal Cognition found that damage to a part of the prefrontal cortex in the brain can decouple the brain from interoceptive input, which does not reduce intellect but does impair the ability to learn from negative feedback. Your gut feelings, the interoceptive information that your body sends to your brain, are a vital part of how you navigate the world. Your body knows The stock market is by no means a warm and fuzzy place. Large sums of money are exchanged, and it is all based on rationality. Or is it? Research tells us that stock market traders are highly influenced by their gut feelings. One study from the journal Scientific Reports asked high-frequency male hedge fund traders to count their own heartbeats without touching their chest or pulse points. Compared to a control group of male university students, the stock market traders were much better at detecting and counting their own heartbeat. The traders with the most experience were even better than other traders, and ability to detect heart rate was directly correlated with how long they had been trading. The researchers made the point that gut feelings are important for stock market traders in making decisions and they will often go with what “feels right”, responding to their own internal interoceptive signals, even if they are not aware that they are doing so. Research by Portuguese neuroscientist Antonio Damasio has repeatedly shown that your body can work out patterns long before your brain does. If you can tap into that knowledge, then you can make better decisions, even when they are major life decisions. Big decisions Deciding to get married is a big call. Marriage can be a challenging business and should not be entered into lightly after sharing a couple of glasses of champagne and some tonsil hockey at your friend’s housewarming party. You do need to give some careful conscious thought to your choice of partner, but your gut feelings can play a vital role, too. A study published in the journal Science asked 135 heterosexual couples who had been married less than six months to answer questions about their relationship. The individuals were asked to report their relationship satisfaction and the nature and degree of their relationship problems. The conscious attitudes of the participants toward their relationship were also assessed by asking them to choose adjectives to describe their relationship from opposing pairs such as “good” or “bad” and “satisfied” or “unsatisfied”. That was fine as far as establishing the participants’ conscious attitudes, but the researchers wanted to establish their gut feelings, or unconscious attitudes, as well. To do this, they flashed a photo of the participant’s partner on a computer screen for one third of a second followed by a positive word like “awesome” or “terrific” or a negative word such as “awful” or “terrible”. The participants then had to press a key on a keyboard to indicate whether the word was positive or negative. It has been established in other research that people who have a positive feeling about their spouse are quick to recognise positive words but slower to recognise negative words. Similarly, people with a negative attitude

A holistic cold and flu prevention plan using vitamins, herbs, lifestyle tips and immune support for a healthy, resilient winter. A 67-year-old recently retired woman was concerned with the coming cold and flu season and wanted a program to protect her from infections. For two to three years, she had been getting the annual flu vaccine from her doctor, but she had been increasingly reacting adversely to the vaccine – getting a worse dose of the flu than she ever used to prior to the vaccinations. Research shows that while the flu vaccines help some people, they are not always as effective in older people as they are purported to be. The figures show that in elderly people, less than 30 per cent find them effective. She agreed to follow a program for the next few months. These programs are more effective if commenced at the change of season, before the flu season really kicks in. Flu viruses mutate every year, so this is an annual program. She was taking minimal supplementation that was not specific enough for her current situation. General hygiene is a basic first step. Wash hands regularly in warm soapy water (pure soap does not contain the chemicals contained in sanitisers). Masks are useful if you have a cough and to protect others from your germs – not so much for personal protection. When tested, her Vitamin D levels were 60 (just inside the lower end of normal range). A measure of 100–120 is significantly more effective for health and respiratory protection, so a combination supplement of Vitamin D3 and K2(spray) was recommended. As winter was coming and her levels were low, it was recommended she take four to five sprays per day after food (if taken on an empty stomach, only about 15 per cent is absorbed). Zinc is an important antiviral and immune stimulant. A dose of 25-50mg elemental zinc was recommended daily, and older formulas were preferred with relevant cofactors including manganese. Zinc is better absorbed if taken with the night meal. Magnesium is important – particularly if experiencing cramps regularly – along with vitamin A, which strengthens