by | | Curated Content
July 28th 2025
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WellBeing Magazine
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When you hear the word “detox”, you might first think of juice cleanses, supplements or complex protocols. Yet every day, detoxification occurs in your body through a network of organs working behind the scenes to filter, process and eliminate waste. By supporting these systems with key nutrients and simple lifestyle shifts, you can help your body function at its best. A natural detox, every day.
Every day, our bodies are exposed to toxins from the air we breathe, the food we eat, the water we drink and those generated internally. Fortunately, our bodies are equipped with incredible detoxification systems that process these toxins into safer substances for elimination. The liver, kidneys, skin, lungs, digestive and lymphatic systems all work tirelessly together to remove toxins and keep us in balance. However, when these systems become overwhelmed or lack the right nutritional support, toxins can accumulate, triggering inflammation, oxidative stress and increased risk of chronic health issues. Understanding how these pathways work and what they need to thrive is key to supporting your body’s natural detox capacity.
Key detoxification organs
The liver is the body’s primary detoxification organ, filtering toxins from the bloodstream and transforming them into forms that can be safely eliminated. It processes everything we ingest including food, drinks, medications and substances absorbed through the skin. The kidneys flush waste through urine, while the digestive system removes toxins via bowel movements. The lungs expel carbon dioxide and airborne toxins with each exhale, and the skin releases waste through sweat. Meanwhile, the lymphatic system clears cellular waste, supporting immune function and easing the burden on other detox organs.
Phases of liver detoxification
Liver detoxification occurs in three essential phases. In phase one (activation), the liver uses cytochrome P450 enzyme to break down fat-soluble toxins, creating byproducts that may be more harmful if not quickly neutralised. Phase two (conjugation) takes over by attaching these byproducts to protective molecules like glutathione, sulphate or amino acids. Finally, in phase three (elimination), the neutralised toxins exit the body through bile into the digestive system, where they are removed via the stool or through the kidneys into the urine. Supporting all three phases with the right nutrients helps ensure a smooth and effective detox process.
Burdens on the system
The body’s detoxification systems are influenced by various environmental, dietary and lifestyle factors that can either support or hinder their function. Exposure to xenobiotics, which are foreign substances not naturally produced by the body — including medications, chemicals in skincare and cleaning products, air and water pollution, pesticides, herbicides, heavy metals, mould and micro-plastics — place a significant burden on the liver, kidneys and other detox organs. These toxins, often fat-soluble, accumulate in tissues over time, disrupting hormonal balance, impairing cellular function and contributing to oxidative stress.
Ultra-processed foods with additives, preservatives and trans fats strain detox pathways, while offering little nutritional support. Alcohol, smoking and chronic stress deplete critical detox nutrients such as glutathione and B vitamins. Low-fibre intake can cause constipation and the reabsorption of toxins, while poor hydration hinders waste removal via urine. Combined, these factors can overwhelm the body’s detoxification systems. Therefore, a whole-food diet, stress management and minimising exposure to environmental toxins are essential for supporting detoxification systems.
Support detoxification naturally
A well-designed detox-friendly diet is rich in nutrients, antioxidants, fibre and amino acids and minimises exposure to harmful chemicals, additives and ultra-processed foods. It also reduces the intake of sugar, alcohol and inflammatory ingredients, thereby easing the burden on the liver and gut.
Focus on whole foods
A clean eating approach that emphasises fresh seasonal fruits and vegetables, fibre-rich whole grains (brown rice, oats, quinoa), quality proteins (wild fish, organic chicken and eggs, organic tofu and tempeh, legumes, organic Greek yoghurt) and healthy fats (avocado, extra-virgin olive oil, raw nuts and seeds) provides the nutrients needed to optimise liver function, promote toxin elimination and enhance overall health. Where possible, choose organic free-range pasture-fed poultry, eggs, dairy and meat, and wild-caught low-mercury fish such as salmon, trout, mackerel, sardines and anchovies.
Opt for organic
Choosing organic foods is a powerful way to lower pesticide exposure and support your body’s natural detoxification processes. Organic produce is grown without synthetic pesticides, herbicides or fertilisers and is free from GMOs, reducing your intake of harmful chemicals. Prioritising organic options whenever possible helps create a cleaner, more nourishing diet. For the freshest seasonal organic produce, visit your local farmers’ market.
