Let's hear it for the boys! The Raising the Bar Foundation, the Man walk and Cin Cins have teamed together to create social events for men in Kiama. The first event will take place at Cin Cin Wine Bar on Wednesday, October 30, marking the start of a monthly series designed to encourage connection and combat loneliness among men in the region.Founded in 2019 at a Wollongong Burger Bar, the Raising the Bar Foundation has been looking to expand. A statement reads “We are extremely excited to be expanding our Barstool Brothers offering to the men of Kiama and nearby areas. Thanks to a club grant from Kiama Leagues Club, we will be able to host multiple events every month for free, in an effort to help combat loneliness and isolation within men in the region while removing as many barriers as possible.” Its mission focuses on three pillars: Community, Programs, and Experiences, all aimed at creating safe spaces for men to connect and communicate openly.The monthly gatherings will occur on the last Wednesday of each month at Cin Cin Wine Bar, with additional events coordinated by The Man Walk. This initiative includes a walk on the second Friday of each month and plans for a brunch on the third Saturday. They are still on the lookout for someone to host these brunch events. Michael Bowden, Cin Cin's owner, crossed paths with Dan Chin from The Barstool Brothers while working at Tafe, and was eager to get involved. "I love the idea, you know, like ‘the man walk’, it was, it was a simple idea. Just get men out walking and talking. This is going to be a similar approach, it's just get them out, give them somewhere to go to come and have a chat, meet a few new mates and that's it. Just keep it simple." he said. The importance of creating these spaces for men to connect and socialise cannot be overstated. A survey conducted by men's health organisation ‘Healthy Male’ uncovered that 43 per cent of Australian men were lonely, with 16 per cent experiencing high levels of loneliness. The main age group experiencing this were men aged 35 to 49 with the feelings being a sense of Disconnection, isolation and a lack of belonging. Mark Burns, Ceo and founder of ‘The Man Walk’ shared his concerns on the rates of loneliness and isolation and a lack of sense of belonging, “if what ‘man walks’ doing is giving some blokes an opportunity to, in a very simple way, to connect and find a sense of belonging… Then that's a win.”The Raising the Bar Foundation has successfully hosted over 300 events since its inception, all aimed at improving the well-being of men and their families. They are still on the lookout for local venues interested in hosting monthly brunches, if you are interested in supporting this initiative, make sure to reach out via one the provided links below. The first gathering at Cin Cin Wine Bar invites men from Kiama and surrounding areas to come together for a night of good food, conversation and connection. If you're interested in joining them, you can find the event link on Cin Cin's facebook, linked here or just show up!Event Information:Date: Wednesday, October 30Location: Cin Cin Wine Bar, KiamaTime: 6pm - 8pmFor more information on the Man Walk, you can follow them on socials and join them every Friday from 6am. Follow the Man Walk and Barstool Brothers on social media, or contact the Raising the Bar Foundation directly. You can find the event link on Cin Cin's facebook, linked here

Receding gums can present more than just cosmetic concerns—they can also lead to serious oral health challenges. Fortunately, residents of Kiama and the Illawarra region now have access to one of Australia’s top specialists in treating gum recession. Dr. Lizzy Hui, a Specialist Periodontist at Kiama Dental Specialists, combines expertise with compassionate care. Holding a Master in Pain Management, Dr. Lizzy focuses on providing patients with advanced solutions, including gum grafting, to restore both the health and appearance of their gums. Gum recession can occur for a variety of reasons, including periodontal disease, aggressive brushing, teeth grinding, hormonal changes, misaligned teeth, or even genetics. If left untreated, it can lead to tooth sensitivity, an increased risk of decay, and, in severe cases, tooth loss. Gum grafting offers an effective solution by covering the exposed areas of the tooth with new tissue, promoting healthier gums and protecting teeth from further damage. Dr. Lizzy’s extensive training includes the use of a highly advanced technique called tunnelling, for which she received specialist training in Italy. This technique allows the graft to be carefully positioned beneath the gum tissue, resulting in a seamless blend with the natural gum line. The precision of the tunnelling method ensures a more refined, aesthetically pleasing outcome, making it an ideal solution for patients who want their smile to look as natural as possible while improving gum health. “Gum grafting is not just about addressing oral health concerns—it also helps patients feel more confident in their smile,” says Dr. Lizzy. “Our goal is to ensure long-term function and aesthetics through innovative and minimally invasive methods.” At Kiama Dental Specialists, patient care is personalised, with a focus on comfort and precision. Dr. Lizzy and her team use the latest techniques to make the process smooth and effective, giving patients a renewed sense of confidence in their gum health. If you’re experiencing gum recession or concerned about your gum health, consulting with Dr. Lizzy could be the first step toward achieving a healthier, happier smile.

