Health and Wellness

Health and Wellness

Anchoring Yourself in the Storm: A toolkit for calming anxiety

By Justine Williams Navigating Anxiety: Your Guide to Finding Calm Anxiety can arrive suddenly, like a gust of wind knocking you off balance, or creep in quietly when life feels overwhelming—when guilt lingers, self-doubt grows, or stress builds up. What many don’t realise is that everyday factors can amplify anxiety. Too much caffeine, dehydration, or low levels of vitamins B and D can heighten an already sensitive nervous system, turning a whisper of unease into a roar. Anxiety wears many disguises. It may appear as racing thoughts, excessive worry, difficulty sleeping, hyperventilation, or the sudden urge to escape. Some people overthink; others shut down completely. But here’s the truth: anxiety is not a sign that you are falling apart. It’s a signal that you need support and the right tools to regain balance. A Toolkit for Calming Anxious Moments Building a personal toolkit can provide comfort when anxiety strikes. Here are a few strategies to help you navigate anxious moments with greater ease. Your First Step: Seek Professional Support If anxiety is affecting your daily life, seek professional support. A GP can be your first point of contact, offering guidance and next steps. The 4/6 Breath – Your Inner Anchor When anxiety sets in, breathing often becomes shallow and rapid. A simple yet effective technique to calm your nervous system is the 4/6 breath: Inhale through your nose for four counts. Exhale slowly through your mouth for six counts. Repeat ten times if comfortable. This technique reassures your body that you are safe and in control. Know Your Triggers and Plan Ahead Anxiety thrives in uncertainty, but awareness and boundaries can help you regain control. If you feel overwhelmed, reflect on past experiences. How did you overcome challenging feelings? Identifying triggers and allowing yourself to say no is like carrying a map through unfamiliar terrain. A Pocketful of Calm – Your Personal Lifeline Imagine a boat being pulled by a strong current. Now picture dropping an anchor—something that steadies the boat. Create your own calming anchor that you can access anytime, anywhere. It could be: A soothing scent A playlist that grounds you A meditation or breathing exercise A grounding object, like a stone or fabric A handwritten or voice note reminding you: breathe, this feeling will pass Having access to familiar soothing tools can help you navigate anxious moments with greater ease.

By Justine Williams

Health and Wellness

10 More Minutes – A Father’s Gift of Time

In the whirlwind of daily life, it’s easy to overlook the profound impact that a mere ten minutes can have on our children’s lives. The Fathering Project’s “10 More Minutes” initiative emphasises that dedicating just ten additional minutes of quality time each day can significantly influence a child’s development. Research underscores the importance of quality time between fathers and their children. Engaging in meaningful interactions, even for short periods, can: Enhance Emotional Well-being: Children feel more secure and valued. Boost Academic Performance: Regular engagement fosters a love for learning. Increase Self-esteem: Children develop a stronger sense of self-worth. Promote Cognitive Development: Stimulating activities encourage critical thinking.   Presence With Purpose It’s not merely about being present, but being present with purpose. Whether your child is a toddler or a teenager, those extra minutes can create lasting memories and strengthen your bond. Think back to your own childhood. Often, it’s the simple moments – playing catch, bedtime stories, or impromptu kitchen dance parties – that leave an lasting mark. By intentionally setting aside time, you’re not just filling minutes but building a reservoir of cherished experiences for your child. Practical Ways to Spend Ten More Minutes Incorporating extra quality time doesn’t require grand gestures. Here are some simple yet impactful activities: Outdoor Adventures: Take a walk along the beautiful Gold Coast beaches or explore local parks. Creative Projects: Engage in arts and crafts, like painting seashells or building sandcastles. Reading Together: Dive into a new book or let your child pick their favourite story. Cooking: Prepare a simple meal or bake treats together, making the kitchen a fun learning space. Dr. Bruce Robinson, founder of The Fathering Project, offers two key strategies to maximise the effectiveness of these ten minutes: Be Intentional: “Right now, pick up your phone or your diary and write it in: 10 more minutes with my kids.” By scheduling this time, you demonstrate its importance and ensure it becomes a consistent part of your routine. Listen Actively: “It’s not about you talking to your kids and giving them advice; it’s about listening. That makes it a success.” Engage in conversations where your child leads the dialogue. Ask them about their friends, school, interests – be it music, sports, or hobbies. This approach fosters trust and openness, making your child feel heard and valued. One of the most effective ways to invest this time is through “Dad Dates.” These are special one-on-one outings where fathers can connect deeply with each child. The Fathering Project offers a comprehensive Dad Date Tip Sheet, providing creative ideas and guidance to make these moments memorable. To get started and for more inspiration, download the Dad Date Tip Sheet from The Fathering Project’s website: thefatheringproject.org/dad-date-tip-sheet Time is fleeting, but the memories we create with our children are timeless. By dedicating just ten more minutes each day, you’re investing in your child’s future, fostering a relationship built on love, trust, and shared experiences. Remember, it’s not about the quantity of time, but the quality. Those extra ten minutes can make all the difference. Top Tips about Dad Dates! Dad Dates are one child at a time, with no-one else and no interruptions. Book it in and try not to cancel. Make a point of scheduling this in your diary, just like a meeting or a job. Don’t leave these Dates to chance. Focus on connecting. Help your child to feel like they are valued, loved and worth your time. Keep it Dad Dates don’t have to be elaborate; a simple coffee, lunch or just going for a walk are easy ways to create one-on-one time. It can sometimes be Occasionally, try taking your child somewhere they’ve been wanting to try, this will help them know you listen to them. Be engaged. Turn your mobile on silent and ensure there are no distractions, like the TV playing in the background (engage with them to make them feel worthy). Check out the video.