Increase fibre intake
Insoluble fibre keeps bowel movements regular, preventing constipation and ensuring toxins are effectively removed from the body. Soluble fibre, on the other hand, acts as a prebiotic, feeding beneficial gut bacteria that aid digestion, detoxification, immunity and overall health. For optimal detox support, include a variety of fibre-rich foods in the diet that contain soluble and insoluble fi bres, such as whole grains (brown rice, oats), vegetables including root vegetables, legumes, nuts and seeds (fl axseeds, chia seeds, quinoa), as well as psyllium husks and gut-soothing slippery elm.
Boost antioxidants
Antioxidants neutralise free radicals and reduce oxidative stress. Vitamin C-rich fruits (citrus, berries, kiwi) and beetroot support liver detox. Green tea, turmeric, coriander and ginger provide antioxidant and anti-inflammatory benefits. Avocados, rich in vitamin E, glutathione precursors and healthy fats, enhance phase two liver detox pathways.
Benefits of brassicas
Broccoli, kale, Brussels sprouts and cabbage contain glucosinolates, which convert into sulforaphane and indole-3-carbinol — compounds that enhance phase two detox. These vegetables also provide fibre and antioxidants.
Include bitter foods
Bitter foods, such as dandelion greens, arugula, chicory, mustard greens, collards and Swiss chard, stimulate bile production in the liver, aiding in the breakdown and elimination of fats and toxins. Add them to salads, smoothies, soups or stir-fries or lightly sauté them with olive oil and garlic. Apple-cider vinegar and lemon juice are also considered bitters. Add a tablespoon of apple-cider vinegar or lemon juice to a glass of water each morning, use it as a tangy salad dressing or squeeze fresh lemon juice over dishes.
Switch out sugar
Replace sugary drinks and treats with water, herbal teas, protein smoothies and whole fruit. Choose nourishing breakfasts like oats or granola with fruit, nuts and yoghurt. Opt for good-quality dark chocolate (at least 70 per cent cacao). Make healthy homemade desserts and baked goods from wholesome ingredients rich in fibre, protein and healthy fats, like almond and coconut flour, nuts and seeds, healthy oils (coconut, olive oil, macadamia nut) and naturally sweeten with fresh fruits, stevia, a little coconut sugar or raw honey.
Eliminate ultra-processed foods
Avoid heavily processed and refined foods like convenience meals, pre-packaged snacks and store-bought baked goods. These are often stripped of nutrients and fibre, while being loaded with unhealthy hydrogenated fats and artificial additives, which can burden your body’s detoxification systems and harm overall health. Swap processed meats like bacon, ham, hot dogs and sausages for healthier options including grass-fed beef, wild-caught salmon or organic chicken. Avoid seed oils such as canola, soybean, vegetable, rice bran and cottonseed oil. These oils are highly processed, often refined using chemical solvents and can be high in inflammatory omega-6 fats. Opt for healthier alternatives like extra-virgin olive oil, avocado oil, macadamia nut oil or coconut oil.
Keep well hydrated
Staying hydrated is vital for kidney function, nutrient transport and waste removal through urine, sweat and healthy bowel movements. Proper hydration also helps keep lymph moving efficiently, as lymph fluid is primarily composed of water. Aim for around 2.5L of filtered water daily to support these processes. Herbal teas and sparkling mineral waters are included in your daily water intake.
Nutrients that support detoxification
Your body’s detoxification systems rely on key nutrients to function optimally. Antioxidants, amino acids and essential vitamins and minerals play a crucial role in supporting liver detox pathways, reducing oxidative stress and ensuring efficient toxin elimination. By providing your body with the right nutritional support, you can enhance all three phases of liver detoxification, promoting overall health and vitality.
B vitamins (B2, B3, B6, B12, folate): Support phases one and two, especially methylation. Found in leafy greens, legumes and eggs. Consider an activated B-complex if needed.
Amino acids: Needed for phase two detox. Glutathione (from glycine, cysteine and glutamate) is the body’s master antioxidant. Taurine, methionine, glycine and arginine also support detox. Ensure adequate protein from quality sources.
Vitamin C: Antioxidant that supports glutathione and heavy metal clearance. Found in citrus, berries, tomatoes, kiwi and red capsicum.
Selenium: Boosts glutathione and supports metal clearance. Brazil nuts are an excellent source. Also found in tuna, eggs and mushrooms.
Zinc: Activates detox enzymes and supports antioxidant defences. Found in pumpkin seeds, quinoa, eggs and grass-fed meats.
Magnesium: Supports both detox phases and heavy metal excretion. Found in leafy greens, nuts, cacao and whole grains.
Herbs
Incorporating certain herbs into your diet or supplementation routine can optimise detoxification and improve health.
