Complete Wellness Guide: Health, Mental & Physical Tips

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.

Health and Wellness

When someone else’s drinking affects the whole family

Alcohol is often woven into Australia’s social culture. Celebrations, catch-ups and milestones frequently revolve around it. But for some families, alcohol slowly shifts from being social to something far more harmful, affecting not only the person drinking, but everyone around them. According to the Queensland Government’s Alcohol and Other Drugs Plan 2022–2028, alcohol remains the most harmful substance in the state. While much of the conversation understandably focuses on the person struggling with addiction, the impact on families is often quieter, more hidden and deeply isolating. For many people living alongside alcoholism, daily life can become shaped by anxiety, unpredictability and emotional exhaustion. Relationships are strained; boundaries blur and household dynamics begin revolving around someone else’s behaviour. This year marks the 75th anniversary of Al-Anon Family Groups Australia, an organisation offering peer support to people affected by another person’s drinking. Across Australia, more than 330 Al-Anon and Alateen groups now meet each week, both online and in person, including dozens throughout South Queensland. The groups provide a safe and anonymous space for people to share experiences, learn coping strategies and connect with others facing similar challenges. One South Queensland member shared how growing up around alcoholism shaped her life long before she sought support. “My mother’s drinking had been part of my entire life,” she said. “It led to verbal and emotional abuse, and often violence.” She described living in a constant state of anxiety, particularly in the late afternoons when she knew her mother would begin drinking. “I would wait for the phone call where I would be blamed for everything that had gone wrong in her life. I was always on high alert and had no idea I even had the choice not to answer.” Eventually, after years of therapy and emotional exhaustion, she attended her first Al-Anon meeting. “The meeting was incredibly welcoming. There was a cup of tea, a seat and people from all walks of life who understood what living alongside alcoholism felt like.” She says what struck her most was the honesty in the room and the lack of judgement. “People shared openly without interruption or advice. Everyone was at different stages of healing, but there was a sense of understanding that I had never experienced before.” Twelve years later, she now supports newcomers herself and says the experience transformed not only how she navigates alcoholism in her family, but how she approaches all relationships in her life. Alcohol addiction can often create shame and silence within families, making it difficult for people to seek support. Organisations like Al-Anon and Alateen aim to break that isolation by reminding people they are not alone and that help exists not only for the person drinking, but for those impacted around them too. For more information about Al-Anon Family Groups Australia or to find a local meeting, visit Al-Anon Family Groups Australia

Health and Wellness

Looking after your health in the cooler months

Winter doesn’t have to mean sniffling through the season. With the right winter health tips, you don’t need exotic superfoods or complicated protocols to stay well. What actually works is simpler and more satisfying than you might think. Eat the Rainbow: Fuelling Your Immune System Start with what’s on your plate. There’s no magic bullet food that prevents colds and flu, but eating a nutrient-rich diet absolutely supports your immune system. The trick is colour. Brightly coloured fruits and vegetables deliver the vitamins, minerals, and antioxidants your body needs to fight infection. Red capsicum and tomatoes contain lycopene and anthocyanins. Deep leafy greens pack folate and carotenoids. Orange and yellow produce – carrots, sweet potato, pumpkin – offer carotenoids and vitamin C. Even purple cabbage and blueberries contribute their own arsenal of flavonoids. Eating across the spectrum isn’t just nutritionally smart; it’s practical. Winter citrus arrives exactly when you need it. Oily fish like salmon and barramundi offer omega-3s. A bowl of oats with berries covers multiple bases in one breakfast. The challenge for most people isn’t knowing what to eat – it’s actually eating it. Two serves of fruit and five serves of vegetables daily sounds daunting. Break it down. Start breakfast with spinach and tomato in an omelette, or blend berries into porridge. Frozen vegetables work just as well as fresh and require almost no prep. A pot of vegetable soup made on Sunday becomes lunch and dinner for days. Add lentils for protein. Layer in finely chopped carrots, celery, and capsicum. Keep a bag of frozen berries on hand – toss them into yoghurt or baked goods. Beyond the Plate: Sleep, Movement and Connection But diet is only part of the equation. The strongest immune system sits on a foundation of sleep, movement, and connection. Aim for seven to eight hours of sleep – this is when your body repairs and strengthens its defences. Stay active, whether that’s a brisk walk to catch winter sunlight (which boosts vitamin D) or indoor movement on days when stepping outside feels impossible. Social connection matters too. Winter isolation can drag down mood and immunity alike. Simple Habits That Make a Real Difference One more practical point: wash your hands frequently, and don’t overthink it. You’re not trying to sterilise everything. Viruses spread more easily in winter partly because we’re indoors in closer proximity; basic hygiene – soap and water – is your first line of defence. The overarching principle: there is no immune system “boost,” only good choices stacked together. Sleep well. Move your body. Eat colourful food. Stay connected. Do these things consistently, and winter becomes the season you stay well rather than the season you recover from being sick.

