Complete Wellness Guide: Health, Mental & Physical Tips

Health and Wellness

Apex Orthodontics – Your Local Specialist

When it comes to our children, there’s nothing more precious than their smile. It’s the way they light up a room, the confidence they carry into school, or the joy they share with friends. At Apex Orthodontics, we believe every smile tells a story—and we’re here to help make that story one of health, happiness, and confidence. Why See an Orthodontist? Just as medicine has cardiologists for the heart or dermatologists for the skin, dentistry has its own specialists—orthodontists. Orthodontists focus solely on straightening teeth and correcting jaw alignment, helping to create smiles that don’t just look beautiful, but also support lifelong health and confidence. Dr Tapiwa Gwengo, the specialist orthodontist at Apex Orthodontics, explains: “Orthodontics is more than moving teeth—it’s about unlocking confidence. I love seeing a shy child who starts treatment with their hand over their mouth and ends it laughing freely with a smile they’re proud to share.” The Apex Difference Choosing orthodontic treatment is a big decision, whether for your child or yourself. At Apex Orthodontics, we understand the emotions and questions that come with it. That’s why we’ve built our practice around one simple idea: every patient should feel heard, supported, and cared for. From the first consultation to the day the braces or aligners come off, we aim to make every step warm and reassuring. Parents often tell us their children actually look forward to their visits—something we’re very proud of. One mum recently shared that her daughter, once nervous about her teeth, now can’t stop smiling in family photos. “She’s like a different child,” the mum said, “and that’s thanks to Dr Gwengo and his team making her feel safe and understood.” Affordable, Accessible Care We also know orthodontic care is a significant investment. At Apex Orthodontics, we believe financial worries shouldn’t stand in the way of a healthy, confident smile. That’s why we offer flexible, transparent payment options designed to fi t family budgets. As Dr Gwengo puts it: “Every family deserves access to great care. We’re here to make it possible, without compromises.” Meet Dr Gwengo With specialist training from the University of Queensland and a warm, approachable manner, Dr Gwengo brings together advanced expertise with genuine compassion. He is an expert in treating patients with both braces and clear aligners (such as Invisalign), and has helped children, teens, and adults choose the option that best fi ts their lifestyle and smile goals. What sets him apart is his belief that every patient is more than just teeth on a chart. “I always take time to listen to what’s most important to my patients. For some, it’s about health and function. For others, it’s about self-esteem. My role is to guide them to the best outcome while making the journey positive and empowering.” Dr Gwengo’s advanced training also allows him to treat more complex orthodontic cases, including those that may require jaw surgery, always with a focus on comfort, stability, and long-term results. A Place for Families At Apex Orthodontics, we’ve created a welcoming environment where families feel at ease, questions are encouraged, and every milestone is celebrated. Whether it’s a child’s first consultation or an adult’s long-awaited transformation, we’re honoured to be part of these journeys. Because at the end of the day, it’s not just about straight teeth—it’s about confidence, joy, and a smile that lasts a lifetime. P: 07 5651 6520 E: [email protected] Suite 13, Hope Island Central, 340 Hope Island Road, Hope Island Open Monday, Wednesday to Friday 8am-5pm www.apexorthodontics.com.au Book your complimentary consultation today and take the first step towards a healthier, more confident smile for you or your child.

