Health and Wellness

Health and Wellness

5 Foods to Balance Your Mood

  In our fast-paced, always-on world, stress has become as ubiquitous as smartphones. While there are many strategies to manage our mental health, one powerful tool might be hiding in plain sight: your fridge. It turns out that Mother Nature’s pantry is packed with stress-busting superfoods that can help tame your frayed nerves. The age-old adage “you are what you eat” takes on new meaning as science uncovers the intricate dance between our gut and our mind. Ready to add some culinary calm to your life? Here are five powerhouse foods that could transform your plate into a mood-enhancing masterpiece. Salmon Wild-caught, sustainably sourced salmon is rich in omega-3 fatty acids, which are essential for brain health and reducing inflammation. These fats can lower blood pressure and improve circulation, which helps reduce the risk of coronary heart disease. Additionally, omega-3s have been shown to lower stress levels and promote a positive emotional balance. Alongside salmon, other omega-3-rich fishlike sardines and mackerel are excellent for maintaining both physical and mental health. Eggs Eggs are a 5-star source of choline, a nutrient crucial for producing acetylcholine, a neurotransmitter that helps regulate mood and support nervous system function. Choline also aids in memory and mental clarity, making eggs a great choice for reducing stress and enhancing cognitive performance. With their additional omega-3 content, eggs can further support emotional wellbeing. Olive Oil Olive oil, especially high-quality extra virgin olive oil, is a fantastic source of healthy fats. It’s loaded with polyphenols, brain-protective antioxidants that help shield your cells from oxidative stress. The monounsaturated fats in olive oil can support healthy cholesterol levels and promote longevity. Studies show that replacing other fats with olive oil can contribute to a longer life, making it a smart choice for both heart and brain health. Beef Liver Beef liver is a nutritional powerhouse, especially when it comes to supporting gut health and mental wellbeing. It’s rich in vitamin A, which helps maintain the integrity of the gut lining and supports immune function. It also contains B vitamins, essential for energy metabolism and neurotransmitter production, directly influencing mood and emotional stability. The connection between gut health and mental health is becoming increasingly clear, with the gut often referred to as the “second brain.” A healthy gut microbiome supports the production of serotonin, with up to 90% of serotonin being produced in the gut. By nourishing the gut with nutrient-dense foods like beef liver, you can support a more balanced mood and better mental health overall. For those who are squeamish or often on the move, I like to keep a bottle of Cell Squared Organic Beef Liver capsules on hand. This gives me a daily dose of fresh, freeze-dried organ goodness that I know I can trust. Avocado Avocados are packed with healthy fats, fibre, and magnesium, all of which help stabilise mood and support overall well-being. Magnesium is known for its calming properties and has been shown to help alleviate symptoms of depression. Meanwhile, the fibre and fats in avocados keep blood sugar levels stable, promoting a steady mood throughout the day. Including avocados in your diet can provide lasting energy and emotional balance. By Steph Lowe, The Natural Nutritionist

Health and Wellness

Do you not know how to say ‘No’?

    In a world where social approval often feels like currency, many of us find ourselves entangled in the web of people pleasing. But what exactly is people pleasing, and why do we do it? More importantly, how can we break free from this exhausting cycle? Let’s delve into these questions and explore 3 techniques to reclaim our happiness. Understanding People Pleasing People pleasing is a behavioural pattern where we prioritise the approval and acceptance of others over our own needs and desires. It can stem from a deep-seated fear of rejection, criticism, or conflict that drives us to seek validation by doing or giving to others, even at the cost of our own wellbeing and true feelings. The action of people pleasing often leads to resentment, burnout, and a loss of self-esteem. Like white ants in a house that chew away a house’s foundations, people pleasing erodes our confidence and self-worth. Why Do We Do It? The roots of people pleasing may be traced to childhood, where conditional love, praise, and acceptance trained us to believe that only by meeting others’ expectations, we wouldn’t endure the pain of rejection. Rather, we replaced fear with the desire to fit in and the sense of security that gives us. The challenge comes though when we people please and put others needs and wishes above our own. This can lead to underlying feelings of resentment, being unfulfilled in relationships, and not feeling respected. One of the most profound realisations that can jolt us out of the habit of people pleasing is understanding and feeling the following truth deeply: No one respects a people-pleaser! Ironically, the very reason we engage in people-pleasing behaviour is because we crave respect. If hearing that wasn’t enough to create an instant change in your psyche, then consider these 3 techniques to break free: 1. Set Boundaries: Establishing clear boundaries is crucial in combating people pleasing tendencies. Practice saying ‘no’ when a request compromises your values, energy levels, or wellbeing. Communicate your boundaries assertively yet respectfully, i.e., “I appreciate you trusting me enough to babysit your son. Unfortunately, that date does not work for me.” You don’t need to provide an explanation for your reasoning or overexplain anything. Make a decision and find a way to say no with ease and grace. 2. Practice Self-Compassion: Cultivate self-compassion by treating yourself with the same kindness and understanding you offer others. Acknowledge that perfection is unrealistic and that mistakes are opportunities for growth. Self-compassion strengthens resilience and self-esteem, therefore reducing the need for external validation. An easy way to create self-compassion is to ask yourself, “If this were my child or best friend in this situation, what advice would I give them right now?” 3. Seek Support: Find a therapist you feel a rapport with who can not only provide encouragement and perspective but can pass on their professional wisdom and workshop ideas that are comfortable for you. In the end, breaking free from people pleasing isn’t just about asserting yourself; it’s about honouring your inner voice and embracing the power of feeling good. This is your one true precious life, and it’s your time now to flourish. How to Break Free By Justine Williams Justine is a multi-award-winning clinical Hypnotherapist and children’s author.