membranes. Vitamin c is critical. She was taking calcium ascorbate, but this formula is not the most effective. She needed to switch to a mixed ascorbate formula, or one made from rose hips or acerola cherries (or camu camu powder). Vitamin c dose was 1000mg twice a day. A formula of herbal medicines was suggested that contained echinacea (long-term use of this is not recommended), olive leaf, mullein, elecampane, elder berry and cat’s claw. Olive leaf also has blood pressure-lowering properties – often useful in older people. Andrographis is very effective for some, but be careful of the dose as it can also cause adverse reactions in sensitive people. It was also necessary to get plenty of sleep, regular exercise – preferably in the early morning sun – and ensure adequate hydration. If she felt a cold or flu coming on, rest was recommended. Zinc, vitamin c and herbs will stimulate the body to eradicate the pathogen. The second aspect when dealing with infections is to reduce the inflammation triggered by the pathogen that allows it to spread – quercetin (one dose twice per day) was recommended. In case of infections, doubling the doses of these remedies and taking them three times per day for a couple of days will minimise symptoms and aid in a quick recovery. A spoonful of a good-quality raw honey in a lemon and honey hot drink will help. Raw garlic, onions, ginger and turmeric relieve the inflammation and reduce the infection. Chicken soup (“mother’s penicillin”) supports immunity with its antibacterial and antiviral properties. Cold and flu viruses create acidic environments, so alkalising is recommended. Apple cider vinegar daily and half to one teaspoon of bicarb soda in filtered water are effective. Eucalyptus oil in an inhalation relieves sore chests or coughing, and salt water (or sage tea) gargles help with sore throats. A significant part of immune system strength starts in the gut, so ensuring a healthy gut microbiome goes a long way in prevention. Fermented foods such as yoghurt, kefir (based on coconut rather than dairy) and kimchi are excellent. I saw this woman several years ago and she has followed this program from April through winter and, to date, she has only had one incident of feeling unwell, which lasted a couple of days. She is very happy with the result and feels she has greater control over her health. Article featured in WellBeing Magazine 216 Read More

If you’ve ever scrolled through beauty blogs or wandered the supplement aisle, chances are you’ve come across a popular ingredient known for its benefits to hair, skin and nails: biotin. But what exactly is it, and how does it work? Also known as vitamin B7, this water-soluble nutrient plays a key role in the body’s metabolic functions. It helps convert carbohydrates, fats and proteins into energy, supporting vitality, brain function and digestion. While often linked to beauty benefits, it’s essential for overall health too. The natural beauty connection Once little-known, biotin has now become a regular part of beauty routines thanks to its visible results in skin, hair and nail health. Let’s explore how it supports natural beauty from within. Hair growth and strength By promoting keratin production, biotin helps hair follicles stay nourished and resilient. This can lead to thicker, shinier hair and may help reduce thinning or breakage. People with low levels of this nutrient often experience hair loss, making it a go-to for healthy hair support. It also plays a part in preventing split ends and encouraging growth, especially for those aiming to maintain long, strong locks. Nail resilience Struggling with brittle or peeling nails? Biotin may help strengthen them and support growth. It’s known to increase nail thickness and reduce breakage, especially useful during cold seasons or times of stress. Healthier skin For your skin, biotin can make a noticeable difference. It helps maintain the integrity of the skin barrier, supporting elasticity and hydration. Some find it helpful for managing conditions like eczema, acne and dermatitis due to its anti-inflammatory support. Clearer complexions By balancing fatty acid metabolism and oil production, biotin can also help reduce breakouts and improve overall skin tone. How to boost intake naturally Luckily, this vitamin is easy to incorporate into your diet. Found in many nutrient-dense foods, it fits well into a whole-food lifestyle. Start your day with a breakfast rich in biotin – think scrambled eggs with spinach and avocado, or a smoothie made with berries, almond butter and chia seeds. Here are some of the best food sources: Eggs (especially the yolk) Nuts and seeds, including almonds and sunflower seeds Legumes like chickpeas and lentils Avocados, full of healthy fats and this essential vitamin Sweet potatoes, which also provide skin-loving vitamins A and C Berries, offering antioxidants that pair well with biotin Leafy greens such as spinach and kale If you’re not getting enough from food, a natural supplement might help. Choose a whole-food-based biotin option, and consult a healthcare professional before beginning any new regimen. The takeaway Adding biotin to your daily routine is a simple, natural way to support radiant beauty and lasting wellness. When paired with a balanced diet rich in whole foods, it offers benefits that go beyond the surface—strengthening your hair, nourishing your skin, and giving your nails a healthy boost. Just remember: beauty starts from within, and biotin is only one part of the holistic wellness picture. Article featured in WellBeing Magazine 216 Read More