The gallbladder plays a key role in detoxification by storing and releasing bile, which helps eliminate fat-soluble toxins, including excess hormones, heavy metals and environmental chemicals. Sluggish bile flow (cholestasis) can lead to toxin build up, causing digestive issues, hormone imbalances and inflammation. Herbs such as artichoke leaf (Cynara scolymus), dandelion root (Taraxacum officinale) and barberry (Berberis vulgaris) have been shown to support healthy bile flow and aid detoxification. Globe artichoke and dandelion root are also both effective in supporting digestive health and relieving constipation. With their mild laxative effects, they help promote regular bowel movements to facilitate the elimination of toxins from the body.
Several other herbs are known for their ability to enhance liver health and detoxification. Milk thistle (Silybum marianum), with its active compound silymarin, protects liver cells, promotes regeneration and supports both phase one and two detoxification, making it a powerful liver herb. Turmeric (Curcuma longa) offers strong anti-inflammatory and antioxidant properties, helping to protect liver cells and stimulate bile flow. Schisandra (Schisandra chinensis) modulates liver enzymes, boosts detox pathways and reduces oxidative stress, while bupleurum root (Bupleurum falcatum, Bupleurum chinense) supports overall liver health and detoxification.
Burdock root (Arctium lappa) is a potent blood purifier that supports kidney and liver function, assisting in the removal of heavy metals and toxins from the bloodstream. Nettle leaf (Urtica dioica), with its natural diuretic properties, promotes kidney function and toxin elimination through urine. Coriander (Coriandrum sativum) further supports detoxification by helping to remove heavy metals such as mercury, lead and aluminium, often paired with chlorella to enhance toxin binding and excretion.
Together, these herbs provide comprehensive support for detoxification.
Limit environmental toxins
Reducing your exposure to environmental toxins is essential for supporting your body’s natural detoxification systems. Daily exposure to pesticides, plastics, heavy metals, mould and air pollutants can burden detox pathways and increase your toxic load. Minimise this by choosing 100 per cent natural cleaning products, fragrances, skincare, deodorants and beauty products. Reduce plastic use by opting for glass or stainless-steel drink bottles and food containers. Improve indoor air quality by incorporating air-purifying plants, ensuring good ventilation. A high-quality water filtration system is also beneficial.
To reduce heavy metal exposure through food, choose smaller fish like wild-caught salmon, trout, cod, sardines, herring and anchovies, which are lower in mercury. Avoid larger, high-mercury fish such as tuna, king mackerel, shark and swordfish.
Enhance lymphatic flow
The lymphatic system clears waste, toxins and excess fluid, supporting detoxification and immune function. Unlike the circulatory system, it doesn’t have a central pump and relies on movement and deep breathing. Sluggish flow can lead to bloating, fatigue and a weakened immune system. Lymphatic massage, dry brushing, regular movement such as walking or yoga and deep breathing can all support healthy flow.
Sweating and sauna
Sweating is an effective way to eliminate toxins, helping to lighten the body’s detoxification burden. Sauna therapy amplifies this process by promoting heat-induced sweating, boosting circulation and supporting the excretion of toxins through the skin. Encouraging regular sweating through exercise or sauna use will enhance detox pathways and support overall health.
The brain’s nightly detox
During deep sleep, the brain’s glymphatic system flushes out waste and harmful proteins like beta-amyloid, linked to cognitive decline. Disrupted sleep impairs this process, contributing to toxin buildup and inflammation. Prioritising good sleep enhances brain detox and long-term wellbeing. Small, consistent changes can make a big difference in reducing toxin buildup and lowering the risk of inflammation and chronic disease. Prioritising detox-supportive habits will leave you feeling more energised, balanced and resilient.
Article featured in WellBeing Magazine 217
The post Support for your natural detox system appeared first on WellBeing Magazine.
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Support for your natural detox system
by | | Curated Content
July 28th 2025
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WellBeing Magazine
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We all tell lies. That is a sad but undeniable truth. The question is whether those lies damage the important relationships in your life and, if they do, how can you get better at handling the truth?
Relationships are challenging. Two people coming together to co-habit and share a lifetime, or even a few years, with each other can be difficult, if for no other reason than people are different. No two people are identical in their likes and dislikes, their strengths and weaknesses, or hopes and dreams. After the doe-eyed, weak-kneed, reality-defying honeymoon phase, a relationship must move into something more sustainable. Lasting relationships are not built on love, they are built on trust. For trust to exist, honesty must feed it. If you want to bring truth-telling into a relationship, though, you need to be ready for the consequences. So, in the interest of relationships everywhere, we’ll explore how you can navigate honesty in your relationship. Before we do that, however, it behoves us to think about why we might lie in the first place.
