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Lack of sleep an wreak havoc on your mental, physical and emotional health. So, if you're struggle to get some shut eye, here are 11 tips to help you sleep better. 

 

1. Don’t try too hard to get to sleep or look at the clock. This tends to cause anxiety around getting to sleep, which can be a self-fulfilling prophecy.

2. If you can’t sleep, rather than lying awake worrying about how you’ll feel tomorrow or letting your mind chase unpaid bills, get up, go to another room, read, watch TV or listen to music until you feel sleepy – at which point you can go back to bed and try again.

3. Exercise in the morning, afternoon or early evening. Evening workouts can make it hard to wind down as endorphins put your system in go mode.

4. Limit stimulants including tea, coffee and caffeine drinks for at least three hours before sleep. Ideally avoid caffeine after lunchtime. 

5. Even if you feel sleepy during the afternoon, resist the urge to nap as it will only mess up your cycle and make it harder to get to sleep at night. 

6. Do something relaxing before bed – think meditating or a warm bath.

7. Rise at the same time each morning to establish a consistent sleep pattern. Your body loves routine and will do its best to stick to a schedule.

» Shower before bed. Some sleep experts say a pre-bed shower can kick-start the cooling process necessary for sleep. Normally, a drop in body temperature precedes sleep according to UniSA’s Centre for Sleep Research. While in healthy sleepers the reduction is automatic, if you’re struggling to reach the land of nod, try giving it a thermic hand. 

8. Confine use of the bed to sleep and sex. Working, eating or reading in bed blurs the lines about what bed is for, diluting the brain’s association between being in bed and going to sleep.

9. Ban gadgets from the bedroom. Blue wavelengths from LED lights and screens are more deleterious to melatonin than standard white light according to a 2012 Harvard Health Letter. Even having a PC on standby can mess with shut-eye. 

10. Immerse yourself in daylight, even if it’s overcast. This helps with the body’s melatonin production. Then, before bedtime, dim the lights to let the body adjust to night-time and start producing melatonin rather than going from a bright room to a darkened space. You’re more likely to drift into sleep. 

11. Turn off hall and living room lights. Any light can inhibit the release of melatonin according to the National Sleep Foundation.

 

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Feeling the pressure of spring’s social calendar to look and feel photo-ready? The next time you open your beauty cabinet, check the ingredients list for these four skincare elements for flawless, healthy skin. 

1. Home in on natural ingredients

Many skin care products, including cleansers and moisturisers, contain harsh chemicals that could be doing your skin more harm than good. Look for a simple ingredient list containing primarily organic, natural and plant-based extracts. 

“It’s common sense that nature’s whole foods are the best choice for optimal health –and skin care is no different,” says holistic nutritionist and natural skincare expert Samantha Sargent.

“Some supermarket and chemist brands are made with cheap synthetics and naturally derived irritants that wreck havoc on your skin and internal organs. Read the full ingredient label, get to know the brand owner and manufacturer, and ask questions about the source of ingredients.”  

Ayla Cotterill from the botanical based skin-care brand Eaoron agrees. 

“I think people are becoming more aware of what they’re applying to their skin and are beginning to adopt a more natural approach. It’s really about creating a lifestyle that fights the effects of aging to create naturally beautiful skin,” she says.

 

2. Say yes to hyaluronic acid

Sourcing products that include hyaluronic acid – a natural structural component of the skin – helps to retain moisture and improve its beauty, according to Cotterill.

“As we begin to age, our skin loses moisture, firmness and elasticity,” says Cotterill, 

“The beauty of hyaluronic acid collagen essence is its ability to transport essential nutrients from the blood stream, via the capillaries, while also attracting and holding water to plump the skin. This smooths fine lines and wrinkles, and stimulates cell growth.”

WH&F Pick: try Eaoron’s Hyaluronic Acid Collagen. With its combination of fast-acting botanical and natural ingredients you may start to see results instantly. Apply just before bed or first thing in the morning.  

 

3. Look for anti-ageing properties

Botox and dermal fillers are a temporary fix and in some cases can cause nerve damage if not performed correctly. According to Cotterill, a better option is to select skin care products that prevent fine lines, dullness and wrinkles before they happen. 

“Wrinkles on the face are a natural result of a reduction in collagen, so finding products with ingredients aiming to restore the balance can help reduce their appearance,” says Cotterill.

“For example, peptides encourage the skin to replenish collagen production in the dermal layer, helping to improve its firmness and condition.” 

WH&F Pick: we love this Ultra Anti-Wrinkle Face Serum. Its potent ingredients are specifically designed to help reduce wrinkles and firm your skin for a youthful and radiant glow.

 

4. Skin superfoods

The rise of superfoods has seen us tipping copious goji berries into our smoothies, so why wouldn’t we use the same logic when it comes to our skin-care? 

Cotterill suggests looking for plant-based ingredients that are going to provide sufficient antioxidants for improved skin health, such as bearberry leaf and white mulberry extract.

“We use bearberry leaf extract in our products to brighten and even out skin tone. It’s so effective because it contains a high level of arbutin, which can help clear dark spots and blemishes from the skin,” she says.   

“White mulberry extract comes from the white mulberry tree, which is native to China, but is cultivated in Australia, North America, Europe and Japan. It’s the food of silk worms and is used to treat dry, sensitive and blotchy skin.” 

NEXT: Looking for more way to freshen up your skin? Here are three ingredients for healthy looking skin.

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Are you constantly battling fatigue? Here, David Goding explores the causes of fatigue and how you can combat it.