People are grappling with high levels of distress and emerging mental health issues for up to ten years before reaching out for support, a major Beyond Blue survey has found.Australia’s 2024 Mental Health and Wellbeing Check, undertaken byAustralian National University’s Social Research Centre on behalf of Beyond Blue, is a representative survey that gives a reliable pulse check on the current state of mental health and wellbeing in Australia.  Researchers surveyed more than 5000 people around the country about the common causes of distress they’ve experienced in the past year and how they have supported their mental health.   This year, almost half (49 percent) of those who sought professional mental health support said they had waited until they were “very distressed” or “extremely distressed” before they reached out, compared to 30 percent who were moderately distressed.  Some people waited up to ten years before seeking support.   The top barriers to taking action included waitlists, affordability of treatment and people thinking their problem wasn’t serious enough to seek support.   Shame is also getting worse – 22 percent of people say they aren’t getting professional mental health support because they feel ashamed, up from 13 percent two years ago.   “The main reasons people don’t seek support are well known – it can be expensive and the waitlists are long. What’s important about this survey is that it’s telling us mental health literacy and increasing feelings of shame are barriers too,” Beyond Blue CEO Georgie Harman said.  “Feeling unsure about when to seek support seems to be causing as many delays in help-seeking as long waitlists,” Ms Harman said.  “Increasingly, life feels more stressful and unpredictable. People are dealing with compounding and mounting pressures. They’re strung out but muddling through. The pressures people face can often snowball to have a real and negative impact on our mental health and wellbeing,  “This data tells us that people are delaying asking for support or waiting until they are in severe distress. Beyond Blue is working to change this with our free, effective mental health support options. It's never too late and it’s never too early to contact us.”  The release of key survey findings coincides with the start of World Mental Health Month. This is the second Australia’s Mental Health and Wellbeing Check undertaken since it started in 2022, when cost of living pressures began to climb.   Nearly half of all respondents – 46 percent – named financial pressure as a key factor in their distress. Housing affordability and personal relationship challenges were also identified as stress factors by 34 percent of respondents.  Just over a quarter of respondents who reported that they'd experienced a mental health challenge in the past 12 months did not seek any support for their mental health.   “Mental health issues, or experiences of situational distress, are easier to manage when we get onto them early, before they snowball,” Ms Harman said   “We want people to know that you don’t need to be struggling for years before your problems are worth addressing – you don’t have to be at crisis point to benefit from support.”    “Feeling constantly overwhelmed or worried, prolonged feelings of being flat or stuck, or having trouble sleeping are some of the signs you to look out for.”   “Our message this World Mental Health Month is that when it comes to your mental health, don’t wait until things really get on top of you. Let people know how you're feeling or check in with someone you've noticed changes in. The earlier the better. You're not alone.”  “Beyond Blue offers free, 24/7 support right around Australia. There’s the Beyond Blue Support Service, which offers support by phone, webchat and email, and there’s our online community forums.”   Beyond Blue’s Support Service is available 24/7 on 1300 22 4636 and via web chat or email beyondblue.org.au/getsupport  Their online community forums are available on our website: forums.beyondblue.org.au 

Construction of a new birthing facility at Aboriginal and Torres Strait Islander holistic healthcare facility, Waminda, is expected to begin before the end of the year.The $22.5 million Gudjaga Gunyahlamai Birth Centre and Community Hub will provide First Nations women along the South Coast with a culturally safe midwifery service. Gudjaga Gunyahlamai will be the first Aboriginal owned and midwife-led birth centre in Australia and is expected to welcome 130 newborns once the doors open late next year. The centre will follow the Birthing on Country model.Regaining birthing rightsBirthing on Country aims to return childbirth services to First Nations communities and control. First Nations women have been supported through birth by family and cultural caring until disruption from colonisation.A Birthing on Country service in Queensland showed mothers are more likely to attend five or more antenatal visits, are less likely to deliver prematurely and more likely to exclusively breastfeed out of hospital.Maternal death for First Nations mothers is 3.7 times higher than for other Australian women.“Aboriginal babies are more likely to be born with lower birth weights, to be born prematurely and are twice as likely to die in their first year of life," Minister for Aboriginal Affairs, David Harris said.Waminda’s Melanie Briggs said the organisation have worked incredibly hard to get where they are today and are proud of the work they have done for reclaiming birth rights. “It’s incredible to think about the women that will be birthing here and that they can feel the sacredness and the powerfulness of Birthing on Country.”Since May 2024 Waminda midwives have been privately employed to provide labour and birthcare to First Nations women in Shoalhaven Hospital.“As a mum of four, I understand that holistic health care and support is critical from pregnancy right through to the early days of welcoming a new, tiny person into your family,” Member for Gilmore, Fiona Phillips said.Melanie said the life expectancy gap between Aboriginal and non-Aboriginal people will be significantly improved through care that is culturally safe and respectful.“Waminda’s Birthing on Country initiative is a key milestone for increasing the First Nations workforce that will fundamentally enhance generational wealth and sustainability for our people.”Breaking down barriers Fiona Phillips recently announced nearly $800,000 towards the expansion of Waminda’s Dead or Deadly lifestyle program.The federal grant through the Play Our Play program will support physical activity and health education for Aboriginal women and girls. The program was established as a response to Aboriginal women’s sense of exclusion from mainstream sport.One in four Aboriginal women participate in sport or regular physical activity, research by Western Sydney University shows racism and ongoing effects of colonisation continue to inhibit women from taking part in sport. Waminda has been running the Dead or Deadly program for a decade, facilitating health, wellness and exercise programs for First Nations women and girls. “This is another example of a community wrapping its arms around women and empowering them to be happy, healthy and included,” Phillips said.