By Justine Williams

Health and Wellness

Have you heard of Weaponized Incompetence?

  Weaponized Incompetence, it’s more common than you think! Weaponized incompetence, often seen as a form of passive manipulation, is a harmful behaviour where individuals feign ignorance or incompetence to avoid responsibilities. This tactic is prevalent in various relationships—whether at home, in the workplace, or among friends—shifting the burden onto others. By pretending they can’t perform tasks effectively, these individuals manipulate situations, making others feel obligated to take over. What actually is it? At its core, weaponized incompetence involves intentionally underperforming or pretending to be incapable. For instance, a partner might insist they “don’t know how” to clean the house properly, forcing their significant other to take on the bulk of the chores. Similarly, in a professional setting, a colleague may claim not to understand a task, leaving others to pick up the slack. This deliberate avoidance of contribution creates frustration and resentment, leading to an imbalance in relationships. Some Examples Weaponized incompetence can manifest in various ways. Household Tasks: One partner may claim they cannot cook or manage chores, pushing their partner to handle these responsibilities alone. Childcare: A parent may pretend they don’t know how to change a diaper or help with homework, leaving the other parent to take on these duties. Work responsibilities: An employee might feign ignorance about completing a project, resulting in colleagues taking over to meet deadlines. In all these scenarios, the manipulator benefits by avoiding tasks, while others bear the burden of increased workloads. Why It Happens The motivations for weaponized incompetence often stem from laziness, a desire for comfort, or a reluctance to learn new skills. Sometimes, it reflects an unwillingness to challenge traditional power dynamics, such as when a man avoids housework, believing it to be “women’s work.” Other times, it’s merely a strategy to evade work by exaggerating one’s inability to perform a task. This passive manipulation can lead to significant strain on relationships, as it allows individuals to dodge direct confrontation while appearing to “try” but fall short. It complicates the ability of others to address the behaviour without sounding accusatory. Impact on Relationships The repercussions of weaponized incompetence are damaging. In personal relationships, it leads to an unfair distribution of chores, causing one partner to feel overwhelmed and undervalued. In the workplace, it can disrupt team dynamics, leaving others feeling burdened and frustrated by taking on someone else’s responsibilities. Addressing the Issue To combat weaponized incompetence, clear communication and boundary-setting are crucial. In personal relationships, have open discussions about the division of labour and express frustrations about imbalances. In professional settings, holding colleagues accountable for their tasks and refraining from consistently picking up their slack is essential. Addressing the issue directly ensures responsibilities are clearly assigned and that everyone is held to the same standards. Weaponized incompetence is a form of passive manipulation that allows individuals to shirk responsibilities while burdening others. Recognising and confronting this behaviour through open communication and accountability is vital for maintaining healthier, more balanced relationships. By addressing this subtle manipulation, individuals can work towards equitable partnerships and improved dynamics at home and work. By Andrew Harmer  

Health and Wellness

Selfie, snapshot or security threat?