The wrong cure

In our endless hunt for the mysterious ‘edge’, fatigue is our number-one enemy. So how do we combat it? With a variety of ‘slap-yourself-in-the-face’ stimulants to keep us on track, of course. Coffee, energy drinks, chocolate, more coffee, rubbing the eyes, pulling the hair, another coffee. It works, in the short term, but it’s liable to put you more ‘on edge’ than give you any real edge to your focus or productivity.

When we finally get home we unwind with a couple of glasses of wine, which we think helps us sleep, and it can, but the quality of your sleep is usually compromised, leaving you drowsy and reaching for the snooze button, reaching for the snooze button, and just one more time before yet more coffee. And so on. It’s a cycle of your own doing, and one not so easy to jump off.

The cause 

We’re led to believe that fatigue is the great modern malaise spreading like an epidemic through office blocks and shopping malls, but what’s behind all this exhaustion? And are we, in fact, the main cause? 

Yes, often fatigue is brought on by pushing ourselves too hard, high stress levels, too much caffeine and too little quality sleep, but there may also be other factors at play.

“The thyroid and adrenal glands produce hormones that give you an extra energy boost; however, it can be an anxiety-producing, frenetic kind of energy that does not do a body good,” says Dr Eva Cwynar, endocrinologist and author of The Fatigue Solution.

“Yes, it will help you get through the day, but it will stress your mind and your body, which will eventually lead to more fatigue. Hormones send messages to your muscles, saying, ‘Emergency, give up your sugar or else.’ The muscles sacrifice the glucose and become depleted to save other cells throughout the body. And that’s when we crash, burn, and become exhausted.”

Dr Cwynar recommends an eight-step plan to combat fatigue and increase your energy.

The first step, she says, is to boost your protein levels. “A protein-based way of eating will get your eating habits on track and fuel your body’s energy needs.”

Next, make sure you implement a healthy, consistent sleep routine by practising a calming relaxation therapy, such as meditation, prior to going to bed (which should be at the same time every night). “A healthy sleeping schedule keeps your hormones balanced and your energy flowing,” says Dr Cwynar.

Get plenty of exercise, which not only provides you with more energy but aids in improved sleep and lessens the risk of anxiety and depression. Dr Cwynar also stresses the importance of a healthy sex life.

“A good sex life increases overall energy. It releases endorphins and revs up your metabolism. But as with sleep, it’s the quality of your sex life that makes the difference.”

If you’re still struggling to shake the fatigue, have your doctor run some tests, starting with the thyroid. 

“When women are rundown and overweight, many automatically assume they are having thyroid problems,” says Dr Cwynar. “For some women, that is indeed the case. For others it is not. But it’s important to know.

“Other tests will tell you if you are deficient in certain trace minerals and other micronutrients or if you have neurotransmitter imbalances that are contributing to the problems of energy depletion and fatigue.”

NEXT: Stressed? Discover how stress affects your metabolism.

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Hormones play an important role in our health and wellbeing, here, we take a look at how your hormones affect your period. 

As well as period cramps, ovulation bloating or swollen breasts during your menstrual cycle, hormone fluctuations can mess with brain chemistry. In a study at New York’s Cornell University, brain scans of women during peak PMS time showed much greater activity in the frontal lobes – the area that controls our emotions. After menstruation onset, the high activity in that area of their brain was no longer visible. It goes to show that premenstrual mood and behaviour changes are a response to a complex set of reactions and chain reactions involving neurotransmitters and hormones.

“Not only do hormones fluctuate throughout a woman’s cycle, the rise and fall is substantial,” says endocrinologist Sonia Davison. “At the start of the menstrual period, there is a very low level of oestrogen, but by mid cycle it has increased tenfold before falling down steeply again just before the next period. Meanwhile, as oestrogen levels are dipping, in the week before menstruation, there is a huge decline in progesterone as well.”

Lower oestrogen can wreak havoc on pre-menstrual emotions by dropping levels of mood-boosting hormones such as serotonin and dopamine. Lower levels of ‘feelgood’ hormones may explain why many women report feeling less calm and more aggro or sad at that time of the month. Compounding the issue, a concomitant fall in progesterone levels causes endorphin levels to nose-dive. Endorphins are the chemicals associated with a runner’s high because they elevate mood, so lower levels can also ramp up PMS-related depression.

Surprisingly, studies show no difference in the hormone levels between women who experience PMS and those who don’t. “Where the differences occur is in how these women respond to the hormone changes in their brain,” says Davison. “Some have bigger responses to changes in progesterone shifts while others respond oestrogen fluctuations.”

How to repair it

Habits native to PMS such as skipping meals and sleep exacerbate symptoms of PMS. Foods that help to stabilise blood sugar are a good start. “Grains that have a low glycaemic index, which means that they provide longer-lasting energy, can also help to increase the hormone serotonin in the brain, so try some chickpeas, brown rice or quinoa,” says dietitian Melanie McGrice. According to reproductive hormone specialist Professor Jayashri Kulkarni, supplements may help. “The two I suggest are vitamin B6 and evening primrose oil, which has healthy essential fatty acids. Both have been shown in studies to help alleviate some symptoms in women with PMS and many women benefit from them.” A 2010 study concluded that the combination of magnesium and vitamin B6 was particularly helpful for decreasing PMS symptoms. “Nuts are rich in both magnesium and B6, so I’d recommend eating 30 g of unsalted nuts daily in the week prior to your period,” says McGrice. If all else fails, newer contraceptive pills may help to establish a more stable hormonal pattern. An iron deficient diet has also been linked to increased risk of PMS. University of Massachusetts research found that women with higher non-heme iron, which comes from plant sources, are 30 to 40 per cent less likely to experience PMS. This is possibly because low iron affects levels of serotonin. Good sources of non-heme iron include silverbeet and spinach, broccoli, bok choy, soy beans and lentils.