When it comes to dental implants, many people don’t realise just how important it is to seek out the expertise of a specialist. Here in the Illawarra region, residents are fortunate to have access to world-class care provided by Specialist Periodontist, Professor Alex Quaranta. With a PhD in Implantology and years of global experience educating, Professor Quaranta leads the team at Kiama Dental Specialists, offering services that go far beyond what you might expect from a general dentist. Before & afterWhile general dentists can certainly provide dental implant procedures, the skillset of a specialist is invaluable, particularly in complex cases. Professor Quaranta and his team focus not only on the precision placement of implants but also on the long-term health of the surrounding gums and bone—both critical for implant success. This advanced training ensures that patients receive care tailored to their specific needs, minimising risks and maximising results. What sets Kiama Dental Specialists apart is their commitment to managing even the most difficult implant-related issues. Whether it’s peri-implantitis (inflammation around the implant) or complications from previous procedures, Professor Quaranta’s expertise ensures that patients get the best possible outcomes. His deep understanding of implantology allows him to resolve complex cases that might be beyond the scope of general practitioners. Illawarra residents and Kiama locals no longer need to travel far to access this specialist dental care. With Professor Quaranta and his equally qualified colleague, Dr. Lizzy Hui, on hand, the regional community now has access to top-tier implant services right at their doorstep. For anyone considering dental implants or needing treatment for implant-related issues, visiting a specialist like Professor Quaranta could be the key to ensuring long-term success and peace of mind. 

Restless legs syndrome (RLS), also known as Willis-Ekbom disease, is a neurological disorder characterised by an overwhelming urge to move the legs, often triggered by uncomfortable sensations. These sensations typically occur in the evening or at night, especially when a person is sitting or lying down. Although moving the legs temporarily relieves the discomfort, the symptoms often return, making it difficult to relax and sleep.RLS can begin at any age and tends to worsen as a person grows older. Its impact on sleep can significantly interfere with daily activities and overall quality of life.Symptoms of Restless Legs SyndromeThe primary symptom of RLS is the persistent urge to move the legs, accompanied by sensations such as:Discomfort during rest: Unpleasant feelings often emerge after periods of inactivity, such as sitting in a car, airplane, or movie theatre.Temporary relief with movement: Symptoms usually subside with activities like stretching, jiggling the legs, pacing, or walking.Increased symptoms in the evening: The discomfort is typically more intense at night.Nighttime leg twitching: RLS is sometimes linked to periodic limb movement of sleep, a condition causing involuntary leg twitching and kicking during sleep.People commonly describe RLS sensations as crawling, creeping, pulling, throbbing, aching, itching, or electric. These feelings usually occur on both sides of the body and are felt deep within the legs, though they can also affect the arms.Impact on Daily LifeThe severity of RLS symptoms can vary widely. For some, the condition is mildly uncomfortable, while for others, it can severely impact their quality of life. Difficulty falling or staying asleep is common, leading to excessive daytime drowsiness. In severe cases, the disruption of sleep can contribute to depression and other mood disorders.While the sensations of RLS are challenging to describe, they are distinct from muscle cramps or numbness. The hallmark of the condition is the irresistible need to move the legs, which may improve or worsen over time. In some cases, symptoms may even disappear for a period, only to return later.Causes and Risk FactorsThe exact cause of RLS is often unknown, but research suggests it may be related to an imbalance of dopamine, a brain chemical responsible for controlling muscle movements. The condition sometimes runs in families, particularly when it begins before the age of 40. Genetic factors have been identified on certain chromosomes that may contribute to RLS.Pregnancy, particularly in the third trimester, or hormonal changes can exacerbate RLS symptoms. However, these symptoms typically subside after childbirth. While RLS can develop at any age, it becomes more common as people age and is more prevalent in women.Although RLS is usually not associated with serious underlying medical conditions, it can co-occur with other health issues such as peripheral neuropathy, iron deficiency, kidney failure, spinal cord conditions, and Parkinson's disease.Managing Restless Legs SyndromeFor those with mild RLS that isn’t linked to an underlying health condition, simple lifestyle changes can often provide relief. These may include:Avoiding evening stimulants like caffeine, tobacco, and alcohol.Quitting smoking.Engaging in regular daily exercise, while avoiding strenuous activity close to bedtime.Practicing good sleep hygiene, such as maintaining a consistent sleep schedule, avoiding naps, and relaxing before bed.During an RLS episode, the following measures may help alleviate symptoms:Massaging the legs.Taking a hot bath in the evening.Applying a warm compress to leg muscles.Engaging in distracting activities like reading or watching television.If RLS symptoms interfere with your sleep, cause daytime drowsiness, or significantly impact your quality of life, it’s important to consult a healthcare professional. They can offer medications and other treatments to help manage the condition.

Periodontists are highly skilled dental specialists focused on diagnosing and treating gum and bone diseases, from mild gingivitis to advanced periodontitis. In essence, they care for the gums and the underlying structures. While most people associate Periodontists with treating Periodontitis (also known as gum disease), their expertise extends far beyond this. They specialise in implant placement, managing implant-related issues, performing bone grafting for bone loss due to tooth loss or disease, and gum grafting for receding gums. They also carry out aesthetic procedures like lip repositioning for a "gummy smile" and crown lengthening for short teeth.It's remarkable how well the treatment works.Did you know that Kiama is home to not one, but two Periodontists? If you’ve been traveling to Sydney or Wollongong for specialist dental care, you no longer need to.Professor Alex Quaranta (Prof Q) leads the qualified team at Kiama Dental Specialists. In addition to being a Specialist Periodontist, Prof Q holds a PhD in Dental Implantology and is renowned globally for his clinical expertise in placing implants as well as resolving difficult issues that can present with dental implants.His wife, Dr Lizzy Hui, also a Specialist Periodontist, holds a Masters in Pain Management ensuring all patients with dental anxiety will be in the very best of hands.Both are particularly committed to ensuring regional areas have access to the specialist care people deserve.Their dedication to excellence and innovation has earned them a reputation as leaders in their field. You can visit Kiama Dental Specialists at the Centrepoint building on Terralong Street.Photo credit: Kiama Dental Specialists