Why lie?
On the face of it, as the truism says, honesty is the best policy. If that is the case, though, why do we all lie? Yes, even you tell lies, and you probably do it quite often. One study conducted at the University of Massachusetts and published in the Journal of Basic and Applied Psychology found that during any given 10-minute conversation, 60 per cent of people will lie. Maybe those “60 per cent” are real bad seeds, but researchers at the University of Notre Dame found that the average person lies about 11 times per week. That’s more than once a day. It points to the fact that lying is simply part of being human and there are many reasons why this is the case.
For a start, lying is a strategy favoured by evolution. You can use a lie to save yourself embarrassment or boost your image. If you lie about being the one who spilled your mammoth milk and put out the fire, then you can maintain your status in your neolithic tribe. It is natural to want others to think well of you. A well-placed lie can help in that regard. Humans need to be liked and lying can make that easier.
Lying is okay
Sometimes, a lie is not entirely selfish. When your partner asks, “Does my butt look big in this”, they are really looking for affirmation and your lie of, “Noooo, it looks wonderful!” makes them feel supported and confident.
That is all fairly innocuous lying but, in her book, Lying, philosopher Sissela Bok makes the point, “Those who begin with white lies can come to resort to more frequent and serious ones … The aggregate harm from a large number of marginally harmful instances may, therefore, be highly undesirable in the end — for liars, those deceived, and honesty and trust more generally.”
Small lies can inure you to the effect of lying and may eventually lead to lying about bigger things. Like money spent on a credit card, gambling or infidelity. Lying has a spectrum and the endpoint of it is not pretty.
Nevertheless, we lie because, in the short term, it is often easier than being honest. Lying may lead to problems in the long term, but honesty is not without its own downsides.
Too true?
Before we go too far down the rabbit hole of creating honesty in your relationship, it is wise to consider whether telling the truth is a worthwhile goal? German philosopher Immanuel Kant famously said, “By a lie, a [human] annihilates [his/her] dignity as a [human].” However, Kant is also renowned for taking this attitude to an extreme degree. For instance, he posed the question of what you should do if a potential murderer asks you where your friend is. Kant’s answer is that you should tell the murderer the truth. Would you save your friend’s life by telling a lie?
Another philosopher, Ludwig Wittgenstein, was described by his biographer Norman Malcolm as having a “ruthless integrity which did not spare him or anyone else”. There are countless instances of Wittgenstein behaving with a “cold brutality” in the name of being honest, and of hurting people in the process.
If people are hurt by your honesty, you could argue that is their problem. But as members of a society, surely, we must take some responsibility for how our actions and utterances impact others? A blind adherence to truth-telling might reflect an inability to deal with the nuanced demands of social relationships.
Nevertheless, while unvarnished and thoughtless truth-telling can have negative outcomes, there is a range of benefits that arise from artful truth-telling in your relationships.
Truth is truly liberating
Honesty is an essential part of allowing yourself to be vulnerable. It also helps undo any self-deception that you might be carrying around. In psychological terms, being truthful reduces “cognitive dissonance”, the mental disharmony that arises from contradictions between what you do and what you believe.
Being truthful allows you to address your reality. It allows you to take meaningful steps toward creating harmony within yourself and in your relationships to others. In fact, the “Science of Honesty” project at the University of Notre Dame found that truth-telling improves both mental and physical health. This study of adults aged between 18 and 71, found that lying was shown to increase levels of stress, sadness and depression. Repeated lying was found to also associate with increased physical complaints such as headaches and sore throats.
Habitual lying means that you desensitise yourself to the deception of others. Your conscience gradually becomes worn away. The Dalai Lama once said, “A lack of transparency results in distrust and a deep sense of insecurity.” Truth-telling by contrast is liberating and empowering. As Thomas Mann, early 20th-century German novelist and philosopher said, “A harmful truth is better than a useful lie.”
Truth-telling improves your health and helps your relationships to flourish, but that does not mean it is easy. Just like any skill, if you want to be able to tell the truth, you need to familiarise yourself with the components of the skill first.
Truth-telling tips
The key to valuable truth-telling is intention. If you tell the truth hoping to manipulating an outcome or hurt another, only negativity can follow. If, however, you tell the truth with the best interests of the recipient at heart, then even if difficult times follow, in the long run you will both benefit. That means the first step is to do the work on yourself so that you can be sure of your motivation. Having established self-awareness and knowing that your intention is to uplift rather than destroy, it is still necessary to have some guidelines in mind that will enable your truth-telling.