NEXT: Discover why it's important to get enough sleep each night.

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There's no denying complementary therapies are on the rise. We've taken the guesswork out of discovering what these therapies mean and how they can be of benefit to you.

 

Osteopathy: Using observation and manipulation, the practitioner addresses any structural difficulties of movement which may affect the body and works towards realignment. May help with back or neck pain.

Acupuncture: Traditional Chinese therapy uses needles on specific meridian points, or ‘energy lines’, to address specific ailments and diseases. Based on the opposing forces of yin and yang. Can be used for a range of conditions including arthritis, allergies, asthma and insomnia.

Homoeopathy: Uses extremely diluted organic extracts. Based on the philosophy of ‘like cures like’ (not dissimilar to vaccines), homoeopathy is concerned with the underlying causes rather than the immediate symptoms. Has had good results in the treatment of colds, eczema, nausea and obesity.

Iridology: Analysing a person’s health by an examination of a person’s eye, specifically the iris. Often used by naturopaths and herbalists to identify the cause of a person’s illness.

Kinesiology: A system of muscle testing linked to the functions of organs and energy. Has been used in the treatment of allergies, depression, tiredness and back pain as well as identifying any vitamin or mineral deficiency.

Naturopathy: Looks at diet and lifestyle and may use numerous treatments including herbs, essential oil, extracts and natural supplements. The focus is on prevention and self-help.

Herbal Medicine: A sophisticated ‘complete’ medical approach that has many branches including traditional Chinese medicine (TCM) as well as traditional Western methods. Has been popularly used in Australia to treat skin conditions such as eczema as well as treating digestive problems and sexual difficulties.

Chiropractic: Similar to osteopathy but uses more direct thrusting movements to realign the body rather than gentle manipulation. May also employ X-rays for diagnosis. Most commonly used for back and neck pain and sports injuries.

Hypnosis: The patient is placed in a ‘trance-like’ state where the practitioner is able to address any hidden problems. Has been used as part of an effective treatment for phobias and addiction, particularly smoking.

Looking for more natural ways to combat certain health issues? Discover how to reduce bloating naturally.

 

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Are you prone to dry skin? If you think your diet has nothing to do with it, your face may beg to differ.

The Suspects: Alcohol, Coffee, Poor Diet

In the short term, alcohol can cause dehydration, which can cause dry skin.

“For women, the recommendation is no more than two standard drinks a day on average,” says dermatologist Ann-Maree Kurzydlo, who recommends limiting consumption and alternating alcoholic drinks with water. “One or two alcohol-free days should be had per week.”

Caffeine is a diuretic and can also lead to dehydration of the skin - so steer clear of energy drinks as well as tea and coffee.

Meanwhile, dietitian Dr Joanna McMillan says diet can also play havoc with skin.

“A lack of fats in the diet can lead to dry skin, whereas good fats such as oily fish, avocado and olive oil deliver fat-soluble nutrients, are anti-inflammatory and promote skin health,” she says.

“Certain nutrients are important for the skin including vitamins A, C, E and many antioxidants. A diet rich in plant foods – veg, fruit, nuts, seeds, legumes and wholegrains – boosts intake of these factors.”

Discover more way to eat your way to healthy skin.

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Learn more about recognising anxiety symptoms and how to treat it. 

 

The Problem: You often feel anxious, with negative thoughts and a racing heart. Frequently, your stomach feels queasy and occasionally you stop in the middle of the room and can’t remember what you’re doing. More and more, you find yourself in tears over the smallest things.

Mental Diagnosis: Anxiety. If the problem is ongoing, you could be diagnosed with GAD – generalised anxiety disorder. Your doctor will probably be keen to establish whether or not there has been any event in your life that may have triggered the psychological change, a death, break-up or another tragic event. If so, a diagnosis of post-traumatic stress disorder may be made.

Treatment for anxiety is wide ranging, from relaxation techniques and counselling to cognitive therapy and learning about what you are dealing with so you can problem-solve when anxiety arises. With anxiety, knowledge is definitely power.

Tranquilisers or antidepressants may be recommended by your GP, but usually only as a temporary measure while you’re getting your life back on track with other therapies.

Physical Diagnosis: Anxiety can have a dietary cause. Inadequate intake of B vitamins and calcium can promote anxiety and magnesium deficiency can certainly contribute towards anxiety, particularly noticeable when added to PMS. 

Anxiety can also potentially contribute towards bladder infections and, interestingly, a bladder infection can, in turn, trigger anxiety. The biochemical reaction can also work on the gut and bowel, leading to symptoms of IBS, bloating and diarrhoea.

Discover four breathing techniques that help reduce stress.

 

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Looking for natural remedies to treat acne, eczema and other skin conditions? The dermatologist and nutritionist share their expert tips.

 

The experts show us how to optimise your diet for clearer, healthier, brighter skin. 

ACNE

» Dermatologist says: “Look for products that are non-comedogenic, so they do not block pores or cause acne. Key pore-clearing ingredients include salicylic acid (beta hydroxy acids) and many vitamin A products. Also look for anti-inflammatory components such as benzoyl peroxide, zinc and niacinamide. You should look for products that are not too creamy or rich. Even without pore-blocking ingredients, oily or excessively moisturising products will have a detrimental effect on the skin. Go for mineral make-up and combination creams like BB and CC creams.”

