Health and Wellness

Health and Wellness

The power of affirmations: How simple words can rebuild your self-esteem

Feeling good about yourself sounds simple, but often it’s the hardest thing to do. From the moment you look in the mirror, you might notice everything you wish were different instead of what makes you uniquely you. That first thought can set the tone for your day—your confidence fades, your mindset turns negative, and your inner spark starts to dim.  Before you’ve even stepped outside, your day can feel like an uphill battle. I’ve been there—ignoring my true self, overlooking my kind heart, my bright smile and the quiet strength that’s always been there.  As a young girl, I faced many challenges, but the biggest was bullying. It shaped my school years and chipped away at my confidence and ability to stand up for myself. Sadly, that lack of confidence followed me into adulthood, showing up in relationships and self-doubt that held me back for years. When your voice feels silenced, even small struggles can feel enormous, and it’s easy to lose sight of where to turn.  Then, in 2020—when the world stood still—I discovered affirmations. Words began to form in my mind, turning into short, powerful phrases that reminded me of who I was. Writing became my outlet and my healing. As I wrote more, I started to change. Affirmations helped me believe in myself again. They reminded me that I matter, that I’m capable, and that anything is possible.  That’s what I love most about affirmations: their quiet power to change how you feel about yourself, day by day. They carried me through my darkest moments, helping me rediscover the person I’d lost and giving me the courage to chase what once felt impossible.  In late 2022, one of those “impossible” dreams came true—I published my first book of affirmations, Reflection in the Mirror – You Are Enough. It’s a collection of messages about self-worth, confidence, belief, and having a voice. Since then, it’s reached readers across schools and communities, helping students stand tall against bullying, social media pressure and self-doubt. The book has given people hope, strength, and belief that they matter—that their voice deserves to be heard.  This is the power of affirmations: to restore hope, build strength, and remind us that anything is possible when we believe in ourselves.  A few affirmations to keep close I can do anything. I control my own life. I believe in myself. This is my life.  “Always believe in yourself—your kindness, your true inner self. It will guide you day by day.”  “Embrace growth and positivity. Remember who you are. You’ve got this. Believe, and you will go far.”  “Believe in yourself and who you are. It’s your life to live—you have so much to give.”    By Kristen MacDonald Kristen MacDonald is a writer, author and card designer dedicated to inspiring confidence, kindness and self-belief through her work.

Health and Wellness

How to Sort Out Your Hormone Health in 2026

By Steph Lowe The Natural Nutritionist & Cell Squared’s Nutrition Expert   How to rebalance your hormones and feel like yourself again  Hormones act as the body’s internal communication system, influencing almost everything: energy, sleep, mood, metabolism, skin, digestion and reproductive health. But in a fast-paced, high-stress world, that delicate balance can easily be disrupted. The good news is that with a few smart nutritional and lifestyle shifts, you can help bring your hormones back into alignment and feel more grounded, energised and in control.  Start with blood sugar balance Stable blood sugar is the foundation of healthy hormones. When glucose levels spike and crash, cortisol rises in response. Over time, this can interfere with sex hormone production, disrupt your thyroid and leave you feeling exhausted or irritable. Focus on real, unprocessed foods and build each meal around quality protein, healthy fats and slow-burning carbohydrates. Simple swaps like replacing toast with eggs and avocado or adding protein to your smoothie can make a noticeable difference in energy, mood and cycle regularity.  Prioritise protein and healthy fats Your body needs raw materials to produce hormones. Protein provides essential amino acids for repair and resilience, while healthy fats from egg yolks, oily fish, avocado, activated nuts and olive oil supply the cholesterol and fatty acids needed for hormone synthesis. If your energy is low or PMS feels overwhelming, try adding more protein and healthy fats to your day instead of cutting calories. Nourishment is far more effective than restriction.  Support your liver and gut Your liver and gut work together to clear excess hormones and metabolic waste. When they are sluggish, old oestrogen can recirculate, which can lead to bloating, mood swings and painful cycles. Support these pathways by eating cruciferous vegetables such as broccoli, kale and cauliflower, staying hydrated and keeping your fibre intake high. Fermented foods or a quality probiotic can also help rebalance the gut microbiome and improve hormone clearance.  Manage stress like it is a nutrient Chronic stress is one of the biggest disruptors of hormonal health. High cortisol levels divert resources away from sex hormone production and can affect everything from libido to fertility. You do not need to eliminate stress; you simply need to manage it intentionally. Build small, non-negotiable recovery habits into your week, such as a daily walk, journalling, yoga, meditation or five minutes of deep breathing before bed. Consistency matters more than duration.  Supplement strategically Food should always come first, but targeted supplements can offer extra support. Magnesium, zinc, B vitamins and omega 3s are some of the most beneficial for hormonal balance and nervous system regulation. Speak to a qualified practitioner if you are unsure where to begin. For a natural boost, consider nutrient-dense wholefood options such as Cell Squared’s Grass-Fed Beef Spleen & Liver Capsules, rich in B12, heme iron and vitamin A to support energy, metabolism and hormonal health. Your hormones are not broken; they are responsive. When you nourish yourself well, sleep deeply and manage stress with intention, your body has everything it needs to recalibrate. Make 2026 the year you listen to your body’s signals, support them with care and step into genuine hormonal harmony.  For more science-backed nutrition insights and product tips, visit Cell Squared and explore Steph Lowe’s expert guidance for living in balance.

