How to strengthen your bond

by | | Curated Content

February 12th 2025
–
WellBeing Magazine
–

Why bother with relationships? It’s all too hard. Perhaps it’s simpler to live in solo seclusion? Realistically, everyone needs someone, sometime. Even incredibly independent off-the-grid preppers aren’t islands. Humans thrive in tribes, whereas extended isolation increases mental and physical health issues. However, unharmonious relationships also wreak havoc in our life. Difficult dynamics not only impact those involved but all those around, including impressionable children. Cultivating skills such as communicating clearly, listening compassionately and resolving conflict effectively are priceless for positive relations. Unless blessed with exemplary role models, most  of us are never taught how to have empowering relationships with ourselves and others. Dealing with difficult relationships requires us to deal with our inner issues also. Once we are aware, accountable and willing to take action, we can turn relationship woes into wins.

Mateship medicine

When we need a pickup, popping around to see someone supportive may be better than popping a pill, according to research. Keeping good company is good for us, according to a slew of scientific studies as follows:

• We have a 50 per cent increased chance of survival with strong social ties, according to a 2010 meta-analytic review, Social Relationships and Mortality Risk. Another 2017 meta-analysis, The Longevity of Social Connections, established that a supportive social network increased longevity.
• Healthier lifestyle choices such as sound nutrition and regular exercise are bolstered in supportive relationships, according to the study Healthy Behaviors by Repetti, Taylor and Seeman.
• High-quality social relationships reduce the risk of cardiovascular disease, concluded the study Social Relationships and Health: A Flashpoint for Health Policy by William T. Reichman and Michael D. S. Myers.
• Faster cognitive decline was linked to loneliness in a systematic review and meta-analysis by Cathy Cresswell and Sarah E. Malley called Loneliness and Cognitive Functioning in Older Adults.
• Relationships assists stress resilience through emotional and practical support, as found in the 2015 study The Role of Social Relationships in Psychological Resilience, by Richard J. Davidson and Jon Kabat-Zinn.
• Happier marriages support better health, according to Marital Satisfaction and Health: The Role of Support and Stress by John E. Schulenberg and Julie A. E. L. Beck.
• Firm friendships are associated with lower levels of anxiety, depression and stress, according to The Impact of Friendships on Mental Health: A Review of Recent Findings by Laura J. Ellis and Dan P. Brown.

We need to talk

How do you know if your relationship is on the rocks? Poor communication, connection, consideration and effort are major signs that a bond is breaking. If cracks aren’t addressed, they develop into major divides, separating people indefinitely. When a relationship isn’t working, it’s time to work on it, even if only to part amicably. Here are 10 red lights that halt relationship growth.

• Abusive, disrespectful or inconsiderate interactions
• Addiction leading to an inability to relate to others authentically
• Controlling or cruel behaviour
• Distorting the present through the filter of past pain
• Action or communication that is dishonest, ineffective, minimal or superficial
• Emotional and physical detachment
• Lack of accountability, appreciation, empathy, understanding and support
• Misaligned values
• Selfishness
• Unresolved conflict such as fundamental disagreements derailing one’s joy

Relationship patterns

It’s easy to blame externals when things go awry. Awareness of our contribution to a relationship rift by remaining receptive to feedback, introspective and accountable empowers us to become the change we want to experience. If we all had healthy, wholesome relationships, counsellors would be out of work. Nearly all of us have experienced personal or relationship trauma. This deeply impacts our assumptions, expectations and interpretations of relationships. What experiences marred your view of relationships? Respond to the following after deep reflection.

