Complete Wellness Guide: Health, Mental & Physical Tips

Health and Wellness

Your skincare routine might be outdated

A new beauty ritual is quietly making its way into daily routines, and it has little to do with serums or sheet masks. From collagen powders and gut-friendly elixirs to fasted olive oil and lemon water, “ingestible beauty” is becoming one of the biggest shifts in the wellness space as more consumers focus on beauty from the inside out. The trend reflects a broader move away from quick topical fixes and toward daily rituals designed to support skin, hair and overall wellbeing at a deeper level. For years, skincare has centred on what we apply externally. But as research around the gut-skin connection continues to grow, experts are increasingly questioning whether topical products alone are enough. “Wellness expert and Head of New Product Development at Phytologic, John Mitrev, says true skin health starts internally. “Although topical skincare does help, true beauty starts from within,” he says. “To look its radiant best, healthy, glowing skin requires that we consume crucial nutritional ingredients that support skin health from the inside out, each and every day.” The growing focus on ingestible beauty has sparked interest in ingredients designed to support visible beauty outcomes through nutrition and gut health. Marine collagen is used to help maintain the skin’s structure and elasticity, while hyaluronic acid supports hydration. Vitamins C and E provide antioxidant protection, and probiotics and postbiotics are increasingly being recognised for their ability to support both gut health and skin health. “Antioxidants protect skin from free radical damage and the resulting inflammation, often triggered by UV light,” Mitrev explains. “Collagen supports the internal structure of the skin, maintaining firmness and decreasing the appearance of wrinkles. Probiotics, meanwhile, can balance the skin’s microbiome, which impacts inflammation.” This “gut-first” approach is also driving the rise of brands such as bellyME, which focus on supporting the microbiome with targeted probiotics and postbiotics as part of a broader beauty and wellness routine. By combining gut support with ingredients like collagen, hyaluronic acid and antioxidant-rich botanicals, the aim is to support healthier skin from within, rather than relying solely on topical products. The shift also reflects changing attitudes around beauty more broadly. Increasingly, consumers are looking for routines that feel holistic, sustainable and connected to overall wellbeing, rather than chasing quick fixes or overly complicated skincare regimens. That doesn’t mean traditional skincare is disappearing any time soon. Cleansers, moisturisers and SPF still play an important role in maintaining healthy skin. But experts say the future of beauty is likely to involve a combination of internal and external care working together. The takeaway? Your skincare routine might not be wrong – it could just be incomplete.