Discover Bali’s west coast – uncrowded waves, lush rice paddies, local surf culture and authentic, off-the-beaten-path escapes. This Balinese sunrise is hours old when I hit the sand, pausing on the palm-fringed edge of the sea to watch the rolling waves. Stretched before me, a broad wedge of grey sand tempers the crashing swell and a handful of riders shoot through barrels and peel off to do it all again. Down the beach in the softer waves, some new-to- surfing girlfriends are practising their moves, riding gentle tumblers to shore on their bellies and knees. I kick off my thongs and take the plunge, ducking and diving and soaking up this unhurried scene – the warmth of the water, the crumbling cliffs that line the beach and an utterly old-school surfer vibe I never knew still existed in Bali. Denpasar’s “hello mister” hustle puts a lot of travellers off Bali and sends them in search of wilder, more remote slices of Indonesian island life. So, while Kuta and I still don’t see eye to eye, a mere two-hour drive away, I find myself utterly wooed by Bali’s rugged west coast wilderness. Love it or hate it, there’s nothing beige about Bali, and the best of it –the wild beaches, uncrowded waves, authentic cuisine and vibrant village culture – begins at Balian Beach. We’ve come to Bali – my family and I – in search of all the things that most travellers want from Indonesia, but to incongruously find myself enjoying them in the absence of a crowd. We are collectively hoping for some chilled, beginner waves to surf, a comfortable villa in a laidback village and the chance to eat, stretch and connect with Balinese life. I scour online booking sites for some place beyond the Denpasar mayhem and, two hours later, tumble out of a Grab car in front of a cluster of villas that stud glistening rice paddies above Balian Beach. The scene is so surreal that I half expect Julia Roberts to ride past on her bicycle, but instead it’s the local rice planters who stop to welcome us with waves and beguiling toothy smiles. From the terrace of our air-conditioned villa, it takes just five steps to reach the pool, which we happily have all to ourselves. An old coconut grove shades our private nirvana. and the lovely Lena arrives each morning to cook our breakfast to order – fresh tropical fruit platters and strong Balinese coffee, followed by omelettes, pancakes or spicy Indonesian fried noodles. It’s included in our modest room rate and sates appetites until late in the day when we return from the beach ravenous to sip icy ale beers and shakes and dangle our feet in the pool until dinnertime. Bali’s backwater There’s an untamed aura about Balian Beach. It’s sea- ravaged volcanic crags and tumbled pebble-strewn beach endure a daily pummelling from the Indian Ocean swells that all-knowing surfers arrive daily to ride. It’s an untrammelled slice of heaven known mostly to these wave riders, and its distinct lack of nightlife and distance from downtown Kuta evidently keeps visitor numbers in check. There is a generous choice of tourist villas in the surrounding village of Lalanglinggah, but traditional Balinese compounds vastly outnumber guesthouses. These rectangular walled compounds – unique to Bali – cluster together three or four generations of family members around the all-important family temple. In Balian, local people go about their business with a smile and a wave, and there’s none of the street-side badgering that tires travellers elsewhere in Bali’s west coast. A single road leads through Balian to the beach where travellers commune by day to catch the sea breeze and surf. A pair of places rent surfboards and arrange lessons, there’s a solitary (and highly recommended) yoga shala and just enough al fresco cafes to sit, sip and dine. The beach at Balian is long enough for a proper leg stretch and extends across the river mouth where bull sharks famously gather after the big torrential downpours that sideline surfers. When we arrive at Balian, the strong, southeasterly trade winds are already wreaking havoc, chopping up the swell as the high tide recedes. Early mornings are the best time to grab a board and hit the water, and surfers credit Bali’s cool mountain air blowing offshore over Balian with carving out its fun-riding clean waves. This early morning convection breeze blows reliably from April to October, until the trade winds kick in and end sessions by noon. A sacred river joins forces, magnifying even the smallest of swell and ensuring that Balian’s mellow and non-competitive three breaks stay consistent year-round. The peak breaks slowly left and barrels fast to the right, while across the river, Ketuts provides an intense, high-performance, right-breaking ride. The far west throws novice surfers a cruisy ride, proving there’s something for all skill levels on this one beautiful beach. Inner peace If Balian had a word, it would surely be “authentic”. It’s laidback and unhurried in a way that Kuta hasn’t been