» Nutritionist says: “Consume a diet low in added sugars and avoid all highly refined, processed foods. Consume three to five cups of bright-coloured vegetables per day and consider supplements such as zinc, vitamin A and vitamin C. There are also natural, DIY methods. Antibacterial tea tree oil and witch hazel are often used on acne-prone skin. Or try combining sea salt and coconut oil and using as a natural exfoliate scrub for congested skin.”

ECZEMA 

» Dermatologist says: “Corticosteroids or calcineurin antagonists may be used to help reduce inflammation and itch. Antihistamines may also help reduce the itch, while antibiotics may be required if infections are severe. Stick to cotton clothing, avoiding wool and synthetics, and you can also use wet dressings to help soothe the skin and reduce itchiness. Cosmetics are best avoided, but if necessary, look for ones that are hypoallergenic. Generally, food avoidance is not useful, but avoiding dairy products, nuts, eggs, chocolate, citrus fruits and wheat products may help.”

» Nutritionist says: “Implement an elimination diet to determine possible food triggers, consume an anti-inflammatory, plant-based, whole food diet and consider supplements such as fish oil, vitamin E and probiotics. For eczema, coconut oil may also be of benefit as it’s deeply moisturising and improves skin barrier function. Honey is also great, incorporated into a DIY face mask. It’s antibacterial and a humectant, attracting water to help keep dry skin hydrated.”

COLD SORES

» Dermatologist says: “Overtopical astringents and topical Zovirax (acyclovir), cold sores are best treated by oral treatments of anti-virals like acyclovir, valalcyclovir and Famciclovir.”

» Nutritionist says: “Address aggravating factors like food, lifestyle and stress. Avoid chocolate, peanuts and almonds and try to manage stress levels. Start incorporating foods that are high in lysine such as fish, chicken, beef, lamb, cheese, beans, brewer’s yeast and mung bean sprouts and take supplements like lysine, zinc and vitamin C.”

PSORIASIS 

» Dermatologist says: “There is no single treatment that will cure psoriasis. However, it is possible to control it and sometimes clear it. Certain medications can slow down the rate at which the skin cells are produced, but it takes several weeks for your condition to improve. Sunlight helps to clear psoriasis, which is why it usually improves over summer. Remember that psoriatic skin is more easily damaged than normal skin, so you may need to consider skin protection if your job involves hard, manual work.”

» Nutritionist says: “Look into possible food sensitivities and avoid potential triggers such as alcohol, gluten and dairy. Consume three to five cups of fresh vegetables per day and include turmeric, garlic and ginger. Supplements to take alongside may include fish oil, digestive enzymes, vitamin E and vitamin A.”

Check out our health and beauty section for more tips and tricks.

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A healthy brain is an important aspect to a healthy body. Reflect, play, rest, move and mingle to promote brain health.

 

Reflect

Meditation improves memory, increases brain size, improves cooperation between brain hemispheres and enhances emotional intelligence according to the Exploration of Consciousness Research Institute. A separate study published in Frontiers in Human Neuroscience concluded that participating in an eight-week meditation training program was evident in brain function outside of meditation sessions.

TRY IT: High Performance Coach Stephanie Kakris, who teaches meditation, recommends starting with a guided meditation using an app such as Relax and Rest, which gives five-, 13- or 20-minute options with music or nature sounds.

Play
Whether cerebral exercises have any long-term effect on mental performance remains inconclusive, but play has been shown to hone brain processes neglected in routine-driven adult life. “The main problem is that although people can train themselves to do better on particular tasks, the performance improvement rarely generalises to other tasks and abilities,” says professor Nick Haslam, of the Melbourne School of Psychological Sciences.

TRY IT: Neuroscientists have designed a series of games called Lumosity to help challenge certain parts of your brain. The online and smartphone resource let’s you exercise core cognitive abilities whenever and wherever you like.

Nap
There’s no greater smart sabotage than undersleeping. Conversely, fixing your sleep habits can give you an instant thinking edge. “Being well rested means you will use your cognitive skills more efficiently because tiredness, anxiety and stress interfere with mental clarity, focus and concentrated effort,” says Prof Haslam.

TRY IT: Sleeping for as little as an hour less than you need to each night incrementally nets a costly sleep debt according to studies at University of Pennsylvania and the Walter Reed Research Institute. Participants who slept for six hours a night for a fortnight exhibited cognitive parallels to being legally drunk. Aim for eight hours.

Move
Vigorous physical exercise has been shown to have long- and short-term brain benefits. Findings published in Behavioural Brain Research suggest certain hormones, which are increased during exercise, may help improve memory and processing speed.

TRY IT: Get at least 30 minutes of moderate-intensity physical activity into most, if not all, days of the week. You can break it into short bouts such as three 10-minute sessions each day.

Mingle
Networking serves as intensive training in social intelligence. “A big part of success in life is the ability to build strong interpersonal relationships – be they in a netball team, a family unit or at work,” says Kakris.

TRY IT Mixing with new people, ideas and environments exposes you to new ideas, ways of thinking and perspectives, which can expand the framework within which you think. Face-to-face is ideal, but social media can also serve as a sort of cognitive gym according to Florida behaviour therapist Andrea Kuszewski.

Here are 5 other tips to keep your brain healthy.

 

 

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If you want to give yourself a better chance of avoiding the curveballs, prioritise sleep.

Clocking less than six hours of sleep per night compromises the brain’s ability to regulate emotions, making it that much harder to deal.

