Health & Nutrition

When hope seemed lost, WellBeing reader Allison Page turned to daily practices and horses to rebuild her life. “Wow! It sounds like you’ve lived several lives, Ally,” a colleague remarked. I don’t recall what triggered the comment, but I remember my response. “Yeah, I really have,” I said softly. I flinched at a few unwanted memories before lightening the conversation with a goofy joke. Nobody seemed to notice. I’ve gotten pretty good at deflection. They say trauma makes you funny. I guess there are worse coping mechanisms out there. I should know, I’ve tried many of them! My inability to process some big adult themes experienced at a young age resulted in an “off-the- rails” adolescence – school drop out by 16, rehab at 18. Depressive episodes, flashbacks, feeling hopeless and wondering if it would ever get better was the norm. The black dog was my constant. That version of me has been gone for so long now that it’s hard to believe I’m writing about myself. This article, for me, is an acknowledgement that healing doesn’t mean an absence of pain, darkness or triggers; it does mean work and daily practices. It works if you work on it. Once I became sober at 18, I made the daily choice to walk a path towards growth and healing. After exhausting unhealthy coping mechanisms, I threw in the towel and tried a healthier path. These are harder – they require facing issues head on as opposed to avoiding them. My daily practices include one or more of the following: meditation and mindfulness, getting out in nature, turning the phone off and being present, movement (Pilates, hiking, dancing around the house), journalling, piano, calling a friend (someone able to both hold space and communicate when they can’t), self-compassion and self-check in. Once per month, I attend therapy with a trusted psychologist where we predominantly focus on trauma work. My healing toolbox levelled up around the time I reconnected with horses, my self-care anchor. For others, an anchor is nature, gym or something else. For me, it is and always has been horses. They ground me, allow me to see where I’m at on the inside and remind me that I need to lean into feelings and not default to avoidance (such as scrolling through social media, working too much, binge eating and seeking external validation). Not a magic fix, horses nudge me further down my healing path. Turning 40 came with an unexpected resurfacing of painful memories and, with that, flashbacks, immense sadness, self-doubt and feeling unlovable, invisible and a burden. It was harder to feign a smile at work. I got needier in friendships and sensitive to loud noises and bright lights. I felt less confident in almost every area of life. Thankfully, the inner work I’d done and continue to do allowed me to recognise the intensity and uncontrollable feelings for what they were – my PTSD doing its thing. I reached for healthier coping mechanisms and practised self-regulation as best as I could. What didn’t waver was a deep-seated belief that the cloud would pass. Despite these triggers, I came out the other side feeling grateful for friendships, sobriety, family and a job that, while incredibly challenging, is greater than anything I could have imagined for myself. More than anything, I’m grateful for continuing to choose a healing path. I’m not sure I’ll ever fully shake the black dog. Old patterns don’t just disappear. I’m a work-in-progress. Teaching the nervous system it doesn’t need to go into fight or flight because the doorbell rang, someone hasn’t shown consistent behaviour or a car backfired is hard work, and I’m all in to do it. I’ve learned what it feels like to not be anxious all the time, to feel happiness and believe there are good people in this world. Some days I wonder if I’m too broken, but those days are few and I see them for what they are now – an old thought pattern, spawned from trauma. Those are the days I hold on tight and whisper “this too shall pass”. It always does. I wish the younger me could see me now. If I could turn back time and slip a note under that scared, confused little girl’s pillow, here’s what I’d say: I’d tell her what life looks like now and that she’s going to be okay. She is worthy of love and that she is a priority even if she’s not prioritised. Any attention isn’t better than none. Chaos isn’t normal, calm isn’t boring and her spark doesn’t need to be hidden. It’s okay to set a boundary and that being abandoned wasn’t her fault. I’d tell her she’s a fighter and there will come a day where she realises she isn’t just surviving anymore, she’s living. I’m telling this to her now. Article Featured WellBeing Magazine 216 Read More