for decades, it’s beach breaks are uncrowded, and its jungle, rural backdrop is breathtaking and beautiful. The scenic rice paddies that rise towards the jungle flanks of Batukaru Mountain are some of the loveliest in Bali’s west coast, if only for the lack of other onlookers sharing your views. Board riders might have discovered it first, but non-surfers are hot on their heels, drawn to Balian for all that it offers ashore too. We connect with Balinese yoga instructor Nicky Sudianta at his open-air Balian Spirit Yoga shala, located high above the beach. After a long day by the sea, I’m keen to unwind, but Nicky’s afternoon hatha flow sessions aren’t the kind that keep you lying down for long. Our salutations are slow but rigorous, moving with intention and purpose, and despite Nicky’s calm and patient vibe, this is practice all the same. I’m definitely in holiday mode but my too-tight hips need some work, so while I’m

Explore how sponge cities, rain gardens and depaving help manage rainwater and restore nature to our increasingly urban spaces. Many years ago, Joni Mitchell sang about developers paving paradise and putting up a parking lot. Today, it is becoming increasingly common to see paved or concreted surfaces returned to nature, and this is not just as a concession to the hippy generation. In built-up areas, impermeable hard surfaces have become ubiquitous. There was a logic behind this. Cities and towns were once unsanitary places with an excess of mud and filth, and after sewers came into use, the goal for managing excess water was to simply dispose of it. This arrangement worked relatively well until fairly recently. Now climate change is raising ocean temperatures, causing the air above to hold more moisture, which results in storms over land that are increasingly frequent and more intense. Surface water from flash flooding is liable to temporarily accumulate faster than it can drain away. The traditional drainage model is no longer working. Current urban water design is shifting away from hard engineering towards permeability, with elements such as bioswales, rain gardens and green roofs increasingly commonplace as means for rainwater to percolate, reducing stormwater volumes. This fulfils a number of functions, the most important of which is to ameliorate the severity of floods. Groundwater depletion is a global issue, and allowing rainwater to infiltrate can recharge aquifers. Pollutants such as chemicals and oils that would otherwise be released into the environment are often absorbed by bacteria and fungi in the soil or filtering medium. A “green and blue” nature- and water-focused urban infrastructure model is often referred to as the sponge city, and extends to parks, lakes, wetlands, woodlands and large peri-urban tree plantings such as the Orbital Forest around Tirana, the capital of Albania. The origin of sponge cities Kongjian Yu founded an innovative Chinese landscape architecture company called Turenscape in 1998. In the 1990s, he had studied overseas and, after returning later in the decade, he was disappointed to see the country embracing the Western concreteoriented paradigm when it came to infrastructure. Yu’s early speciality was to reclaim disused industrial sites and return them to nature. He coined the term “sponge cities” in a 2003 publication and continued working out of the limelight for a decade until 2013, when President Xi Jinping adopted Yu’s model, launching China’s Sponge Cities Program. During 2015 and 2016, 30 pilot sponge cities were selected for projects. Today, Turenscape is behind more than 1000 sponge city initiatives in over 250 Chinese cities, plus others in France, Indonesia, Russia, Singapore, Thailand and the US. China’s ambitious 2030 target is for 80 per cent of urban built-up areas to have sponge city adaptations, and for them to recycle at least 70 per cent of rainwater. Meanwhile, sponge city features were, perhaps unfairly, criticised because in 2023 they were no match for the severe weather. Beijing experienced its heaviest rain in at least 140 years, and flooding was widespread. Innovative water design One focal point for Turenscape’s activities has been China’s southern island of Hainan. With a monsoon climate, it can experience severe storms and flooding. The city of Sanya has converted a former landfill site adjoining a river into a mangrove park featuring a gentle slope with terraces and bioswales that cause water in the landscape to be slowed down and absorbed. It also features interlocking fingers of land and water channels. Another Turenscape project is Benjakitti Forest Park in Bangkok, a city that has its own flood challenges. Similar to Sanya, this involves some constructed wetlands on a former industrial site. It features four lakes containing numerous grasstopped mound islands created using concrete that was recycled from the redevelopment. These mounds filter and clean water and also provide habitat for wildlife. Public access is via raised walkways. Rotterdam in the Netherlands is redesigning a square with part-time water-retention ponds. Watersquare Benthemplein contains three stepped, sunken basins that double up as water storage areas in the wetter months. Two basins allow the water to seep into the groundwater, while a third, an