• How did your childhood caregivers influence your idea of relationships? Ponder if this is a true or distorted perspective.
• Have you perpetuated these patterns in your relationships?
• Write down detrimental traits your main childhood caregiver exhibited and the empowering alternative. For example: Weak — Strong
• Write down issues you experienced with past relationships.
• How did you psychologically or physically contribute to these challenges?
• Write down how you can counter these tendencies. For example: “I lose attraction to their personality and physicality.” “I try to appreciate the good in their appearance and character.”
• What realistic and unrealistic expectations do you have with relationships?
• Do you feel capable and worthy of happy and healthy relationships?
• How is your relationship with yourself?
• What steps could you take to feel capable and worthy of a happy and healthy relationship with yourself and others?

Me before we

Relationships reflect ourselves. The love you receive is a mirror of the love you feel for yourself. Everything arises eventually — our past pain, future fears, our nice and nasty side. Filling one’s well with love and acceptance allows us to overflow ambrosia to all relationships. Being OK with ourselves allows us to be OK with others. Establishing a loving relationship with yourself enables loving relationships with others. Barbara De Angelis says, “If you aren’t good at loving yourself, you will have a difficult time loving anyone, since you’ll resent the time and energy you give another person that you aren’t even giving to yourself.”

Reinforce that you are enough, you are doing enough and you have enough. Write down your qualities, accomplishments, ambitions and abilities. If you get stuck, ask others what they admire about you.

Answer these questions to check if you really care for yourself:

• Do you know what you need in relationships and not settle for less?
• Can you accept all aspects of yourself?
• Do you make self-care a priority?Is your inner dialogue uplifting?
• Do you follow your instincts?
• Can you list what you have to offer in a relationship?
• Do you allow yourself to speak your truth?
• Do you act in your best interest and maintain boundaries that nurture respectful relationships?
• Do you have fun and pleasure?
• Do you value yourself, your time, worth and contribution?

If you answered no to any of these questions, workshop ways to work on this aspect of self-love. You could try this fuel to fill your love tank:

• Journal to uncover and understand your feelings
• Tune in to a self-love guided meditation regularly
• Identify your needs and make them a priority: nutrition, exercise, work, rest and play.
• Be your own best buddy, enjoying your own company
• Hang out with loving people or pets who lift your spirits
• Do what makes you happy without over-explaining or justifying
• Indulge in fun and play
• Pursue your passions, no matter what others think or the outcome
• Boost your confidence with new challenges
• Pamper yourself with self-love rituals: massages, manicures, you name it!
• Turn comparisons into inspiration and motivation
• Forgive yourself — there are no failures, just stepping stones to success
• Check out your reflection and say something nice
• Set boundaries, saying “no” to what doesn’t  serve you
• Think loving thoughts about yourself, life and others
• Speak your truth and stand up for yourself
• Celebrate your victories and efforts
• Trust your intuition and believe in yourself
• Treat yourself to a “love me day” and do whatever your heart desires
• Consider counselling if you need extra support
• When judgment pops up, remind yourself: “I’m the best I can be. I love me!”

“To love yourself right now, just as you are, is to give yourself heaven. Don’t wait until you die. If you wait, you die now. If you love, you live now.” ~ Author Alan Cohen

Fertiliser for healthy relationships

Relationships flourish like flowers when tended with appreciation, care and positivity. Just like a garden, relationships require special attention through the seasons. The spring of a fresh connection thrives with enthusiasm and energy. The hot summer of passion benefits from cool clarity. Cold winters of disconnection require extra nurturing to keep the love alive with warming support.

Here are some strategies to see through the cold snap to more smiling sunrises. If the relationship is volatile, it may be useful to have an impartial person present to mediate. Try:\