Fatigue is a common issue, even when you think you’re doing everything right. Despite getting enough sleep, exercising and managing stress, many of us still feel constantly drained. Hidden causes, from caffeine overload to hormonal imbalances and even undiagnosed health conditions, may be silently contributing to your ongoing exhaustion. Discover what’s zapping your energy. You’ve clocked up plenty of snooze time, stuck religiously to your new exercise regime, cut your work hours to reduce stress, but you still feel tired… all the time. Feeling fatigued is not uncommon. In fact, it’s nipping at the heels of many Australians – among them, working parents. A 2021 study by McKinsey & Company reported 62 per cent of employees were feeling overwhelmed and exhausted. Exhaustion weighs on our minds, it zaps our energy, impacts on our relationships with those around us and can make us feel depressed. Holly Phillips, author of The Exhaustion Breakthrough, writes that fatigue can have a ripple effect. “When it strikes, it can knock you off your equilibrium or take you down for the count with a barrage of symptoms,” she explains. Among these are “shortness of breath, sluggish digestion, random aches and pains, frequent sinus infections or migraine headaches.” And that’s just the tip of the iceberg. Sometimes when we push ourselves beyond our physical and emotional capabilities, our minds, bodies and spirits pay the price. Looming deadlines, juggling way too many balls in the air and being constantly exposed to negative energy can propel us towards an inevitable breaking point. While some causes of fatigue are commonly known, such as poor sleep habits or chronic illnesses, others tend to fly under the radar. Too much caffeine In cafes, bistros, workplaces and kitchens across the nation, there are millions of us blissfully enjoying the heady pick-me-up of a morning brew. We live in a caffeine-infused culture – coffee becomes a social lubricant, an instant pick-me-up and a simple pleasure to be enjoyed, one sip at a time. Worldwide, coffee is the single biggest beverage consumed after water. Caffeine can increase alertness, but it’s a double-edged sword. It can also make it harder to drift off to sleep. Dr Sergi Ferre, a brain scientist, explains that our bodies produce a chemical called adenosine, which builds up during the day. The sleepiness you feel is adenosine, telling your brain when it’s time to rest. Caffeine blocks adenosine from working on brain cells and this prevents you from feeling sleepy. If you feel fatigued, reduce your caffeine intake and source refreshing drinks with lower or no caffeine such as minty iced tea or an energising fruit smoothie. An undiagnosed UTI Urinary tract infections can be caused by an infection in the bladder, ureters and kidneys. Most infections involve the bladder or the lower urinary tract. According to the Advanced Urology Institute, if you have a UTI, you might notice changes in your urine. It could have a strong odour, be cloudy or even tinged with blood. You might also experience a feeling of unexplained pressure apparent in your lower abdomen or pelvic pain. It can also make you feel lethargic. In some cases, however, a feeling of malaise and fatigue can be the only sign of a UTI. If you are feeling a sense of unexplained fatigue, it’s time to pop along to your medical practitioner to rule out an undiagnosed UTI. Who let the air out of my balloon? Perhaps a better question is, why did you let them? Toxic relationships can zap your energy. Sometimes walking away from someone who isn’t good for you is essential for your emotional and physical wellbeing. Kate James, life coach from Total Balance, says we should choose our friends wisely. “After interactions with people who are negative or unkind about others, it can deplete our energy. A different kind of interaction, a positive one with someone, can uplift and energise us,” she says. Being around someone who constantly stresses you causes your body to release hormones that produce physiological changes. This “fight or flight” stress response depletes energy supplies in your body, which can lead to feelings of fatigue. We all have our inner truth, our intuitive knowing that guides us. Choose friendships that nurture your spirit and let go of those that leave you feeling miserable and drained of energy. Tipping point Hormonal imbalances are another potential cause of fatigue. Your body’s endocrine system is responsible for releasing hormones into your bloodstream where they work to regulate mood, development, growth and your metabolism. An underactive thyroid (hypothyroidism) can make you feel sluggish and tired, an overactive one (hyperthyroidism) can cause weight loss, rapid heartbeat, mood swings and tiredness. Blood tests can determine if you have an over or underactive thyroid. If your cortisone, testosterone and oestrogen levels are out of balance that can also impact on your sleep, mood and energy levels. Reduce stress where possible. Do what you can to support a healthy microbiome, which maintains your digestive and mental health. This means eating a range of whole, healthy foods, including vegetables and fruits, nuts and legumes. Avoid highly processed and high-fat foods, and those with refined sugars. Fresh is best. Lowered metabolic rate If your body isn’t converting food into energy as optimally as it should, this leads to a sluggish metabolism and feelings of tiredness and fatigue. Eating too few calories also influences your metabolism, as your body can go into starvation mode and you’ll feel low on energy. Skimping on protein can also lead to reduced energy levels. A rise in metabolic rate that happens directly after food is consumed is called the thermic effect of food. This is markedly higher in proteins than carbohydrates or fat. According to Dietitians Australia, women need 0.75g per kilogram of body weight a day of protein, for men its 0.84g per kilogram of body weight. Strength or resistance training is another way to increase your metabolic rate, which in turn can make you feel more energised. Strength training works to

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Credit: Pixabay/CC0 Public Domain Public health officials on July 22 said mosquito samples collected in Anaheim and Garden Grove have tested positive for West Nile virus, the first confirmed virus activity this year. There have been four positive mosquito samples collected in those cities, according to the Orange County Mosquito and Vector Control District. So

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Georgetown, Guyana, 22 July 2025 (PAHO) – The Joint Subregional Cooperation  Strategy that will provide a coordinated framework for technical cooperation to address common public health challenges in the Caribbean was signed today by the Director of the Pan American Health Organization, Dr. Jarbas Barbosa, and Dr. Carla N. Barnett, Secretary-General of the Caribbean Community (CARICOM).

New Look shoppers are heaping praise on a gingham bandeau dress that’s perfect for the warmer months. What’s more, the stylish piece provides an affordable alternative to a much-pricier frock. The Brown Gingham Check Bandeau Midi Dress retails at £36.99 on New Look’s website. It is made from a lightweight cotton blend, adorned with a

Dr Zoe embraced the Monday blues with her This Morning ensemble yesterday, choosing a soft blue monochromatic look. Fans were quick to compliment her ‘super chic’, ‘stunning’ and ‘gorgeous’ appearance. We’ve tracked down exactly where you can nab her stylish outfit. The shirt is the Blue Oversized Shirt from River Island, but sadly it’s sold