Health and Wellness

Be Keen to Screen: Why Booking Your Breast Screen Should Be Top of Your To-Do List

When life gets busy, it’s easy to let important health checks slip down the to-do list. Between work, family, and everyday demands, that simple reminder to book a breast screen can often fall by the wayside. But here’s a friendly nudge — don’t wait. Be keen to screen, because this small act of self-care could make a big difference. Peace of MindFor most women, breast screening brings reassurance. In fact, 95% of breast screens have a normal result — meaning no breast cancer is found. Many women say that knowing they’ve had a clear result gives them invaluable peace of mind, allowing them to get on with life without the nagging “what if?” in the back of their minds. Early Detection Means More OptionsThe goal of breast screening is simple: to find cancers when they’re very small — often too small to be seen or felt. When breast cancer is found early, it’s usually easier to treat and there are often more treatment options available. Early detection not only saves lives but can also lead to a better quality of life after diagnosis. Saving Lives, One Screen at a TimeSince the introduction of the BreastScreen Australia program, deaths from breast cancer have reduced significantly. Regular screening every two years for women aged 50 to 74 is recommended, but free breast screens are also available for women aged 40 and over who haven’t noticed any breast changes. Convenient and QuickAppointments are simple to book and available at convenient locations across the Gold Coast — including permanent clinics at Burleigh Waters, Helensvale, Robina and Southport — plus a visiting mobile service. Some clinics even offer early morning and Saturday sessions to fit around your schedule. So, grab your phone and tick it off your list — call 13 20 50 or book online today. Because peace of mind, early detection and better outcomes are all reasons to make “book a breast screen” a priority this week. Be smart. Be proactive. Be keen to screen.

Health and Wellness

Bullet Proofing Your Body

What Prehab and Rehab Really Mean — and Why They Matter Ever noticed how some people bounce back from surgery as if nothing happened, while others struggle to regain their strength? It is rarely just luck. Preparation and consistency are usually the secret. The way you train before and after surgery can make all the difference — not just to your recovery, but to your long-term mobility and independence. That is where prehabilitation (prehab) and rehabilitation (rehab) come in. The Stats You Can’t Ignore 70% of Australians aged 65 and over have at least one chronic condition (ABS, 2022) Falls are the leading cause of injury-related hospitalisations and deaths in older Australians (AIHW, 2023) Only 15% of Australian adults meet the recommended strength-based activity guidelines (AIHW, 2020) Strength and balance training can reduce falls by up to 30% (WHO, 2021) The good news? Many of these risks can be reduced with the right movement habits. What Is Prehab? Think of prehab as preparation for a big event. It is about strengthening your muscles, joints and nervous system before surgery or a period of high physical demand. Going in stronger means you are better equipped to cope with the stress of surgery and recover faster. What Is Rehab? Rehab is the recovery phase — restoring movement, strength and function after surgery or injury. Skipping it might not stop you from getting back on your feet, but it can slow your progress, increase your risk of re-injury and limit your long-term mobility. In short: prehab helps you go in stronger, rehab helps you come out better. The Three Pillars of a Strong Recovery Strength training – Builds lean muscle, supports joints and maintains bone density, which is especially important for women post-menopause when the risk of osteoporosis increases. Flexibility and mobility work – Improves joint range of motion, boosts circulation and helps reduce pain, speeding up healing. Balance and coordination training – Improves stability, helps prevent falls and keeps your nervous system sharp for better movement control. Why It Matters An effective approach to prehab and rehab can: Speed up recovery and reduce complications Lower pain levels and improve energy Reduce the risk of falls and re-injury Help you stay active, independent and confident Strong Today, Strong Tomorrow Whether you are preparing for surgery, recovering from an injury, or simply want to future-proof your mobility, investing in your strength, flexibility and balance now will pay off for years to come. Your body is your lifelong home — and the more you take care of it today, the better it will serve you tomorrow.