• Rather than blaming the other person, note down your role in the relationship rift.
• Try to see things from the other person’s perspective.
• Shift your attitude to gratitude by writing what you would miss about the person and the relationship if they vanished tomorrow.
• In a peaceful, private place when you have sufficient time and energy, take turns to talk honestly without interruptions. Be calm and kind as words have the power to ruin or renew relationships. Jot down notes if you need to recall points. Repeat back to the person what was said in your own words or verbatim. Say, “I acknowledge what you shared as important.”
• Take three deep breaths together.
• Try the healing ritual of H’oponopono — an ancient Hawaiian practice that teaches us to be responsible, repent and reconcile. Take turns saying this to each other:
• “I’m sorry for (add details). Please forgive me. Thank you for (add details). I love you or I appreciate you.”
• On a big piece of paper or board, write down issues and both brainstorm steps towards improvement.
• Each person can declare, “I commit to taking these steps to improve our relationship.”
• Write a list of relationship strengths including common traits and interests.
• Write down your differences that are positve
• Share five qualities you love about the other
• Establish your love languages and meet them to the best of your ability.
• Recall happy history together
• Write vows to each other and recite them like you mean them. For example, “I will work on respectful, kind communication.”
• Schedule fun time together once a week.
• Try new activities together to strengthen your connection and create shared memories.
• Every evening, share your day’s highest and lowest moments.
• Romantic couples can play “taking turns” once a week, requesting an intimate favour from the other, eg “Please give me a foot massage, make
  me a cup of tea, or hold my hand while we watch a funny film.”
• When issues arise, see how your conditioning is contributing to it.
• Cultivate other supportive relationships so you don’t depend on one person for everything, and bring fresh energy to your relationship.
• Aim to appreciate, empathise, commit, compromise, defuse discord, respect, serve and subdue stress.
• Align on important life goals, values and aspirations.
• Follow through on your resolutions and celebrate progress.
• Recognise that improvement takes time and persistence.

Should I stay or should I go?

When a relationship gives us more pain than gain, step back, assess and do things differently. We’ve got to know when to hold ‘em and know when to fold ‘em, as Kenny Rogers sang. Though there are many reasons to end a relationship, the main one is that it’s not meeting our needs, instead it’s making us miserable. No one deserves to be unhappy. As Robert Louis Stephenson said, “There is no duty we so much underrate as the duty of being happy.” Ultimately, its’ useful to ask yourself, “Would I want to continue a relationship with this person if things never changed?”

The decision to sever any type of tie is very difficult and often wrought with feelings of fear, guilt, anger, shame and grief. Many procrastinate in facing the fact that a relationship isn’t working despite efforts through options such as mediation, counselling, quality time together and compassionate communication.

Let’s face it, change is scary. Some stay thinking it’s better the devil you know than the devil you don’t. If new life can’t be injected into an undynamic duo, it’s time to get one’s ducks in line and exit the dead end. Strengthen other bonds and ensure you can meet your needs through ways other than the relationship. When leaving a partnership, ensure you build confidence by pursuing personal goals, secure finances, arrange child support, seek government assistance, ensure housing, focus on career and education.

Mira Kirshenbaum’s classic book, Too Good to Leave, Too Bad to Stay, offers 35 questions that can help us to decide whether to throw in the towel. You haven’t failed, you have simply faced facts and prioritised your happiness above living unhappily ever after. When you struggle with your decision, discuss it with someone supportive. Repeat the incantation, “I welcome this fresh phase. I meet my needs with compassion. I am loving and loved.”

Article featured in WellBeing Magazine 214

The post How to strengthen your bond appeared first on WellBeing Magazine.

Read the full article here:

How to strengthen your bond

Beat the heat with dragon fruit

by | | Curated Content

February 12th 2025
–
WellBeing Magazine
–

There’s something magical about starting your summer day with a bowl that looks like it was plucked straight from a tropical paradise. As a clinical nutritionist, I’m always on the hunt for recipes that combine nutrition with pure joy — and this Dragon Fruit Smoothie Bowl delivers both in spades. Trust me, it’s about to become your new breakfast bestie and is wonderful for the whole family.

When the mercury rises and the thought of a hot breakfast makes you want to hide in the freezer, this vibrant bowl of goodness steps in as a lovely cooling companion. Light, refreshing, and packed with nutrients, it’s exactly what your body craves during those sticky summer months. I also find this recipe looks so pretty and deserves all the double-takes.