Health and Wellness

Simple, realistic ways to reset and feel like yourself again

We have all had those days. A few too many sweet treats, followed by feeling sluggish, bloated or simply not quite like ourselves. While it is easy to fall into guilt afterwards, sugar binges are incredibly common and are often linked to stress, exhaustion or emotions rather than a lack of willpower. The good news is that one indulgent day does not undo your health. With a few simple, practical steps, you can help your body reset and move forward feeling more balanced again. What happens after a sugar binge? When we consume a large amount of sugar, blood glucose levels rise quickly. In response, the body releases insulin to help regulate the surge, which can then lead to a rapid drop in blood sugar levels, often referred to as the “crash”. This is why many people feel tired, irritable, foggy or crave even more sugar shortly afterwards. It can also trigger a cycle of overeating followed by restriction, which tends to make things worse rather than better. Understanding this response is important. Your body is not failing you. It is simply reacting to rapid fluctuations. Why sugar binges happen Sugar binges are rarely just about food. Common triggers can include: Stress or emotional overwhelm Lack of sleep Restrictive dieting or skipping meals Habit, convenience or comfort eating Recognising your own triggers can make it easier to respond differently next time. How to reset without punishing yourself Eat balanced mealsSkipping meals after overeating often backfires. Instead, focus on balanced meals that include protein, fibre and healthy fats, such as eggs, vegetables, whole grains, yoghurt or lean meats. This helps stabilise blood sugar levels and reduce cravings. Hydrate wellWater supports digestion, helps reduce bloating and can improve energy levels. Aim for around two litres a day, particularly if you have been eating heavily or consuming extra salt and sugar. Move your body gentlyYou do not need an intense workout to “make up” for anything. A walk, light stretch or swim can help your body regulate glucose levels and improve how you feel physically and mentally. Prioritise sleepPoor sleep increases hunger hormones and sugar cravings. Giving your body proper rest can help regulate appetite and energy more effectively. Avoid extreme restrictionCutting out all treats or drastically reducing calories often leads to stronger cravings and another binge later on. A balanced, flexible approach is far more sustainable. Choose smarter sweet optionsIf cravings hit, try options that are more balanced, such as fruit with nut butter, Greek yoghurt with berries or a small piece of dark chocolate. Manage stress levelsStress is one of the biggest drivers of sugar cravings. Gentle habits like walking, journaling, deep breathing or yoga can help regulate the nervous system and reduce emotional eating. Let go of the guilt It is normal to feel physically and emotionally off after overeating, but guilt rarely helps recovery. One day does not define your health or your habits. Treat yourself with the same kindness you would offer a friend. Long-term wellbeing is built through consistency, not perfection. Preventing future binges Small habits often make the biggest difference over time: Eat regularly and avoid skipping meals Keep nourishing snacks on hand Be mindful of hidden sugars Identify emotional triggers rather than ignoring them Most importantly, stay curious rather than critical about your habits. Every experience offers insight into what your body may actually need.

Health and Wellness

The women’s health crisis hiding in plain sight

When we think about women’s cancers, breast cancer is often the first that comes to mind. But there is another cancer affecting thousands of Australian women every year, and many people know surprisingly little about it. Blood cancer is now the second most common cancer diagnosed in Australian women, behind only breast cancer, and the leading cancer among girls and women under 30. Yet despite its prevalence, awareness remains relatively low. In 2024, more than 8,300 Australian women were diagnosed with blood cancer. Within the next decade, that number is expected to almost double. Last year alone, more than 2,500 women lost their lives to the disease. Unlike many other cancers, blood cancer cannot be prevented or detected through routine screening. It can affect anyone, at any stage of life. Treatment can be lengthy and intensive, sometimes requiring extended hospital stays or relocation to access specialist care. Chemotherapy and radiotherapy can also affect fertility, adding another layer of emotional complexity for women who may still be planning families. The financial impact can be significant too. Journalist and television presenter Edwina Bartholomew knows that reality firsthand. After being diagnosed with chronic myeloid leukaemia last year, she has spent the past 12 months undergoing treatment while continuing to raise her young family and work. “The day I was diagnosed with blood cancer will stay with me forever,” she says. “When my doctor told me, I had no idea what to expect and what was ahead. But fortunately, my diagnosis of chronic myeloid leukaemia was early, and I have been extremely lucky.” Edwina says advances in medical research have transformed what her diagnosis means for her future. “Thanks to research, I am able to take a tablet that helps me to live a full and healthy life,” she says. “My results are also a testament to the importance of regular health check-ups.” Now serving as a National Ambassador for the Leukaemia Foundation, she hopes speaking openly about her experience will help raise awareness among other women. “I want women in Australia to know that this disease exists and it’s serious,” she says. “But if it touches your life, there is a community here to hold you up.” “You are not alone in this fight and organisations like the Leukaemia Foundation are here to help and support you and your loved ones every step of the way.” One of the challenges facing blood cancer is that symptoms can often be vague or mistaken for other conditions. Persistent fatigue, frequent infections, unexplained bruising, night sweats or ongoing fevers can all be warning signs worth discussing with a healthcare professional. For the Leukaemia Foundation, the message is simple: awareness matters. Blood cancer is already affecting thousands of Australian women, and its impact continues to grow. By understanding the signs, supporting research and ensuring women have access to the care and information they need, more lives can be changed and, ultimately, saved. For more information or support, visit the Leukaemia Foundation.