overflow that only receives water after prolonged rain, releases its stormwater into the sewers. In addition to other water-collecting features, Los Angeles County is pioneering large basins called “spreading grounds”, located in areas that are gravelly, rocky or sandy, allowing water to percolate. Currently 27 in number, they are bordered by embankments and can be several hectares in size or larger. The Tujunga Spreading Grounds in the suburb of Sun Valley occupy a vast area of 0.6 square kilometres. Depaving Depave is the name of a hands-on grassroots group that began in 2008 in Portland, Oregon, a US city with a reputation for being ultra-progressive. Its mission is, with the blessing of the owners, to replace hard surface areas such as unused edges of car parks with gardens. It has positioned itself as an anti-racist environmental justice organisation, engaging with the issue of urban heat islands that are worse in poorer neighbourhoods with a higher African-American population. One important element is a commitment by locals to manage and maintain the sites into the future. The group has depaved more than 33,000 square metres, which results in 24.5 million gallons of water being diverted from storm drains every year. The scale of what such a community-based endeavour can achieve may seem insignificant in proportion to the scale of the challenge. Yet its most powerful effects may be in shifting attitudes, encouraging replication, and even leveraging action at a city-wide local government level. Today, Depave is in touch with a network of similar groups, including Green Venture in Hamilton, Ontario, Canada, which operates along very similar lines. These ideas are receiving support from some local governments, such as the Belgian city of Leuven, which is focusing its depaving activities in the suburban district of Spaanse Kroon. The municipal authorities operate a small truck called a “tile taxi” that collects pavers and cobbles for free so that they can

Taking control of your health involves having the courage to engage in honest, and sometimes difficult, conversations with your doctor. Here we take a look at how to move beyond the traditional doctor relationship and become empowered to advocate for yourself. Are you proactive when it comes to your health? Do you have regular check-ups and monitor changes in how you feel? Are you comfortable discussing topics like sexual health and emotional well-being with your doctor? Or do you find yourself skipping appointments because you’re too busy or too uncomfortable to bring up certain issues? Your relationship with your primary doctor is an important and sometimes overlooked element of your healthcare journey. However, people often hold back due to reluctance, embarrassment or self-neglect. Taking a holistic approach to your health, however, involves making time for yourself, building a good rapport with your doctor and being open to meaningful discussions about your health-related concerns. Empowering yourself as a patient Taking a holistic approach to your health means being an active participant in your health care decisions. If something is bothering you, or interfering with your daily life, it’s important to prioritise yourself and make an appointment with your doctor. It can also be helpful to come prepared. Particularly when it involves complicated health issues. This gives you the confidence to ask questions so you can gain a good understanding of your condition. Then you are part of the decision-making process moving forward. How much research is too much? With the internet offering an overwhelming amount of medical information, finding the balance between being informed and over-researched can be challenging. Online medical content can lead to unnecessary anxiety and google can lead you down rabbit holes of misinformation. Taking health advice from unverified sources can result in misguided diagnoses and decisions, or worse, the adoption of dangerous trends. Psychologist Carly Dober warns about these dangers. “People will pop their symptoms into Google, or search Instagram or TikTok content and diagnose their own conditions (often incorrectly) and engage in a treatment plan they’ve found online which can have quite serious consequences”, she explains. “With the barrier to entry being incredibly low for making content online, it’s important to be discerning,” Dober explains. “Often, people create emotionally persuasive content to grow their following, but much of the time, this information can be wrong. At its best, it’s incorrect; at its worst, it can be fatal.” Health advice should come from medical professionals or practitioners who are credentialed, licensed, and educated in the relevant field. Social media is rife with “healthwashing” – a form of deceptive marketing that promotes products as being healthier than they are. Dober recommends turning instead to reputable national health organisations such as government health bodies or the World Health Organisation. Intentionally following these sources can also help ensure your algorithm is providing accurate, evidence-based information. As people increase their levels of health literacy, they naturally begin to place greater importance on where health information originates from and the research and data that support it. Consider asking your doctor for guidance on where to find credible health advice. A simple request for recommended reading can lead you to reliable sources and empower you to make informed decisions about your health. Instead of researching possible scenarios before your appointment, focus on preparing specific questions for your doctor, such as: What could be the cause of my symptoms? Are there lifestyle changes or preventative steps I should consider? Can you explain the significance of my blood test results?  