I’d love to talk more about the star ingredient: dragon fruit, or pitaya. This stunning pink fruit might look like it came from the garden of Eden, but you can actually find it right in your supermarket’s freezer section. While fresh dragon fruit can be hitor- miss and somewhat pricey, frozen chunks are consistently available, perfectly ripe and much more budget friendly.

Dragon fruit isn’t just a pretty face — it is a nutritious choice which contains antioxidants, fibre and vitamin C, making it a fantastic ingredient for immune support. Its subtle sweetness pairs beautifully with the other fruits in this recipe, creating a bowl that’s both nutritious and delicious. And let’s be honest, eating pink food just makes life more fun.

The supporting cast is equally impressive. Mango brings its tropical flair along with vitamins A and C, while blueberries have added antioxidants. For a creamy sweetness and to help with a hold-together texture I’ve added a banana. The hidden small but mighty superhero in this dish is flax seed meal, which sneaks in omega-3 fatty acids and additional fibre.

Coconut milk not only makes this bowl deliciously creamy but also provides healthy fats that help your body absorb all the fat-soluble vitamins. It’s a match made in nutritional heaven!

Why do we want lighter foods in summer? Well, our bodies naturally crave cooling, hydrating foods when temperatures soar. Heavy, hot meals can make you feel sluggish and uncomfortable, while light, fruit based dishes help maintain your body’s natural cooling mechanisms. Think of this smoothie bowl as your internal air conditioning system! Here’s how to create this beautiful bowl.

Dragon Fruit & Berry Bowl | Serves 3

2 cups frozen dragon fruit (pitaya) chunks
1 cup frozen mango, chopped
1 cup frozen blueberries
1 frozen banana
1 tbsp flaxseed (linseed) meal
1 cup tinned coconut milk

Toppings
Coconut flakes
Granola or mixed seeds
Fresh blueberries
Passionfruit

Simply throw all your frozen ingredients into a highspeed blender along with the flaxseed meal and coconut milk. Blend until you achieve that perfect creamy consistency. If it’s too thick, add a splash more coconut milk — we’re going for spoonable, not solid!

Divide the mixture between bowls (this recipe serves three, but I won’t judge if you make it two larger portions). Now comes the fun part — decorating. Sprinkle with coconut flakes, add a generous handful of granola or mixed seeds for crunch, scatter fresh blueberries, and crown it with passionfruit for that perfect tang.

The best part? This bowl keeps you satisfied all morning, thanks to its balanced combination of fruits, healthy fats, and fibre. It’s like a vacation in a bowl, minus the airfare and sunburn!

Supercharged Tip: If you have ample fresh fruit, you can prepare your frozen fruit portions in advance and store them in zip-lock bags in the freezer. That way, when the smoothie bowl craving strikes (and trust me, it will), you’re just a blend away from breakfast bliss.

Article featured in WellBeing Magazine 214

The post Beat the heat with dragon fruit appeared first on WellBeing Magazine.

Read the full article here:

Beat the heat with dragon fruit

Create a non-toxic home

by | | Curated Content

February 12th 2025
–
WellBeing Magazine
–

We’ve all daydreamed about the “homes of the future” with cutting-edge technology, smart features and futuristic conveniences. Yet, in reality, the most future-proof home isn’t just about tech — it’s about crafting a space that supports you and your family’s health, wellbeing and adaptability for years to come. This is the heart of creating a non-toxic, future-ready home that deeply nurtures the health of those who live within it.

Building a future-proof home starts with intentional design choices. From sustainable materials to adaptable spaces, it’s about ensuring that your home reflects your commitment to both health and the environment.

In this article, we explore practical steps you can take, room by room, to transform your home into a sanctuary of health and sustainability.

What is a healthy, future-proof home?

A future-proof home supports health and wellbeing with choices that favour natural, non-toxic materials and eco-friendly practices. These choices reduce your exposure to harmful chemicals and create a space that adapts to life’s changes. With thoughtful selections, a home becomes a place that grows with you, enhances your health and supports the planet.

