We've all had those restless nights when sleep just won't come. You toss and turn, feeling the frustration grow as the clock ticks on. The stress of lying awake only amplifies your anxiety. You wonder how to quiet your mind and find that much-needed rest, all while dreading the fatigue and endless cups of coffee that will follow the next day. The worry adds to the sleeplessness.Acute and chronic insomnia is common. Approximately one in three adults experience insomnia symptoms, and about 10 percent meet the criteria for an insomnia disorder.In Australia, most people will face insomnia at some point in their lives, with around 10 percent experiencing mild insomnia. It is more prevalent among females and older adults. Insomnia can manifest in various ways, including:Difficulty falling asleepWaking up during the nightWaking up too earlyFeeling tired or sleepy during the dayFeeling cranky, depressed, or anxiousDifficulty paying attention, focusing on tasks, or remembering thingsMaking more errors or having more accidents.Treatment Options: Insomnia is treatable. Often, the key lies in adjusting your daily and bedtime routines. Some find relief through medication, counselling, or a combination of both, especially when anxiety or low mood contributes to their insomnia.Common sleep medications include sedative-hypnotics such as benzodiazepines. Short-acting benzodiazepines are used as sleeping pills, while long-acting ones are prescribed for anxiety. However, there is a risk of developing a tolerance with long-term use.Melatonin, a naturally occurring neurotransmitter that regulates the sleep-wake cycle, is gaining popularity. According to Johns Hopkins Medicine sleep expert Dr Luis F. Buenaver, Ph.D., "Your body produces melatonin naturally. It doesn’t make you sleep, but as melatonin levels rise in the evening, it puts you into a state of quiet wakefulness that helps promote sleep."Dr Buenaver suggests that while most people produce enough melatonin on their own, there are steps you can take to optimise its production."Create optimal conditions for melatonin by keeping lights low before bed, and stop using your computer, smartphone, or tablet. The blue and green light from these devices can neutralize melatonin’s effects," he advises.Exposure to daylight during the morning and afternoon can also help regulate your melatonin production.Non-drug treatments: The good news is that several non-drug treatments for insomnia can be tried at home. By changing some of your habits and routines, you can improve the quality of your sleep. Tips for better sleep:Follow a sleep schedule: Maintain consistent bedtime and wake-up times every day, including weekendsStay active: Regular physical activity promotes better sleepCheck your medications: Some medicines can interfere with sleepLimit or stop naps: Napping during the day can disrupt your sleep cycleLimit caffeine, alcohol, and nicotine: These substances can affect your ability to fall and stay asleepManage pain: Don't tolerate pain; address it to ensure it doesn't interfere with your sleepAvoid large meals and excessive fluids before bed: These can disrupt sleep.By making these changes, you may find it easier to fall asleep and stay asleep. Nighty night!

Caffeine is a stimulant and the most commonly used drug in the world. Data from a survey on attitudes towards coffee conducted in Australia in 2022 showed that coffee culture is deeply embedded in the Australian lifestyle, with coffee being the main mode of caffeine consumption for over half of the people surveyed. Amid myths and controversy about whether caffeine is good or bad for us, evidence suggests that moderate coffee consumption can bring both benefits and risks.Caffeine is considered to be both a drug and a food additive. The widely accepted recommendation is a maximum intake of 400mg a day - about 4 or 5 cups of coffee. This amount is not associated with negative effects. There is no set limit for children, but the consumption of caffeine and other stimulants by children and adolescents is discouraged by medical professionals.Seventy-five per cent of survey respondents claimed that they enjoy at least one cup of coffee a day. Twenty-eight per cent of Australians reported that they enjoy three or more cups of coffee a day. Benefits can include increased alertness, energy, and concentration, so every day, millions of people consume caffeine to increase wakefulness, alleviate fatigue, and improve concentration and focus.Caffeine features in tea, coffee, and chocolate, and it is regularly added to gum, jellybeans, waffles, water, syrup, marshmallows, sunflower seeds, and other snacks. Caffeine occurs naturally in the leaves, seeds, or fruit of more than 60 plant species, including coffee beans, tea leaves and buds, kola nuts, cacao beans, guarana seeds, and yerba mate leaves.Caffeine may have some wide-reaching health benefits, but not all of these have been fully confirmed by definitive research, including:Easing certain types of headaches or migrainesBoosting weight loss or preventing weight gainIncreasing attention and alertnessImproving physical performanceEnhancing some thinking skills and slowing mental declineReducing the risk of developing Alzheimer’s diseaseBoosting long-term memoryDecreasing the risk of cirrhosisHelping protect people from an eye disorder known as blepharospasmPotentially protecting the lens of the eye against damage that could lead to the formation of cataractsGuarding against certain skin cancersLowering the risk of developing kidney stonesLowering the risk of death from oral cancer, and reducing the risk for other cancers (endometrial, prostate, head and neck, breast, liver)Lowering the risk of strokeLowering the risk of developing type 2 diabetes.In some types of headaches, the blood vessels in the brain dilate or swell, expanding into the surrounding tissues, which triggers pain. Consuming caffeine, which narrows the vessels, can ease or even reverse some headache pain. Ironically, a sudden lack of daily caffeine can cause a headache.Caffeine may boost weight loss or prevent weight gain by suppressing the appetite and temporarily reducing the desire to eat, and by stimulating thermogenesis, so the body generates more heat and energy from digesting food. Weight loss products that are marketed as thermogenic may contain caffeine and ephedra, or ephedrine. Research has not confirmed long-term results.In prescription and over-the-counter medicines, caffeine is used to treat tiredness and drowsiness, and to improve the effect of some pain relievers. It belongs to a group of medicines called central nervous system stimulants. A 75mg serving of caffeine can increase attention and alertness, and a 160-600mg dose may improve mental alertness, speed reasoning, and memory. However, caffeine is not a substitute for sleep and should not regularly be used for this purpose. If overused it can also lead to insomnia and headaches.Caffeine can improve physical performance during endurance exercise. The Australian Institute of Sport recognises that caffeine can increase endurance performance, endurance capacity, and reduction in perceived exertion. However, the effects on short-term, high-intensity exercise remain inconclusive.Studies have suggested that drinking coffee may help enhance some thinking skills and slow the mental decline that comes with age. However, more research is needed to confirm this. Research has found that lifelong caffeine consumption may reduce the risk of developing Alzheimer’s disease. Studies have also reported that people with higher coffee consumption have a lower risk of Parkinson’s disease.Research from Johns Hopkins University in Baltimore suggests that a dose of caffeine after a learning session may help boost long-term memory.It has been suggested that caffeine enemas may help prepare the colon for an endoscopy or colonoscopy by supporting the excretion of bile through the colon wall. Advocates claim that a caffeine enema increases the levels of glutathione, an antioxidant, and so supports the natural processes of detoxification in the liver. However, at this time there is little evidence to support this theory.Coffee consumption may help decrease the risk of cirrhosis and slow the rate of disease progression in hepatitis C infection. Observational studies have found that coffee may have protective benefits for people with hepatocellular cancer.There is some evidence that caffeine may help protect people from an eye disorder known as blepharospasm. This condition, caused by abnormal brain function, makes people blink incessantly and can leave them functionally blind.Researchers have found that caffeine may help protect the lens of the eye against damage that could lead to the formation of cataracts.Some scientists have suggested that caffeine may guard against certain skin cancers. One team found that caffeine applied directly to the skin of mice helped prevent damaging ultraviolet light from causing skin cancer. Others have linked the consumption of three cups of coffee a day with a 21 percent lower risk of developing basal cell carcinoma in women, and a 10 percent lower risk in men, compared with drinking less than one cup per month.A study of 217,883 participants analysed the association between caffeine intake and the risk of developing kidney stones. Those who consumed more caffeine had a lower risk of developing kidney stones.In a study of 968,432 men and women, participants who drank more than four cups of coffee a day had a 49 per cent lower risk of death from oral cancer, compared with those who drank no coffee at all or only an occasional cup.Other possible cancer-related benefits include:A lower risk of endometrial cancerA reduced risk of prostate cancerProtection against head and neck cancerProtection against the recurrence of breast cancer.Data for 34,670 women in Sweden without a history of cardiovascular disease indicated that women who drank more than one cup of coffee per day had a 22-25 percent lower risk of stroke compared with women who drank less. Low or no coffee drinking appeared to be linked to an increased risk of stroke.One longitudinal study found that participants who increased their coffee intake by more than one cup a day over a four-year period had a 1 percent lower risk of developing type 2 diabetes compared with people who did not change their intake. People who lowered their daily consumption by more than one cup of coffee showed a 17 per cent higher risk for type 2 diabetes. A study published in Diabetes Care in 2004 linked high coffee consumption over a period of four weeks with increased fasting insulin concentrations. However, the reasons for the link were unclear. It may be due to lowered insulin sensitivity, meaning the body does not use the insulin produced efficiently. The team called for more investigation before asserting that high coffee consumption lowers the risk for type 2 diabetes.These prospective benefits stated, it is important to note that high consumption of caffeine may not be healthy. It may have a negative impact on pregnancy, fertility, glucose control, and other aspects of health.The recent trend of adding caffeine to drinks and snacks that do not naturally contain it has raised new concerns, such as the question of energy drinks, and whether caffeine overdose could occur. Having said that, caffeinated energy drinks are unlikely to be hazardous unless consumed with alcohol.Caffeine is unsafe when used in very high doses, as it can cause irregular heartbeat and even death. Products with very concentrated or pure caffeine have a high risk of being used in doses that are too high, which is why pure and highly concentrated caffeine food products (including pure caffeine powders) are banned from retail sale in Australia.Despite its widespread use and numerous benefits, caffeine is a powerful substance that should be consumed with caution. Moderation is key, as excessive intake can lead to adverse health effects. Understanding the balance between benefits and risks can help individuals make informed choices about their caffeine consumption. As research continues to unfold, staying updated on the latest findings will ensure that we maximise the positive effects of caffeine while minimising potential harms.