Acne has plagued humanity since ancient times, with evidence suggesting that even King Tutankhamun suffered from it. The young pharaoh was entombed with patchouli leaves, believed to strengthen the skin and balance oil production. The Ancient Egyptians also turned to sour milk as a remedy, while the Greeks favoured honey and sulphur. A Greek physician named Theodosius even recommended watching a falling star while wiping one's spots, in the hope that the acne would vanish along with the star.Fast forward to today, and while the causes of acne - like genetics, skincare habits, and lifestyle factors - remain the same, our understanding and treatment options have advanced significantly. Acne occurs when excess oil production clogs pores, trapping bacteria that lead to inflammation and breakouts. However, the good news is that with the right approach, acne can be effectively managed and even cured.Modern approaches to acne treatmentThe complexity of acne treatment reflects the complexity of the condition itself. The American Academy of Dermatology recently updated its guidelines for managing acne vulgaris, following a systematic review published in January 2024. This review produced 18 evidence-based recommendations and five good practice statements, highlighting the most effective treatments available today.Topical treatments: Benzoyl Peroxide and RetinoidsBenzoyl peroxide is widely regarded as one of the fastest-acting acne treatments. Dermatologists often recommend starting with a product containing 2.5% benzoyl peroxide to minimise the risk of side effects like dry, irritated skin. This treatment is particularly effective for mild acne and works by killing the bacteria responsible for breakouts.Retinoids, another cornerstone of acne treatment, work by unclogging pores, making other medicated creams and gels more effective. Retinoids, like isotretinoin, address the four main causes of acne: bacteria, clogged pores, excess oil, and inflammation. While potent, these treatments often require a prescription and a course of four to five months.Oral treatments: Antibiotics and Cortisone injectionsFor more severe cases, oral antibiotics such as tetracyclines (minocycline, doxycycline) or macrolides (erythromycin, azithromycin) are commonly prescribed. These antibiotics reduce the redness and swelling associated with acne, though they should be used for the shortest duration possible to avoid antibiotic resistance. Combining antibiotics with topical treatments like benzoyl peroxide can further reduce this risk.For deep, painful pimples, dermatologists may recommend a cortisone injection, which can rapidly reduce inflammation. It's crucial to avoid picking or popping pimples, as this can exacerbate inflammation and lead to scarring.Cutting-edge treatments: Sebacia and AviClearResearch into acne continues to evolve, with exciting new treatments emerging. One such innovation is AviClear, a 1726-nanometer laser that offers a safe, drug-free approach to acne treatment. This technology, which specifically targets oil glands while sparing the surrounding skin, has recently become available in Australia after receiving clearance from the US FDA for treating mild to severe acne.Another groundbreaking option is Sebacia, a treatment designed to target sebaceous glands using a combination of light-based therapy and gold microparticles. This treatment is typically administered in a series of three sessions over 14 days. This is not yet available in Australia, however.The Future of Acne TreatmentAs research into the genetic and biological underpinnings of acne advances, we can expect even more effective treatments on the horizon. The ongoing exploration of new medications, as well as laser and light therapies, promises to provide those suffering from acne with even more options to achieve clear, healthy skin.

On November 9-10, Australia’s leading biodynamics educator, Hamish Mackay, will present a two-day workshop titled Introduction to Biodynamics in Kiama, alongside Douglas Ross from Nambruc Natural Farms and Mahlah and Kel Grey from The Pines Farm on Saddleback Mountain.Biodynamics is a core principle of regenerative farming, focused on enhancing soil health and vitality and Douglas Ross wants more people to know about it.“Biodynamics is two words: bio which is life and life force, and dynamics is processes. This concept has been around for many years. Biodynamics is just that practice of looking after your soil and making sure that everything you can do, and manage, in that soil is about creating and enhancing life. That is the key message,” says Ross.Ross began his career as a chemical farmer, following traditional agricultural education. But at age 45 he realised that something was wrong with his soil.“When I was 45, I suspected that my soil wasn’t being looked after and I did some courses outside the traditional educational field and talked to soil scientists and through this I got the gist that there are other ways of looking at it. So, I changed to regenerative agriculture and biodiversity, I don’t use poisons anymore,” says Ross.Ross says that when he was making the switch at 45, the information wasn’t as easy to access as it is now through podcasts and news outlets. But Ross emphasises that workshops like this are vital for bridging theory and practice.“I remember when I first started to learn, trying to dispel the myths that I’d grown up with and was practicing as a chemical farmer, and I found it hard. I found it a long-term process to go through and read and get the information. I believe that in the last 5-10 years, through social media and other outlets, it has really taken off. People are listening to podcasts and publications which makes it easy to see what’s possible,” says Ross.“I believe a course like this is about getting on the ground and getting people to actually practice some of the modalities that can actually work on day one. You can listen to all the podcasts you want and read all the books, but you have to then get down on the ground and get dirty and actually produce the food. And I think that’s what I am best suited to in helping with this education process.”The workshop will be held at The Pines Farm, where participants will learn the theories of biodynamics and regenerative agriculture while getting their hands dirty. They will learn to make preparations, biostimulants, and compost that add vitality to the soil. The course will also feature lunches prepared by inspirational chef and regenerative farmer, Emma Jane, from The Still Room in Moss Vale. The workshop runs from November 10-11, 8:30 AM to 5 PM. Tickets cost $600, with an early bird discount of $100 for purchases made before September 30. Tickets can be bought at Humanitix - (https://events.humanitix.com/introduction-to-biodynamics).