Health and Wellness

Strength After 40: Why Lifting Heavy Is Essential, Not Optional

The gym floor can feel intimidating when you’re in your forties. Surrounded by twenty-somethings throwing around heavy weights, it’s easy to think your best lifting days are behind you. But here’s the reality check: strength training after 40 isn’t just beneficial—it’s essential for both men and women. After age 30, we lose approximately 3-8% of our muscle mass each decade. By 40, hormonal changes begin accelerating—testosterone declines in men while women face fluctuating estrogen and progesterone levels, especially during perimenopause. Bone density starts decreasing, metabolism slows, and maintaining muscle becomes increasingly challenging. But lifting heavy weights after 40 can actually reverse many of these age-related changes. According to research, progressive overload stimulates muscle growth at any age. Both men and women in their 60s and 70s can gain muscle mass comparable to people in their 20s when following proper strength training protocols. Heavy lifting triggers hormone optimization through compound movements like deadlifts and squats, strengthens bones by increasing mineral density, and boosts metabolism since muscle tissue burns significantly more calories than fat tissue at rest. The problem is that many people over 40 make critical mistakes that sabotage their progress. The biggest culprit is inadequate protein intake. Your body needs 1.6–2.2 grams of protein per kilogram of bodyweight daily to repair and build muscle tissue. Women, particularly those in perimenopause or menopause, often under-eat protein while men may focus too heavily on supplements rather than whole food sources. Without sufficient raw materials, even the best training program will fail to deliver results. Another common error is lifting too light out of fear of injury. While safety matters, your muscles need sufficient stimulus to grow, especially with declining hormone levels. This is particularly true for women who may have been conditioned to avoid “heavy” weights. Focus on weights that challenge you in the 6–12 rep range, emphasizing compound movements that work multiple muscle groups simultaneously. Progressive overload—gradually increasing weight, reps, or sets over time—remains the fundamental principle of muscle growth regardless of age or gender. Recovery becomes your secret weapon after 40. Unlike your twenties when you could lift heavy on minimal sleep, mature adults need 7-9 hours of quality sleep nightly and 48-72 hours between training the same muscle groups. Women may need to adjust training around hormonal fluctuations, while men often underestimate the impact of work stress on recovery. Poor recovery leads to fatigue, subpar workouts, and minimal gains. Incorporate rest days and light activities like walking or mobility work to optimize recovery. Many people also try to build muscle while simultaneously losing fat, which rarely works effectively after 40. This is especially common among women who may focus primarily on weight loss rather than strength building. Pick one goal at a time—spend 8-12 weeks focused on muscle building with adequate nutrition, then shift to fat loss if needed. Your body responds better to focused efforts than trying to achieve competing objectives. Perhaps the biggest barrier isn’t physical—it’s mental. Many people internalize the myth that they should “slow down” with age, with women often believing they’ll become “bulky” from lifting heavy weights. These mindsets are not just limiting; they’re harmful. Regular strength training improves mental health, cognitive function, and self-esteem while building the functional strength needed for daily activities and maintaining independence as we age. Start with 2-3 full-body sessions per week, focusing on proper form before adding weight. Track your progress and remember that every rep after 40 is an investment in your future self. The strength you build today determines your quality of life at 70. Your best lifting days aren’t behind you—they’re just getting started.  