And it only takes one night of insufficient sleep to make you vulnerable to meltdowns according to a new Tel Aviv University study that identified the neurological mechanism responsible for disturbed emotion regulation and increased anxiety due to sleep debt.

In effect, the brain loses its ability to discern between what is and isn’t important, reported The Journal of Neuroscience.

Hannah Bailey shows us eight ways to improve your sleep:

Behaviour:

Ditch the macchiato, doughnut and laksa.
“Avoid caffeine in the afternoon and avoid large quantities of food, particularly heavy fatty foods, immediately prior to sleep that may make you feel uncomfortable and prevent sleep,” Dr Eckert says. If you suffer reflux, avoid spicy foods, as when you lie down it may come back to bite you.

Order a mocktail
A couple of vinos may feel like they usher you backstage at lala land, but the sleep you have when you get there is likely to be flawed. “Alcohol prior to sleep can impair sleep quality, cause snoring and in some cases lead to sleep apnoea, and should be avoided,” Dr Eckert says.

Move your workouts
Vigorous exercise just before bed can impair sleep, but Dr Eckert says that exercise at other times is actually a sleep aid. “It is associated with increased levels of slow-wave (deep) sleep.”

Switch off
Working back at the office or with your laptop on the couch can hijack your sleep routine. “Overly stimulating activities prior to sleep can make it difficult to fall asleep and should be avoided,” Dr Eckert says. Likewise detailed tasks.  “Maintaining a regular sleep routine that includes avoiding these types of activities immediately prior to sleep is ideal.” Exorcise the bedroom of any screens, Eckert advises. According to a 2012 Harvard Health Letter, blue wavelengths from fluorescent lightbulbs, LED lights and computer and iPad screens wreak greater havoc than white light on melatonin. In an experiment, blue light suppressed melatonin for around twice as long as green light. Red light, on the other hand, had the mildest effect on melatonin.

Bedroom
Dim the lights
According to the National Sleep Foundation, bright light inhibits the release of ‘sleep hormone’ melatonin, which can only be stimulated in a dimly lit environment. Any bright light can prevent the release of melatonin, preventing the onset of sleep. If you can’t block 100 per cent of light, Eckert advocates using a sleep mask to mimic a dark sleeping environment.

Pull the blinds
Skip diaphanous window dressings – however romantic – and go for a heavy fabric or blinds that completely block light. The first exposure to light in the morning activates a part of your brain called the supra-chiasmatic nucleus according to the National Sleep Foundation. That means processes associated with being awake crank into gear, calling a premature end to quality sleep.

Snuggle up
Sleep temperature is integral to the quality of shut-eye. UniSA’s Centre for Sleep Research revealed that that normal initiation of sleep demands a core body temperature drop. Ordinarily, the body automatically turns down its heat dial about 90 minutes before sleep, while insomniacs who find it hard to nod off tend to maintain a higher body temperature. While your body should regulate its own degrees, a hot or frigid room can mess with the process. Eckert says the ideal room temperature for sleep is 22 degrees Celsius. If you use an electric blanket to take the chill off your sheets, turn it off before falling asleep.

Luxe your crib
You can call high thread-count sheets a health expense. While they’re not a magic sleeping pill, Eckert says good bed linen complements other measures to maximise comfort, including temperature regulation.

NEXT: Lack of sleep not only impacts on your brain function, it also kills your beauty buzz.

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The key to finding the right style of meditation that suits you, is defining the reason why you’re meditating in the first place and your purpose.

 

To do that, you need to find a style that suits your goal, whether it is to find calm or discover clear thinking to reducing pain or connecting with the world, says mediation teacher and counsellor Nadine Cameron.

Here are a few meditation styles to kick-start your journey:

Mindfulness

Also known as vipassana, is the most popular form in the Western world. It’s about ‘being present’ and letting your mind run. It’s not recommended for those with pre-existing mental illness or emotional difficulty because spending too much time in your head can do more harm than good.

Zazen

As the generic term for seated meditation in the Buddhist tradition this is a minimal kind of meditation, done for long periods of time. There’s little focus on breath and with little guidance it can be hard to learn.

Transcendental meditation

Put simply, you sit with your back straight (ideally in the lotus or half-lotus posture) and repeat a mantra. It’s a simplified version from the non-dual Hindu paradigm Vedanta.

Kundalini

Also from Vedanta, the aim of this style is to become aware of a rising stream, which you ride to infinity through concentration on breath. Be weary though, this can have lead to the Kundalini syndrome, where people become hypersensitive to touch, light and sounds.

NEXT: Discover the benefits of meditation.

 

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Before you jump on the detox bandwagon, it’s important to look into the potential side affects to a full body cleanse. Here, the experts help us unpack the pros and cons to this weight loss phenomenon.

 

Starving yourself is not the way to go

Most detoxes promote a reduced calorie intake, which can quickly turn into starvation mode. According to GP Dr Fran Bruce of Wesley LifeShape Clinic, most detoxes are “low in protein which can result in fatigue, dehydration, light headedness, headaches, mood swings and constipation.

Our bodies are capable of detoxing on their own

As our liver and kidneys work together to remove toxins from our systems, our bodies naturally go through a detoxification phase. If you’re thinking laxatives are the way to go, think again. Unless discussed with a medical practitioner, they can lead to some serious complications down the track, says Gastroenterologist, Dr Phillip Chang.

Detoxing is not a quick fix

Although detoxing can promote fat loss, this weight loss isn’t always fat loss. “You can expect to lose weight, but mainly due to water and muscle loss after depriving your body of essential nutrients such as protein, says Dietitian Lyndi Polivnick.