  How safe are you on social media? You may be shocked to learn just how revealing your happy snaps really are writes Get it’s Hayley Bogaard I’m sorry Madonna, but we are no longer living in a material world. We are living in social media world. And in social media world, the saying goes: picture or it didn’t happen. No longer is it enough to simply eat your brunch, you must photograph it, filter it and post it. And if you don’t post a mirror selfie in your Lorna Jane tights, did you even work out? So in a world so consumed by images, how much do you really think about what you’re posting? You may be surprised at how these seemingly innocent photos, could be revealing a whole lot more than you ever intended! Boarding Pass Look up #boardingpass on Instagram and you’ll find over 109,000 posts. Who knew it was a thing, right? While you may be tempted to post a photo of your boarding pass to brag about your adventures, think again. With your boarding pass details, savvy users may be able to access your full itinerary, frequent flyer logins, and even credit card details. Think covering up your personal details will solve that problem? Wrong. The barcode on your boarding pass also contains all your personal booking details and can be read easily using an online barcode reader. You’ve been warned! Your Workspace It’s a Thursday morning, you’re on your second cup of coffee and productivity is at a peak. You take a quick photo of your workspace with your cute notepad, laptop and kitschy coffee cup and post it online. Perfectly innocent, right? Well, one blogger found out how dangerous this can be when, after posting a picture of her home office set up, her followers quickly pointed out that by zooming in on the photo, her diary and post-it notes were clearly visible – featuring phone numbers, personal information, client names and invoices being chased. Gulp! School Uniforms The kids are heading back to school and look adorable in their school uniforms – complete with oversized backpacks and dorky straight-brimmed hat – so you take the traditional back to school snap and post it to Facebook. You’re a proud mumma! Well, you’ve just announced where your child will be seven hours a day, five days a week. Does that sound safe to you? No, me neither. Sold Sign Recently, a popular blogger shared a photo that showed her standing with the auction sign out the front of the house she had just purchased. The street number was visible, as well as the name of the real estate agent. One simple Google search using these details, delivered her full address and the price she paid at auction. You wouldn’t announce these details publicly, so don’t inadvertently post it in your photos! Gift Cards and Credit Cards Learn this valuable lesson from those who have learned it before you. In 2016, a Perth woman decided to sell an unwanted makeup voucher online to make some extra cash for a holiday. She took a few snaps, uploaded them to Facebook and within minutes the $94 value was stolen. Avoid posting any images that include barcodes or reference numbers, as these can easily be used in an online store. Oh and when it comes to posting a photo of your credit card, the rule is simple: don’t. Have you discovered the magic of Google Maps Street View? The Google feature provides real life, panoramic views from positions along streets all over the world. Want to see what the house you grew up in looks like? Punch in the address to Google Maps Street View and you’re whisked right back to your childhood home. Amazing! But this technology is loved by more than just the nostalgic. Criminals around the world are utilising the technology to ‘case a joint’ from the comfort of their own home. No longer do they need to sneak around in the shadows of the night to assess your home or business for a potential break in. By using Google Maps Street View, they are able to see potential entry points to your home, if you have a dog, if any security systems or gates are present and find good hiding places around your property. Scary, right?! While there’s not much you can do about this one, it just goes to prove how technology can be used for both good and evil and how aware you need to be about your safety online!

Health and Wellness

Who says you can’t eat ice cream on a diet?

  While most people assume losing weight means cutting back on everything you love, according to wellness and weight loss expert, Kitty Blomfield, that’s not necessarily the case. In fact, according to Ms Blomfield, adding ice cream to your diet can actually help. “Starving yourself is not sustainable and your body shuts down,” Ms Blomfield explains. “The only way forward is to achieve body transformation through improved metabolic functioning. “I encourage women to eat ice cream every night.  The key is balance, food composition and movement.   Getting this right not only helps you to get the body you want, it also helps to solve a raft of other health and body issues, such as hair loss, painful periods and low sex drive, just to mention a few.” Ms Blomfield’s passion for health and wellness started in 2015 when she decided to turn her life around and focus on holistic health. “Just like so many other women, I had spent well over a decade yo-yo-ing blindly between periods of motivation and depths of despair. Between dieting and bingeing, I was never happy with my body. That is until the stars aligned, and I met two very important people in my life,” she said. “I met my now partner, Craig McDonald, and he taught me the importance of strength training and building lean muscle to achieve a toned and athletic-looking body.  I also met Emma Sgourakis, who introduced me to a totally new way of nutrition. I learned that by supporting my metabolic health, I could achieve my body composition goals. She taught me what nobody else did: that carbs are not the enemy, that I could enjoy all the delicious foods I love and nourish myself and support my hormones.   Improved wellness through metabolic health  “Using my lived experience and learned expertise, I formulated a program to help women kick start their health and wellness journey and I called it the Eat More, Train Less, and Get Results 7-Day Challenge,” Ms Blomfield said. “It improves metabolic health and by doing this women experience more energy, better moods, improved sleep, digestion, hormone regulation and long-term, sustainable body composition change.   Your body, your focus, your goals It’s about more than just weight loss though. “So much of what women experience every day is considered ‘normal’. But I’m here to tell you that it’s not normal to have poor sleep, painful periods or experience bloating. “These are, in fact, generally a symptom of a down-regulated metabolism. With our metabolic health assessment, we’ll help you pinpoint the key metabolic issues, so you’ll know what needs focus when you’re working on your health and body goals,” Ms Blomfield continued.