As parents, we often find ourselves juggling multiple responsibilities, and never more so than during school holidays.Between work, household chores, and caring for our children, it can be challenging to prioritise physical activity.However, being a positive role model for our kids and maintaining our own health are essential. Here are some easy ways to help you stay active while spending quality time with your small people these holidays:Children learn by watching us. When they see us moving, they’re more likely to join in. Whether it’s a morning jog, a silly dance-off, or a yoga session, involve your kids and make it enjoyable. Find a park with outdoor fitness equipment. While your kids play on the swings or climb the jungle gym, you can sneak in a workout. Try pull-ups on the bars, step-ups on the benches, or even squats using your child as a weight! If you’re near a pool, take advantage of it. While your kids splash around, swim laps. It’s a fantastic full-body workout, and your kids will see that swimming isn’t just for play—it’s a valuable skill. When your kids ride their bikes or scooters on the track, join them - run alongside or power-walk. It’s an excellent way to get your heart rate up while enjoying the outdoors together.You don’t need expensive equipment to stay active. Grab a frisbee and head to the park. Frisbee is not only fun but also great for agility and coordination. Kick a footy or hit a tennis ball against a wall – turn it into a competition and see who can keep it going the longest. These simple activities engage everyone.Organise family games that involve movement. Tag, hide-and-seek, or a mini obstacle course in the backyard—these games keep everyone active and laughing and strengthen family bonds.Remember, consistency matters more than intensity. Even short bursts of activity add up over time. So, whether it’s a quick sprint or a leisurely walk, embrace the opportunity to move with your kids. Your health and their well-being will thank you.