Simplify
Elaborate explanations will only obscure your point and allow for misunderstandings and misdirection. Speak your truth simply and in unvarnished terms. If you are confident in it, that should be easy, if you are not confident in it, then don’t speak it.
Stop and listen
When you are speaking your truth, don’t do it in a tirade. Make sure that you pause and give your partner time to digest what is being said and respond to it if they need to. When they do respond, listen to what they are saying. Avoid just trying to bring the conversation to whatever your talking points may be.
Mind your language
The language that you use to convey your truth can make a big difference to how it is received. “I’ve noticed” is a good way to lead into your topic. Mind you, this is not a licence to say whatever you want. “I’ve noticed that you are a complete twat” is not a helpful relationship-building comment. However, “I’ve noticed you have not been wanting to spend as much time with me” is a non-accusatory opener.
To indicate that you empathise with your partner and are not just seeing them as the enemy, use phrases like, “I imagine you must be feeling pretty upset about what is happening at work.” The phrase “I imagine” shows them that you are trying to put yourself in their shoes and keeps you both on the same side.
Express what you are feeling but don’t state it as an accusation or hard fact. “I feel” is an invitation for your partner to consider what you are experiencing. Lastly, if you are telling the truth, be sure to not just present a problem but also offer a solution. Using the phrase “I need”, as in, “I need to keep playing soccer to take my mind off work” or “I need for us to talk about this with a counsellor”, is a way of suggesting how you see the relationship moving forward.
Remember whose truth it is
It takes courage to tell the truth but always remind yourself that it is YOUR truth. As alarming as it is to consider, you might be wrong.
Collaborate
Both partners, at least partly, own any distress in a relationship. When you tell your truth, remember that whatever is happening is partly caused by you. Enter your truth-telling with a willingness to see what you are doing and hear how your partner perceives you. Owning your part in whatever is happening makes your relationship a collaboration rather than a competition.
Stay curious
If you go into a truth-telling session with hard and fast outcomes as your goal, then you are inviting disappointment into your life. If you are willing to dispense honesty, then you must also be willing to receive it. Be curious and stay interested in what your partner has to say in response. Curiosity might have killed the cat, but it saved the relationship.
Remember that lying is a tool. It’s a survival strategy that we weaponise to avoid embarrassment. To boost self-esteem. To create an image and protect the feelings of others. It’s not always bad to lie but it is bad to always lie. Truth-telling must have a place in a healthy relationship. If employed with judgement, tact and grace, it will deepen intimacy and improve self-esteem for both the truth-teller and the truth-hearer.
Article published in WellBeing Magazine 217
The post Handling the truth appeared first on WellBeing Magazine.
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Handling the truth
by | | Curated Content
July 28th 2025
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WellBeing Magazine
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In a world obsessed with quick fixes, we’re often sold the idea that healing should be fast, dramatic and easy to measure. In reality, it’s messy, slow and goes beyond a highlight reel. What happens when we let go of those expectations and embrace a more authentic process?
You’re standing at the edge of change, waiting for something to happen. Maybe it’s the therapy session where everything will finally make sense. The retreat that promises transformation. The one conversation that will bring the closure you’ve been searching for. You’ve done the work, opened yourself up to the process, so where is the breakthrough?
The myth of the “breakthrough moment”
We’ve been taught to expect healing to arrive like a cinematic moment of clarity. A single, profound experience that rewires our thinking, soothes our wounds and sets us free. Social media is filled with stories of radical transformation: the day someone finally let go, the moment everything clicked into place, the single-best decision that changed the course of a life. These narratives position healing as a before-and-after story, measured in milestones and turning points.
Healing is rarely that tidy. Instead of a straight line from pain to transformation, it’s a winding path filled with setbacks, detours and unexpected roadblocks. The expectation and desire of a breakthrough moment can create frustration when the reality of healing feels slow, unclear or incomplete.
Neuroscience research on neuroplasticity shows that genuine transformation is gradual. The brain rewires itself through repetition, not sudden insight. A single realisation may provide clarity, but lasting change happens through the steady, daily eff ort of choosing new patterns and responses.
The frustrating “messy middle”
Many people embarking on a healing journey expect to feel progressively better over time. But the process is often non-linear with moments of progress followed by periods of stillness or difficulty.
This is the paradox of healing: the more we try to control it, the more resistance we create. This frustration is particularly evident in somatic healing practices like breathwork. People may come in expecting relaxation or a cathartic emotional release, but the reality can be very different. Some experience deep calm, while others feel tension, agitation or unexpected emotions surfacing.