Before you ditch the idea of the detox, there are ways to healthily cleanse your body.

Fuel your body with wholesome goodness

There’s even more reason to head to the fresh food aisle of your supermarket because the most simple detox tactic is to avoid highly processed foods, says Dr Bruce. Avoid “foods that are high in fats and sugar, reduce your alcohol intake (if it exceeds the recommended guidelines) and limit caffeine consumption for a week or so.” Keep those energy levels high with nutrient dense wholefoods.  

Go green

While most detoxes miss the mark on fibre and protein, get more from “natural, minimally process foods such as fruit, leafy green vegetables (cabbage or kale) and psyllium (natural insoluble fibre)” in you, says Dr Chang.

Don’t detox for the long haul

When it comes to intense detoxes, short term is better than long term, says Polivnick. Opt for raw foods rather than juices to help out with your fibre intake and befriend water. Lots of it. “Supercharge your body’s natural ability to clear toxins…drink plenty of water, get exercising,” she says.

A little evaluation never hurt anyone

If you’re looking to reassess your habits, you can benefit from a process of elimination. Stewart suggests, eliminating ‘all animal protein products including eggs,” which can slow down the detoxing process. The Liver Cleansing Diet focuses on high quality nutrients including veggies, fruits, grains, nuts and seeds, which are important for your metabolism.

Full article by Hannah Blamey, featured in the January edition of Women’s Health and Fitness Magazine.

 

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Holistic health and wellbeing experiences awaits at these top spa retreats in Western Australia.

PURE LUXE
Indijup Spa Retreat

The place: A spa retreat surrounded by national parkland, sprawling vineyards and unspoiled beaches. There are 10 luxurious villas, each with a private plunge pool overlooking a secluded beach. As well as massages, they deal in invigorating sea salt scrubs, clay body masks and detoxing baths infused with Australian native ingredients such as juniper berry, cypress and lemon myrtle.

The experience: Rather than choose a specific treatment, go in for a private consultation. The gently handed, highly skilled staff will design a treatment experience especially for you.

Details: 1 Cape Clairault Road, Yallingup, (08) 9750 1300

WELLNESS
Kalyaana SPA & Wellness Retreat

The place: This tiny boutique sanctuary with an annexed spa for guests caps its guest list at four, creating an intimate experience amid five tranquil acres of gardens including a kitchen garden and sensory herb garden.

The experience: If you want a holistic health and wellbeing experience with delicious cuisine, extensive therapies and healing modalities, rejuvenating treatments and luxurious home comforts, this is it.  

Details: Lot 705 Maslin Street, Bridgetown, (08) 9761 1420

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For locals and visitors alike, experience a spa retreat like no other at one of these breathtaking locations in Tasmania, Australia.

PURE LUXE
Waldheim Alpine Spa At Peppers Cradle Mountain Lodge

The place: The spa well and truly makes the most of its spectacular location, overlooking the Cradle Mountain and its ancient forests, snow-capped pine trees and crisp mountain streams. Drop in and ease your body after a day of bushwalking in the mountains.

The experience: There are many luxurious face and body treatments on offer, each using completely natural Tasmanian-made skincare products. Revel in treatments like Highland Healing, where your therapist will customise a 60-minute full-body massage, relieving tension in your weary legs and shoulders.

Details: 4038 Cradle Mountain Road, Cradle Mountain, (03) 6492 2100

WELLNESS
Harmony Hill Wellness & Organic Spa Retreat

The place: This 42-acre bush retreat, perched high in the hills above Hobart, draws on both Eastern and Western therapies. There are three treatment rooms, a sauna and a hot tub. Their skilled therapists will assess your condition holistically, drawing on their knowledge of Ayurvedic medicine and Asian philosophies to advise you on a rebalancing treatment.  

The experience: The five-night detox retreat, including daily yoga and meditation, massages and healing treatments including reflexology.

Details: 210 Old Bernies Road, Margate, (03) 6294 8177

 

 

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For secluded locations and breathtaking scenery, relax your body and soul at one of these spa retreats in South Australia.

 

PURE LUXE
Southern Ocean Lodge

The place: Due to its truly secluded location, perched high on a cliff top, you can only access the treatment rooms via a boardwalk through the coastal flora. Once you reach your private oasis, admire the view, rewind and relax, soaking up the sounds of waves crashing in the background.

The experience: Their Ligurian Honey and Almond Wrap features ingredients that are locally produced. The 90-minute treatment begins with a Bay of Shoals mineral salt exfoliation before you’re wrapped in a cocoon of nourishing honey and almonds. You’re then treated to a massage using essential oil sourced from around the island, and a spritz of fragrant wild rosella flower mist.

Details: Hanson Bay Road, Kingscote, (02) 9918 4355

WELLNESS
Kangaroo Island Health Retreat

The place: Want your spa treatments served up alongside spectacular scenery, wildlife and locally produced gourmet food? Book yourself a stay at the world-renowned Kangaroo Island Health Retreat. This empowering, educating and healing experience will leave you totally refreshed by the time you return home.

The experience: One of their signature multi-day programs includes a health assessment, daily mentoring, yoga, pilates, meals and cooking classes, plus massage treatments, nutrition lectures and a post-program follow-up.

Details: 227 Bates Road, Emu Bay, Kangaroo Island, (08) 8553 5374

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Let us take you on a tour of beauty around Australia this Valentine's Day.