Health and Wellness

When was the last time you checked in with your life?

By Max Phelps, Money Coach Most people do financial check-ins. Some review their business goals. Others only pay attention to their health when something forces them to slow down. But very few people stop to take an honest look at their life as a whole. Not a surface-level reflection or a list of goals for the year ahead, but a genuine check-in across the areas that shape how life actually feels day to day. Work. Health. Relationships. Finances. Purpose. How we spend our time and energy when no one else is watching. Because life rarely unravels all at once. One late night turns into a routine. One skipped walk becomes weeks without movement. One postponed conversation creates distance. Gradually, without really noticing, we can find ourselves living a life that appears successful on the outside but feels disconnected on the inside. Working with high performers through Joya Life, I see this often. Most people do not need more ambition. What they need is greater awareness of what their ambition may be costing them. That is where a life audit becomes valuable. It is not about judgement. It is about clarity. One simple question is often enough to start:If I continued living exactly like this for the next three years, would I feel energised or depleted? The answer tends to reveal more than we expect. From there, it can help to look honestly at the areas carrying the weight of your life: Work: Does it energise you or simply consume you?Health: Are you supporting it consistently or managing it reactively?Relationships: Are they being nurtured or squeezed into whatever time is left?Time: Are you directing your days intentionally or constantly reacting to urgency?Rest: Do you genuinely recover, or simply pause before starting again? Many people discover they are succeeding in one or two areas while quietly neglecting others that matter just as much. The issue is not imbalance itself. Life naturally moves through seasons. The problem is imbalance without awareness, because what we fail to notice rarely changes. A life audit helps bring visibility back into focus. It interrupts autopilot and creates space for more intentional choices. Often, the shifts that follow are surprisingly small. Protecting mornings. Moving your body again. Having the conversation you have been avoiding. Prioritising sleep. Creating more space to recover. These changes may seem simple, but over time they compound. This is not about rebuilding your entire life overnight. It is about realignment. About making sure the life you are working so hard to build is one that still feels like your own while you are living it. To learn more or take the Joya Life Scorecard, visit joyalife.com.au

Health and Wellness

A more personalised approach to weight loss

How medical weight loss and surgery can work together For many people exploring weight loss options, the process can feel overwhelming. Between lifestyle programmes, medications and bariatric surgery, it is easy to assume you need to choose one path over another. Increasingly, however, healthcare professionals are recognising that the most effective approach is often a personalised combination of support. At Surgery Gold Coast, the recent addition of nurse practitioner Virginia Moore is helping expand those options, offering patients more flexible and integrated pathways tailored to their individual health goals. When medical weight loss may be the right starting point Professionally supervised medical weight loss programmes can be a valuable option for people who are not ready for surgery or who are aiming to lose a more moderate amount of weight. These programmes may include nutritional guidance, behaviour coaching, lifestyle support and, in some cases, medications designed to assist with appetite control or metabolism. Medical weight loss can also play an important role in preparing people for surgery by helping improve metabolic health, establish sustainable habits and reduce surgical risks beforehand. For many patients, it provides an opportunity to better understand their body, build confidence and create routines that support long-term success. When surgery becomes the better option For people living with a higher body mass index (BMI) or obesity-related conditions such as type 2 diabetes, sleep apnoea, hypertension or chronic joint pain, bariatric surgery can often deliver more significant and lasting results. Research continues to show that surgery may lead to greater long-term weight loss as well as improvements in overall health and quality of life. In some cases, medically supervised weight loss alone may eventually plateau, which is where surgical intervention can become a more effective next step. A more connected model of care One of the benefits of the expanded services at Surgery Gold Coast is the ability to offer multiple levels of support within the same team. Patients now have access to nurse-led medical weight loss consultations, alongside surgical assessments where appropriate. The clinic also provides holistic support through dietitians, psychologists and nursing staff, helping patients feel guided rather than overwhelmed throughout the process. Importantly, the focus is not simply on weight loss itself, but on creating sustainable changes that support long-term health and wellbeing. Questions worth asking If you are considering weight loss support, it can help to ask questions such as: Am I a suitable candidate for medical weight loss? What kind of results can I realistically expect? How could weight loss improve my overall health? If surgery becomes necessary, how would that decision be made? What ongoing support is available throughout the process? Weight loss is never one-size-fits-all, and the right pathway looks different for everyone. Whether someone begins with medical support, surgery or a combination of both, the goal remains the same: improving health, confidence and quality of life in a way that feels sustainable long term. Disclaimer:All surgical procedures carry risks. A second opinion from a qualified health practitioner is recommended. Individual results vary. This information is general and does not replace personalised medical advice.

