Health and Wellness

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.”

Health and Wellness

Why Breast Screens are so Important

Ready to focus on your health? Be keen to screen and book your appointment today. A quick breast screen could save your life. Screening is recommended every 2 years for women aged 50 to 74, with free breast screens on offer for women 40 and over who haven’t noticed any changes to their breasts. Book your free breast screen online today at your nearest BreastScreen Queensland clinic or call 132050

Health and Wellness

What is a Health Kick?

The common mistakes with Health Kicks & how to avoid the usual hiccups that come with them. WHAT DOES A HEALTH KICK MEAN? A “health kick” is a period where someone consciously makes an effort to improve their health and wellbeing. This might include eating more nutritious foods, increasing physical activity, and making lifestyle changes to enhance energy, mood, and overall fitness. People often begin a health kick to lose weight, prevent illness, or feel better mentally and physically. Common activities include going to the gym, cutting back on sugar, trying new diets, quitting smoking, or starting yoga and meditation. When done with realistic goals and planning, a health kick can lead to long-term positive change. 5 TIPS FOR A SUCCESSFUL HEALTH KICK 1. Create a Meal Plan Planning your meals helps you stay on track, avoid unhealthy choices, and make sure you’re getting the nutrients you need. Aim for a balanced mix of fruits, vegetables, lean proteins, and whole grains. If you’re unsure where to start, a personal trainer or nutritionist can help design a tailored plan. 2. Start Small Begin with simple, achievable goals—like exercising three times a week or drinking more water. Small wins build momentum and confidence, making it easier to create long-lasting habits. 3. Exercise Regularly Exercise is a core part of any health kick. Include a mix of cardio, strength training, and flexibility exercises. Using a fitness or personal trainer app can help you track your progress and stay motivated. 4. Stay Hydrated Drinking enough water supports digestion, energy, and hunger control. Aim for at least eight glasses a day, and more if you’re active or in a hot climate. 5. Prioritise Sleep Getting 7–8 hours of quality sleep each night is vital for recovery and overall health. A good night’s sleep supports your metabolism, mental clarity, and exercise performance. 6 COMMON HEALTH KICK MISTAKES 1. Going Too Hard, Too Soon Rapid changes in diet or exercise can cause burnout, injury, and side effects like fatigue, mood swings, and muscle loss. Ease into your health kick gradually. 2. Poor Planning Without a clear strategy, it’s easy to revert to old habits. Use tools like meal prep, fitness schedules, and health apps to stay organised and consistent. 3. No Balance A health kick shouldn’t mean constant restriction. Allow yourself flexibility and treats to maintain motivation and avoid the “all or nothing” mindset. 4. Ignoring Mental Health Wellbeing includes your mental state. Make time for stress relief—through meditation, journalling, walking, or simply doing things you enjoy. 5. Unrealistic Expectations Change takes time. Don’t expect overnight results. Be patient and celebrate progress, not perfection. 6. Inconsistency Forming new habits takes time and repetition. Establish a routine that fits your lifestyle and stick to it as closely as possible. By avoiding common pitfalls and focusing on small, consistent steps, you can turn your health kick into lasting, positive change. Remember: it’s not about being perfect—it’s about building habits that support your long-term wellbeing. Bundall Studio ph: 5538 4788 Southport Studio ph: 5679 2235 visionpersonaltraining.com