Health and Wellness

7 Ways to Cultivate a Growth Mindset and Find Peace After a Storm

When life feels like a relentless storm, it’s easy to believe the chaos will never settle. Yet, within every challenge lies the seed of growth, waiting to be nurtured by a shift in mindset. A growth mindset isn’t just a buzzword; it’s the compass that can guide you from turbulence to tranquillity. Here are seven ways to plant that seed and move toward a more peaceful, purposeful life. Embrace Setbacks as Learning: Each challenge holds a lesson. Ask yourself: “What can I learn from this?” This gentle curiosity helps you grow, not stay stuck. Reframe Your Inner Dialogue: The stories we tell ourselves shape our reality. Try motivational interviewing with yourself: “What’s one small change I can make today?” Let your self-talk be compassionate and encouraging. Celebrate Progress, Not Perfection: A growth mindset thrives on small wins. Each step forward, however tiny, is a victory. Acknowledge your effort, not just the outcome. Cultivate Curiosity: Replace judgement with curiosity. Ask: “What else could be possible?” This opens space for fresh perspectives and untapped opportunities. Practice Self-Compassion: Healing isn’t linear. Let your inner critic soften and say: “I’m doing the best I can.” That’s enough. Visualize Peace: Imagine a peaceful life. What does it look like, feel like, sound like? Hold this vision in your heart as you navigate forward. Seek Support: Sometimes, we all need a hand to hold. Counselling can provide a safe space to explore your story, reframe challenges, and gently guide you toward your goals. Peace is the ultimate destination, but a growth mindset is the bridge to get you there. Let today be the day you choose peace.

Health and Wellness

Finding the right Cognitive Behavioural Therapy support

Factors to Consider When Looking for CBT Support Finding the right Cognitive Behavioural Therapy (CBT) support involves more than just booking the first available appointment. With many qualified professionals and different approaches, it helps to know what to look for before making a choice. The most important factor is matching the therapist’s expertise and approach with the individual’s specific needs. Cost, location, and format also play a role. In Sydney, session fees can vary depending on whether the therapy is in-person or online, with telehealth often slightly more affordable. Considering that 42.9% of Australians experience a mental health condition at some point in their lives, choosing the right support can make a meaningful difference in treatment outcomes. It also matters whether the therapy is structured and goal-focused, such as CBT for anxiety or depression, or tailored for particular circumstances like trauma or ADHD. By weighing these elements, individuals can feel more confident in selecting a therapist who offers the right balance of expertise, accessibility, and personal fit. Key Takeaways Choosing CBT support depends on aligning therapy style with personal needs Practical factors like cost, location, and session format influence the decision The right match improves confidence and effectiveness in treatment Key Factors to Consider When Seeking CBT Support in Sydney Selecting the right cognitive behaviour therapy service in depends on the therapist’s professional background, the way treatment is tailored to individual needs, and the use of structured, evidence-based CBT techniques. Each of these elements directly affects the quality and effectiveness of mental health care. Qualifications and Accreditation of Therapists A qualified CBT therapist should hold relevant psychology or counselling credentials and be registered with professional bodies such as the Psychology Board of Australia or the Australian Health Practitioner Regulation Agency (AHPRA). Accreditation ensures that the therapist has met national standards of training and ethical practice. Patients benefit when therapists also have specific postgraduate training in cognitive behavioural therapy. This training provides the skills needed to apply CBT techniques correctly, including cognitive restructuring, behavioural activation, and exposure therapy. It is also useful to ask whether the therapist participates in ongoing professional development. Regular training and supervision help maintain up-to-date knowledge of new approaches in behaviour therapy and mental health care. Personalised Treatment Approaches Cognitive behaviour therapy is most effective when adapted to the individual’s situation. A personalised plan considers the client’s specific mental health concerns, such as anxiety, depression, or phobias, and adjusts the pace and focus of sessions accordingly. Some therapists use structured treatment plans, while others take a more flexible approach. Both can be effective if they align with the client’s needs. For example, someone experiencing social anxiety may benefit from gradual exposure tasks, while a person with low mood may focus more on behavioural activation. A supportive environment also plays a role. When clients feel heard and understood, they are more likely to engage actively in therapy. Personalisation is not only about techniques but also about the therapist’s ability to build trust and adapt communication style. Evidence-Based CBT Techniques CBT in Sydney commonly involves structured, research-backed methods designed to address unhelpful thought patterns and behaviours. Core techniques include: Cognitive restructuring – identifying and challenging negative thoughts Behavioural experiments – testing new behaviours in real-life situations Exposure therapy – gradually facing feared situations Problem-solving skills – developing practical strategies for daily challenges Evidence-based CBT ensures that therapy is not random but follows proven approaches supported by clinical studies. This is especially important for conditions like generalised anxiety disorder, panic disorder, and depression, where standardised CBT protocols have shown reliable outcomes. Therapists who integrate these methods consistently provide clients with tools that can be applied outside sessions. This structured approach helps individuals build long-term coping strategies, rather than relying only on the therapy setting. Matching CBT Support to Individual Needs Finding the right CBT support requires attention to how therapy aligns with a person’s mental health condition, the accessibility of services, and the level of ongoing support available. These factors influence whether someone can apply strategies consistently and make steady progress. Addressing Specific Mental Health Conditions CBT can be adapted to address a wide range of conditions such as anxiety disorders, depression, PTSD, and substance abuse. Each condition requires a slightly different focus, even though the core CBT methods remain consistent. For example, individuals with anxiety may benefit from exposure-based techniques and cognitive restructuring to challenge catastrophic thinking. Those with depression often need structured activities to counter withdrawal and tools to reframe persistent negative thoughts. When working with PTSD, therapists may emphasize grounding techniques, emotional regulation, and gradual processing of traumatic memories. In cases of substance abuse, CBT often targets triggers, cravings, and the development of healthier coping mechanisms. Accessibility and Flexibility of Sessions Access to therapy often determines whether someone can start and maintain treatment. In Sydney, CBT is available through private practices, community health services, and online platforms. Each option offers different levels of affordability and convenience. Some people prefer face-to-face sessions for personal interaction, while others rely on telehealth appointments for flexibility around work or childcare. Cost is another important factor. Options may include Medicare-subsidized sessions, private health insurance coverage, or low-cost clinics. The ability to choose between these formats allows people to find support that fits their schedule, location, and financial situation. When choosing CBT support in, individuals benefit from considering therapist qualifications, treatment approach, and accessibility. These factors help ensure the therapy aligns with their needs and goals. It is also useful to evaluate practical elements such as location, session format, and cost. Comparing options gives people a clearer sense of what will work best for their circumstances. By balancing clinical expertise with personal preferences, individuals can make informed choices. This increases the likelihood of finding effective and sustainable support through CBT. Dr Jodie Lowinger. Founder and Principal Clinical Psychologist at The Anxiety Clinic.