The arrival of spring brings the beauty of blooming flowers, but also the unwelcome return of hay fever allergies. For many, this season marks a frustrating battle with symptoms like sneezing, a runny nose, and itchy, watery eyes. So, what can you do to ease these bothersome symptoms?Hay fever, or allergic rhinitis, is a common condition that affects one in five Australians. Despite its misleading name, hay fever isn’t caused by hay and doesn’t result in a fever. It’s an allergic reaction from your immune system, triggered by allergens such as pollens, grass, dust mites, and animal fur. While most people manage their symptoms with a combination of lifestyle changes and over-the-counter medications like antihistamines and nasal sprays, some find that these measures aren’t enough.If your hay fever symptoms persist and interfere with your daily life, it may be time to consult a doctor. Keeping a record of your triggers - whether they arise at work or home - can provide valuable insights during your consultation. Allergy testing, including blood tests or skin prick tests, can help identify specific allergens contributing to your discomfort. However, it’s essential to consider test results alongside your medical history and symptoms to ensure an accurate diagnosis.During a skin prick test, a small amount of the suspected allergen is applied to your skin, typically on your forearm, upper arm, or back. The medical professional will then lightly prick the skin where the allergen was placed. If you’re allergic, the area will become swollen and itchy, but this reaction usually subsides within two hours. While the test may be mildly uncomfortable, most people find it tolerable, and the results are available within 20 minutes.It’s important to remember that a positive allergy test result doesn’t necessarily mean that the identified allergen is the sole cause of your symptoms. Discussing your results with your doctor can help determine if lifestyle adjustments are necessary.There are four primary ways to treat hay fever, depending on your specific allergens and the severity of your symptoms: minimising exposure to allergens, nasal irrigation, immunotherapy, and medication. Common medications include intranasal corticosteroids, antihistamines, and decongestant sprays and tablets. Be mindful of potential complications like middle ear and sinus infections, as untreated hay fever can increase the risk of developing asthma or worsen existing asthma.As the season progresses, don’t let hay fever take the joy out of spring. By understanding your triggers, consulting with your healthcare provider, and following an effective treatment plan, you can keep your symptoms in check and embrace the season with a clear head and open eyes. After all, spring is a time for renewal. Don’t let allergies hold you back from enjoying it to the fullest.

Mastering a few basic cooking skills is key to building confidence in the kitchen. This is the third in a three-part series for young adults. Here are five essential tips to get you started:Knife Skills: Knowing how to use a knife safely is a fundamental cooking skill. I recommend watching some instructional YouTube videos to learn proper techniques. Practice is crucial. Remember, the goal is to avoid injury - always keep your fingers above the blade and focus on what you’re doing. Distractions are the number one cause of accidents, even for experienced cooks.Safe Food Handling: To avoid cross-contamination and food poisoning, use coloured chopping boards to separate raw and cooked foods, as well as different food types like vegetables and cheeses.Read the Recipe and Prepare: Before you start cooking, read the entire recipe to understand the process and gather all your ingredients. Measure and prepare everything as directed so that you’re ready when the time comes to start cooking.Temperature Control: Keep an eye on cooking temperatures to prevent burning. Proper heat management is a crucial skill in ensuring your dishes turn out as intended.Basic Cooking Techniques: Learn to make a white sauce (roux) and a good stock - these are the building blocks of many recipes.As you begin your culinary journey, focus on mastering at least three dishes. This will give you the confidence to entertain on short notice without too much stress. My grandmother used to say, "If you can read, you can cook." With repetition, experimentation, and perseverance, you’ll develop real skill in the kitchen.Easy dishes to master:Spaghetti Bolognese: A classic meat sauce that's versatile and not too difficult to prepare. It can be used for dishes like lasagna, stuffed baked potatoes, and even nachos. You can also add chili and red kidney beans for a Mexican twist. The beauty of meat sauces is that they improve in flavour after a day or two in the fridge. My secret ingredients? A touch of brown sugar and some chopped bacon to deepen the flavour.Risotto: While risotto takes time, it’s not difficult and is incredibly rewarding. With economical ingredients like arborio rice, good stock (chicken or vegetable), and Parmesan cheese, you can create a delicious dish. My favourite version includes fresh asparagus and mushrooms, but almost any vegetable works. Start with a recipe, and then experiment with what you have on hand. I call this ‘bottom-of-the-fridge’ cooking - using up what you’ve got to avoid waste.Frittata: This dish is adaptable, allowing you to use whatever ingredients you have on hand. It’s economical and universally liked.I’ll leave you to find specific recipes but remember, cooking is a skill that improves with practice. The more you cook, the better you’ll become and the more you can expand your repertoire.Setting the Table: this is the final touch to impress your guests. Here are some tips to get it right.Seating: Arrange the chairs based on the number of guests, ensuring an even distribution around the table.Placemats and Tablecloths: If you’re using placemats, place them symmetrically, directly opposite the person on the other side. If using a tablecloth, it should hang about 30 to 40cm over the edge of the table.Cutlery Placement: Ensure your cutlery is clean and polished. Place the main knife on the right side of the plate with the blade facing left. If there’s an entrée, the spoon or entrée knife goes to the right of the main knife. Cutlery is used from the outside in. The main fork goes on the left next to the plate, with the entrée fork placed to its left.Bread Plate: The bread plate goes to the left of the forks (or above them if space is tight) with a small butter knife. The only fork that ever goes on the right is an oyster fork, which is perfect for an easy and impressive entrée – if you can afford oysters!Napkins: These can be placed under the forks or in the centre of the place setting.Dessert Cutlery: Depending on the dessert, you might need a spoon, fork, or both. In informal settings, it’s perfectly fine to serve the dessert cutlery with the dessert itself.Glasses: Place the wine glass above the main knife, with the water glass to its right. If the setting is informal, ensure there’s a spot on the table for the wine bottle(s) so guests can pour their own.With these tips, you’re well on your way to hosting a successful meal. Practice makes perfect, and soon you’ll be able to cook and serve with ease.