What are the risks, benefits and possible side effects of this treatment? Are there any alternative treatments or specialists I should consider seeing? These questions are a starting point; supplement them with your own. Approaching sensitive subjects According to Dr Gillian Deakin, a Sydney-based general practitioner and the author of What The Hell is Wrong with Me?, an understanding of the patient’s medical history and family history are required for the doctor to provide a high level of care. Past surgical procedures, medications and allergies along with an understanding of the patient’s mental and sexual health, are important to provide and a relationship where trust has been built makes the process of sharing this information much easier. Building trust with your doctor involves having courageous conversations and a clear and open line of communication. Many people feel hesitant bringing up sensitive issues during appointments, but this can hinder early detection and treatment of potentially serious health problems. According to Dober, one of the best ways to approach these conversations is to remember the purpose of the appointment and the role of the health professional. “I remind people that while this is one appointment for them, the health professional may have up to 20 similar appointments that day, many of which are personal and difficult for the client to talk about,” says Dober. While you may feel embarrassed or shy, you’re not alone in this experience. Deakin advises that if you feel uncomfortable bringing up certain topics, write your concerns down before the appointment. This ensures you cover everything you want to address without hesitation. Dober agrees, “I encourage people to take in notes, either in written form or in their phone, about what their symptoms are, and what they would like to discuss. This way they don’t leave the appointment without their concerns being communicated,” she advises. Role playing with close friends or family if you’re unsure about how to raise a topic is another of Dober’s suggestions. Consider bringing in a support person if you feel unable to have the conversation independently. “The vast majority of health professionals truly want to help you in the best way they can, and they will work with you in order to do so”, assures Dober. How important are regular check-ups? Deakin recommends seeing your doctor annually, even if you’re not unwell. “There are many things that need attention,” she says, including vaccinations, cardiovascular checks and monitoring any hereditary risks based on your family history. Regular health checkups

AyurScience is redefining natural wellness by blending ancient Ayurvedic wisdom with modern scientific research. We spoke with one of the founding pharmacist brothers to learn more about the brand’s origins, its unique philosophy, and how it’s delivering trusted, effective herbal health and skincare solutions. What was the inspiration behind AyurScience, and how did the brand come to life? AyurScience was inspired by the desire to bridge ancient Ayurvedic wisdom with modern scientific research to deliver effective, herbal health and skincare solutions. The brand was founded by pharmacist brothers with a background in pharmacology, who saw the growing need for natural remedies that are both clinically backed and rooted in traditional healing. Key motivations behind AyurScience’s creation include: Holistic Healing: A belief in the power of Ayurvedic principles to support whole-body wellness, treating not just symptoms but addressing underlying imbalances. Efficacy & Evidence: A commitment to using ingredients with proven benefits, backed by scientific research and pharmacological understanding. Modern Wellness Needs: Meeting the demand for efficacious, plant-based alternatives that are safe, effective, and aligned with contemporary health-conscious lifestyles. Trusted Formulations: Offering transparency and trust through pharmacist-formulated products that combine nature’s wisdom with modern expertise. AyurScience was ultimately created to help people feel confident choosing natural remedies, knowing they are not just traditional, but also tested, trusted, and truly effective. How does the brand integrate ancient Ayurvedic principles with modern scientific research? AyurScience integrates ancient Ayurvedic principles with modern scientific research to create herbal solutions that are both time-honoured and evidence-backed. At the core of the brand’s philosophy is the use of traditional Ayurvedic herbs such as Amla, Tulsi, Saffron, and Ginger —each known for their therapeutic properties in balancing the body’s natural systems. These ingredients are carefully selected and formulated by pharmacists