Health and Wellness

Building better men

How Men of Business is making a difference Today’s young men face a range of challenges that can lead them down troubling paths. Thankfully, the Men of Business (MOB) Academy is offering a lifeline to boys who have disengaged from mainstream education, helping them build better lives. Why MOB Was Created MOB was founded with a simple yet powerful mission: to guide young men into adulthood equipped with respect, resilience, and responsibility. With the help of strong mentors and positive relationships, MOB has become a transformative space for boys currently from years 11 & 12 who need a fresh start. It is more than just a school—it’s a place where boys can develop not only academic skills but also life skills. Since opening its doors in 2020, MOB Academy has made a massive impact on the lives of over 600 boys, many of whom would have otherwise fallen through the cracks. The numbers are impressive: Not only have these boys earned vocational qualifications, but they’ve also found jobs. The academy is a place of second chances, where young men can rediscover their potential and set themselves on a path to success. The Growing Need The need for programs like MOB is greater than ever. Youth disengagement, school dropout rates, and youth crime continue to rise, with some boys turning to destructive behaviour simply because they don’t see another way. Did you know that suspensions from’’ school are at an all-time high, and the cost of keeping one young man in the youth justice system can be as high as $680,000? Without intervention, many young men who leave school early face uncertain futures, often leading to long-term unemployment or worse. MOB steps in to break this cycle. By providing vocational training, career guidance, mental health support, and even meals for families in need, MOB is creating real change. It’s a holistic approach that doesn’t just focus on education but on every aspect of a boy’s well-being. The New MOB HQ The next chapter for MOB is the creation of MOB HQ—a state-of-the-art facility in Southport that will open its doors in 2027. This centre will accommodate up to 450 boys and offer education, hands-on vocational training, a wellness hub, and even a community centre. The boys who come through MOB HQ will not only receive an education but will also learn trades and life skills that can set them on the path to a successful, fulfilling future. . The Power of Community None of this would be possible without the help of the local community. Building MOB HQ is a massive undertaking, and it will require the support of people who believe in giving these boys a brighter future. Thats why MOB has launched a major fundraising campaign, asking the community to buy symbolic bricks for $1,000 each. These contributions will help raise the funds needed to build the new centre and expand MOB’s life-changing work When we come together to support programs like MOB, we’re not just investing in the lives of these boys—we’re investing in a better future for everyone. To donate or get involved, contact Marco and the Men of Business Academy team today. Your support could make all the difference. [email protected] Menofbusiness.com.au Note: All donations are tax deductible. What started as a small initiative by Marco Renai, a 2024 QLD Australian of the Year, has blossomed into an incredible program that’s changing lives on the Gold Coast. Now, MOB is launching its most ambitious project yet: the new MOB HQ.

