by | | Curated Content
June 25th 2025
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WellBeing Magazine
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When hope seemed lost, WellBeing reader Allison Page turned to daily practices and horses to rebuild her life.
“Wow! It sounds like you’ve lived several lives, Ally,” a colleague remarked. I don’t recall what triggered the comment, but I remember my response. “Yeah, I really have,” I said softly. I flinched at a few unwanted memories before lightening the conversation with a goofy joke. Nobody seemed to notice. I’ve gotten pretty good at deflection. They say trauma makes you funny. I guess there are worse coping mechanisms out there. I should know, I’ve tried many of them!
My inability to process some big adult themes experienced at a young age resulted in an “off-the- rails” adolescence – school drop out by 16, rehab at 18. Depressive episodes, flashbacks, feeling hopeless and wondering if it would ever get better was the norm. The black dog was my constant.
That version of me has been gone for so long now that it’s hard to believe I’m writing about myself. This article, for me, is an acknowledgement that healing doesn’t mean an absence of pain, darkness or triggers; it does mean work and daily practices. It works if you work on it. Once I became sober at 18, I made the daily choice to walk a path towards growth and healing. After exhausting unhealthy coping mechanisms, I threw in the towel and tried a healthier path. These are harder – they require facing issues head on as opposed to avoiding them.
My daily practices include one or more of the following: meditation and mindfulness, getting out in nature, turning the phone off and being present, movement (Pilates, hiking, dancing around the house), journalling, piano, calling a friend (someone able to both hold space and communicate when they can’t), self-compassion and self-check in. Once per month, I attend therapy with a trusted psychologist where we predominantly focus on trauma work.
My healing toolbox levelled up around the time I reconnected with horses, my self-care anchor. For others, an anchor is nature, gym or something else. For me, it is and always has been horses. They ground me, allow me to see where I’m at on the inside and remind me that I need to lean into feelings and not default to avoidance (such as scrolling through social media, working too much, binge eating and seeking external validation). Not a magic fix, horses nudge me further down my healing path.
Turning 40 came with an unexpected resurfacing of painful memories and, with that, flashbacks, immense sadness, self-doubt and feeling unlovable, invisible and a burden. It was harder to feign a smile at work. I got needier in friendships and sensitive to loud noises and bright lights. I felt less confident in almost every area of life.
Thankfully, the inner work I’d done and continue to do allowed me to recognise the intensity and uncontrollable feelings for what they were – my PTSD doing its thing. I reached for healthier coping mechanisms and practised self-regulation as best as I could.
What didn’t waver was a deep-seated belief that the cloud would pass. Despite these triggers, I came out the other side feeling grateful for friendships, sobriety, family and a job that, while incredibly challenging, is greater than anything I could have imagined for myself. More than anything, I’m grateful for continuing to choose a healing path.
I’m not sure I’ll ever fully shake the black dog. Old patterns don’t just disappear. I’m a work-in-progress. Teaching the nervous system it doesn’t need to go into fight or flight because the doorbell rang, someone hasn’t shown consistent behaviour or a car backfired is hard work, and I’m all in to do it. I’ve learned what it feels like to not be anxious all the time, to feel happiness and believe there are good people in this world. Some days I wonder if I’m too broken, but those days are few and I see them for what they are now – an old thought pattern, spawned from trauma. Those are the days I hold on tight and whisper “this too shall pass”. It always does.
ass”. It always does.
I wish the younger me could see me now. If I could turn back time and slip a note under that scared, confused little girl’s pillow, here’s what I’d say: I’d tell her what life looks like now and that she’s going to be okay. She is worthy of love and that she is a priority even if she’s not prioritised. Any attention isn’t better than none. Chaos isn’t normal, calm isn’t boring and her spark doesn’t need to be hidden. It’s okay to set a boundary and that being abandoned wasn’t her fault. I’d tell her she’s a fighter and there will come a day where she realises she isn’t just surviving anymore, she’s living. I’m telling this to her now.