Breathwork and other body-based modalities reveal the truth about healing: it’s not something you control. It’s something you allow. The nervous system releases stored patterns in its own time, and forcing a particular outcome often leads to resistance. Trusting the process means making space for whatever arises, even if it’s uncomfortable or slow. In short, you don’t always get what you want, but you always get what you need.
The body leads healing
For decades, healing has been framed as a mental process, understanding trauma, reframing thoughts and talking through emotions. But science increasingly shows that healing must also happen in the body.
The autonomic nervous system (ANS) plays a key role in your ability to process stress and trauma. Dr Stephen Porges’ Polyvagal Theory highlights how nervous system regulation is essential for long-term healing. Somatic practices like breathwork, gentle movement and grounding techniques help shift the nervous system out of survival mode and into a state where true healing can occur.
Studies on trauma recovery confirm that small, consistent somatic practices, such as deep breathing exercises, can rewire the nervous system and reduce trauma responses over time. Slowing down, listening to the body and making space for “micro-moments” of healing are far more effective than searching for a single defining breakthrough or finish line.
Find what works
You light a candle, pour a cup of herbal tea and settle in with your journal because that’s what healing is supposed to look like, right? You’ve seen the posts: perfectly arranged self-care routines, sunrise meditations and captions about “doing the work”. Healing, according to social media, is supposed to be a beautiful, linear process. One where transformation is visible, where progress is measurable, where the before-and-after moments are obvious.
But what happens when your healing doesn’t look like that? What if, instead of journaling, you stare at the blank page, too emotionally exhausted to write? What if meditation makes you feel restless, not peaceful? What if the self-care rituals that seem to work for everyone else just leave you feeling … stuck?
Healing isn’t something that can be curated. Healing is deeply personal, often uncomfortable and rarely aesthetic. It doesn’t always fit neatly into an Instagrammable moment. Some days, healing looks like crying in the car after a hard conversation. Other days, it’s setting a boundary and feeling guilty about it afterward. Sometimes, it’s just getting out of bed and making yourself a meal when everything in you wants to shut down.
We live in a world that loves results — visible, tangible proof that progress is happening. But real healing isn’t a performance. It’s not something you need to prove to anyone, least of all yourself. It’s about finding what works for you and learning to trust your own process, even when it doesn’t look the way you thought it would.
Sustainable healing
If healing happens in the small, daily steps, how can we embrace this approach?
Here are some practical actions to consider:
- Set small, achievable goals: Instead of aiming for a complete transformation, focus on tiny shifts. For example, if self-compassion is a struggle, start by noticing negative self-talk and countering it with a single kind thought or moment of gratitude each day.
- Track the little wins: Progress isn’t always obvious. Keeping a journal or simply taking a moment to reflect on small improvements and moments of joy can help reinforce the sense that change is happening.
- Build rituals of care: Healing is supported by daily practices that promote regulation. This could be morning stretches, evening gratitude or a few minutes of conscious breathing during stressful moments.
- Accept plateaus as part of the process: Just because you don’t feel different doesn’t mean healing isn’t happening. The brain and body need time to integrate change, and sometimes progress looks like simply maintaining the gains you’ve already made or being ok with the stillness.
- Seek support but own your journey: While therapy, community and friendships are valuable, healing ultimately requires personal commitment. No one can do the small, daily work for you, but those who walk beside you as your allies can offer encouragement along the way.
Redefining what healing looks like
Perhaps the biggest shift you can make is redefining what success in healing looks like. Instead of waiting for a grand breakthrough, you can start celebrating the quiet victories — the moments when you choose self-care, when you break an old pattern, when you show yourself kindness.
Healing isn’t about reaching a final destination. The journey is probably longer than you can anticipate. It’s about becoming someone who consistently chooses growth, even when it’s slow, invisible and unglamorous.
And in that choice, real transformation happens not in a single moment but in the steady accumulation of small, meaningful steps.
Article featured in WellBeing Magazine 217
The post Unglamorous healing appeared first on WellBeing Magazine.
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Unglamorous healing
by | | Curated Content
July 28th 2025
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WellBeing Magazine
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From dry, lacklustre skin to static-prone hair, winter brings a handful of beauty woes. They don’t however, have to define the season. Discover how to keep your glow and embrace the cold season well and beautifully with a bit of winter beauty advice.
Winter is a paradox. It’s a season of cosy moments, nourishment and comforts, yet it can also be harsh and ruthless. The colder months can really have an impact on your skin, hair and overall vitality. Just as you instinctively swap breezy linen for layers of cashmere when the temperature drops, your beauty routine deserves the same seasonal shift.