Health and Wellness

Family matters when times are tough

  When Monica’s brother was diagnosed with prostate cancer, it shattered her world. But as she struggled to carry the emotional weight of the prospect of losing her brother, the responsibilities of life carried on. Monica became her brother’s full-time carer. Over the last months of his life, Monica was struggling with all her brother’s care needs, while also managing life’s usual responsibilities. At the same time, she was trying to deal with the emotional toll of her brother’s diagnosis. Monica was breaking. And she’s not alone. More than 450 Australians are diagnosed with cancer every single day, with almost two in five predicted to be diagnosed with cancer before the age of 85. One of the most challenging aspects of this difficult time is that despite their internal struggle, everyday life must go on. This leaves those people in a difficult and vulnerable position, forced to balance navigating their diagnosis with their other responsibilities, such as looking after their children, cooking, cleaning, or walking their dog. Unlike Kate Middleton and King Charles, your average Australian is not always backed by an established support system or with an abundance of resources at their fingertips. While research shows people with stronger social bonds have a 50 per cent increased likelihood of survival than those who have fewer social connections, even those with a strong social network can find it difficult to ask for help. Similarly, many well-meaning friends and family don’t quite know how to offer help. That’s where Gather My Crew comes into play, offering proactive support to break down the barriers of people needing to ask for help. Essentially, the Gather My Crew app is a free online rostering system, acting as a middle man between a person in need and their ‘crew’ – those people that want to help but aren’t sure how. After you set up your account, you can then select from hundreds of things you might need help with, including school pickups, washing, transport, even weekend activities for the kids. Basically, all the things that make living a normal life possible. After you’ve chosen these, you can then invite family and friends to join your crew, who can then choose the specific items they’re able to help you with. “As humans, we are inherently social beings. We thrive on community support, especially during times of crisis,” said Dr Susan Palmer, Psychologist, Founder and Clinical Lead of Gather My Crew: “During periods of heightened stress, cognitive overload can impair our communication and decision-making, making it harder to deal with challenging situations and think logically during this time. However, research consistently shows that individuals with robust social support systems fare better in times of crisis, experiencing lower levels of stress and greater resilience. “By proactively gathering our crew and fostering interconnectedness within our communities, we not only help our own well-being but also create a foundation of solidarity and compassion.” According to Dr Palmer, the issue with saying ‘Let me know how I can help’ is that it requires the person struggling to go back and ask for specific things which can sadly work as a barrier to receiving the help they actual need. “On the flip side, people are ready to give help and have the best intentions but don’t know how to go about it or what to offer,” Dr Palmer said.