Interior stylist Jessica Bellef says, “The materials we surround ourselves with have a profound impact on our health and wellbeing. As the healthier alternative to human-made synthetic fibres, natural materials emit fewer toxins and they contain naturally occurring antibacterial properties. They can help keep you and your family healthy and comfortable all year round in a home that feels fresh and clean.”

Room-by-room guide to a healthy home Kitchen: the heart of the home

The kitchen is one of the most-used rooms in the house, so it’s important to make it a healthy and sustainable space. Here’s how to minimise toxins and create a safe kitchen environment:

Non-toxic cookware and utensils: Ditch traditional non-stick cookware, which can release harmful chemicals when heated. Instead, opt for alternatives like ceramic, stainless steel and cast iron, which are not only safer but also durable, making them great investments for the long term. Cookware brands such as GreenPan and Blu. are crafted with health-conscious families in mind, offering a non-toxic, non-stick cooking experience.

Safe cleaning products: Traditional kitchen cleaners often contain harsh chemicals that can be harmful if inhaled or ingested. Create a simple, effective cleaning routine with natural options such as vinegar, baking soda and lemon. These ingredients are excellent at cutting through grease, killing bacteria and keeping your kitchen surfaces safe for food prep. Look out for brands like Young Living or Vileda, who offer healthy and safe cleaning solutions.

Safe cleaning products: Traditional kitchen cleaners often contain harsh chemicals that can be harmful if inhaled or ingested. Create a simple, effective cleaning routine with natural options such as vinegar, baking soda and lemon. These ingredients are excellent at cutting through grease, killing bacteria and keeping your kitchen surfaces safe for food prep. Look out for brands like Young Living or Vileda, who offer healthy and safe cleaning solutions.

Bathroom: A toxin-free oasis

The bathroom is another area where harmful chemicals and allergens often lurk. Here’s how to turn it into a low-tox space:

Shower curtains and flooring: Many shower curtains are made from PVC, which can release toxic chemicals, especially when exposed to hot water. Look for natural fabrics such as cotton or hemp for shower curtains and consider flooring options like tile or sustainably sourced wood that don’t trap moisture or emit VOCs (volatile organic compounds).

Eco-friendly beauty products and toiletries: Many bathroom products contain parabens, synthetic fragrances and other chemicals that can irritate skin or disrupt hormones. Choose beauty products that are labelled “paraben-free” and “fragrance-free” or seek brands that focus on natural ingredients such as Thankyou, Eco Tan and MV Skintherapy.

Ventilation: Poor ventilation can lead to mould growth, which can greatly impact respiratory health. Install an exhaust fan and open windows when possible to improve airflow. Good ventilation not only keeps the bathroom fresh but also minimises mould, which can trigger allergies and asthma. This is especially important if you live in
a hot or humid climate.

Bedroom: Creating a sanctuary for rest

The bedroom should be a safe haven from everyday pollutants — especially since we spend a third of our lives in bed!

Bedding: Look for bedding made from organic cotton, bamboo or linen, which are free from the chemical finishes often used on synthetic materials. These natural fibres are breathable and light, which help regulate body temperature for a restful sleep.

Mattress choices: Many traditional mattresses contain flame retardants, which can release toxins into the air. Look for organic or natural mattresses made from materials such as latex, wool and organic cotton, which are naturally flame-resistant and VOC-free. The Eco Kids mattress is designed specifically with children’s health and comfort in mind, offering an eco-friendly alternative to conventional mattresses. It’s durable and carefully crafted to support growing bodies, offering both comfort and peace of mind for eco-conscious families looking to prioritise sustainability and wellbeing in their home.

Air quality: Air quality can greatly affect sleep quality. Invest in low-VOC paints for the bedroom walls, ensure proper ventilation and consider adding air-purifying plants or an air purifier to keep allergens and pollutants at bay.