Health and Wellness

The hidden risk: understanding breast density and cancer

YOUR GUIDE TO UNDERSTANDING BREAST CANCER RISK AND SCREENING OPTIONS By Dr Susan Hawes How common is breast cancer? Over 21,000 Australians will be diagnosed with breast cancer this year. Risk of breast cancer increases greatly after the age of 50. However, around 1,000 women aged under 40 are diagnosed with breast cancer each year. 1:7 women and 1:550 men are diagnosed with breast cancer in their lifetime. I have felt a breast lump. Are most breast lumps cancerous? No. Approximately 10% of breast lumps are cancers, and 90% are not cancer. It is important to have any new breast changes investigated with your doctor. This can include a new lump, dimpling of the skin, new onset redness, nipple changes such as crusting, ulceration, abnormal nipple discharge or new onset of nipple inversion. Should I be checked out if I had a normal screening mammogram last year? Yes. If a patient develops new breast symptoms these should be checked with a doctor. BreastScreen is a health initiative that aims to reduce illness and death from breast cancer. Women aged 50-74 are actively invited to free mammogram screening every 2 years. Women aged 40 to 49 or over 75 can also attend who do not have breast symptoms. Some women can also undergo breast checks and have breast imaging organised with their general practitioner. Can women with breast implants have mammograms? Yes. It is generally safe to have a mammogram with breast implants. However, it is important to advise the imaging company or BreastScreen beforehand so that the best images can be obtained. What is breast density? Breasts are made of a mixture of glandular tissue, fibrous connective tissue, and fatty breast tissue. It is not something that can be determined when breasts are examined. Only a radiologist looking at a mammogram can tell if a woman has dense breasts. Density describes the relative amount of these different types of breast tissue as seen on a mammogram. Dense breast tissue has relatively higher amounts of glandular and fibrous connective tissue and relatively low amounts of fatty breast tissue. Dense breast tissue can make mammograms more difficult to interpret because dense breast tissue and abnormal changes both appear white on mammograms whereas fatty tissue appears dark. This can result in women with dense breasts being called back for more follow-up testing to reduce risk of missing cancer. At present there is not enough evidence to recommend more testing in women with dense breasts; however, breast MRI, USS and contrast mammograms are tests that can give doctors more information to reduce the risk of missing cancer. You can discuss this with your GP or be referred to a breast specialist to discuss this further. Are dense breasts common? Yes, dense breasts are common. Nearly half of all women who are 40 and older who get mammograms are found to have dense breast tissue. Higher breast density can be hereditary, is associated with low body mass index and may be seen in women who use hormone replacement therapy for menopause symptoms. Lower breast density can be due to increasing age and having had children. What is a strong family history? Having 2 or more people in the family – particularly first- degree relatives (mother, sister or daughter) who meet any of the following criteria is classified as strong: • Breast cancer before age 40 • Triple negative breast cancer • First degree relatives with breast or ovarian cancer • Breast or ovarian cancer in the same woman • Male breast cancer • Breast cancer that occurs in both breasts • Ashkenazi Jewish history • Many people on the same side of the family affected by breast, ovarian, pancreatic, prostate cancer, sarcoma or melanoma. 95% of breast cancers have nothing to do with family history. What tests will be performed if my doctor is suspicious of breast cancer? After thorough history and clinical examination your doctor may order the following. Breast imaging such as mammogram and ultrasound and in some instances breast MRI. Diagnosis also requires taking some tissue with a biopsy which is usually performed by a radiologist and involves a fine needle biopsy or core biopsy. If you are diagnosed with breast cancer then you will be referred to a surgeon to discuss further treatment options. What if I have breast cancer? Many people diagnosed with breast cancer are successfully treated. Finding breast cancer early offers the best chance of successful treatment and recovery. The five-year survival rate for Stage 1 (early) breast cancer is, on average, 100% and Stage 2 is 95%. For locally advanced cancers (known as Stage 3) the survival rate is 81%, while the five-year survival rate for Stage 4 (metastatic breast cancer) is significantly lower at 32%. Further information. Having a breast problem can be very stressful, particularly if you need lots of tests. Some women who receive the all-clear with their results may find it takes time to stop worrying. The best contact is initially your general practitioner to speak to about any breast concerns you have and they can refer you to a breast specialist if required. Talking with your partner, family or friends can be helpful, or you can call the Cancer Council Helpline on 13 11 20. About Dr Susan Hawes: Dr Susan Hawes from Gold Coast Breast Surgery is a local gold coast surgeon specialising in the treatment of breast conditions such as breast cancer surgery, screening and benign breast conditions. She is also an experienced general surgeon who cares for patients with general surgical conditions-including gallbladder problems and hernias. Dr Hawes grew up on the Gold Coast and completed her medical training at Griffith University. She was accepted into general surgery training and has gained experience from her training all over Queensland. She completed further specialist training in breast cancer surgery and reconstruction in Canberra and Chris O’Brien Life House Hospital in Sydney. She is a mother of two young children and is compassionate and understands the needs of patients diagnosed

By Dr Susan Hawe

Health and Wellness

Why we can’t stop scrolling. How to take a digital break.