Whether you fancy a cut and polish or want to reset in a luxe retreat admist Balinese gardens, we've found a spa to suit.

  Victoria

 

  New South Wales

 

  Queenland

 

  ACT

 

  South Australia

 

  Tasmania

 

  Western Australia

 

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Treat yourself at one of these beautiful escapes in the nations capital, Australian Capital Territory and let your body heal and relax.

PURE LUXE

Geranium Day Spa For Women

The place: This picturesque bush retreat for women is perfect for a getaway with your favourite lady pals, or by yourself if you’re partied out or just need to reflect and relax. The day spa, situated just 30 minutes outside of Canberra, is sustainable; meaning every drop of water is recycled and directed back toward their gorgeous gardens and tree-planting program.

The experience: Geranium House’s detox spa package — a two-hour body buffet including litho-cal body peel, detox-thalasso body wrap, and aromatherapy massage.

Details: 154 Fairview Road, Springrange, (02) 6230 9220

WELLNESS

Live Well Spa and Wellness Centre

The place: Get back in touch with your spiritual self and allow your body to heal and relax at Live Well. Located in a restored heritage building, this holistic wellness centre amalgamates luxury treatments and cutting-edge complementary medicine including acupuncture, naturopathy, remedial massage and osteopathy.

The experience: Splendour, a delightfully indulgent treatment that includes a full-body relaxation or remedial massage, ‘Juice Blend’ customised facial and time in the recovery pod with a hot herbal tea in hand.

Details: 35 Murray Crescent, Manuka, (02) 6295 0400

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Experience a true Balinese spa escape at these top spa retreats in Queensland, Australia.

 

PURE LUXE

Ikatan Balinese Day Spa

The place: Voted best destination spa in Australia, Ikatan Balinese Day Spa is set on an acreage just a few minutes outside of Noosa. Truly tranquil, it boasts gorgeous Balinese gardens and villa-style treatment rooms that truly embrace nature – slightly redolent of a traditional Balinese village. Set deep within the trees, their air-conditioned treatment rooms and open-air pavilions are mini paradises within a paradise. You feel deeply relaxed almost straight away.

The experience: Go all out with a Retreat Day Package, which includes yoga, meditation, meals and spa treatments. Alternatively, opt for the Kharma Rejuvenation Package which includes a coconut scrub and skin wrap followed by an hour-long Balinese massage and personalised anti-ageing facial, ending with lunch and tea in the garden, and a deluxe pedicure.

Details: 46 Grays Road, Doonan, (07) 5471 1199

One Wybelenna Day Spa

The place: Located in Brookfield, 20 minutes from Brisbane’s CBD, One Wybelenna offers a range of sublime treatments such as the deluxe chocolate scrub, crystal and pearl elixir for face and body, and a Padabhyang Indian foot and leg massage. The architecturally designed space features stunning gardens, a lap pool and spa and multiple lounging areas designed to complement the subtropical climate.

 

The experience: The Crystal and Pearl Elixir treatment is a combined face and body therapy using extracts of precious stones and minerals to energise and firm the skin. All-over body exfoliation merges with an exquisite massage for silken smoothness. Crystals are placed on the body’s seven chakra points to restore energy levels to balance while a Pearl Noir Facial uses black pearls – said to have powerful anti-ageing effects. 120 minutes, $325.

Details: 1 Wybelenna Street, Brookfield, (07) 3878 7549

WELLNESS

Gwinganna Lifestyle Retreat

The place: A weekend spent at Gwinganna in Tallebudgera will leave you relaxed, revived and re-energised. Nestled in the lush Gold Coast hinterlands, Gwinganna offers everything from yoga to tai chi classes, naturopathic consultations to detox body wraps – even surfing lessons. Whatever you need to unwind. You may just run into Hugh Jackman there.

The experience: Why not make a week of it and try the seven-day Gwinganna detox package? You don’t have to be a health nut to appreciate the freshly prepared organic meals, spa treatments and lifestyle workshops. A thoroughly enriching mind, body and soul experience.

Details: 192 Syndicate Road, Tallebudgera, 1800 219 272

Daintree Eco Lodge and Spa

The place: All treatments take place in a truly healing environment – the heart of the Daintree Rainforest – for maximum relaxation. Feel the natural vitality of the surrounds. The treatments integrate the wisdom of ancient cultures and medicines, spirituality and healing, preserving indigenous traditions.

The experience: The Walbul-Walbul (‘Butterfly’) treatment sees you melt away with a drizzling of warm oil and a sprinkling of desert salt. Enjoy a luxurious massage and exfoliation before being cocooned in warm and nourishing mud. The treatment’s based on the caterpillar’s transition into a beautiful butterfly. Immersed in the ancient rainforest, and with the soothing sounds of the waterfall as your soundtrack, you’ll feel one with nature in no time.

Details: 3189 Mossman-Daintree Road, Daintree, (07) 4098 6100

 

 

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From resorts and spas, to lifestyle and beauty retreats, find an escape at one of these top locations in New South Wales, Australia.

 

PURE LUXE
Nature’s Energy

The place: Everything is based on earthy elements at Nature’s Energy in Sydney’s Balmain. The spa baths are surrounded by dark cobbled stones, creating an experience akin to being in a secluded rainforest. Just leave the kids at home.

The experience: Book yourself in for an indulgent massage with hydrating, sweet-smelling products such as shea butter and coconut, sunflower and jojoba oil. Your skin feels amazing after! They also perform massages tailored to expectant mothers and sports professionals.