Health and Wellness

Healthy school lunches

Healthy school lunches are more than just a midday meal; they are a crucial element in shaping a child’s physical health, academic performance, and lifelong eating habits. Research shows a vital connection between a nutritious midday meal and enduring healthy eating patterns in and out of school. Children partaking in well-rounded school lunches exhibit a ripple effect of positive choices, transcending the lunch hour. This not only supports their immediate well-being but also lays the foundation for lifelong healthy habits. As parents and educators, recognising these findings propels us into a multifaceted exploration of the pivotal role that healthy school lunches play in our children’s lives, unravelling insights and guidance for thoughtful and nutritious choices. Understanding Nutritional Needs for School-Aged Children Nutrition plays a pivotal role in the physical and cognitive development of school-aged children. Essential nutrients like proteins, carbohydrates, vitamins, and minerals each play unique roles in supporting growth, energy levels, brain function, and overall health. Adhering to dietary guidelines and understanding the nutritional requirements specific to different age groups is fundamental in planning healthy school lunches. The Impact of Unhealthy School Lunches on Students Sugar Highs and Crashes Unhealthy school lunches, high in sugar, trigger energy spikes followed by crashes, impacting students’ ability to stay focused and engaged in class. Cognitive Function Poor nutrition hampers cognitive development, affecting memory, problem-solving skills, and overall brain function in students. Academic Performance and Behaviour Inadequate diets are linked to lower academic achievements and behavioural issues, hindering students’ ability to learn and engage positively in the classroom. Decreased Concentration Sugary, processed foods contribute to decreased concentration levels, impairing students’ focus, information retention, and task completion. Mood and Social Interactions Unhealthy lunches influence mood swings and irritability, impacting students’ social interactions and hindering the development of positive relationships in school. Parents vs. Student Involvement There’s nothing worse than discovering a half-eaten sandwich and bruised fruit in your kid’s lunchbox. But, I’ve come to realise that letting our kids dictate their own lunches is far from striking a healthy balance. As parents, it’s our responsibility to care for and protect our children, even from their own food choices. Involving them in weekly lunch planning, however, has been a game-changer. Collaborative School Lunch Planning Go through the week’s menu together. By embracing the convenience of online grocery shopping, they even get to watch what you do and add each item to the virtual cart. Instead of simply saying “no” to their requests for chocolate bars during recess, make it a collaborative discussion. You could ask, “What could be a healthier alternative to chocolate that you would enjoy? How about trying this muesli bar?” In the end, this collaborative approach not only ensures that my children are making healthier choices, but it also gives them a sense of ownership over their meals. No more disappointing surprises in their lunchboxes – just a balanced and satisfying array of foods that we’ve all agreed upon. By Australian Christian College Moreton teacher, Jason Todio