Plantar fasciitis is one of the most prevalent and painful conditions affecting the feet, characterised by inflammation of the thick band of tissue (the plantar fascia) that runs along the bottom of the foot, connecting the heel bone to the toes. This condition often results in intense heel pain and significant discomfort during walking. While certain physical activities can increase the risk, plantar fasciitis can develop without a clear cause, impacting a wide range of individuals.You may be at risk of developing plantar fasciitis if you engage in physical activities that place stress on your heel, although it can occur without an obvious cause. Risk factors include age (most commonly those between 40 and 60 years), certain types of exercise (such as long-distance running, ballet, and aerobic dance), flat feet or high arches, obesity, and occupations that require long periods of standing (like teaching, waiting tables, or factory work).Ignoring plantar fasciitis can lead to chronic heel pain that disrupts daily activities. To avoid the pain, you might change the way you walk, which can cause foot, knee, hip, or back problems. Tension and stress on the fascia can cause small tears, and repeated stretching and tearing can further irritate or inflame it, although the precise cause often remains unclear.Diagnosis typically involves a medical history review and physical exam, where a healthcare professional will check for tender areas in your foot. The pain location helps determine its cause, and while tests are rarely needed, an X-ray might reveal a bone spur, which was once thought to cause heel pain but is now known to be an incidental finding.Most individuals with plantar fasciitis recover within several months with conservative treatments such as icing the painful area, resting, stretching, and avoiding activities that cause pain. Over-the-counter pain relief, like ibuprofen and naproxen sodium, can help manage pain and inflammation, but it's best to consult a doctor for a personalised treatment plan.Physical therapy and special devices can significantly relieve symptoms. Treatment may include:Exercises to stretch the plantar fascia and Achilles tendon and strengthen lower leg muscles, with a therapist teaching you to apply athletic taping for support.Wearing a night splint to keep the plantar fascia and Achilles tendon stretched overnight.Using off-the-shelf or custom-fitted arch supports (orthotics) to distribute pressure evenly across your feet.Walking boots, canes, or crutches to temporarily reduce weight on your foot.If conservative measures fail after several months, your healthcare professional might suggest a steroid injection into the tender area for temporary pain relief, though the procedure can be costly and painful. For chronic cases unresponsive to other treatments, extracorporeal shock wave therapy (using sound waves to stimulate healing) or ultrasonic tissue repair (using ultrasound to break up and remove damaged tissue) may be options worth exploring.In severe cases where other treatments have failed, surgery to detach the plantar fascia from the heel bone may be considered. This procedure can be performed as an open surgery or through a small incision with local anaesthesia.Plantar fasciitis, while painful and potentially debilitating, can often be managed effectively with early intervention and conservative treatments. Understanding the risk factors and seeking timely medical advice can prevent chronic pain and complications. With the range of treatments available, from physical therapy to advanced surgical options, those suffering from plantar fasciitis can find relief and regain their quality of life.

Gerringong resident Dr Christa Wood has long been an active member of community groups including Gerringong Rotary and their Markets, the Berry Writer’s Festival and Gerringong ‘Pics & Flicks’.She is also a Dementia Advocate and has established activities to enrich the lives of people with dementia. These include the Alchemy Chorus South Coast, and Dementia Inclusive Dancing held at the community hall at Mayflower Retirement Village.All these are supported by volunteers and carers. More recently, Christa’s focus has included those who need to maintain their health and independence as they get into their post-work years.People who want to live ‘younger’ and longer and who want active minds, active bodies and active social lives.Christa joined with Karen Ambrose, an experienced and professional dance Teacher, to set up fortnightly Rock’n’Dance sessions at Gerringong Town Hall.Karen guides people (whether prior dancers or not) to learn simple rock’n’roll and other dances in a friendly and enjoyable group where the focus is on rhythm and fun.There’s a new activity called Active Mindsteps. With the support of Gerringong Rotary, Christa and a volunteer organising committee, will offer people who are 55+ years, programs of weekly 90-minute exercise sessions to develop thinking and motor skills in a friendly, non-competitive way.A special opportunity now exists for people 55+ years to attend a ‘taster’ session with Active Mindsteps.These ‘tasters’ will be from 3pm to 4.30pm on the  28th August and 5th September at the Gerringong Town Hall. Attendance is free but numbers are limited so please email or phone to register your interest.ßTo register your interest or for more information:Christa Wood 0416 202 678Sandra Ruecroft 0451 302 752Mark Wilmott 0414 414 752Email: [email protected]