Details: 312 Darling Street, Balmain, (02) 9555 5533

Pañpuri Organic Spa

The place: Pañpuri Organic Spa combines traditional Indonesian and Cambodian influences with a truly modern feel. Walk in from the street, entering through wooden, black-lacquered doors into a peaceful haven. Everything is organic, from the welcome tea and bathrobes to the cotton buds and slippers. Sharon Stone and Richard Gere are regular clients at Pañpuri in Bali and Spain, so you’re in good company.

The experience: The Mali Moonlight Massage, which is a combination of traditional Thai massage, aromatherapy, reiki and acupressure techniques. The perfect antidote to those tiresome back knots. A dip in the hydrotherapy bath and steam room are also a must.

Details: 55 Miller Street, Pyrmont, (02) 9660 1916

 

WELLNESS

Byron at Byron Resort & Spa

The place: Want total mind, body and soul regeneration? At Byron at Byron Resort & Spa, there are six luxurious treatment rooms specialising in several signature relaxation, renewal and results-focused treatments. All treatments encompass native Australian ingredients, such as macadamia nut and fragonia, for a distinctive Byron Bay feel. At the resort, there’s also reflexology, naturopathic consultations, tarot card readings, acupuncture and daily yoga classes to while away the day.

The experience: The uber-indulgent Cypress Sojourn, which is $370 for three hours of bliss, is the ultimate face and body therapy, commencing with an invigorating body brush followed by a relaxing full-body aromatic massage. You’re then treated to a Pevonia facial, manicure and pedicure, including an aromatic salt footbath and massage.

Details: 77–97 Broken Head Road, Byron Bay, (02) 6639 2110

Gaia Lifestyle Retreat

The place: Gaia was launched by Olivia Newton-John and her interior designer friend Gregg Cave in 2005. Located in the lush, emerald-green hinterland of Byron Bay, this soul-soothing hippy hangout is your much-needed weekend reprieve from deadlines, to-do lists and the stresses of work and city life. Everything at Gaia works to detox the mind and body, from the psychic readings and balancing therapies to the spa treatments and menu. Daily activities such as yoga and tai chi are also thrown into the experience. Oprah is reportedly a fan.

The experience: The treatments draw on massage and healing techniques from around the world. The most ludicrously indulgent is the Gaia Goddess (or Gaia Man) which involves four-and-a-half hours of pure luxe, including a body polish and massage, mask, scalp massage, facial, hand and foot treatment with locally made organic products. If you want to try something different, opt for the Esoteric Breast Massage. By far the most ‘hippie’ treatment on the menu, it focuses on restoring ‘nurturing honour’ to the fairer sex.

Details: 933 Fernleigh Road, Brooklet, (02) 6687 1216

 

 

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Want to escape the city buzz or relax in exclusive inner city getaways? There's plenty to experience in Victoria.

 

PURE LUXE

Spa de Marrakech

The place: A traditional Moroccan bathhouse in Victoria’s picturesque Yarra Valley. There’s a steam temple, and treatments include colour therapy sessions, aromatherapy massage, radiant facials and exquisite dining. At the centre, you’ll find a Roman bathhouse where guests can relax in hot mineral spring water. It’s the perfect setting for a girls’ getaway, romantic couples retreat or solo R ’n’ R.

The experience: After your aromatherapy massage or facial, indulge your tastebuds with a Moroccan feast comprising tagines, pastries, harira soup and Persian love cakes prepared by the in-house chef.

Details: 14 Mountain Crescent, Montrose, (03) 9737 0413

Lavanya Day Spa

The place: Whether you spend an hour or half a day at Lavanya Day Spa, your experience is sure to be second to none. Nestled inside the award-winning Captains Retreat B&B, Lavanya will have you feeling deeply relaxed the moment you walk through their door. With a penchant for premium quality and local ingredients, the treatments are good for the body, soul and planet.

The experience: Indulge with their signature Paprika Power facial and full body massage and escape for two hours into a haze. Paprika stimulates the natural circulation in the skin, working to detoxify, oxygenate and rejuvenate.

Details: 2 Ferguson St, Williamstown, (03) 9681 9587

WELLNESS

Peninsula Hot Springs

The place: Soak up the tranquil bushland surrounds and fresh air at Peninsula Hot Springs, Australia’s first natural geo-thermal springs. There are 20 different bathing experiences with both a social bathhouse area and secluded private area for chill-out time. Add on a luxurious treatment – from facials and salt scrubs to hot stone treatments and body wraps – inspired by traditional Aboriginal ingredients and techniques. You’ll quickly edge your way closer to inner zen.

The experience: The hour-long Mala Mapi treatment begins with an aromatic oil massage and desert salt exfoliation followed by a warm silky and mineral-rich Mapi mud mask and de-stressing scalp massage.

Details: Springs Lane, Fingal, (03) 5950 8777

Norbu Urban Retreat at The Olsen Hotel

The place: In the award-winning Olsen Hotel, Norbu Urban Retreat is a holistic wellness centre that integrates luxuriant treatments with an extensive range of health and wellness options. All treatments are designed to boost circulation, increase oxygenation to optimise organ function and remove toxins.

The experience: Try the signature Berry Refined Firming Peel by Eminence. The exfoliation aids greater penetration and absorption of the actives, with a yummy fruit cocktail of blueberries, raspberries and blackberries infusing the skin with antioxidants to tighten tissue. After one exfoliating treatment, your expression lines appear relaxed, skin is glowing, texture is smoother and skin is plumped.

Details: Mezzanine, The Olsen, 637 Chapel Street, South Yarra, (03) 9040 1199

 

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