Health and Wellness

Weight Loss Surgery: A Path to Better Health

Carrying excess weight isn’t just a cosmetic concern— it can significantly impact your overall health. Obesity is linked to various medical issues, including diabetes, high blood pressure, joint pain, and even certain cancers. It can also affect mental well-being and reduce life expectancy. While many attempt to lose weight through dieting, exercise, or medication, research indicates that individuals with severe obesity have less than a 1% chance of achieving and maintaining a healthy weight through these methods alone. In contrast, weight loss surgery has proven to be the most effective long-term solution for substantial and sustained weight loss. Bariatric surgery not only aids in weight reduction but also offers significant health benefits. It can lead to the remission or improvement of conditions such as type 2 diabetes, hypertension, sleep apnoea, and arthritis. Moreover, studies suggest that weight loss surgery may lower the risk of developing at least 13 different types of cancer. Modern weight loss procedures are minimally invasive. All are performed using keyhole surgery, often as day-stay only procedures. Patients often return to work within a few days, making the recovery process relatively quick and manageable. At The Surgery Gold Coast Weight Loss Surgery Clinic, we have over a decade of experience in performing these procedures safely and effectively. Our dedicated team is committed to supporting you on your journey to better health. P 07 5564 6501 surgerygoldcoast.com.au    

Health and Wellness

Apex Orthodontics – Your Local Specialist

When it comes to our children, there’s nothing more precious than their smile. It’s the way they light up a room, the confidence they carry into school, or the joy they share with friends. At Apex Orthodontics, we believe every smile tells a story—and we’re here to help make that story one of health, happiness, and confidence. Why See an Orthodontist? Just as medicine has cardiologists for the heart or dermatologists for the skin, dentistry has its own specialists—orthodontists. Orthodontists focus solely on straightening teeth and correcting jaw alignment, helping to create smiles that don’t just look beautiful, but also support lifelong health and confidence. Dr Tapiwa Gwengo, the specialist orthodontist at Apex Orthodontics, explains: “Orthodontics is more than moving teeth—it’s about unlocking confidence. I love seeing a shy child who starts treatment with their hand over their mouth and ends it laughing freely with a smile they’re proud to share.” The Apex Difference Choosing orthodontic treatment is a big decision, whether for your child or yourself. At Apex Orthodontics, we understand the emotions and questions that come with it. That’s why we’ve built our practice around one simple idea: every patient should feel heard, supported, and cared for. From the first consultation to the day the braces or aligners come off, we aim to make every step warm and reassuring. Parents often tell us their children actually look forward to their visits—something we’re very proud of. One mum recently shared that her daughter, once nervous about her teeth, now can’t stop smiling in family photos. “She’s like a different child,” the mum said, “and that’s thanks to Dr Gwengo and his team making her feel safe and understood.” Affordable, Accessible Care We also know orthodontic care is a significant investment. At Apex Orthodontics, we believe financial worries shouldn’t stand in the way of a healthy, confident smile. That’s why we offer flexible, transparent payment options designed to fi t family budgets. As Dr Gwengo puts it: “Every family deserves access to great care. We’re here to make it possible, without compromises.” Meet Dr Gwengo With specialist training from the University of Queensland and a warm, approachable manner, Dr Gwengo brings together advanced expertise with genuine compassion. He is an expert in treating patients with both braces and clear aligners (such as Invisalign), and has helped children, teens, and adults choose the option that best fi ts their lifestyle and smile goals. What sets him apart is his belief that every patient is more than just teeth on a chart. “I always take time to listen to what’s most important to my patients. For some, it’s about health and function. For others, it’s about self-esteem. My role is to guide them to the best outcome while making the journey positive and empowering.” Dr Gwengo’s advanced training also allows him to treat more complex orthodontic cases, including those that may require jaw surgery, always with a focus on comfort, stability, and long-term results. A Place for Families At Apex Orthodontics, we’ve created a welcoming environment where families feel at ease, questions are encouraged, and every milestone is celebrated. Whether it’s a child’s first consultation or an adult’s long-awaited transformation, we’re honoured to be part of these journeys. Because at the end of the day, it’s not just about straight teeth—it’s about confidence, joy, and a smile that lasts a lifetime. P: 07 5651 6520 E: [email protected] Suite 13, Hope Island Central, 340 Hope Island Road, Hope Island Open Monday, Wednesday to Friday 8am-5pm www.apexorthodontics.com.au Book your complimentary consultation today and take the first step towards a healthier, more confident smile for you or your child.