In recent years, the frequency of hip and knee replacements in Australia has surged. The latest figures available, for the year 2022, there were 52,863 hip replacements, 64,846 knee replacements and 8,636 shoulder replacements. And that was a Covid affected year, when procedures in public hospitals were down by more than a fifth. The Australian Orthopaedic Association National Joint Replacement Registry’s Annual Report records that there were a total of 1,982,200 joint replacement procedures in that year alone. Surveys show high levels of satisfaction, with 85% of respondents saying they felt “much better” after hip, knee or shoulder joint replacement.Once rare, these days many of us have had a joint replacement, or know people who have.What could be driving this trend? Advances in technology and surgical techniques, better implants, faster recovery times, and higher success rates are encouraging more people than ever to elect for total joint replacements, even at increasingly younger ages.For those in their 40s and 50s, arthritis – specifically osteoarthritis – is the top reason for undergoing hip replacements. This condition, distinct from the usual 'wear and tear' arthritis of older age, often stems from sports injuries or motor vehicle accidents. According to Orthopaedics WA, nearly all patients under 50 with premature arthritis have an identifiable cause, such as hip dysplasia, childhood deformities like Perthes disease, femoro-acetabular impingement, joint injuries, avascular necrosis, infections, or inflammatory (rheumatoid) arthritis.The bearing, where movement occurs, is the weakest part of a conventional hip replacement. Traditional bearings, made of high-density plastic and metal, fail quickly in younger patients. Thus, special bearings, including ceramic materials, metal bearings, and particularly hard-wearing plastics, are often chosen based on individual needs. Each material has its advantages and potential risks, requiring careful tailoring to each patient's circumstances.Perth orthopaedic surgeon Dr Benjamin Hewitt explains that hip replacements are typically performed when the hip joint wears out, leading to pain and dysfunction that dramatically reduce quality of life. The hip joint, crucial for standing, walking, and daily activities, consists of a ball-and-socket with smooth, hard bearing cartilage. Damage to this cartilage, commonly due to osteoarthritis, results in pain and stiffness, which can become severe in some patients.Hip replacements are generally considered when daily pain severely impacts one's ability to perform activities. The goal is to alleviate pain and stiffness, enabling patients to return to their usual activities. For those needing both hip and knee replacements, surgeons often recommend hip surgery first, as recovery from hip surgery doesn't require as much rehabilitation, making it more manageable if the knee is also painful.Most patients experience significant recovery within eight to twelve weeks after hip or knee replacement surgery, though full recovery can take up to a year. Physical therapy is essential post-surgery, with the majority of patients regaining considerable function within two to three months. Knee replacements typically require a longer recovery time than hip replacements.It's crucial to explore alternatives before opting for hip replacements, as they should be a last resort. Painkillers, injections, and exercises can provide temporary relief, but if the hip joint is severely worn out and symptoms become debilitating, a hip replacement may be the only long-term solution.How long will a hip replacement last? As with all mechanical devices, hip replacements can fail, usually when the bearing surface wears out and the components become loose. The Australian National Joint Replacement Registry records and analyses the details of all hip replacements performed in the country, offering data on their longevity. On average, 94 percent of joint replacements are functioning well at the 10-year mark, and 90 percent at 15 years. This means there's a 90 percent chance your hip replacement will still be fully functioning 15 years post-operation – a promising outlook.With the remarkable advancements in joint replacement technology and techniques, individuals are gaining new leases on life, free from the debilitating pain of worn-out joints. While the decision to undergo a hip or knee replacement is significant, the potential benefits in terms of pain relief and improved quality of life make it a viable option for many. As we continue to innovate and improve these procedures, the future looks bright for those seeking to regain their mobility and enjoy life to the fullest.Photo: Hospital for Special Surgery, New York.

Kiama welcomes its newest addition to the health and wellness scene with the opening of South Coast Sports Physiotherapy. Headed by the highly experienced Dan Mannix, this new clinic promises to deliver top-tier physiotherapy services to both athletes and the general public.Dan Mannix brings over a decade of clinical experience as a sports physiotherapist to Kiama. Prior to founding South Coast Sports Physiotherapy, Mannix dedicated eight years to working full-time in professional rugby. His impressive resume includes significant roles with the Australian Women’s 7's team in 2018 and 2019, and the men’s national rugby team, the Wallabies, from 2020 to 2023.Reflecting on his extensive experience, Mannix states, "Working in high-performance environments forces you to learn quickly and uphold high standards in your day-to-day practice.”A Canberra native, Mannix's journey into physiotherapy was inspired by his passion for sports, having actively participated in rugby, golf, and tennis during his youth. He pursued his physiotherapy studies at the University of Canberra and later specialised in a Masters of Sports Physiotherapy at La Trobe University. His career has also seen him working internationally with UK rugby teams, including the Cornish Pirates and Leicester Tigers.When asked about the distinction between sports physiotherapy and regular physiotherapy, Mannix explains, “It's the same principles just applied in a different setting. With athletes, there is definitely more pressure to have people return to a higher level of function quickly, but you’re still using the same clinical skills in the private practice setting. You definitely don't have to be an athlete to be seen by a sports physiotherapist.”Mannix emphasises a comprehensive approach to treatment. “We offer a thorough assessment, targeted hands-on treatment, and an exercise program to address the underlying issue,” he says.Conveniently located in the terrace houses on Collins Lane, Kiama, South Coast Sports Physiotherapy is set to become a cornerstone of health and recovery in the community. Whether you're an elite athlete or simply someone in need of quality physiotherapy care, Dan Mannix and his team are ready to assist you on your journey to optimal health.For more information or to book an appointment, visit www.scsphysiotherapy.com