Health and Wellness

10 Common Myths regarding Hysterectomy

There appears to be a huge amount of misunderstanding regarding a hysterectomy, and therefore this article will attempt to make the operation of laparoscopic hysterectomy easier to understand by exploring the common myths. There are 32,000 hysterectomies performed in Australia each year. The majority are for heavy menstrual bleeding, but other indications might include prolapse, endometriosis, cancer, or fibroids. Most surgeries nowadays are performed laparoscopically through 3 x 5 mm incisions in the abdomen. By Dr Graeme Walker, Gynaecologist & Colposcopist. Founder of the Menstrual Misery Clinic. Myth 1 Will the hysterectomy cause instantaneous menopause with all its devastating side effects? The answer is no. In the majority of cases we only take the womb, cervix and tubes, the ovaries are left behind, which has no immediate effect on hormones and therefore does not result in any menopausal symptoms at all. There are a few rare cases when the ovaries are removed, but this is because the patient has ovarian or endometrial cancer or for other specific genetic reasons. For 95% of the general female population, the ovaries are not removed. Myth 2 Will I still get a period after a hysterectomy? I am pleased to say that although patients may experience spotting for up to 6 weeks post-surgery, patients will never have a period again, which is excellent news for women in general, but more so for those women requiring multiple iron infusions due to heavy periods. Myth 3 After a hysterectomy, is there a hole created in the pelvis? The uterus is usually quite small, certainly less than 10 cm in diameter, and the space created by removing it is filled almost instantly with the small bowel, which quite happily fills the very small space generated by a hysterectomy Myth 4 Does the cervix have to be removed? No, it can remain. However, there is no difference in prolapse, sexual function, urinary incontinence, or complications if we leave or remove the cervix, but if left behind, it may lead to annoying spotting, and you will have to continue to attend for pap smears. Myth 5 A hysterectomy results in a long and difficult, restricted recovery: This is absolutely not the case. Most people go home either on the day of surgery or the following day. In my private practice, I review all of my patients seven days post-op, and interestingly, for the majority, you cannot tell that they had surgery a week ago. There are however, certain rules to follow post-operatively, as there are for any surgery, and these include no swimming, taking baths, or going to the gym for up to4 weeks, although showers are perfectly fine. In addition, no sex for 8 weeks. Myth 6 For those patients who have HPV identified during a pap smear, a hysterectomy will get rid of it: Absolutely not. The virus can live in the cervix or the vagina. Getting rid of the cervix via a hysterectomy will remove the cervix but not the virus. You will still require a pap smear of the vagina, potentially for several years. Patients who are HPV negative at the time of hysterectomy and are on a 5-year recall will never require another pap smear though! Myth 7 Hysterectomy is the only treatment for heavy periods: False. There are many other treatment options for heavy periods, and these include fairly basic options such as the contraceptive pill, Mirena, endometrial ablation, Ukraine Artery embolization and, in some cases, a drug called Zoladex. However, there are a certain number of patients who have tried a selection of the above options to no avail. When they comment during the consultation, “I am over it,” you know that the patient has reached the end of their tether and is essentially requesting a hysterectomy in the knowledge that post-procedure, these patients will join a growing band of women who state that “hysterectomy is the best thing that they have ever done.” Myth 8 A hysterectomy will result in a prolapse: There are mixed results in the published literature, and the conclusion really is that prolapse is likely to be multifactorial and increased by multiple factors, including the presence of pre-existing prolapse, age, menopausal status, surgical technique, and the number of pregnancies. In my experience, prolapse following a hysterectomy is not at all common. Myth 9 Sex will be worse following a hysterectomy: Again, no definitive conclusion is reported, but most women seem to report improved or better sexual function after a hysterectomy, perhaps because those who suffer from chronic pelvic pain or discomfort from other conditions such as endometriosis or fibroids have that source of pain removed, therefore enhancing overall sexual wellbeing. For those women with profound, uncontrolled, heavy irregular periods, there are obvious benefits to having no uterus! Myth 10 A hysterectomy is a risky surgical procedure: Thankfully not. Like any surgical procedure, there are risks, but serious ones are rare. Most commonly, there are superficial wound infections, maybe a UTI or constipation. Risks such as bleeding, damage to the bowel or bladder or clots in the leg are minimised due to advances in laparoscopic surgical techniques and improvements in theatre efficiency and vast improvement in the clarity of laparoscopic vision. If you have any questions, please contact our team at [email protected] Dr Walker has performed well over 1000 laparoscopic hysterectomies with a highly selective dedicated team performing each operation resulting in exceptional efficiency and minimal complications. He is the only surgeon in Australia that routinely allows patients to go home on the same day of surgery if that is the wish of the patient. 250 patients have chosen that wish of day case hysterectomies as their first choice, with the patient’s journey being published in the peer-reviewed RANZCOG journal.