Health and Wellness

PMOS: Why a new name matters for thousands of Australian women

For years, women diagnosed with Polycystic Ovary Syndrome (PCOS) have shared a common frustration. The name never seemed to tell the whole story. Despite affecting everything from metabolism and fertility to mental health and energy levels, the condition’s name focused solely on the ovaries. Now, that is changing, with growing support for the term PMOS, or Polycystic Ovarian Metabolic Syndrome, a name many experts believe more accurately reflects the reality of living with the condition. For clinical and reproductive psychologist Narelle Dickinson, director of Lotus Health and Psychology, the change is about much more than language. “The revised term PMOS isn’t just a name change, it’s a recognition of the lived experience of this complex condition,” she says. “Women have long felt that the term PCOS reduced what is actually a complex whole-body condition to just ovaries, so acknowledging the broader metabolic and psychological impacts is more clinically accurate as well as more emotionally validating.” It’s estimated that PMOS affects around one in 10 women of reproductive age, making it one of the most common hormonal conditions in Australia. Yet despite its prevalence, many women still struggle to understand the condition and the far-reaching ways it can affect their lives. Doctor of Chinese Medicine and Director of Ova Acupuncture and Chinese Medicine, Dr Michelle Smith, understands that journey firsthand. Diagnosed at just 19, she spent months pushing for answers while experiencing acne, weight gain, excessive hair growth and irregular periods. “Being the youngest of four sisters, I knew something was wrong because my experience was totally different to theirs,” she says. At the time, information about PCOS was limited. “I was essentially prescribed the pill and abruptly told, ‘You’ll need IVF to fall pregnant one day’, and that was that.” What followed were years of research, experimentation and frustration as she searched for ways to manage her symptoms. Eventually, a severe health crisis and chronic fatigue led her to acupuncture, an experience that changed the course of her life and inspired her career in Chinese medicine. Today, Dr Smith works with women experiencing many of the same challenges she once faced. Among the most common symptoms she sees are irregular or absent ovulation, fatigue, acne and pelvic pain. “Fatigue is probably the less spoken-about symptom of PMOS,” she says. “When your body is experiencing metabolic dysfunction and insulin resistance, it is prone to energy crashes and feelings of sluggishness. It doesn’t mean you’re lazy.” The name change is particularly significant because many women mistakenly believe they have ovarian cysts. “The biggest thing is for patients to know that they do not have ovarian cysts, despite the appearance of polycystic ovaries on ultrasound,” Dr Smith explains. “The idea of an ovarian cyst is scary, and people will often imagine cysts that burst and cause a lot of pain. For many people with polycystic ovaries, that won’t be the case.” Beyond the physical symptoms, experts say the emotional toll of PMOS is often underestimated. Dickinson says the condition can influence how women see themselves, their bodies and their futures. “This condition can influence how some women see themselves as people, partners or future parents,” she says. “I see the emotional impact of PMOS in concerns about fertility, uncertainty and pressure about future family-building, and grief when women’s bodies don’t behave in the way they expect or hoped.” Given the increased rates of anxiety, depression, body image concerns and emotional distress associated with the condition, Dickinson believes the broader PMOS terminology better reflects its impact on wellbeing and quality of life. For Dr Smith, the hope is that the name change sparks a bigger conversation. “I hope the discussion doesn’t end there,” she says. “I hope the new name removes a lot of the confusion for patients and encourages clinicians to consider the whole story when it comes to PMOS, particularly the metabolic influence of the syndrome.” Ultimately, both experts agree that while the name may be changing, the most important outcome is greater understanding. For the millions of women worldwide living with the condition, PMOS may finally provide language that reflects what many have known all along: this is about far more than ovaries alone.