Health and Wellness

The hidden financial cost many women know too well

By Caitlin Bath For many women who have experienced separation, particularly where children are involved, the financial story that follows can feel painfully familiar. The paying parent whose income suddenly appears to drop. The bonuses that disappear from payslips. The cash-in-hand work that somehow avoids assessment. The overseas holidays and new purchases that continue publicly while child support contributions remain at the legal minimum. For years, these stories were shared quietly between women, lawyers, school offices and support services. They were understood as lived experience, even if they were rarely acknowledged more broadly. Now, for the first time, the issue is being recognised at a national level. The 2026–27 federal budget revealed an estimated $2 billion in unpaid child support, the majority of which is owed to women. The Commonwealth Ombudsman has described aspects of the system as a form of weaponisation, where child support processes can be used to continue coercion, control and financial harm after separation. In response, the government has committed $182.6 million towards reforms aimed at improving the system. But the financial impact extends far beyond missed payments. There are the school uniforms one parent is left to cover alone. The medical appointments requiring consent that is delayed or withheld. The legal costs that quietly accumulate over years. The emotional and administrative burden of navigating co-parenting while also carrying the primary load of caregiving. Then there is the longer-term financial picture that is far harder to quantify. The superannuation contributions redirected towards everyday expenses. The savings and investments that never eventuate. The career opportunities missed because caregiving responsibilities continue to fall disproportionately on one parent. Many women are not simply rebuilding after separation. (can be used as a pull quote) They are simultaneously absorbing the ongoing financial impact of systems that often fail to adequately protect them. The Treasury figures have placed a number on a problem many women have understood for years. Yet statistics alone cannot fully capture the emotional strain, career sacrifice or financial insecurity that can follow. If any part of this feels familiar, it is important to know these experiences are not isolated. For many women, the financial consequences of separation are not simply personal circumstances. They reflect broader structural issues that are only now beginning to receive national attention. Support services If this article resonates with you, support is available. 1800 RESPECT (1800 737 732) provides 24-hour confidential counselling for people affected by domestic, family or sexual violence. Women’s Legal Services Australia offers free legal information and referrals via wlsa.org.au Services Australia’s Family Violence team can assist with safe child support arrangements. Caitlin Bath is the author of She’s Giving Wealth, launching 30 June. Not for publish – Caitlin Bath is the author of She’s Giving Wealth*, launching 30 June. www.shesgivingwealth.com.* Australian Government 2026, Budget 2026–27: Budget Paper No. 2 — Budget Measures, Commonwealth of Australia, Canberra. Commonwealth Ombudsman 2025, Investigation into the administration of the Child Support Scheme, Office of the Commonwealth Ombudsman, Canberra

Health and Wellness

Greatness doesn’t care!

By Jason Dunn Author of Greatness Doesn’t Care Why greatness is not reserved for the elite but built through discipline and resilience In my work as a high-performance mindset coach, I find that we often look at high achievers and assume they possess something the rest of us do not — exceptional talent, extraordinary intelligence, or a lucky break. After decades of going after the greatest version of myself, studying human performance, and now writing about personal transformation, I’ve come to this conclusion, though: greatness isn’t reserved for the elite or privileged, and it doesn’t care who you are, your age, background, or what you have been through. What does ask is that find you purpose and go after it. Why Comparison Destroys Confidence, Motivation and Happiness Comparison is the fastest way to undermine progress. When we constantly measure ourselves against others, we focus our shortfalls, rather than how far we have come. Sadly, social media has amplified this tendency, encouraging us to compare our everyday reality with someone else’s posts or highlight reel. The result is often reduced confidence, motivation, and happiness. The healthier approach is to compare yourself only to who you were yesterday, because growth becomes far more achievable when your focus shifts from competing with others to improving yourself. How Purpose Is the Fuel That Carries You Through Adversity Motivation is often unreliable, coming and going with changing circumstances, energy levels, and mood. Purpose is different, though, as it provides a deeper reason to keep moving forward when challenges arise. People who are connected to a meaningful purpose are more likely to persevere through setbacks because they understand why the effort matters. Oh, they also live longer, happier lives. Whether it’s family, contribution, personal growth, or a mission bigger than yourself, purpose creates the resilience needed to keep going when the path becomes difficult. Why Struggle, Failure and Discomfort Are Essential to Growth People often try to avoid discomfort, yet growth rarely occurs without it. Every meaningful achievement in my life has involved many setbacks, mistakes, and failures. But each failure or setback was not evidence that I was incapable; it was evidence that I was learning and moving one step closer to fulfilling my purpose. The most successful people are not those who avoid struggle but those who learn from it. Discomfort stretches our capabilities, builds resilience, and teaches lessons that success alone never could. Growth begins where comfort ends. How Small Daily Disciplines Shape Identity More Than Talent or Luck Talent can provide an advantage, but discipline determines long-term outcomes. Our lives are largely shaped by the small actions we repeat consistently. Reading ten pages a day, exercising regularly, practising gratitude, or showing up when you do not feel like it may seem insignificant at the moment, but these behaviours compound over time. More importantly, they shape your identity. Every disciplined action you take reinforces the belief that you are someone who follows through, and that identity becomes the foundation for lasting success. Why It’s Never Too Late to Reinvent Yourself and Pursue a Bigger Life One of the most damaging beliefs people hold is that they have missed their opportunity, or it is too late. Reinvention, though, is possible at any age. History is filled with individuals who found greatness later in life. Your future is not determined by your past decisions but by the choices you make from this point forward. The moment you decide to grow, learn, and act, a new, better you, becomes possible.

By Jason Dunn