Health and Wellness

Guard your energy at Christmas time

    Christmas. “It’s the most wonderful time of the year,” so the song goes. It can be, but for many it’s a tough time with too much to do, too many places to be, and an enormous amount of obligation. Obligation is a huge energy drainer at this time of year—attending events you don’t want to, sharing meals with people you don’t like, buying gifts for people because you have to! Doing Christmas ‘your way’ is the answer. Find the joy in the bits you love and fa-la-la all the way into the New Year. There is a lot to love about Christmas. The upside of Christmas is yummy food, thoughtful gifts, time with people you love, celebrating the past 12 months, family traditions, and glittery decorations. The downside is overeating, wasted money, difficult people, and years of resentment all showing up in one day! The power of anything is in choosing what you love and leaning into that. The secret is to do more of what you love and less of what grinds your gears! We get energy when we do things we enjoy. When we hang out with people we love, when we visit places we enjoy. Christmas is an excellent time to be honest. You know it’s coming up, and you can choose how you respond and participate. Write down all the things that happen at Christmas in your world. Write next to each one what you love and hate about each activity or responsibility. Each of the things on your list will have an energy. Some will be a hell yes. Some will be laced with dread! Take notice of how you feel. Now make some decisions. What do you want to do? What do you need to do? What can you outsource? You can outsource just about anything these days. Get your house decorated, have meals prepared, and have your gifts wrapped. Have some conversations about what you do and don’t enjoy about the Christmas season. This doesn’t have to be expensive—swap jobs with people who enjoy different tasks than you! Maybe you cook and someone shops for your gifts! Maybe you clean while someone else decorates your house. Having a plan will energise you! Getting organised will make you feel good. There is so much that can be done ahead of time. Make lists of things that can be done in October and November so December has more space. Christmas is a wonderful time of the year to celebrate. You can celebrate yourself, the people who have supported and loved you, the people you support and love. It’s a time for generosity. A time to give—giving of ourselves creates more energy. Who could you give your time, your money, or your energy to this Christmas? Get Energy:  Plan something that you want to do. Create something special for you and a loved one. Guard your energy by:  Get clear and honest about what you want. Decide what you will and won’t do. Give:  MAKE AN EFFORT  .Do significant things for significant people! Be kind and generous doing things you do enjoy. Maybe this is the year to do Christmas your way. To honour your energy and celebrate how you want to!

Health and Wellness

Looking After Your Skin – Self-Love

  How Looking After Your Skin is a Form of Self-Love By Kim Guseli, Cosmetic Chemist   Self-care can sometimes feel like just another item on our endless to-do list in the busy pace of modern life. However, the simple act of looking after your skin can be a powerful way to practice self-love. Skincare isn’t just about maintaining a glowing complexion.  Taking time for yourself builds confidence and connects with who you truly are. Each time you cleanse, moisturise, or apply a mask, you are carving out space to focus on your well-being, both inside and out. Skincare as a Moment of Stillness It is a rare chance to slow down, to breathe, and to be present with yourself. Whether it’s a five-minute routine in the morning or a more indulgent evening ritual, these moments are an opportunity to connect with yourself on a deeper level. Consider your skincare routine as a daily practice of mindfulness. The simple act of washing your face becomes a pause in the chaos of life—a time to reflect on how you’re feeling. Skincare becomes more than just an external act as it transforms into a powerful tool for grounding yourself in the present moment. Confidence Through Care Looking after your skin can be empowering because it builds confidence. When you take the time to care for yourself, you feel better about how you present yourself to the world. Glowing, healthy skin isn’t just about appearances; it’s about how it makes you feel. It’s a reflection of the care and love you give yourself. Confidence radiates from within, but the way we care for our outward appearance can give us that little boost when we need it most. When you know you’ve taken time for yourself, it shows in how you carry yourself. Skincare is Self-Love, Not Perfection It’s important to remember that skincare is not about achieving perfection. The beauty industry often pushes the idea that flawless skin equals happiness, but true empowerment comes from embracing your skin as it is. Your skin is uniquely yours, and your skincare routine should be about celebrating that. When you focus on nurturing your skin rather than trying to fix it, you shift the conversation from criticism to care. This simple change in mindset allows you to approach your skincare ritual with kindness and patience, rather than pressure or frustration. It’s a gentle reminder that you deserve to be taken care of, no matter what stage of life or skin journey you’re on. A Lifelong Act of Self-Love Taking care of your skin is a lifelong journey and a practice in showing yourself compassion. Your skincare routine can evolve as you do — reflecting your needs, your lifestyle, and your personal growth. It is a way to invest in yourself and your well-being, reminding you that you are worthy of care every single day. The next time you reach for your favourite moisturiser or mask remember that you are not just taking care of your skin, you are empowering yourself through a simple yet profound act of self-love.