Maintaining a positive outlook on life can sometimes feel like a challenge, but incorporating small, everyday actions can make a significant difference in lifting your mood. Here are some practical tips and insights on how to boost your happiness and well-being.A little activity every day: Engaging in small activities daily can greatly enhance your mood. Opt for the stairs instead of the lift or take short breaks to stretch your legs if you're seated for long periods. These minor adjustments not only improve your physical health but also boost your mental well-being.Connect with friends: Meeting a close friend for a walk or making a phone call if they are far away can work wonders for your mood. Conversations with someone you care about can make you feel supported and less stressed. According to research, such interactions can strengthen your immune system, improve heart health, and overall enhance your mood.John Hopkins Medicine emphasises that taking steps to improve physical health can help boost mood and ward off depression.Here are some QUICK tips to lift your mood:Chat! – Engage in a real conversation with a cheerful friend.Smile! – Simply smiling can lead to a positive mood.Laugh! – Find something that makes you laugh.Think positively! – Focus on positive thoughts.Meditate – Take time to relax and clear your mind.Get moving! – Physical activity is a great mood booster.Look at old photos! – Reminisce happy memories.Listen to happy music! – Play your favourite upbeat tunes.Play with your pet! (or some else’s) – Spending time with pets can be very uplifting.Have a little dark chocolate – A small treat can improve your mood.Go outside and exercise – Fresh air and exercise are vital.Eat something healthy – Nourish your body with healthy foods.Have sex – Physical intimacy can boost mood.Rest – Ensure you are getting enough sleep.Take a break or a holiday – A break can rejuvenate your spirit.How to fix a low mood and overcome sadness:Acknowledge what’s happening: feel and observe the sadness – It’s okay to feel sad. Acknowledge your emotions and your feelings. Identify what makes you unhappy. Share with friends, family, or a health professional.Take care of yourself – Prioritise self-care and make simple lifestyle changes in order to feel happier. Physical activity can improve mood.Embrace the present – Live in the moment. This removes anxiety.Maintain connections with others – Stay in touch with loved ones.Raise your self-esteem and be kind to yourself – Practice self-compassion and be gentle with yourself. Work on feeling better about yourself.Perform regular aerobic activity – Keep your body moving. Great for the circulation too!Seek professional help – If sadness persists, consult a professional. Make an appointment with a counsellor, because talking through your concerns can provide relief.Ways to increase joy:Do something joyful! – Engage in activities that bring you joy.Develop gratitude – Appreciate what you have. This is powerful indeed!Dedicate yourself to others – Helping others can bring joy. Mum lived by that maxim and was one of the happiest people I’ve ever known.Connect with your spiritual side – Explore spiritual practices.Discover something new – Learn and grow.Take moments of pleasure – Enjoy little moments of happiness.Pay attention to the good – Focus on positive aspects of life.Limit negativity – Reduce exposure to negative influences.By integrating these practices into your daily routine, you can significantly enhance your mood and overall quality of life. Remember, small steps can lead to big changes.If you are having suicidal thoughts, please contact Lifeline for immediate help (13 11 14).

Turmeric (Curcuma longa) has been used for over 4,000 years to treat a variety of conditions, revered for its potent anti-inflammatory and antioxidant properties. As we age, it's natural to seek ways to enhance our health and vitality. When a friend mentioned the benefits she experienced from a turmeric and ginger tonic, I decided to investigate further.Research supports turmeric's potential benefits for a range of health issues, including inflammation, hay fever, indigestion, degenerative eye conditions, metabolic syndrome, arthritis, hyperlipidemia (high cholesterol), anxiety, post-exercise muscle soreness, and kidney health. Intrigued by these findings, I was particularly interested in turmeric's potential to improve digestion, as curcumin, the active compound in turmeric, may work as effectively as heartburn medication.Daily turmeric consumption: is it safe?  Turmeric is generally safe for daily use. Most studies have used doses of up to 1.5 grams daily for up to nine months without significant side effects. However, it's always wise to consult with your doctor before adding any new supplement to your routine, especially to ensure it doesn't interact with any medications you may be taking.A simple and tasty turmeric tonic recipeHere's an easy-to-make turmeric tonic that's both delicious and nutritious. This recipe requires just five ingredients and takes only minutes to prepare.Ingredients:1 tablespoon fresh grated turmeric (or 1/2 teaspoon ground turmeric)1 tablespoon fresh grated ginger (or 1/2 teaspoon ground ginger)Juice of 1 lemon, plus some rind1-2 teaspoons maple syrup or honey (if required)A pinch of cayenne pepperInstructions:Combine the turmeric, ginger, lemon juice, lemon rind, maple syrup or honey, and cayenne pepper in a saucepan. Add three cups of filtered water and simmer for three minutes – do not boil.Remove from heat and let cool slightly.Strain the mixture into 3-4 serving glasses. Dilute with more water if the taste is too strong.Enjoy one serving immediately and store the rest in the fridge for up to three days. This tonic can be enjoyed warm or cold.With just 13 calories per serving and zero fat, this tonic is a light and refreshing addition to your daily routine. After incorporating it into my diet for two weeks, I noticed a positive difference in my digestion and even found my jeans fitting a bit looser. I plan to continue enjoying this golden elixir and hope you experience similar benefits!

Within the health sector, backflips performed by the Chiropractic Board of Australia (CBA) around parameters relating to spinal manipulation of infants has caused a stir. An interim ban, initially implemented in 2019, was revoked in late 2023, which triggered a public outcry. The interim ban has now been reinstated, following requests for further investigation by the Minister for Health and Aged Care, Mark Butler.The CBA initially placed the ban on chiropractic care on infants under the age of two following release of a video, revealing a two-week-old baby being suspended upside down by Melbourne-based chiropractor, Andrew Arnold, who was performing spinal manipulation. Arnold also applied a spring-loaded device, an ‘activator,’ to the baby’s spine.Victorian Health Minister, Jenny Mikakos, considered this footage ‘deeply disturbing’, and called for an investigation into Arnold’s practice by CBA and Australian Health Practitioner Regulation Agency (AHPRA). Despite ongoing concerns, CBA released a statement on 29 November 2023, permitting chiropractors to resume providing paediatric care. It was stated that the reinstated practice must adhere to specified guidelines, including providing “the parent/guardian with information about the risks and benefits of the proposed treatment and the risks of receiving no treatment.”However, scientific research yields inconclusive evidence around risks and effectiveness, inhibiting the ability for guardians to provide informed consent. Recent studies by Safer Care Victoria (2019) and Cochrane Australia (2022) revealed inconclusive results, which raised questions from Australian health ministers regarding on what grounds the ban was revoked. “Health Ministers have now written to the Chiropractic Board, seeking an urgent explanation on their decision to allow a resumption of spinal manipulation of infants under two, in spite of two reviews concluding there was no evidence to support the practice,” Minister Butler released in a statement shortly after the ban was lifted.Following discussion at the Health Ministers’ Meeting on 14 June, the decision was again reversed. A statement released by CBA on 17 June confirmed restrictions inhibiting chiropractors to perform spinal manipulation on infants under two has been reinstated, “until further consultation with Health Ministers can allow for developing a final position.”Board Chair Dr Wayne Minter stated that while there has been no evidence of serious harm to infants, the Board has a duty to protect the public.“We look forward to working with Ministers to develop an evidence-based final policy on paediatric care that balances the paramount need to protect patients, with the right for parents and other patients to have a say in the care they choose,” said Dr Minter. “The Board is committed to ensuring the public has access to, and receives, safe, ethical and competent care from registered chiropractors.”The CBA confirmed that the “Board will consider its obligations under the National Law and any further decisions by Health Ministers in developing a final position.”Until then, the interim policy remains in place. Minister Butler concluded that, “this is the right decision by the CBA”.