If you could help improve global health outcomes by participating in research to prevent, treat and find cures for disease, would you do it? It is a question The George Institute for Global Health is asking millions of Australians to consider, as part of the Join Us program.  The George Institute, an independent global medical research centre with scientists based in over 50 cities worldwide, including Sydney, has partnered with universities and research centres to set up the Join Us register. The register connects researchers to a database of people who are interested in taking part in medical research opportunities relevant to their own health.Kiama Downs researcher Professor Maree Hackett has worked at the George Institute for almost two decades. Born in New Zealand, Prof Hackett was offered a job at the Institute while in her final year of a PhD at Auckland University. She has lived here ever since and earlier this month officially became an Australian citizen. Prof Hackett says research is critical to better health outcomes, but finding participants to get involved in research can be difficult. “The Join Us register is an easy way for millions of Australians to find out about and participate in life-saving health and medical research,” says Prof Hackett. “It is a secure register that matches participants with research studies not only at The George Institute but also being run by other medical and public health bodies, addressing Australia’s biggest health challenges.”These challenges include reducing risk factors for any major illness.“People can lower their risk factors by eating well, reducing alcohol consumption, keeping weight down, exercising and not smoking,” says Prof Hackett. “But for people who do have health challenges, we rely on research to improve their outcomes.”The Head of the Student and Fellows Program at The George Institute was always interested in working in medical research or in a hospital. “Members of my family have various health conditions, so I spent a fair amount of time visiting them in the hospital growing up,” says Prof Hackett. “I always thought things could be better, so I went into research.”But it almost didn’t happen when, at one stage, Prof Hackett thought that university was not for her. “I ended up doing three degrees after swearing that going to university was a complete waste of time,” laughs Prof Hackett, who completed a Bachelor of Arts in Psychology and English, a Masters in Psychology, and a PhD in Medicine. Fast forward two decades and many years of research, Prof Hackett now oversees students doing their doctoral degrees, along with their supervisors, as they transition into their early career. Her goal is to ensure students get the best research opportunities possible while developing groundbreaking methods to improve people's health. Prof Hackett says the research landscape has changed significantly since she started in the field, where she focused on developing simple, cost-effective strategies to prevent depression and improve outcomes for people with depression and other chronic diseases.“It’s very hard to go into research now and have a high chance of funding success, but researchers at The George Institute are doing cutting edge, amazing work to help improve global health outcomes,” she says. Breakthroughs in improving people’s health would not be possible if not for community participation in medical research opportunities. “One of the most difficult things about conducting research is finding the right participants,” says Prof Hackett. “Programs like Join Us give people in the Illawarra and Shoalhaven, who might not be attending a big teaching hospital where they’re asked to take part in clinical trials, an opportunity to be a part of breakthroughs in health research.”The Join Us register was established in 2020 by The George Institute and its affiliate partner, UNSW Sydney. More than 40 organisations are now part of the program including the Australian Stroke and Heart Research Accelerator, a centre improving research into cardiovascular disease.“You don’t have to take part in a clinical trial if you get contacted through the national register,” says Prof Hackett. “The database is similar to any routinely collected, secure data, just like when you register with an electricity provider, it allows a company to contact you to let you know about a power outage and when it might be restored. Join Us is a really easy way to find out about potential research that you or your family might benefit from. Most people are quite altruistic given the chance,so it gives them the opportunity to potentially help others by increasing medical knowledge.”For more information about the Join Us program go to https://www.georgeinstitute.org.au/join-us-register

John Carnegie, co-host of The Men’s Table in Kiama, is actively promoting the upcoming enrollment night in Berry on 20 August. As men’s mental health gains increasing attention in our local community, this event aims to welcome new members into a supportive network. More details can be found here: Enrolment Night.The Men’s Table: Building Connections and WellbeingThe Men’s Table, a charity established in 2011, began with a simple dinner where a group of men gathered to connect and share the highs and lows of their lives. Meeting once a month ever since, these gatherings have fostered meaningful relationships grounded in trust and acceptance.Belonging to a Men’s Table significantly enhances mental, emotional, and social wellbeing, offering robust support for its members. Each Table is supported by the Kitchen, the central office of The Men’s Table, which became a registered not-for-profit in 2019 under the leadership of co-founders Ben Hughes and David Pointon.Each table has a unique personality, shaped by the Fundamentals which are practical guidelines developed from the experience of existing Tables.Join the Movement: The Men’s Table is actively seeking new members and encourages men to attend the upcoming information night. For more information, contact John Carnegie at 0412 407 006 or via email at [email protected]

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.