The drop in humidity, coupled with indoor heating and a natural tendency to move less and crave richer foods, alter the body’s rhythms. It affects everything from circulation and lymphatic flow to skin regeneration and hair health. But year-round beauty isn’t about resisting the seasons — it’s about working with them. From dry, lacklustre skin to static-prone hair, winter brings a handful of beauty woes, but they don’t have to define the season. By winter-proofing your beauty routine, you can glide through the chilly months feeling as resilient and radiant as ever. Here are some of the most common cold-weather concerns and how to beat them.
Dry, dull skin that feels like parchment
Winter air is a moisture thief. The low humidity outside and artificial heating indoors create an environment where water evaporates from the skin more quickly. The skin is left tight, rough and prone to irritation. Compounding this, cold temperatures slow circulation, meaning fewer nutrients reach the skin’s surface, affecting its glow and ability to repair.
The fix: Think deep hydration and skin barrier support. Swap foaming cleansers for cream or oil-based formulas that cleanse without stripping. Then layer a hydrating serum containing active ingredients. Like ultra-plumping hyaluronic acid and brightening vitamin C. Then, locking it in with a rich moisturiser containing ceramides. Research has found that ceramide enriched moisturisers reduced transepidermal water loss (TEWL) by 26 per cent, reinforcing the skin’s barrier in dry, wintery conditions.
Further your efforts by combatting winter’s slower skin regeneration with regular, gentle exfoliation. Try incorporating bakuchiol, a natural retinol alternative that’s a superstar when it comes to maintaining a youthful, radiant complexion year-round. It has been shown to work in a similar way to retinols, boosting skin cell turnover without the irritating and drying effects.
Internally, omega-3 fatty acids can improve skin hydration and elasticity. They can be found in foods such as salmon, flaxseeds and walnuts. Additionally, hydration isn’t just about drinking more water. Enjoy a hot cup of antioxidant-rich herbal teas like chamomile and green tea for comfort and to support skin resilience from the inside out.
Static hair that won’t stay down
Winter’s dry air and lower humidity levels create the perfect conditions for static, frizzy and flyaway locks. Cold temperatures lift the hair cuticle, making strands more vulnerable to breakage and moisture loss. Add the friction of scarves, beanies and wool coats, and you have a hair situation as unruly as the chilly winds.
The fix: Humectant-based leave-in treatments help retain moisture in the hair shaft, reducing static and breakage. Look for leave-in conditioners or serums containing ingredients such as glycerin, panthenol or aloe vera to help draw moisture into the hair. Sealing in hydration with a lightweight oil such as argan or jojoba smoothes the cuticle and keeps flyaways under control.
Your choice of tools also matters — swap plastic brushes for a boar-bristle brush. Natural fibres help distribute natural scalp oils evenly through the hair, providing a protective, anti-static effect. For a quick hack, run a dryer sheet over your brush or lightly mist hair with a hydrating mist to counteract static electricity in a pinch.
Other simple tweaks can make all the difference: sleeping on a silk or satin pillowcase reduces friction, helping to prevent flyaways and frizz overnight (as well as breakage). Meanwhile, using a microfibre towel instead of a standard cotton one can minimise static when drying your hair.
Puffiness and a sluggish complexion
Winter tends to slow everything down. This includes circulation, and the lymphatic system, which is responsible for flushing out toxins and excess fluid. This can result in facial puffiness, water retention and a sluggish, tired-looking complexion. The cold also causes blood vessels to constrict, meaning fewer oxygen and nutrient-rich red blood cells reach the skin.
The fix: Stimulate both facial and full-body circulation. Massage, gua sha and dry brushing encourage lymphatic flow. Meanwhile, contrast showers (alternating warm and cool water) can boost circulation and revitalise the skin.
Treat yourself to a manual lymphatic drainage massage with a therapist. They’re a proven way to significantly reduce puffiness and inflammation by stimulating circulation and makes for a nurturing winter self-care moment.
Internally, potassium-rich foods such as bananas, avocados and sweet potatoes help regulate water balance. On the other hand, dandelion or ginger tea along with supplements such as milk thistle and fennel seed can support detoxification and digestion with a ripple effect to the skin.
Sun damage doesn’t take a winter break
It’s easy to assume that cooler temperatures mean less risk of sun damage. But the reality is far from that, especially under the harsh Australian sun, which never hibernates. While UVB rays (which cause sunburn) may be weaker in winter, UVA rays aren’t. UVA rays responsible for premature ageing, pigmentation and deep skin damage — and are just as strong year-round. They penetrate through clouds, windows and even car windshields. Therefore, daily protection should be a non negotiable. If you’re heading to the slopes, be even more vigilant. Research shows that snow reflects up to 80 per cent of UV radiation, significantly increasing exposure in alpine regions.