We’ve all experienced failures in our lives – most commonly relationships and career moves. Regardless of the area of failure, bouncing back is really about learning from your experiences. It may simply have been the wrong path for you. So, take stock and reassess what you want and where you want to go next. Picking up the pieces after a failed career step and regaining self-confidence can be challenging but it can ultimately become a rewarding process. Here are some ideas to help you navigate this journey.Taking the example of a false move in your career, perhaps your business venture died, or you were unexpectedly ousted from a job? Although your emotions will probably take centre stage for a while, and it's natural to feel disappointed, frustrated, or even embarrassed. Allow yourself to experience these emotions, but don't let them define you. When you take some time to understand what went wrong, this honest reflection can provide valuable insights and help prevent similar issues in the future.An important next step is to shift your perspective. Instead of seeing failure as a dead-end, reframe it as a stepping stone. You can view every setback as a chance to grow and learn. Nothing is ever a total loss either – you can recognise and celebrate your achievements, no matter how small. This can help rebuild your confidence incrementally.It’s really important also to develop a growth mindset and focus on what you can control. So, concentrate on actions and behaviours you can change rather than dwelling on aspects beyond your control.Another important step is to set realistic future goals. Break down your objectives into manageable steps. Achieving these smaller goals can create momentum and boost your self-esteem.Support and feedback from mentors and peers will also help, as you surround yourself with supportive individuals who can offer guidance, encouragement, and constructive feedback. Be open to feedback and constructive criticism which can be incredibly valuable. Use it to improve and refine your skills and approach.It may also be time to invest in self-improvement and upskilling. Consider taking courses, attending workshops, or seeking additional training to build your expertise and confidence. In a similar vein, it’s always wise to stay updated. Keep abreast of industry trends and developments. Being knowledgeable can increase your confidence and make you more adaptable.Practice self-care, by maintaining a healthy work-life balance. Ensure you are taking care of your physical, mental, and emotional well-being. By developing healthy coping mechanisms, for example engaging in activities like exercise, meditation, or hobbies. will help reduce stress and promote relaxation. Now it’s time to rebuild your professional brand, by updating your resume and LinkedIn profile. Be positive: highlight your strengths, skills, and achievements. Never use apologetic language. A polished professional profile can boost your confidence. If this is not your forté, there are people who specialise in polishing resumes, and this is money well spent if you want to stand out. You can also actively network, by attending industry events, joining professional groups, and connecting with others in your field to create new opportunities.The key to success is staying persistent - and patient. It’s important to understand that rebuilding can take time. Be kind to yourself as you work towards regaining your confidence. Progress may be slow, but persistence is key.Stay resilient and keep pushing forward, even in the face of new challenges. Each step you take brings you closer to recovery and success.Remember, failure is not the opposite of success; it's a part of it. By learning from your experiences and continuously striving for improvement, you can bounce back stronger and more confident than before. Maybe that former job or career was not right for you and now you have the opportunity to get back on track. P.S. It’s a very similar process to recover from a failed relationship – except for the resume part!

Scientific research highlights the danger of chronic, low-grade inflammation, which contributes to cardiovascular diseases, cancer, type 2 diabetes, and various other health conditions. With three out of five deaths attributed to inflammation-related diseases globally, the urgency to address this issue cannot be overstated.When the body detects foreign elements like invading microbes, plant pollen, or chemicals, the immune system springs into action, initiating a process known as inflammation. While intermittent bouts of inflammation serve to protect against threats, persistent inflammation -occurring even in the absence of imminent danger -poses a significant risk. Chronic inflammation is increasingly linked to many prevalent diseases, including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's.Medical experts advocate for an anti-inflammatory diet as an effective strategy to effectively combat inflammation. Choosing foods with anti-inflammatory properties can potentially reduce the risk of illness. Conversely, consistently consuming inflammatory foods may exacerbate the disease process.Dr. Frank Hu, from the Department of Nutrition at the Harvard School of Public Health, emphasises the pivotal role of dietary choices in inflammation management. He asserts, "Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects."To minimise inflammation, it is advisable to reduce or avoid certain foods known to trigger inflammatory responses, such as refined carbohydrates, fried foods, sugary beverages, red and processed meats, and unhealthy fats. Not surprisingly, these same foods are generally considered bad for our health. Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn't the sole driver. "Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake," Dr Hu says.So what foods should we be eating? An anti-inflammatory diet should prioritise foods rich in antioxidants and polyphenols, such as tomatoes, olive oil, green leafy vegetables, nuts, fatty fish, and select fruits like strawberries, blueberries, cherries, and oranges. These dietary components have been linked to reduced inflammation markers and lower risks of cardiovascular disease and diabetes.Incorporating coffee, which contains anti-inflammatory compounds, into one's diet may also provide protective benefits against inflammation.For overall inflammation reduction, adopting a healthy diet is paramount. The Mediterranean diet, characterised by its emphasis on fruits, vegetables, nuts, whole grains, fish, and healthy oils, aligns closely with the principles of anti-inflammatory eating.In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life," Dr. Hu says.Photo source: Harvard Health

Last month, I wrote about the importance of prioritising time for physical activity, and the need to treat it as a must-do rather than a luxury if we want to stay well enough to carry out all our other responsibilities. Although, statements like this can draw eye-rolling from busy people (me included) when you feel like you might have more chance getting to the moon than to the gym during the week, with all of your daily commitments. There is good news, however, for people who are not considered ‘regularly active’ by current World Health Organisation standards (i.e. 150 minutes of moderate to vigorous physical activity over three or more days of the week). Recent research (JAMA, 2023) has shown that people who do all of their physical activity concentrated in just one or two days each week still have the same cardiovascular benefits as those who exercised more regularly. This means that “weekend warriors”, or those who are able to do 150 minutes of exercise in just one or two outings each week, are still much better off health-wise than those who are inactive. Of course, there are other advantages to exercising regularly, but this flexibility in the way we can accumulate health benefits is encouraging for time-poor individuals. Another option for fitting exercise into a busy schedule could be through short bursts of vigorous physical activity during everyday life. These activities can include tasks such as carrying shopping bags, walking uphill and stair climbing. One recent population study (Nature Medicine, 2022) indicated that people who were classified ‘inactive’ but did three to four short (less than one minute) bursts of physical activity everyday had up to a 40 percent reduction in premature death from any cause, as well as death from cancer. Such findings are impressive and align with what we already know about the benefits of more structured high intensity exercise training (short bouts of intense activity followed by rest). This is still an emerging area of research, but for those of us who find structured physical activity unfeasible for whatever reason, this news is very welcome indeed. So, if getting active feels like an impossible task, don’t despair - take the stairs, go for that long Sunday walk, and remember that every little bit counts.