Health and Wellness

Have you heard of Exosomes – Skin Rejuvination at iBeauty

Exosomes are revolutionising skincare by enhancing rejuvenation and repair at the cellular level. Packed with potent bioactive molecules, including proteins, enzymes, DNA, lipids and growth factors, these elements serve as precise messengers, delivering targeted instructions to skin and hair cells to enhance their function and promote rejuvenation. In layman’s terms they can kick start your skin and hair at a cellular level. What does this mean? Studies have shown that these exosomes significantly boost collagen and elastin production, reduce inflammation and accelerate wound healing, offering a state-of-the-art, non-surgical solution for a more youthful skin and thicker, healthier hair. They also reduce the appearance of fine lines, wrinkles and age spots by delivering powerful growth factors and proteins that regenerate and repair skin cells. Their ability to modulate inflammation and aid in wound healing makes them effective for treating various skin conditions, such as acne scars and dermatitis The benefits of Exosomes in a nutshell 1. Skin Rejuvenation: Reduces wrinkles and fine lines. 2. Age Spot Reduction: Minimises the appearance of age spots. 3. Hydration & Elasticity: Boosts skin moisture and elasticity, promoting a youthful glow. 4. Radiant Skin: Improves skin smoothness and brightness. 5. Pore Refinement: Shrinks enlarged pores. 6. Scar Improvement: Reduces the appearance of scars, including acne and post-surgical scars. 7. Calms Inflammation: Soothes irritated skin and general dermatitis. 8. Wound Healing: Accelerates the healing process, promoting faster recovery & minimising scar formation 9. Hair Growth: Stimulates hair growth, promoting thicker, fuller hair. Every treatment at iBeauty is tailored to meet individual needs. If you would like to talk to our team to discuss your personal concerns, please give us a call. 62 Ashmore Road, Bundall P 07 5600 0191 ibeautycosmeticclinic.com.au

Health and Wellness

iBeauty – Real lasting results with Ultherapy Prime

Ultherapy Prime is a cutting-edge, non-invasive treatment that offers you natural yet transformative results. Our real, before and after images show you the results that can be achieved. (No photoshopping here). How it works: Ultherapy Prime utilises focused ultrasound energy with real-time imaging (which means our therapists can actually see areas of concern) and is designed to lift and tighten skin on areas like the brow, chin, cheeks and neck, and improve the appearance of lines on the décolletage. The advanced technology allows for precise targeting of skin layers, stimulating collagen and elastin production, resulting in a natural, long-lasting lift. The benefits • Non-invasive: Ultherapy Prime does not involve surgery or incisions, making it a lower-risk option for skin tightening. • Micro-focused Ultrasound: It uses focused ultrasound energy to stimulate collagen and elastin production by targeting the deeper layers of the skin. Using real-time imaging ensures accurate and effective treatment. • Long-lasting Results: While individual results may vary, Ultherapy Prime can provide noticeable lifting and tightening effects that can last for up to 12 months. • Customised Treatment: All treatments are specifically tailored to your individual needs. If you have concerns and would like to discuss a personal solution, please call Dr Alex and the team at iBeauty to book a free consultation. 62 Ashmore Road, Bundall P 07 5600 0191 ibeautycosmeticclinic.com.au

Health and Wellness

7 Ways to Cultivate a Growth Mindset and Find Peace After a Storm 

When life feels like a relentless storm, it’s easy to believe the chaos will never settle. Yet, within every challenge lies the seed of growth, waiting to be nurtured by a shift in mindset. A growth mindset isn’t just a buzzword; it’s the compass that can guide you from turbulence to tranquillity. Here are seven ways to plant that seed and move toward a more peaceful, purposeful life.  Embrace Setbacks as Learning: Each challenge holds a lesson. Ask yourself: “What can I learn from this?” This gentle curiosity helps you grow, not stay stuck.  Reframe Your Inner Dialogue: The stories we tell ourselves shape our reality. Try motivational interviewing with yourself: “What’s one small change I can make today?” Let your self-talk be compassionate and encouraging.  Celebrate Progress, Not Perfection: A growth mindset thrives on small wins. Each step forward, however tiny, is a victory. Acknowledge your effort, not just the outcome.  Cultivate Curiosity: Replace judgement with curiosity. Ask: “What else could be possible?” This opens space for fresh perspectives and untapped opportunities.  Practice Self-Compassion: Healing isn’t linear. Let your inner critic soften and say: “I’m doing the best I can.” That’s enough.  Visualize Peace: Imagine a peaceful life. What does it look like, feel like, sound like? Hold this vision in your heart as you navigate forward.  Seek Support: Sometimes, we all need a hand to hold. Counselling can provide a safe space to explore your story, reframe challenges, and gently guide you toward your goals.  Peace is the ultimate destination, but a growth mindset is the bridge to get you there. Let today be the day you choose peace.