Health and Wellness

The impact of vaping on your skin

  Skin expert, Isabella Loneragan, breaks down the Impacts of vaping on Skin. While studies on the long-term health implications of vaping are ongoing, there is clear evidence that the damage extends to your skin too, exacerbating a bevy of skin conditions including acne, rosacea, fine lines and wrinkles, and even spurring the formation of ‘smoker’s lips.’ Award-winning skin and dermal therapist, Isabella Loneragan, says vaping may be the culprit behind a noticeable rise in skin complaints from young people in particular. “I have noticed an increase in younger people visiting my clinic who are fairly frustrated with their skin and now, one of the first questions I ask is whether they vape because, although vaping hasn’t been around for too long, its impacts on skin are proving just as bad – if not worse – than cigarette smoking,” explains Isabella. According to the Australian Institute of Health and Welfare, one in five Australians have tried an e-cigarette at least once, and almost one in ten aged 18-24 vape daily. “Akin to cigarette smoking, vaping incorporates an inhalation of toxins and so it’s inevitable that some of these toxins will be deposited in the skin, causing damage to the skin barrier and inflammation impacting the skin’s ability to function normally. “One of the most significant impacts of vaping is an exacerbation of acne. More and more studies are showing that the nicotine in e-cigarettes can constrict blood vessels and reduce blood flow to the skin, which leads to inflammation and the development of flares of acne,” she says. Vaping can also cause an overproduction of sebum, which is the oily substance that clogs pores and can lead to breakouts. The chemicals in e-cigarettes can disrupt the skin’s microbiome also contributing to the development of acne flares. “Another condition that is clearly impacted by vaping is rosacea – a chronic condition that causes redness and inflammation on the face. Vaping aggravates rosacea due to the presence of chemicals and irritants in e-cigarettes. The nicotine in vapes – like cigarettes – causes blood vessels to constrict, leading to a worsening of rosacea symptoms,” says Isabella. “While studies are currently quite limited, there are also viable scientific suggestions that vaping triggers rosacea flare-ups and may even make existing rosacea symptoms worse.” It should come as no surprise that vaping also can result in premature ageing and the development of fine lines and wrinkles. “The chemicals in e-cigarettes are known to cause oxidative stress, damaging collagen and elastin which are the proteins that keep skin firm and youthful looking. “I can confidently state as a fact that vaping spurs dull and uneven complexion – just as cigarettes do. Over time, this contributes to the development of fines and wrinkles. “Even the dreaded ‘smoker’s lips’ side effect of cigarette smoking is showing in those who vape. This is the formation of vertical perioral lines around the lips simply due to an overuse of the muscle to purse your lips to a vape,” says Isabella. When it comes to reversing the impacts of vaping on the skin, Isabella says this may not be possible. “Obviously, avoiding smoking and vaping altogether is my recommendation for radiant and healthy skin; but for those who do vape, I’d suggest keeping yourself hydrated and eating a healthy diet as a means of limiting the impacts of vaping. Of course, using sunscreen daily is also a must,” adds Isabella.

Health and Wellness

Luscious Locks on a Budget

    Hairstylist Kylie Hayes shares her top 4 tips for keeping hair looking luscious and extending the longevity of coloured hair using at-home treatments.   Tip 1: Use Semi-Permanent Toning Filters To intensify your colour’s tone and avoid discolouration at an affordable price point, Revlon Professional’s Nutri Colour Filters will be your favourite haircare colour treatment during financially tight times.  The unique 3-in-1 product achieves flawless, vibrant hair colour and a silky shine finish in between salon visits, so you don’t need to worry about purchasing an extensive list of haircare products. Kylie says, “Unwanted hair regrowth is bound to happen when delaying a visit to your hair salon, but this pigmented semi-permanent treatment is perfect for enhancing dull-coloured tones and providing that refresh that you are looking for.”  To remove unwanted brassy, yellow, and orange tones, use the Revlon Professional Re/Start Colour Anti-Brassiness Purple Drops, a gentle serum that enhances blonde, lightened, grey, or white hair tones.    Tip 2: Use Nourishing Shampoos & Conditioners  Soapy shampoos and conditioners might be the reason for your colour fading faster, leaving you to be a frequent customer at your hair salon. Kylie says, “Substituting your thick, rich shampoos and conditioners with gentler, more nourishing products will cleanse the hair more effectively and greatly extend the life of your colour.”   Look for products that are free from sulphates, which are prone to strip colour.    Tip 3: Maintain moisture  As coloured hair causes dryness, thinning, split ends, and breakage, Kylie says, “Moisturising your hair with a hair mask weekly helps to lock colour in the hair’s cuticles while also preventing further damage.”   Look for products that nourish, hydrate, and strengthen the hair, leaving it with a soft and shiny finish.    Tip 4: Cut back on heat styling tools Your trusty straightener and curling iron may also be a leading cause for your hair fading quickly. Kylie says, “Heat opens up your hair cuticles, allowing colour to fade at a faster rate; instead, look to reduce your use of styling tools, and applying a heat protectant before styling will be a game changer in restoring the brightness of colour in between salon visits.”