Health and Wellness

Don’t be a slave to ‘Menstrual Misery’

If you suffer from heavy painful periods you should read this.   Do you..   Feel tired all the time?  Suffer from Anemia?  Have days off work or have no energy to go to the gym?  Have no sex drive?  Feel like your periods are taking over your life and feel like there is no solution?  FACTS:   No woman should suffer heavy periods – they are not normal!  Perception: “they are normal and I should put up with them”   Myth: an iron infusion will solve the problem  So what should you do? Get help to find out why this is happening to you.   And don’t be afraid of the word ‘hysterectomy’… here’s why…   Seek Help Now:   If you experience what is known as ‘menstrual misery’ or heavy painful periods you should be seeking help now.   Available Treatments:   Oral contraceptive pill:  If appropriate, and especially in the younger age group, taken continuously it can result in the majority of women having no periods at all.   Mirena:  This intrauterine device is inserted into the womb and results in a significant reduction in blood loss in the majority and complete loss of periods in a significant number of women for up to five years before the Mirena has to be replaced.   Seek a Referral:   If your heavy painful periods persist despite all best efforts, a referral to a specialist is required.   Surgical Options:   If these conservative treatments don’t work, you should encourage your GP to refer you to a gynecologist who will take a detailed history, perform a clinical exam to rule out any sinister cause for heavy bleeding before offering surgical options, usually in the form of an endometrial ablation or recommending a laparoscopic hysterectomy.   Modern Hysterectomy:   A modern-day total laparoscopic hysterectomy is a minimally invasive procedure involving three, 5mm incisions in the abdomen which heal very quickly, with most women walking within hours of surgery and driving after a week.   The Difference:   A major misconception is that most women assume the ovaries are taken out at the time of surgery, putting them into the “dreaded menopause”. This is not the case, as most hysterectomies only involve the removal of the uterus and cervix. In most cases, the ovaries remain, so women don’t go into ‘premature menopause’. Menopause usually happens several years later when nature takes its course.   The Benefits:   Stay for Recovery:  While you can usually go home the same day, at Gold Coast Private Hospital you can stay for a day or two, so you can get a well-deserved rest or some “me time” with excellent food before returning home.   The Result:  The result of this type of hysterectomy is no more Pap smears; eliminated risk of cervical and endometrial cancer; and reduction in the risk of ovarian cancer.   The Advantages:  For those who have been long-time sufferers of menstrual misery, the advantages of hysterectomy are so much more – iron stores return to normal, energy is increased, debilitating period pain disappears, no more days off work or missed gym sessions.   Be Aware:   As is the case with any medical condition, surgery should always be the last resort. But, if you have finished having children and have had no success with non-surgical methods, don’t be afraid of hysterectomy. For eligible patients, and when done by a skilled surgeon, it can completely change your life for the better.   Conclusion:   The aim of this clinic is to sensitively and effectively investigate, diagnose and treat these problems quickly, in order to restore quality of life.   Specializing in compassionate care for women’s health issues, Dr. Graeme Walker and the dedicated team at the Menstrual Misery Clinic offer personalized solutions to alleviate your discomfort and improve your quality of life.   Don’t let heavy bleeding and agonizing cramps hold you back any longer. Our clinic provides:   ✓ Comprehensive evaluations to diagnose underlying causes   ✓ Customized treatment plans tailored to your needs   ✓ Advanced therapies to manage heavy periods and alleviate pain   ✓ Supportive guidance and education to empower you in managing your menstrual health   With Dr. Graeme Walker by your side, you can regain control over your menstrual cycle and rediscover the joy of everyday life.   If you have any questions,   please contact our team at   [email protected]   For more information contact:   Dr Graeme Walker   Menstrual Misery Centre

