Complete Wellness Guide: Health, Mental & Physical Tips

Health and Wellness

The hidden risk: understanding breast density and cancer

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

Health and Wellness

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

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

Health and Wellness

Young Men, Influencers, and the Shaping of Masculinity

By Andrew Harmer In an era defined by social media, the influence of online personalities on young minds has never been more profound — particularly when it comes to ideas about masculinity. A recent survey by the Movember Institute has revealed a striking statistic: 68% of young Australian men actively engage with “masculinity influencers” across platforms like Instagram, TikTok, YouTube, and emerging social apps. These influencers range from fitness gurus and lifestyle coaches to motivational speakers and self-styled “alpha male” advocates. Their content often revolves around personal development, financial success, physical fitness, dating advice, and what it means to “be a real man” in today’s society. While this has created opportunities for positive role modelling and self-improvement, health experts are sounding the alarm about the potential risks these messages may carry for young men’s mental health and identity formation. At the heart of the concern is the way masculinity is being defined — or more accurately, narrowed. Many influencers present a version of manhood that prioritizes dominance, stoicism, physical prowess, and material success, often discouraging emotional vulnerability or non-traditional expressions of masculinity. According to psychologists, when young men are repeatedly exposed to rigid or hyper-masculine ideals, it can create internal conflicts. Boys who do not or cannot align with these portrayals may feel inadequate, ashamed, or isolated. Mental health professionals warn that such influences can contribute to anxiety, depression, body dysmorphia, and even exacerbate feelings of loneliness. This is particularly concerning given that suicide remains the leading cause of death for Australian men aged 15–44, and social isolation is one of the most significant contributing factors. By promoting an unattainable or narrow version of manhood, influencers may — knowingly or unknowingly — deepen the struggles that young men already face. However, it’s important not to paint all masculinity influencers with the same brush. There are many who advocate for healthy masculinity — encouraging emotional intelligence, open communication, mental health support, and community building. Programs like Movember’s “Man of More Words” campaign highlight the need for men to talk openly about their feelings, and some influencers are positively reinforcing these messages. The conversation around masculinity is at a crossroads. Young men are seeking identity, purpose, and belonging in a fast-changing world, and online voices play a growing role in filling that void. The challenge, experts say, is ensuring that this influence is positive rather than damaging. Educational campaigns, mentorship programs, and open dialogues are being called for to help young men critically assess the messages they consume online. Initiatives in schools and community groups across Australia, including the Gold Coast, are also stepping in to create spaces where young men can discuss masculinity in broader, healthier terms — promoting self-worth that isn’t tied to outdated stereotypes. As we move further into 2025, the opportunity lies in balancing the empowerment that influencers can offer with the support and education young men need to thrive mentally, emotionally, and socially.

Health and Wellness

Peer Influence

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

Health and Wellness

How to Support Your Gut Through Comfort Food Season

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

Health and Wellness

Guilt-Free Self-Care

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

By Justine Williams

Health and Wellness

How to Truly Switch Off on Holiday

You’re finally on holiday—but your mind is still in the office. You’re mentally drafting emails, worrying about your to-do list, or checking notifications. With remote work and round-the-clock access to everything on our phones, the line between work and rest has blurred. The result? Many of us don’t really switch off, and that constant mental load can lead to burnout and poor mental health. Travel expert Justin Chapman from Go2Africa and psychologist Dr Seeta Shah from Panda London explain why it’s hard to disconnect—and how to actually make your time off feel like a break. Why It’s So Hard to Switch Off Modern work culture glorifies being busy and accessible. There’s often an unspoken pressure to be “on” at all times—even when you’re technically on leave. If your boss and colleagues work through their holidays, it’s easy to feel guilty for stepping away. Plus, the thought of returning to a backlog can feel more stressful than just staying semi-available while you’re away. But this mindset undermines the benefits of rest. “Disconnection from work can feel unfamiliar, especially if it’s only for a few days,” says Dr Shah. “But it’s a valuable chance to reset habits, including sleep, and to give your mind the space to recover.” Prepare Before You Travel Start switching off before your trip. Turn off work-related notifications outside of hours now, so it feels less abrupt when you go on leave. Incorporate relaxing activities like yoga or meditation after work, even for 15 minutes—it helps train your brain to unwind. Manage Your Devices More than half of us check work emails while on holiday. With your phone doubling as your map, camera and payment method, it’s hard to switch it off completely. But you can reduce temptation. Remove work apps from your home screen or turn off notifications altogether. If you absolutely must check in, limit yourself to 30 minutes a day—and only for urgent matters. Dr Shah warns that even a short glance at work emails can trigger anxiety and spike cortisol levels, undoing hours of relaxation. Schedule Real Downtime Many of us are so used to rushing through daily life that we overschedule holidays too. But if your itinerary is packed with back-to-back sightseeing, you’ll come home needing another holiday. Give yourself permission to rest. That might mean reading on the beach, wandering through a local town, or simply enjoying a morning coffee with no plans. “Squeezing in too much keeps your brain in go-mode,” says Dr Shah, “making it harder to sleep and recharge.” Plan Ahead Don’t leave everything to the last minute. Finish tasks early, hand over responsibilities, and let key contacts know you’ll be offline. It reduces anxiety and prevents holiday disruptions. Better yet, get someone else to plan the trip—travel experts can customise your itinerary and handle the logistics, freeing you up to enjoy the moment. Try Grounding Techniques Still feeling anxious? Use the 5-4-3-2-1 method to ground yourself: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. It brings your focus back to the present—where your holiday is happening.