On this particularly gorgeous Sunday (26 May), more than 60 people chose pickleball over sunshine as they gathered at the Kiama Leisure Centre for an open trial day.“It’s been good,” says ten-year-old Keyur Kathard, who was one of the first players to hit the court shortly after 11:00am. He started playing pickleball last year, and plays regularly on Friday evenings in Shellharbour. “The smashing, when you get a smash in,” is the best part about pickleball, he says.His partner during the first game, Debra Neden-Masters from Albion Park, hasn’t played a lot, which is why she picked the beginner/intermediate session. “Great! For a person my age, it’s an easy exercise. It’s not a tennis court,” she says while taking a breather off the court. “Still get the sweat as you can see,” Neden-Masters continues, sporting a healthy glow.Wayne Lee, managing director of Pickleball Promotions, got into the game while living in the United States (where pickleball originates from). He ran a pickleball club in Las Vegas, and when returning to Australia during the pandemic, Lee opened a club in Sydney.The Pickleball New South Wales now sends him all over the state to set up new pickleball venues, which is why he finds himself in Kiama after Paul Summerside contacted the association.Wayne Lee shows the two essentials needed when playing pickleball.“There are three things about pickleball that makes it very attractive: it’s a very easy game to learn, you can play the game either indoors or outdoors, you can set up a court and be playing within five minutes,” he says.“It’s very socially interactive, and it’s very good for reflexes, health and fitness.”When more and more people trickle in, eager to have a hit, the coaches rotate them between the six pickleball courts (normally used for badminton), with four players on each. The courts are actually the same size as badminton courts, the only difference being that the “kitchen,” the non-volley zone, is five centimeters shorter. “Equipment-wise, you need a pair of sandshoes, water and a $54-paddle,” says Lee.Plus a ball, of course. They come in different colours: white, yellow, green and lime green. For the trial day, white balls are used as they’re easy to see against the dark floorboards.When trying pickleball for the first time, players are encouraged to get a feel for the ball, which is light, as is the paddle, i.e. the racket. “Pickleball is the fastest growing sport in Australia,” Lee underscores. “Traditionally, it was a sport for a certain age and demographic but now the sport is being introduced to schools.” “Anybody over the age of ten to the age of 80 can play pickleball. There are tournaments being held all over Australia on a regular basis.”As for Debra Neden-Masters, will she begin playing regularly? She’s only got one answer: “Most definitely.”

Many people want to find peace in the face of feeling hurt, unbearable loss, trauma, guilt, or suffering at the hands of others, our self, or life. Forgiveness is a choice, a gift to oneself. It’s the most powerful healing path to true and unshakeable peace. It is possible to find peace and liberation from the grip of past wounds.  “Something’s got to change, and it’s me!” is never truer than with forgiveness.  Oftentimes, the person who’s caused offence may be completely oblivious to the hurt you’re experiencing. Perhaps the person intended to wound you with their words or actions, or they simply don’t care. We don’t want forgiveness and therefore our peace to be dependent on the person or group who caused the offence feeling apologetic or upset about their words or actions. Modern science has much in common with ancient wisdom. Understanding the positive impact of forgiveness serves as a gateway. It is necessary to understand the obstacles to forgiveness, and scientific information about how the brain’s default mode resists forgiveness, while the brain’s task positive (present moment mode) is where new possibilities can emerge. Each of us has a default mode network (DMN) that keeps us locked into past survival mechanisms that frankly don’t work and keep us miserable and stuck. The DMN is the ego, unconscious – what is second nature to us. Throughout our lives we have evolved to react to challenges and have learned from past experiences. This second nature supports survival skills and repeats mental loops, creates incessant mind chatter that generates increased suffering and traps the mind in the past. You know the mind-set: constant ruminating, catastrophising, a bit like a wild drunk monkey swinging through the trees!  On the other hand, we also have a task positive network (TPN) which is the executive-functioning brain that is activated in the present moment which calms the nervous system. It is supported by focus on the breath and engagement with mindful movement and awareness. It is powered with creative tasks and sparked by focus on one thing, i.e. reading a book or listening to music. If we can tap into the TPN, rather than allow the DMN to take over, we will see a remarkable difference to how we experience life.  The definition of forgiveness by the Cambridge Dictionary, “To forgive means no longer feeling angry, vengeful, hurt or resentful towards someone or something for an actual or perceived offense, flaw, or mistake and no longer wishing to punish others.”  Wellness author Caroline Myss takes it a little further: “Forgiveness is a battle between the righteousness of our ego and our capacity to transcend whatever situation we’ve experienced where we maintain our own suffering and righteous vengeance.” Clearly there are challenges to achieving forgiveness. Firstly, we need to be willing to forgive, then relinquish the resentment and change our thinking habits. “Forgiveness is an inner process whereby we liberate ourselves from the consequences of having felt wounded in the past. We no longer react in the present - as we have processed our feelings, and the event is now in our past. The sting is no longer in the tail”, says Petrea King of the Quest for Life Foundation. “Transformation isn’t about changing the person. It’s a change in perspective and a profound shift in our experience of consciousness.” We need some strategies that allow us to become aware of blame, hurt, guilt and revenge, and to let go of control. By adopting a gentle approach and meditating daily to engage the TPN will help with this, you will notice positive reactions in the body. Practicing meditation every day strengthens neural integration and provides access to the executive functioning brain that supports the ability to respond, rather than react. A regular practice relaxes and restores a stressed or wounded body and mind. Visit the Quest for Life website if you would like access to a highly effective online course to take you on the pathway to forgiveness.