Health and Wellness

Why mobility may be the missing piece to ageing well

When people talk about longevity, the conversation often turns to supplements, sleep trackers, cold plunges or the latest wellness trend. But one of the most powerful indicators of how well we age is far simpler and far more practical. It is how well we move. Mobility is about much more than touching your toes. It is your ability to move freely, confidently and with control through everyday life. Whether it is squatting down comfortably, getting up off the floor without assistance, reaching overhead or rotating through your spine without stiffness, these small movements matter more than many people realise. Research has even linked movement quality and walking speed to overall health and longevity in older adults, making mobility one of the clearest windows into how the body is functioning over time. The goal is not to become the most flexible person in the room. It is to build a body that can continue doing the things you value for as long as possible. MOBILITY AND FLEXIBILITY ARE NOT THE SAME THING Many people use the terms interchangeably, but they are quite different. Flexibility refers to a muscle’s ability to lengthen. Mobility, on the other hand, is your ability to move through a range of motion with strength and control. You may be able to stretch deeply, but if you cannot control that movement under load, it may not translate into better movement in daily life. Good mobility combines flexibility, strength, joint health, coordination and balance. That is why mobility training should not be treated as an afterthought at the end of a workout. It is part of the foundation of how we move. THE AREAS MOST PEOPLE NEED TO FOCUS ON For many people, mobility restrictions develop gradually through modern lifestyles. Sitting for long periods can tighten the hips. Desk work often affects the upper back and shoulders. Restrictive footwear and flat surfaces can limit ankle mobility over time. The good news is that improving mobility does not require complicated routines. Often, simple and consistent movement is enough to create meaningful change. Exercises such as hip flexor stretches, deep squat holds, thoracic rotations, shoulder circles and ankle mobility work can all help restore range of motion and improve movement quality. The key is consistency rather than intensity. USE THE RANGE YOU ALREADY HAVE The body adapts to how we use it. If we only move within small, limited ranges, those ranges gradually become our norm. That is why movements such as squats, rotations, reaching overhead and single-leg exercises are important. Training through safe and controlled ranges of motion helps maintain strength, balance and confidence as we age. This does not mean forcing your body into uncomfortable positions. It means gradually building capacity and control over time. THE BIGGER PICTURE Mobility is one of the most practical forms of training because it supports both how you feel now and how you function later in life. You do not need an hour-long routine or complicated equipment. In most cases, small amounts of regular movement done consistently will have the greatest impact. Because the goal is not simply to live longer. It is to continue moving well while you do.