Health and Wellness

The #1 Habit for Healthy Weight Loss

By Jade Harman, Nutritionist & Founder of Harman Health In our busy modern lives where looking and feeling your best is a priority, discovering truly effective weight management strategies can feel overwhelming. If you’re searching for the single most powerful habit to transform your weight loss journey, it might be simpler than you think: prioritising a proper breakfast, every single day. Many of us have fallen into the trap of rushing out with just a takeaway coffee, thinking we’re doing our bodies a favour by cutting calories. But this seemingly innocent morning routine could actually be sabotaging your weight loss goals! The Morning Metabolic Magic When you wake up after a night’s rest, your cortisol (stress hormone) levels are naturally elevated. A nourishing breakfast helps bring these levels down, while that hurried flat white actually pushes them higher. The surprising result? Your body’s natural fat-burning ability becomes suppressed – exactly what we’re trying to avoid! Perfect Pairings: Protein, Produce and Timing Australia is blessed with incredible fresh produce and protein sources. Starting your day with quality protein and fibre stabilises blood sugar levels throughout the morning. Rather than experiencing dramatic energy fluctuations that lead to reaching for office snacks, you’ll maintain steady energy for everything from work meetings to family commitments. Science shows your body is more insulin-sensitive in the morning hours – meaning it processes carbohydrates more efficiently earlier in the day. Plus, breakfast helps set your circadian rhythm, signalling to your body it’s time to be alert and energised for whatever your day holds. Maximising Your Fitness Results For those early-morning exercisers among us, this is especially crucial. Recent research specifically shows most women don’t perform as well when exercising on an empty stomach. Even a small pre-workout bite followed by a proper breakfast can dramatically improve your performance and recovery. For those working on toning and building lean muscle (which naturally boosts metabolism), breakfast provides your first opportunity to fuel those muscles with essential protein. In my practice across Australia, I’ve observed that a significant proportion of women struggling with weight management aren’t eating breakfast consistently. While it’s never the only factor, implementing a nourishing morning meal creates a positive ripple effect throughout the day – leading to better food choices, improved energy levels, and sustainable results that last through every season. Ready for real, sustainable weight loss? Join Jade’s transformative “Worth Your Weight” programme and discover evidence-based nutrition strategies that actually work. Visit harmanhealth.com.au to connect with Jade and break free from frustrating diet cycles. Photo by Chris Ralston on Unsplash

Health and Wellness

The Quiet Hair Loss Epidemic Among Women

Women in their 20s are increasingly reaching out for help with patchy brows and thinning hair—and it’s not just a concern for the young. Women in their 50s and 60s are also experiencing noticeable hair loss, according to Ally Dellabarca, founder and CEO of RadianceRevolution.com.au. “It’s a quiet, emotional struggle for many and one that isn’t talked about enough,” Dellabarca says. “Women don’t know where to turn or who to speak with. I’ve spoken with so many who are grateful to find a product that works and helps ease their anxiety and fear.” What’s behind the rise in hair and brow loss? Hair loss in women is rarely caused by a single issue. Dellabarca points to a combination of chronic stress, hormonal changes, nutritional deficiencies, and years of harsh beauty treatments as contributing factors. Stress alone can trigger telogen effluvium, a condition that pushes more hairs than usual into the shedding phase. Hormonal fluctuations from perimenopause, postpartum recovery, thyroid issues or certain contraceptives can also affect follicle health and disrupt the hair growth cycle. Brow thinning is increasingly common, too. Over-plucking, waxing, chemical treatments, and environmental stressors have all taken a toll on the delicate skin and follicles in the brow area. “This isn’t about vanity—it’s about identity,” says Dellabarca. “Hair and brows frame how we see ourselves. Losing them can have a profound impact on self-esteem and confidence.” Effective treatments exist—but choose wisely While the issue is becoming more widespread, so are the treatment options. Dellabarca encourages women to explore clinically supported, multi-functional topical treatments that are specifically designed to nourish and repair the scalp and brow area. The most effective products are formulated with anti-inflammatory botanicals, nourishing plant extracts, and active ingredients that restore balance and boost circulation to the follicle. “There are a number of highly effective, clinically proven products available today that help reduce hair shedding and promote regrowth,” Dellabarca says. “But it’s important to steer clear of anything that promises overnight results or contains harsh, untested chemicals.” Quick fixes and aggressive treatments can actually cause more damage, inflaming the skin or irritating the follicles further. “Hair growth is a slow, regenerative process,” she adds. “Be patient, stay consistent, and choose products that support the skin’s natural repair process instead of adding more stress.” Don’t ignore what your hair is telling you Hair loss can be more than just a cosmetic concern—it can be a sign of what’s happening beneath the surface. “Hair thinning or shedding is often a symptom of stress, hormone shifts, inflammation, or nutritional imbalance,” Dellabarca says. “Don’t ignore it, and don’t be embarrassed to talk about it. Early action can make a huge difference.”