Dealing with grief and loss is a profound journey that affects individuals in unique and complex ways. Whether it's the loss of a loved one, a pet, a home, or a sense of identity, the process of navigating grief can be overwhelming. However, understanding the causes, symptoms, and strategies for coping can make a significant difference in one's ability to heal and find meaning in life once again.Understanding GriefGrief can stem from various sources, including the loss of a relationship, a job, health, or a sense of safety. Symptoms may manifest physically, emotionally, cognitively and behaviourally, making it a multifaceted experience. From physical ailments like headaches and digestive issues to emotional struggles such as intense sorrow and depression, grief affects every aspect of one's being.Coping StrategiesAcknowledging grief and seeking help are crucial steps in the healing process. Expressing emotions, practicing self-care and engaging in activities that bring joy can provide relief amidst the pain. Meditation, in particular, offers a way to calm the mind and restore a sense of balance during turbulent times.Models of GriefVarious models, such as the Kubler-Ross Stages of Grief, Stroebe & Schut’s Dual Model and Worden’s Task-Based Model, offer frameworks for understanding the grieving process. These models emphasise the importance of accepting reality, processing pain, adjusting to life without the lost loved one, and fostering enduring connections.The Science of GriefUnderstanding the neurobiological aspects of grief, including the role of stress hormone cortisol in the brain, sheds light on why grief can be so overwhelming. Increased cortisol levels during grief can impair cognitive function and emotional regulation, contributing to the intensity of grief symptoms.Remapping RelationshipsRemapping one's relationship with the lost loved one or the aspects of life that have changed can aid in the healing process. Rituals, such as visiting a loved one's resting place, writing letters or creating a memorial, provide opportunities to honour and remember them while adjusting to a new reality.Self-Care PracticesEngaging in self-care practices, such as meditation, exercise and relaxation techniques, is essential for maintaining physical and emotional well-being. Developing a personal plan that prioritises self-care, seeks support, allows for emotional expression and incorporates rituals can provide clarity and direction throughout the journey of grief.Navigating grief is a deeply personal journey that requires patience, self-compassion and resilience. By understanding the causes and symptoms of grief, exploring coping strategies and embracing models of grief, individuals can find solace and meaning amidst the pain. Through self-care practices and rituals, they can honour their loss while embarking on a path of healing and remembrance.In the end, grief transforms us. It shapes our perspective and deepens our understanding of life's complexities. As we navigate the terrain of grief, may we find strength in our vulnerability and solace in the memories of those we have lost.

With Mother’s Day just around the corner on 12 May, I want to focus on ways of staying active for women in their middle age (45-64 years old) – an important but often invisible group in our community. Middle age is a crucial time for staying active, as it is when our physical capacity starts to naturally decline. Unfortunately, many during this stage may become less physically active. Women in middle age have unique barriers to being physically active, which makes them less likely than men to exercise regularly. For example, while women make up 47 percent of the paid workforce, they also perform three quarters of the unpaid domestic and care work. Often described as the ‘sandwich generation’ because of their multiple roles caring for ageing parents and their own children, twice as many middle-aged women than men are primary carers. With so many competing demands, prioritising self-care often goes out the window in the service of caring for others. Exercise may be considered a luxury or self indulgence.My argument to the women that I regularly see in my physiotherapy practice, who find themselves suddenly unable to fulfil their myriad duties due to an injury or illness and struggle to be regularly active is this: they must put on their own oxygen mask first. If they don’t take care of their own health, including being regularly physically active, then eventually they will be no help to the people who rely on them when they themselves become incapacitated.  Re-framing exercise not as self-care, but as a necessity to continue to serve others is one way to prioritise physical activity without the guilt that women so often feel when doing something for themselves. If you would like help to get more physically active, my research team is evaluating a new program aimed at supporting women aged 50 and over to become more physically active. You can find more information out about it here: activewomenover50.org.au or by scanning the QR code:

As Mother’s Day approaches, shops are full of gifts for mothers: bubble bath products, chocolate and scented candles. But there is a ‘must-have’ that more mums need in their lives — affordable mental health support. Perinatal depression and anxiety impacts around 100,000 Australians each year (estimates for anxiety and depression are combined because many new parents experience symptoms of both.) In the first year after birth, postnatal depression (PND) affects one in five women, with symptoms including a sense of sadness or hopelessness, crying frequently for no clear reason, loss of interest in life, and not feeling attached to or bonded with their baby.Despite the prevalence, an Australian study found that parents are still reluctant to seek help early enough due to a, “societal expectation on mums to be able to keep it all together.” There’s also the cost factor and a sense that finding a therapist is overwhelming. This is where the Gidget Foundation wants to bridge the knowledge gap.Gidget Foundation Australia is a not-for-profit organisation, which exists to support the emotional well-being of expectant and new parents to ensure they receive timely, appropriate and specialist care. Since opening a ‘house’ in Shellharbour, they have been providing free, individual psychological counselling sessions for expectant and new mothers in the area.Local mum of three, Lisa Carrick, has benefited from their services — which have no out-of-pocket charge for clients. After the birth of her third child, which coincided with the death of her grandmother, her mental health began to decline.“I remember having a bath with my son,” recalls Carrick. “I was looking at him and felt nothing. I didn’t want to hold him. I was still catching up with friends, putting on a brave face, that everything was okay. But at home I was far from it. Why did I feel so empty?” After experiencing a panic attack whilst she was breastfeeding, she sought the advice of her GP, who referred her to a Gidget therapist.“My psychologist was incredible,” says Carrick. “We discussed coping strategies, I started practising mindfulness, prioritised family time and started prioritising my own physical and mental well-being. How can we look after others when we are struggling ourselves?”To access the Gidget Foundation’s free program, a mother needs to be registered with the service before their child is 12-months-old (although, as long as you are ‘on their books’ before your child is one, you can continue to access their services afterwards).What about the parents of older children? The mental health charity, Beyond Blue provides a free and confidential mental health coaching program called NewAccess, which has recently increased its eligible areas to include Kiama. Katie Peterson is a Clinical Psychologist with the Gidget Foundation. She explains, “Mother’s Day celebrates the relationship between mothers and their children, and the joy parenting can bring but it is important to also acknowledge the challenges inherent in the motherhood journey, including the significance of grief and loss.”As Mother’s Day approaches, one of the best gifts you can give a mum is reassurance that help is available and that she’s not alone.For more information, visit gidgetfoundation.org.au.