Article Featured WellBeing Magazine 216
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Healing trauma, a road less travelled
by | | Curated Content
June 25th 2025
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WellBeing Magazine
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Fatigue is a common issue, even when you think you’re doing everything right. Despite getting enough sleep, exercising and managing stress, many of us still feel constantly drained. Hidden causes, from caffeine overload to hormonal imbalances and even undiagnosed health conditions, may be silently contributing to your ongoing exhaustion. Discover what’s zapping your energy.
You’ve clocked up plenty of snooze time, stuck religiously to your new exercise regime, cut your work hours to reduce stress, but you still feel tired… all the time.
Feeling fatigued is not uncommon. In fact, it’s nipping at the heels of many Australians – among them, working parents. A 2021 study by McKinsey & Company reported 62 per cent of employees were feeling overwhelmed and exhausted.
Exhaustion weighs on our minds, it zaps our energy, impacts on our relationships with those around us and can make us feel depressed.
Holly Phillips, author of The Exhaustion Breakthrough, writes that fatigue can have a ripple effect. “When it strikes, it can knock you off your equilibrium or take you down for the count with a barrage of symptoms,” she explains. Among these are “shortness of breath, sluggish digestion, random aches and pains, frequent sinus infections or migraine headaches.” And that’s just the tip of the iceberg.
Sometimes when we push ourselves beyond our physical and emotional capabilities, our minds, bodies and spirits pay the price. Looming deadlines, juggling way too many balls in the air and being constantly exposed to negative energy can propel us towards an inevitable breaking point.
While some causes of fatigue are commonly known, such as poor sleep habits or chronic illnesses, others tend to fly under the radar.
Too much caffeine
In cafes, bistros, workplaces and kitchens across the nation, there are millions of us blissfully enjoying the heady pick-me-up of a morning brew. We live in a caffeine-infused culture – coffee becomes a social lubricant, an instant pick-me-up and a simple pleasure to be enjoyed, one sip at a time.
Worldwide, coffee is the single biggest beverage consumed after water. Caffeine can increase alertness, but it’s a double-edged sword. It can also make it harder to drift off to sleep. Dr Sergi Ferre, a brain scientist, explains that our bodies produce a chemical called adenosine, which builds up during the day. The sleepiness you feel is adenosine, telling your brain when it’s time to rest. Caffeine blocks adenosine from working on brain cells and this prevents you from feeling sleepy.
If you feel fatigued, reduce your caffeine intake and source refreshing drinks with lower or no caffeine such as minty iced tea or an energising fruit smoothie.
An undiagnosed UTI
Urinary tract infections can be caused by an infection in the bladder, ureters and kidneys. Most infections involve the bladder or the lower urinary tract. According to the Advanced Urology Institute, if you have a UTI, you might notice changes in your urine. It could have a strong odour, be cloudy or even tinged with blood. You might also experience a feeling of unexplained pressure apparent in your lower abdomen or pelvic pain. It can also make you feel lethargic.
In some cases, however, a feeling of malaise and fatigue can be the only sign of a UTI. If you are feeling a sense of unexplained fatigue, it’s time to pop along to your medical practitioner to rule out an undiagnosed UTI.
Who let the air out of my balloon?
Perhaps a better question is, why did you let them? Toxic relationships can zap your energy. Sometimes walking away from someone who isn’t good for you is essential for your emotional and physical wellbeing. Kate James, life coach from Total Balance, says we should choose our friends wisely. “After interactions
with people who are negative or unkind about others, it can deplete our energy. A different kind of interaction, a positive one with someone, can uplift and energise us,” she says.
Being around someone who constantly stresses you causes your body to release hormones that produce physiological changes. This “fight or flight” stress response depletes energy supplies in your body, which can lead to feelings of fatigue.
We all have our inner truth, our intuitive knowing that guides us. Choose friendships that nurture your spirit and let go of those that leave you feeling miserable and drained of energy.