  Short-form content leads to endless scrolling, making it harder for social media users to pause scrolling. Here, we break down the science behind why we find it hard to stop scrolling on social media, with tips for obtaining ‘down time’. THE SCIENCE BEHIND SCROLLING Research suggests that the average person spends up to three hours a day scrolling through social media, with 1 in 4 adults reporting they feel “unable to stop” even if they are working on reducing screen time. This is often because the lines between a person’s work and social digital presence are blurred. In fact, according to Google Trend data, the search term ‘personal branding + digital detox’ has seen a 173.09 per cent uplift in the past month. Such an increase is no surprise, as employees and entrepreneurs alike work to present themselves as their own brand, igniting fear that stepping away from your phone may reduce visibility and growth opportunities. As a result of social media’s infinite scrolling feature, it’s now effortless for users to consume endless screen time. Infinite scrolling increases screentime by 40%, as the user doesn’t encounter any stopping points. Research by the Journal of Behavioural Neuroscience found that scrolling the internet fires the same neuropathways as addictive substances, creating a psychological dependency. The constant urge to scroll is built on a foundation of dopamine, the brain’s ‘feel-good’ hormone. Whenever users are exposed to an online interaction, such as a like or comment, the brain releases a burst of dopamine, encouraging a repeat in the behaviour. This experience is known as variable reward reinforcement. Whether the use of the internet is integrated into your line of work or for social use only, ensure that you implement the following to ensure that you obtain ‘down time’: BIG RESULTS VIA SMALL BREAKS  The human brain operates in cycles of high and low energy that last 90 minutes. After 50-60 minutes of focused activity, energy levels decrease. Taking 10-minute breaks, every hour allows the brain to recover from cognitive overload. QUALITY OVER QUANTITY Focus on mindfulness when browsing online. Avoid doomscrolling and choose meaningful interactions instead of continuous scrolling. SET CLEAR BOUNDARIES Consider partial detoxes, such as limiting personal use, while maintaining a professional presence. 20-20-20 DIGITAL RULE To mitigate mental fatigue and eye strain, it is advisable to look away from your screen every 20 minutes. Focus on an object approximately 20 feet away for at least 20 seconds. DIGITAL TIME LIMIT Divide your day into different sections. Select periods during which you prefer to be without digital devices. These periods can vary in length. It is recommended to avoid using electronic devices one hour before bedtime.

Health and Wellness

Peer Influence

How Friends Can Help or Hinder Your Teen’s Choices For many teenagers, friendships are everything. Peers play a major role in shaping their values, behaviours, and even their sense of identity. But while the term peer pressure often conjures up negative images—risky choices, rebellion, and poor judgment—peer influence isn’t always a bad thing. In fact, it can be one of the most powerful forces for good in a young person’s life. Peer influence is the impact that a friend or peer group has on someone’s attitudes, decisions, or behaviours. It can be as simple as changing the way they dress or as significant as influencing their moral compass. Teenagers are especially sensitive to this influence because fitting in and being accepted by their peers is a key part of adolescent development. But peer influence isn’t always about pressure. Sometimes, it’s about support. Positive peer influence—also known as peer support—can help teens grow in all the right ways. A strong, supportive group of friends can encourage healthy habits, like studying, staying active, or steering clear of risky behaviour. These are the friends who celebrate each other’s wins, encourage each other to do the right thing, and show up when it counts. Teens surrounded by this kind of energy often feel more confident in making good choices. They learn to treat themselves and others with respect, and they feel a stronger sense of belonging and self-worth. On the flip side, peer influence can sometimes steer teens in the wrong direction. Young people may go along with risky or unhealthy behaviours because they fear losing their friendships or being left out. This is especially true for teens who feel isolated, rejected, or unsure of themselves. In some cases, a teen might start to change how they dress, who they hang out with, or even their values—all to gain acceptance. They might go against their better judgment or even break family rules, just to avoid feeling like the odd one out. The good news? Parents and carers can help their teens navigate peer influence with confidence. Here are a few simple strategies: Practice saying “no.” Role-play situations where your teen might feel pressured, and help them rehearse confident responses that feel natural—not confrontational. Praise good decisions. When your teen resists negative pressure, acknowledge it. Reinforcing their choices builds resilience and self-trust. Be curious, not critical. If they mess up, ask questions before reacting. Teens are more likely to open up when they feel heard—not judged. Most importantly, remind your teen to listen to their own gut. A simple rule of thumb: If something feels wrong, it probably is. But if it feels right, safe, and true to who they are—going along with the crowd might not be such a bad thing. Because in the end, peer influence isn’t just about fitting in. It’s about learning how to stand tall—sometimes with your friends, and sometimes in spite of them. Image courtesy of Ernest Malimon – UnSplash