Health and Wellness

From Passion to Purpose: Candice Groves’ Journey to Founding BEST CELLF

In the world of wellness, it’s rare to find someone as dedicated to both their personal journey and helping others as Candice Groves. A Gold Coast local with a passion for health and longevity, Candice turned her fascination with the body’s natural processes into a thriving business that’s making a difference in the lives of many. As the founder of BEST CELLF, she has combined her background in wellness and marketing to create a brand that makes advanced self-care therapies accessible to everyday Australians. In this exclusive interview, Candice shares her story—from her early experimentation with wellness practices to the creation of her innovative Infrared PEMF Mats. Q: Candice, can you tell us a bit about yourself and what sparked your passion for wellness? A: From a young age, I’ve always been fascinated by how the body works and how we can optimise its performance naturally. I started experimenting with wellness modalities like saunas, cold plunges, and PEMF therapy, which eventually set me on the path to creating BEST CELLF. Q: What inspired you to launch BEST CELLF? A: After working in the wellness industry for years, I saw a huge gap in the market—advanced therapies like PEMF (Pulsed Electromagnetic Field) therapy were incredibly beneficial but often out of reach for most people due to their high costs. I wanted to change that and create a brand that made these powerful therapies accessible and affordable to more Australians. Q: How did you go about making these therapies more accessible? A: It took extensive research and product development, but I eventually launched BEST CELLF with our signature Infrared PEMF Mats. These mats combine PEMF therapy with far-infrared heat and red light therapy to promote cellular recovery, relaxation, and overall well-being. The idea was to provide a tool that anyone, from athletes to wellness enthusiasts, could use in their daily life to improve their health. Q: The name BEST CELLF is quite unique. What’s the story behind it? A: The name is a playful nod to the idea of becoming our best selves, starting at the cellular level. Every aspect of wellness begins with healthy cells, so the name reflects that goal of promoting health from the inside out. Q: How do you continue to incorporate wellness into your own life? A: I’m a huge advocate for daily wellness routines. I incorporate practices like yoga, breathwork, and of course, daily sessions on my Infrared PEMF mat. It’s all about integrating these habits into your life in a way that’s sustainable and beneficial. Q: Can customers try out BEST CELLF products in person? A: Absolutely! We offer in-person demonstrations and consultations at our headquarters in Burleigh Heads. It’s a great way for people to experience the benefits of our Infrared PEMF Mats firsthand before committing. Q: What’s your ultimate mission with BEST CELLF? A: My mission is to empower others by providing accessible, high-quality tools that support both physical and mental well-being. I want everyone to be able to access advanced wellness therapies, no matter their budget. So why not indulge in a wellness upgrade that works at the cellular level? Visit bestcellf.com.au and discover how PEMF therapy can revitalise your self-care routine today.  

Health and Wellness

The Scandinavian Sleep Method Can Revolutionise Your Sleep

  By Beth Rush If you’ve ever woken up groggy, tangled in a twisted blanket, or resentful because your partner spent the night stealing the covers, you’re not alone. Sleep disruptions are common, and many of us try different tricks—melatonin supplements, white noise machines, or banning late-night caffeine—just to get a decent night’s rest. But have you ever considered that the problem might not be you or your habits, but your bedding? Enter the Scandinavian sleeping method, a game-changer that’s been quietly transforming the way couples sleep. What Exactly Is the Scandinavian Sleeping Method? This sleep hack, which has been a staple in Nordic countries for years, ditches the traditional single duvet for two individual ones. Instead of fighting over one blanket all night, each person gets their own, allowing for a more restful and undisturbed sleep. The idea gained global traction after a Swedish influencer shared it on TikTok, raving about how it eliminated her nightly sleep struggles. Along with this tip, she also highlighted the Nordic tradition of hanging bedding outside to air it out, reducing allergens and moisture buildup. Why Should You Try It? While it may sound unconventional to those used to sharing a single comforter, the Scandinavian method has multiple benefits that could seriously improve your sleep quality. 1. Fewer Sleep Disruptions Ever been woken up because your partner tossed, turned, or yanked the blanket off you in their sleep? Sharing a single duvet means one person’s movement can easily disturb the other. Having separate blankets lets each person move freely without disrupting their partner’s rest. 2. Better Temperature Control Not everyone sleeps at the same temperature. One person might prefer to be wrapped up like a burrito while the other kicks off the covers in search of cool air. Body temperature fluctuates throughout the night, and factors like sleepwear, health conditions, and hormones can all impact comfort. With separate duvets, each person can choose the material and thickness that best suits their needs—no more waking up freezing or sweating. 3. More Freedom to Move Restless sleepers, rejoice! If you tend to toss and turn, having your own blanket means you won’t disrupt your partner in the process. No more nighttime battles over the covers—just uninterrupted, blissful sleep. How to Implement the Scandinavian Sleeping Method If you’re intrigued and ready to give this a go, here’s how to make it work: Choose the Right Size Duvets Each person should have a comforter large enough to cover their entire body, with some extra room for movement. For a queen-sized bed, a good rule of thumb is to opt for two duvets around 72 x 92 inches each. Pick Colours That Promote Sleep Colour psychology plays a role in how relaxed we feel. Blue is known for its calming effects, while green brings comfort and happiness. Opt for soft, neutral tones and avoid bright, stimulating colours like red or orange. Customise Your Comfort Since you’re no longer bound to a single duvet, you can tailor your bedding to your preferences. Whether you prefer a down-filled comforter, a lightweight cotton quilt, or a hypoallergenic synthetic option, the choice is yours. Is It Worth Trying? Absolutely! The Scandinavian sleeping method offers a simple yet effective way to improve sleep quality without making drastic lifestyle changes. By switching to two individual duvets, you might just find yourself sleeping better, waking up more refreshed, and—perhaps best of all—enjoying a more harmonious relationship with your bed partner. So why not give it a try? A great night’s sleep could be just one duvet away Photo by Vlada Karpovich on Pexels.