Health and Wellness

Why your body might not be absorbing your supplements properly

By Professor Harrison Weisinger Australians spend billions on vitamins and supplements every year, but according to Melbourne medical practitioner and researcher Professor Harrison Weisinger, many people are overlooking one crucial question: how much of those supplements is the body actually absorbing? “It’s the bioavailability problem,” Professor Weisinger says. “A supplement can look impressive on the label and contain the right ingredient at the right dose. But if very little of it gets absorbed and used by the body, the label doesn’t mean much.” Bioavailability refers to how much of a substance reaches the bloodstream in a usable form. Two supplements may contain the same active ingredient but behave very differently once consumed, depending on how they are processed, formulated and delivered. “If you ignore delivery, you’re only looking at half the story,” he says. One of the clearest examples, according to Professor Weisinger, is curcumin—the active compound found in turmeric. Curcumin has long been associated with anti-inflammatory properties, but standard curcumin is notoriously difficult for the body to absorb. It is poorly soluble in water, rapidly metabolised and quickly cleared from the body, meaning many traditional powders and capsules may result in low absorption rates. “That is why people often take turmeric for months and feel almost nothing,” he says. “The issue is not always the ingredient. Often, it is the delivery system.” Professor Weisinger says improving absorption has become a major focus in supplement development, particularly through technologies designed to help fat- soluble compounds move more effectively through the digestive system. One approach attracting growing attention is micellar delivery technology, which uses tiny structures called micelles to carry compounds such as curcumin through the gut and into the bloodstream more efficiently. A 2021 study published by Flory and colleagues found micellar curcumin demonstrated higher bioavailability than several other curcumin formulations tested, including standard curcumin powders and piperine-enhanced products. Professor Weisinger says the broader lesson extends well beyond turmeric. “Bioavailability matters for plenty of other nutrients and supplements too,” he says. Fat-soluble vitamins such as vitamins D, E and K are generally absorbed more effectively when taken with dietary fat, while different forms of minerals like magnesium can vary significantly in absorption. Digestive health, food timing and interactions with other nutrients can also influence how effectively supplements are utilised by the body. For consumers, Professor Weisinger says it’s worth looking beyond marketing claims and high-dose formulations. “People love to talk about what is in a supplement,” he says. “They should talk more about how it gets in.” His advice is simple: look beyond the number on the label, consider the delivery method and be cautious of products focused purely on potency rather than absorption. “If something has done nothing for months,” he says, “ask whether the problem is the formulation, not the ingredient.” Ultimately, he believes consumers should be asking a different question when choosing supplements. “The useful question is not, ‘What is in this supplement?’” he says. “It is, ‘How much of this will my body actually absorb and use?’” General advice only: Speak with your doctor before starting any new supplement, especially if you have a chronic condition or take prescription medication.

Health and Wellness

Your gums may need attention

Most people pay attention to their teeth. Far fewer think about their gums. Yet according to oral health experts, gum health plays a major role in overall wellbeing, and recognising gum disease symptoms early is crucial — because the warning signs are often so subtle they are easy to dismiss. A little pink in the sink after brushing. Breath that never feels quite fresh enough. Gums that appear slightly swollen or a tooth that suddenly looks a little longer than it used to. Because these changes rarely feel urgent or painful, many people ignore them. Why gum disease can go unnoticed for years According to Barty Walsh, founder of oral healthcare brand ORDO, that is exactly why gum disease can progress unnoticed for years. “A large majority of oral health issues can be improved with simple habits, from using fluoride toothpaste to brushing for two minutes twice a day,” he says. “People often wait until something feels serious, but with gum health, early action matters.” Gum disease commonly begins as gingivitis, a mild inflammation of the gums that may cause redness, swelling or bleeding during brushing or flossing. At this stage, the condition is generally reversible with proper care and treatment. If left untreated, however, it can progress to periodontitis, where the tissue and bone supporting the teeth begin to deteriorate permanently. Common gum disease symptoms to watch for One of the challenges is that gum disease is often painless in its early stages. By the time teeth feel loose or the bite noticeably changes, significant damage may already have occurred. Some of the signs to look out for include: Bleeding while brushing or flossing Red, swollen or tender gums Persistent bad breath Receding gums Teeth appearing longer than usual Individually, these symptoms may seem minor. Together, they can indicate that your gums need attention. How to prevent and treat gum disease The good news is that prevention is relatively straightforward. Effective brushing, daily flossing or interdental cleaning and regular dental or hygienist appointments can significantly reduce the risk of gum disease. Walsh says tools such as sonic toothbrushes can also help clean effectively along the gum line while supporting healthier gums overall. “Healthy gums should not bleed,” he says. “They should be light pink in colour and slightly firm in texture, not soft or puffy.” It is an important reminder that oral health extends far beyond a bright smile. Our gums are often one of the earliest indicators that something may need attention. And more often than not, they whisper long before they shout.