Health and Wellness

When Positivity can become toxic

Who believes if you always have a positive outlook, everything will be ok? Bully to that. There’s a reason there’s day and night, yin and yang, black and white, up and down. And everything in between. Having been through an incredibly challenging time recently, I’ve had some of those so-called pesky negative emotions. Anger. Rage. Sadness. Grief. Disappointment. I went to the dark side for a while. It was awful. Truly awful. I’ve not felt so down and lost for a long time. I got really dark. While some outright avoided me. Others stepped up to hold space. But some, with the best intentions, encouraged me to let it go, move on, be positive, and be grateful for what I’ve got. One bright spark suggested my current situation was my choice, as was happiness. Or… Being told to smile (even when I didn’t want to). Being told to ‘Think positive’ or ‘Be optimistic’. ‘Don’t be so negative’. ‘You have nothing to be stressed about’. ‘Other people in the world have it worse than you’. Hashtags on social media like #GoodVibesOnly or #PositiveVibesOnly There’s a line between finding the silver lining in an experience and toxic positivity. Having a positive outlook on life is good for our mental well-being. The problem is that life isn’t always positive. We all have painful emotions and experiences. While often icky and uncomfortable, those emotions need to be felt and dealt with openly and honestly to achieve acceptance and greater psychological health. Instead, we’re tiptoeing around, scared we’re going to trigger someone with our experiences. Or not expressing how we feel, because who needs a Pollyanna telling you the sun is shining when for you, it’s dark and you just want someone to hold space for you? Toxic positivity is dangerous. It’s gaslighting. It’s not helpful or makes you a more enlightened person because you always see the good. It makes me question someone’s mental health, because if you’re skipping over the bad bits in life, you’re not living fully. Toxic positivity minimises and even denies any trace of human emotions that are not strictly happy or positive. It’s an avoidance of unpleasantness, and I don’t believe that’s healthy. It avoids authentic human emotion, which causes guilt and can be shaming. We have so much knowledge at our fingertips to understand how the brain works, which can give us an understanding of psychology and mental health. Yet, we live in a time where we are ‘cancelled’ if we go against the virtue of the masses. We get shut down for differing opinions. Other people’s emotions make us uncomfortable. We avoid those who are negative. It’s why people don’t share their thoughts. Because the peanut gallery will tell you how and why you should be feeling instead of letting you feel the feels, so you can move through it. The pressure to appear ‘OK’ invalidates the range of emotions we all experience. You’re not defective, weak, or inadequate when you feel distress or sadness. These are transient emotions. If we’re encouraged and supported through them, we learn, grow, and heal to come out the other side. Reality is painful. There are a lot of people doing it tough right now. How many of them are quietly living in pain because they feel they have no one to turn to? If they do express themselves, how long before they’re told to not be negative? There’s a difference between positivity and optimism. Optimism can be good and nurturing and allow us to believe that we will heal and survive the difficult moments. It acknowledges when times have been tough while also holding hope for things to change. The pressure to be productive, upbeat, and happy leaves many feeling inadequate and ashamed that they’re not okay because they can’t make it through the day without a panic attack or tears. Humans are not designed to be positive all the time. When we dismiss other people’s concerns, it’s because many of us are uncomfortable with difficult feelings. Sadness, anger, and fear aren’t inherently bad. They are part of our human experience spectrum that helps us identify things that are threatening, upsetting, or need attention, like a blinking light on your fuel tank when it’s almost empty. When someone disregards those feelings, it’s harmful to our mental and physical health. Emotions aren’t positive or negative. They are only emotions. Stop denying the ones that make you feel shit. They’re there for a reason. You may just have to trust you’ll find someone who’ll hold space so you can express yourself. It’s undeniable that being positive is a good thing. Excessive positivity is harmful. Sometimes life can just flat-out suck. By pretending we’re “positive vibes all day,” we deny the validity of our human experience. A mentor once told me that it’s ok to feel mad, sad, and down as long as I’m only renting the space. Don’t take a mortgage out on it. Feel the feels. Learn from the experience and grow. By Annette Densham

Health and Wellness

5 Foods to Balance Your Mood

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

Health and Wellness

Do you not know how to say ‘No’?

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

By Justine Williams