The fix: A broad-spectrum SPF 30+ (or higher) should remain a staple in your morning routine, no matter the time of year. Opt for a hydrating formula to double as a skin conditioning layer. If foundation is a must, look for tinted sunscreens or SPF-infused base. This way, you can streamline your routine without compromising on protection. Don’t neglect your neck and décolletage. These areas are just as susceptible to UV exposure and premature ageing.
As for internal support, lycopene-rich foods such as tomatoes, watermelon and red peppers offer mild natural UV protection. Meanwhile, vitamin C aids in collagen production, helping the skin recover from sun exposure. However, no amount of diet-based protection replaces sunscreen. Consider it a winter skincare essential.
An unrelenting flaky scalp
Cold air, hot showers and heavy hats or wool beanies can disrupt the scalp’s oil balance, leading to dryness, itchiness and flaking. Additionally, winter’s lower humidity can alter the scalp microbiome, triggering irritation. This delicate ecosystem acts as a protective barrier, safeguarding the scalp from external stressors. When balanced, the scalp microbiome helps to regulate sebum production and maintain optimal pH levels. However, when this balance is disrupted, it can lead to scalp damage, which can have the unfortunate domino effect of compromising your hair’s health, too.
The fix: Treat your scalp like an extension of your face. The “skinification” of haircare is a term coined by experts who have identified the importance of this approach. Basically, a skincare routine for your scalp! A few drops of a high-quality daily scalp serum paired with a weekly hydrating scalp mask with argan oil, castor oil or rosemary extract can replenish moisture and support thriving scalp microbiota. Consider a switch to natural haircare. Pay special attention to selecting a sulfate-free shampoo to avoid stripping the scalp further at your regular washes.
Your supplement routine could also be tweaked, alongside the guidance of a health professional, to provide further scalp support. Zinc supplementation has been shown to improve scalp health and reduce flakiness in individuals with seasonal dryness, while vitamin D, an insufficiency more common during winter, can help regulate oil production.
Chapped lips that feel like cracked earth
Lips are the most delicate feature of your face, yet they bear the brunt of winter’s wrath. Unlike the rest of your skin, lips lack sebaceous (oil) glands, making them especially prone to dehydration, cracking and peeling when exposed to dry air, cold winds and indoor heating. Constantly licking them for relief? It only makes things worse, as the moisture quickly evaporates, leaving lips even drier than before.
The fix: Deep nourishment and barrier protection are key. Studies show that occlusive ingredients such as shea butter and lanolin significantly reduce transepidermal water loss. That makesthem the gold standard for keeping lips soft and supple. Apply a nutrient-rich balm regularly, opting for formulations that contain beeswax or botanical oils to lock in moisture. Exfoliating once a week with a gentle honey and sugar scrub can buff away flaking skin. But go easy — over-exfoliation can exacerbate irritation.
Makeup that looks lacklustre
Winter skin often loses the natural luminosity of its summer counterpart, thanks to the aforementioned dry air, slower cell turnover and reduced circulation. Powdered makeup can cling to dry patches, while matte products may accentuate dullness, rather than enhancing radiance. The result? Makeup that feels lifeless, settling into fine lines instead of seamlessly blending with the skin.
The fix: A well-hydrated base is the secret to makeup that looks fresh not flat. Swap mattifying primers for hydrating ones infused with hyaluronic acid or niacinamide to create a plumped, smooth canvas. Instead of powder-heavy formulas, reach for creamy, dewy textures — think skin-fusing liquid foundations, velvety blushes and balmy highlighters — that mimic a natural, lit-from-within glow.
For an extra radiance boost, mix a drop of facial oil into your foundation to add suppleness and prevent it from settling into dry spots. A cream highlighter, tapped onto the high points of the face, reflects light beautifully. A swipe of bold berry or red lipstick can instantly lift both your complexion and your mood. Have fun and play with winter hues! A final winter beauty step? Set everything with a hydrating mist, rather than powder.
Creating a winter beauty routine is an invitation to deepen self-care
By understanding seasonal changes and adapting accordingly, you can create a routine that supports the natural rhythms of the colder months. Consider winter an invitation to slow down and indulge in deeper self-care. From facial massages, to nutrient-dense meals that work in harmony with your beauty goals. With a mindful, winterproof approach, it’s time to embrace the season. Luckily, a winter beauty ritual can feel as effortless as a cosy cashmere wrap.
Article featured in WellBeing Magazine 217
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The winter-proof beauty guide
by | | Curated Content
July 25th 2025
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