with a background in pharmacology and cosmetic chemists, ensuring that the traditional wisdom is applied with clinical precision and efficacy. To bridge the gap between tradition and modern wellness, AyurScience uses standardised herbal extracts and clinically relevant doses. The brand’s proprietary AyurActive™ Ingredient Complex exemplifies this approach—merging potent Ayurvedic botanicals with scientifically validated formulations. With a focus on efficacy, consistency, and results, AyurScience empowers consumers to choose herbal remedies grounded in both ancient healing systems and the rigor of modern science. Can you elaborate on the Ayur-Active™ Ingredient Complex and its role in your skincare products? The AyurActive™ Ingredient Complex is a signature blend developed by AyurScience that embodies the brand’s commitment to combining traditional Ayurvedic wisdom with modern scientific innovation. This proprietary complex features potent Ayurvedic botanicals—most notably Amla (Indian Gooseberry) and Tulsi (Holy Basil)—which are rich in natural antioxidants, vitamins, and bioactive compounds. These ingredients have been used for centuries in Ayurvedic medicine for their rejuvenating, purifying, and protective properties. In AyurScience skincare products, the AyurActive™ Complex plays a central role in delivering targeted skin benefits. Amla, a natural source of Vitamin C, helps brighten the complexion, support collagen synthesis, and protect against oxidative stress, while Tulsi offers powerful anti-inflammatory and antimicrobial properties that help calm irritated skin and maintain a clear, balanced complexion. By using standardised extracts in optimal concentrations, the complex ensures consistent efficacy across all formulations. The AyurActive™ Complex is carefully integrated into each product to support the skin’s natural functions—whether it is clearing blemishes, reducing pigmentation, or strengthening the skin barrier. It reflects AyurScience’s holistic philosophy: using nature’s intelligence, guided by modern science, to create skincare that not only treats visible concerns but nurtures overall skin health. What distinguishes AyurScience’s herbal health products, such as Gasnix and Herbitus, from other natural remedies available in the market? AyurScience’s herbal health products—such as Gasnix for digestive relief and Herbitus for cough and respiratory support—stand out in the natural remedies space due to their multi-herbal formulations with synergistic function, combined with a foundation in both Ayurvedic tradition and modern pharmacological science. Unlike many natural products that rely on single herbs or low-potency extracts, AyurScience blends multiple botanicals in carefully balanced ratios to work together harmoniously—amplifying therapeutic effects and delivering more comprehensive relief. Each formulation is pharmacist-developed, using standardised herbal extracts at efficacious doses to ensure consistency, safety, and performance. For example, Gasnix supports digestive comfort by combining Ayurvedic carminatives and gut-soothing herbs that act synergistically to reduce bloating, abdominal pain, flatulence, and wind. Similarly, Herbitus combines six powerful botanicals to deliver a multi-benefit expectorant cough elixir, offering synergistic relief from coughs – delivering both symptom relief and system support. This multi-layered approach ensures targeted yet holistic outcomes that go beyond symptomatic treatment. AyurScience also sets itself apart with a commitment to purity, transparency, and scientific rigor. The products are plant-based, free from unnecessary additives, and reflect a deep respect for nature’s healing potential—elevated by clinical insight. This unique integration of multi-herbal synergy, Ayurvedic intelligence, and scientific formulation is what makes AyurScience a trusted choice for effective, natural healthcare. If a reader was new to your brand, what product in your range should they start with and why? This is a difficult question to answer definitively, as AyurScience is a health issue–specific brand—each product is thoughtfully formulated to target a particular concern, whether it’s digestion, respiratory health, or skin balance. Our approach is not one-size-fits-all; rather, we provide tailored, plant-based solutions rooted in Ayurveda and backed by science to support specific wellness needs. That said, a great starting point for many is Herbitus Cough Relief, especially during colder months or when respiratory support is needed. It exemplifies our core values—multi-herbal synergy, Ayurvedic wisdom, and pharmacist-formulated efficacy—while being gentle, effective, and suitable for the whole family. Herbitus is a great way to experience how AyurScience combines tradition and science to deliver natural relief that works. How does AyurScience ensure the sustainability and ethical sourcing of its ingredients and packaging? At AyurScience, sustainability and ethical sourcing are core to our values—reflecting our deep respect for nature, people, and the long-standing traditions of Ayurveda. We take a conscious, end-to-end approach to ensure that our ingredients and packaging align with environmentally responsible and socially ethical standards. What is one of