Living room: Designing a space for health and comfort

As a central gathering area, the living room is often where comfort meets functionality. Discover how to make it both welcoming and low in toxins:

Furniture materials: Traditional sofas and chairs can contain foam and fabric treated with flame retardants or stain repellents, which may release VOCs over time. Opt for furniture made from natural materials, such as untreated wood, and fibres like cotton, linen or wool. Bellef says, “Natural materials, as close to their raw state as possible, age gracefully and add warmth and texture to a home. They offer a direct connection to the environment and their authenticity has a grounding effect.”

Rugs and upholstery: Synthetic carpets and rugs can harbour dust and release VOCs. Instead, choose rugs made from organic wool or cotton, which are free of harmful dyes and finishes. These natural materials are also durable and easy to clean, making them perfect for family life.

Windows and ventilation: Good ventilation is essential to keep the air in your home clean. Open windows frequently to allow fresh air in and let pollutants out. If possible, consider upgrading to energy-efficient, double-glazed windows, which help reduce noise pollution, regulate indoor temperature and improve energy efficiency.

Practical tips for a low-toxic, adaptable home

Choose quality over quantity

Bellef says, “When selecting the surface materials and fittings for a home’s high-traffic areas, an investment in quality products will ensure each space looks polished and functions perfectly for longer. While an off-the-shelf flat-pack kitchen may be a convenient and cheap option, it only offers a temporary solution that will warp and render itself useless in a short time. Over the years, the cost of replacing inferior items adds up, so it pays to follow the popular adage: buy once, buy well.” Investing in high-quality, durable items not only saves money in the long run but also reduces exposure to low-quality materials that may release toxins over time. Well-made items often come from companies that prioritise eco-friendly, non-toxic materials.

Embrace flexible design

A future-proof home is one that can easily adapt to changing needs. Flexible design, such as open-concept spaces and multifunctional rooms, reduces the need for renovations as life circumstances evolve. Think about using modular furniture and spaces that can serve multiple purposes, making your home both functional and versatile.

Eco-friendly and efficient choices

A truly future-proof home incorporates energy-efficient solutions such as LED lighting and solar panels. Not only do these options reduce electricity costs, but they’re also kinder to the planet. Simple changes like installing smart thermostats or insulating doors and windows can significantly improve energy efficiency without major modifications.

Creating a future-proof, non-toxic home is an investment in your family’s health and wellbeing. By choosing non-toxic materials, eco-friendly practices and adaptable designs, you’re building a sanctuary that supports long-term health while reducing your environmental impact.

Every choice you make, from the cookware in your kitchen to the paint on your walls, can reflect a commitment to creating a healthy home and a stronger planet. In a world that’s constantly changing, this approach to home design keeps you and your sanctuary healthy, resilient and truly future-ready.

Article Featured in WellBeing Magazine 214

The post Create a non-toxic home appeared first on WellBeing Magazine.

Read the full article here:

Create a non-toxic home

Hashimotos, Autism & Infertility: Common, Not Normal | Dr. Josh Redd

by | | Curated Content

February 10th 2025
–
Dr. Will Cole
–

Read the full article here:

Hashimotos, Autism & Infertility: Common, Not Normal | Dr. Josh Redd

2025 Valentine’s Day Gifts Ideas (That Beat Chocolate and Flowers!)

by | | Curated Content

February 7th 2025
–
Wellness Mama Blog | Simple Answers for Healthier Families
–

I know I might sound unromantic, but something in me rebels against commercialized holidays (like Valentine’s Day). You won’t find me buying heart-shaped boxes of candy or flowers that will die in a couple of days. But I do have a few other ideas that have been a hit in the past or that caught […]

Continue reading 2025 Valentine’s Day Gifts Ideas (That Beat Chocolate and Flowers!)…

Read the full article here:
https://wellnessmama.com/motherhood/valentines-day-gifts/