Health and Wellness

How to Support Your Gut Through Comfort Food Season

  By Jade Harman, Nutritionist & Founder of Harman Health When life gets busy and stress levels rise, those hearty pastas, creamy curries and indulgent puddings start calling our name. Let’s be honest – we all crave these comforting classics during certain times of year! But while we’re enjoying these heartier dishes, our gut microbiome might be feeling somewhat overwhelmed. The good news? You don’t need to choose between satisfying comfort foods and a happy gut. Here’s how to navigate the season whilst keeping your digestive system in top form. Embrace the Power of Prebiotics Vegetables like leeks, onions, garlic and sweet potatoes are absolutely brilliant prebiotics – they feed the beneficial bacteria in your gut. Try roasting them alongside your favourite comfort dishes for a gut-friendly boost that doesn’t compromise on flavour. Add a Fermented Friend A small side of sauerkraut, kimchi or a quality live yoghurt alongside your shepherd’s pie or pasta bake introduces beneficial probiotics to your meal. These fermented foods help improve your microbial diversity even when your diet becomes a bit more indulgent. The Spice Factor Many aromatic spices do double duty – they make comfort foods more flavourful whilst supporting digestion. Cinnamon in your apple crumble, turmeric in your curry, and ginger in just about everything can help reduce inflammation and support gut motility. Slow Down and Savour When we’re tucking into our favourite comfort foods, we tend to eat more quickly (they’re just so moreish!). Taking time to properly chew and appreciate each bite not only enhances enjoyment but significantly improves digestion by reducing the workload on your gut. Fibre: Your Gut’s Best Mate Whilst traditional comfort foods often lack fibre, simple tweaks can change this. Opt for whole grains in your crumbles and pies, leave the skins on potatoes for mash, and sneak extra vegetables into stews and casseroles. Or better yet – try a legume-based pasta! Up The Protein When we’re craving comfort food, we often miss out on enough protein, especially in things like soup. An easy fix is to add 1-2 tablespoons of your favourite unflavoured collagen powder to boost the protein without any change in taste and texture. Protein is one of the building blocks of our cells – super crucial for our gut among many other things. The 80/20 Approach Rather than feeling guilty about enjoying occasional treats, aim for balance. If 80% of your choices support gut health, the other 20% can be purely for comfort and joy. Your microbiome is remarkably resilient when given consistent care. Remember, nourishing your gut doesn’t mean missing out on life’s pleasures – it’s about finding thoughtful ways to enjoy both. Your future self (and your digestive system) will thank you for the balance! – Fancy more gut-friendly inspiration? Visit our website for delicious recipes that comfort both body and microbiome. Visit harmanhealth.com.au to connect with Jade.

Health and Wellness

Guilt-Free Self-Care

Why Choosing You Isn’t Selfish By Justine Williams   Why does guilt creep in the moment you choose to care for yourself? You pour a quiet cup of tea. You fantasize about a weekend retreat. You crave just one hour alone to walk, stretch, or simply sit in silence. But you don’t follow through, because guilt shows up, whispering: “What about the kids? The homework? The lunches?” And just like that, you’re back on the treadmill. Not because you’ve done something wrong, but because you dared to do something just for you. As mothers, we adore our children. With all our hearts. We work hard, we carry the mental load, we juggle school forms and sport, run households, careers, emotional check-ins, and everything in between. And when we hit empty, we still keep giving. So why does pausing feel so hard? Part of it is biological. Our nervous systems are wired to scan for our children’s safety and wellbeing. Part of it is societal, we’ve internalised the message that mothers put themselves last. And that can take a toll. Research shows that mothers who consistently neglect their own needs are at increased risk of burnout, anxiety, depression and even resentment, making it harder to be present, patient, or joyful with the very people we love most. Studies by Mikolajczak (2018) found that maternal burnout specifically affects not only mothers’ wellbeing but also their children’s emotional security. Here’s the truth: self-care doesn’t take you away from your family. It gives them the best of you, not what’s left of you. To shift out of self-care guilt, start with a reframe: “I feel guilty resting” → “I’m recharging to show up fully.” “I should be doing more” → “I’ve done enough today.” “Everyone needs me” → “I need myself, too.” Small steps matter. Start with five quiet minutes. Schedule a monthly coffee date with yourself. Create a “self-care alarm” that’s non-negotiable. Ask for help. Say no without over- explaining. Create your own permission slip: You are allowed to prioritise yourself. It’s a requirement. Because when you choose health, energy, and mental wellbeing, you’re not just caring for yourself. You’re leading by example. You’re teaching your children what boundaries and self-compassion look like. And ultimately, you’re teaching them the most important lesson of all: they deserve self-care and so do you. Photo by Toa Heftiba on Unsplash

By Justine Williams