The incidence of suicide is increasing in today's world, impacting many lives in its wake. Two friends of mine lost their partners to suicide. It was a huge shock and devastating for their families. A boy at my son’s school succumbed to bullying online and took his own life. He was only 15. The alarming rise in suicide rates since 2017 underscores the imperative for each one of us to take responsibility for recognising and addressing the signs of distress in those around us.As someone who works in the mental health wellness field, I recognise the gravity of encountering individuals in crisis who may be contemplating suicide. So I seek to enhance my knowledge and skills in mental health first aid and suicide prevention. Recently, I participated in a free, half-day Suicide Prevention Training session - a valuable experience that illuminated the severity of the issue and equipped me with crucial insights. What did I learn? There are some very concerning statistics. For example, men are 75 per cent more likely to die by suicide than women. A number of research studies are looking into why that is. On the contrary, women tend to suffer higher rates of depression and suicide attempts. This begs the question, “Why are men struggling – and what can be done about it?” but that’s a topic for another day. There is a school of thought that for generations, many societies have encouraged men to be strong, instead of admitting that they’re struggling. Hold that thought.The incidence of death by suicide is more than double that of the road toll. “Over 3,000 Australians die from suicide each year, with mental health conditions being a significant risk factor. It’s estimated that 5 per cent of Australians have attempted to take their own life. This equates to an average of 8.57 deaths by suicide in Australia each day,” according to the Victorian Government’s Department of Health’s Better Health Channel.Research indicates that mental health conditions such as depression, psychosis and substance use are associated with an increased risk of suicide. However, experiencing risk factors doesn’t necessarily mean a person will contemplate, or attempt, taking their own life.The good news is that “protective factors” can reduce the risk of suicide. Mental health care, counselling, social support and connectedness, sport and exercise – even having a companion animal – are particularly effective.A pivotal takeaway from the training was the imperative to destigmatise conversations around suicide. By reframing language and avoiding using terms such as "committed suicide" in favour of more neutral expressions such as "died by suicide," we contribute to a culture of openness and understanding. Also, suicide has been decriminalised in Australia. Look for the warning signs: these may include mood changes and/or withdrawing from friends and family, or increasingly risky behaviour, drug and alcohol use. You may notice negative self-talk, e.g. “I am just a burden,” or indications that they feel hope- or helpless. These reactions can be the result of a specific and current situation or of severe depression and be episodic and variable. In times of crisis, people may exhibit various responses, ranging from anger and restlessness to withdrawal and isolation. To understand these diverse reactions and identify potential triggers can aid in providing timely support and intervention. I was particularly struck by the concept of "psychache," a term coined by Edwin Shneidman, which encapsulates the profound emotional pain experienced by individuals contemplating suicide.Let’s revisit the thought about having to remain strong. To admit that you are struggling and talking about how you are feeling is crucial. Start that conversation with someone with psychache, and just listen. You can reflect back on things that they have said, to gain an understanding about what's going on for them. Was there a precipitating event? For example, losses such as a relationship breakdown, the loss of a job or a home, loss of independence, health or a sense of purpose?The goal, of course, is to encourage them to talk to be able to seek appropriate help. You can encourage anyone who may be having suicidal thoughts to talk to Lifeline Australia (13 11 14), which offers support around the clock. There is also a Kids Helpline (1800 551 800). For families grappling with the aftermath of a suicide, services like StandBy (1300 659 467) offers much-needed support and guidance.Equipped with newfound knowledge and insights, I wholeheartedly advocate for suicide prevention training as a crucial step toward building resilient and supportive communities. There are several initiatives* that offer free and comprehensive training programs accessible to diverse audiences. These play a pivotal role in equipping individuals with the skills and resources to intervene effectively. Everyone’s life matters. To ask for help when you need it, is not a sign of weakness – it takes courage. -----------------------*Lifeline Australia, CORES, LivingWorks AU, MATES, and Suicide Prevention Australia.

As Kiama LGA comes to terms with the tragedy that unfolded at Bondi Junction this weekend, there are mental health services available from Beyond Blue.The stabbing can bring about feelings of shock, immense sadness, anger, grief, fear and helplessness, Beyond Blue’s CEO Georgie Harman says in a press release.“These feelings are normal as people try to process what has happened, and it will take time for emotions to settle, but it’s never too early to seek support if you are feeling distressed.”It’s important to support children and be ready to respond to their questions about what has happened.“Children look to adults to learn how to respond. Encourage questions and explain its normal to feel scared or worried and remind them they are safe,” says Harman.She also emphasizes the importance of looking out for signs of long-term mental health impact, such as:Feeling overwhelmed, numb or detachedBeing unable to focus or plan aheadHaving a short fuse, or feeling irritatedConstantly being tearfulHaving intrusive memories or bad dreamsReplaying the event over and over.“If you have prolonged feelings of distress, reach out for extra mental health support,” Harman says.Please reach out to:Beyond Blue Support Service on 1300 22 4636 or beyondblue.org.au/getsupport.

Hypnosis is used by world-class athletes to give them 'the edge'. Therapists commonly use hypnosis to break addictions, cure depression and deal with trauma. All hypnosis is in fact self-hypnosis so regular people can learn to use hypnosis to relax and to enhance themselves.Six years ago, I learned hypnosis – for all the reasons given above. It is the key to unlocking your creativity, focusing your energy, and understanding yourself. Hypnosis has a long history of helping people become the very best they can be. It can be used to control anything governed by the unconscious mind: addictions, fear, pain, mood, confidence levels, blood pressure, sex drive... and so on.To clear up a common misconception hypnosis is not a form of entertainment for an audience. That is known as "stage hypnosis" and is often ‘performed’ by mentalists practicing their art. The truth is that people won’t cluck like chickens or remove their clothes on the stage by hypnotic suggestion unless they are the sort of person who would do those things anyway! Hypnosis often uses a similar approach the goal of meditation which is to relax the body so that the mind can follow. This relaxation is gained mainly via breathing, visualisations and ‘deepeners’ to achieve the trance state which is a very relaxing experience by itself. As such, meditations and hypnosis can be seen as quite similar as the body and the mind are deeply relaxed. Hypnosis takes this one step further. Via hypnosis you can communicate with your unconscious mind. What is trance? The secrets and benefits of hypnosis lie in the trance state which is a normal and natural state that you experience daily. Trance is like that feeling you get when you're so engrossed by what you’re doing that time seems to fly by. Your mind goes somewhere else… and you ‘zone out’. It is not unusual or strange and it will feel vaguely familiar. It commonly happens when you drive to your destination and cannot remember the journey to get there! It happens without any intention on your part to go to that part of your brain. It can happen when you read a book or watch a movie and even happens in conversation. When people speak of hypnotic trance, they are referring to a level of awareness that is different from your ordinary state of consciousness. It is a human condition involving reduced peripheral awareness, focused attention, and an enhanced capacity to respond to suggestion via communication with the unconscious mind. Healing the body. The unconscious mind manages sensations and bodily functions and can communicate with every cell in the body. You don’t consciously think about making your heartbeat or breathing or filtering your blood through your kidneys or how much glucose to convert to energy to get through your busy day! Your unconscious takes care of all this for you. Perhaps the greatest value that Hypnosis offers is that it can be used to assist healing in the body via by the activity of your unconscious mind which affects the conductivity of the neurotransmitters that surround all cells. Therapists use hypnosis to lift trauma, cure depression and break addictions. You can learn self-hypnosis to transform, enhance and heal yourself. Staying calm in uncomfortable or high-pressure situations. There are many occasions in life where you need to stay calm. For instance: tackling a fear, asking for a pay rise, being assertive with that 'friend' who always seems to get their own way, dealing with the workplace bully, standing your ground with your mother-in-law. When you learn how to use self-hypnosis, you can emotionally prepare so that there is less emotional toll coming from potentially stressful situations. When you feel equipped to face anything that happens, life will feel so much easier. Controlling your emotions – in all circumstances. When you learn Hypnosis, you'll learn how to get in touch with your inner self. People in touch with their unconscious minds find it easier to understand their emotional core and avoid upsets.Improve your communication with others. Be able to communicate more effectively with other people, ie. your boss, work colleagues, authorities, or your neighbours, and your family. Do you ever feel guilty that your partner (and your kids) don't always get the best from you? You’re not alone. Everyone snaps at those they love the most when they feel tired, cross, or stressed sometimes. Those who know how to use hypnosis can perceive a whole new layer in human relationships that occurs within all kinds of social, professional, and emotional frameworks. Think of the effects of hypnosis like the glue of relationships, the active ingredient in communication, the hidden machinery within our mind.Tap into your creative juices. You can learn how to tap into that amazing feeling of being engrossed in something creative. Time can seem like it’s standing still, and you feel energised when bursts of creativity enhance your life. So, what do you want to do? Write a book or a play? Play a musical instrument and/or compose lyrics to a song? Paint with splashes of colour on a canvas? Sketch with charcoal or pencils in shades of grey? Renovating and styling a home? Brain-storming a new business idea and working on the details? Being in a creative state (or trance) is a deeply pleasurable experience.Become highly productive without the stress. You can manage your stress with self-hypnosis and become deeply calm by putting yourself into a meditative relaxed state. If you do this regularly, you'll gain clarity of thought and be able to organise yourself effectively without experiencing the haze of the stress trap. You can break the cycle of feeding on your stress with only 10 minutes of deep trance. Afterwards you'll feel supercharged and ready to conquer your “to do” list. Develop high levels of focus, concentration and learning ability. When you gain experience with hypnosis, you will quickly be able to slide into a trance state. There's a reason why many top athletes use hypnosis for sporting success. Just think of what you could achieve if you spent time each day completely 'in the zone'!Who can you trust to teach you hypnosis? Don’t let sensational and ridiculous claims that you’ll find all over the internet put you off exploring the use of hypnosis. Be certain that the practitioner you choose is trained with a recognised school of hypnotherapy.

While most of us are no stranger to the occasional stumble, you might be shocked to learn that our balance can start to deteriorate from as young as 25, and by the time we are 60 about one third of us will have fallen over in the past year. The consequences of a fall can be dire for the faller and their family, often signaling the end of active, independent living.  But having a fall isn’t inevitable as we get older, and it is important to know what steps we can take (literally) to stay upright.There is a natural decline in muscle strength and reaction time as we age, but the good news is we can delay and even improve strength and balance at any age, simply by being active.  Although my mantra is always “any exercise is good exercise”, some are better than others for preventing falls. The most effective exercises are those which build leg strength and challenge balance.  For example, exercises done in standing rather than sitting, with a gradually decreasing base of support (e.g. feet wide at first then close together) and an increasing level of difficulty of upper body movement, are perfect. Everyday activities can also be turned into exercises, for example going up and down the stairs, getting out of a low chair without using your hands and stepping intentionally over obstacles.It is also important that these exercises are challenging. One of the main reasons exercises don’t always provide the benefit we expect (other than not doing them) is that they are not difficult enough to bring about improvement. So, make it count! Healthy adults with good physical function will benefit from harder exercises such as functional training at a gym or boot camp, incorporating squats and step-ups. The same principles apply for people with decreased physical function or specific limitations, the exercises just need to be modified appropriately. If you are not sure where to start, a physio or exercise physiologist can help develop a home program for you, and there are also government organised programs.  Whether exercises are done at home or in a group setting one thing the research is clear on, doing challenging balance and strength exercises two or three times a week will help keep us on our feet and enjoying life.Heidi Gilchrist is a local physiotherapist, lecturer and researcher in the field of healthy ageing and physical activity at the University of Sydney. She is happy answer your active ageing questions in this monthly column. 

Breast Cancer stands as one of the most prevalent forms of cancer affecting women in Australia, second only to non-melanoma skin cancer. The statistics are sobering; annually, over 162,000 Australians receive this diagnosis, with nearly 137 lives lost each day to this disease, according to the RBWH Foundation, named after its location in the Royal Brisbane and Women’s Hospital.Receiving a Breast Cancer diagnosis can come as a huge shock, often arriving without warning signs or symptoms. It's characterised by the abnormal proliferation of cells within the breast, with potential to spread to other areas of the body. While it's more commonly associated with women, men are not immune to this condition, albeit it's relatively rare, with less than one percent of men succumbing to the condition. For some, the diagnosis may come unexpectedly during a routine medical check-up or mammogram screening, while others may notice physical changes such as new lumps, alterations in breast size or shape, rash, nipple abnormalities, or discharge. Regardless of how it is discovered, the emotional and psychological toll can be immense, leaving individuals grappling with a barrage of questions and important life decisions.“When someone is diagnosed with cancer, it not only affects that person but also impacts everyone who loves them,” says Petrea King, Founder of the Quest for Life Foundation in Bundanoon and herself a cancer survivor.“ While some people decide not to share their diagnosis with anyone, others will immediately reach out for support and understanding. People can react very differently. There’s no right or wrong way to respond.”  King suggests viewing the cancer experience as an opportunity for self-exploration, healing, and growth. While acknowledging the challenges ahead, she emphasises the importance of emotional support and access to accurate information. Engaging in open dialogue with healthcare providers is encouraged in order to better understand the disease and treatment options.There is no one-size-fits-all treatment for breast cancer. Treatment varies widely and may include chemotherapy, surgery, radiation therapy, or a combination thereof. Finding the most suitable approach often requires collaboration with a trusted healthcare team, including holistic practitioners.In addition to conventional treatments, King highlights the significance of complementary therapies in fostering a comprehensive healing strategy. Addressing physical, emotional, and spiritual well-being through nutrition, exercise, mindfulness practices, and support networks can greatly enhance the healing journey.For those seeking guidance and community, programs like those offered at Quest for Life provide valuable resources and support. Petrea says, “Over the past 35 years, Quest for Life has worked with tens of thousands of people living with the impact that cancer has on their lives and who are looking to actively contribute to their own healing. We have found the greatest antidote to cancer is to be fully engaged in living the life you came here to live.”In essence, confronting a Breast Cancer diagnosis demands courage, resilience, and a multifaceted approach to wellness. By embracing support, fostering self-awareness, and exploring diverse healing modalities, individuals can navigate this journey with strength and hope.