Tipping point
Hormonal imbalances are another potential cause of fatigue. Your body’s endocrine system is responsible for releasing hormones into your bloodstream where they work to regulate mood, development, growth and your metabolism.
An underactive thyroid (hypothyroidism) can make you feel sluggish and tired, an overactive one (hyperthyroidism) can cause weight loss, rapid heartbeat, mood swings and tiredness. Blood tests can determine if you have an over or underactive thyroid.
If your cortisone, testosterone and oestrogen levels are out of balance that can also impact on your sleep, mood and energy levels. Reduce stress where possible. Do what you can to support a healthy microbiome, which maintains your digestive and mental health. This means eating a range of whole, healthy foods, including vegetables and fruits, nuts and legumes. Avoid highly processed and high-fat foods, and those with refined sugars. Fresh is best.
Lowered metabolic rate
If your body isn’t converting food into energy as optimally as it should, this leads to a sluggish metabolism and feelings of tiredness and fatigue. Eating too few calories also influences your metabolism, as your body can go into starvation mode and you’ll feel low on energy.
Skimping on protein can also lead to reduced energy levels. A rise in metabolic rate that happens directly after food is consumed is called the thermic effect of food. This is markedly higher in proteins than carbohydrates or fat. According to Dietitians Australia, women need 0.75g per kilogram of body weight a day of protein, for men its 0.84g per kilogram of body weight.
Strength or resistance training is another way to increase your metabolic rate, which in turn can make you feel more energised. Strength training works to increase muscle mass, which helps to increase the number of kilojoules that you metabolise. It’s important for healthy aging to work to maintain muscle mass, which depletes as you get older.
Hey sunshine
Vitamin D is a nutrient that’s beneficial for your immune system and muscles. It regulates your body’s cellular functions and plays an important role in building and maintaining healthy strong bones.
When your skin is exposed to direct sunlight, it absorbs the radiation and converts it into vitamin D. Insufficient stores of vitamin D in your body can zap your energy.
A 2017 Italian study of 480 older patients showed low levels of vitamin D was linked to fatigue. And it’s not just seniors who can feel the effects of not absorbing enough vitamin D. A small 2020 study in the Journal of Sleep Medicine of 39 children showed low vitamin D led to sleep disruptions and fatigue.
Staying sun safe is important. Australia has the dubious honour of being the melanoma capital of the world, so while we all diligently slip, slop, slap, slide and seek shade to avoid skin cancer, does that mean we are not getting enough exposure to sunlight? According to Cancer Council, taking measures for photoprotection doesn’t compromise vitamin D synthesis. It has minimal impact on vitamin D levels over time.
So, if you are feeling fatigued, grab a book, a hat, a long cool drink and catch some rays.
Quench that thirst
If you’re feeling exhausted, many will squarely point the finger at overloading your schedule, working crazy long hours and cramming more on your to-do lists. But one very often overlooked culprit is dehydration. You might just be thirsty.
Zara Nance from the Accredited Sports Dietitian School of Health, Nutrition and Dietetics University of the Sunshine Coast says ensuring you drink enough H2O is not only important for our bodies but also for our minds. “Our bodies are 60 per cent water, and our brains takes up about 70 per cent of water, so if we aren’t drinking enough, our brain function is also impacted,” she notes. This is because as dehydration sets in, your blood pressure drops, leading to poor circulation and reduced blood flow to your brain. You’ll also feel tired.
Not sure if you are hydrated enough? Nance says it’s important to check your urine. “You’re aiming for a pale yellow, not crystal clear or dark yellow,” she says. Nance explains that thirst can also make you feel hungry. “If you feel hungry, before you grab a snack, think to yourself, have I had enough water as well?
If you are thirsty, you are already dehydrated. So, to stay well hydrated aim for 2-3L a day. And for every hour of exercise, drink another litre. “If you struggle to drink water, to make it more palatable, add lemon, berries or orange,” says Nance. “In cooler temperatures, try herbal teas.”
Food intolerance
Fatigue may rear its head if your body shows adverse reactions to eating certain foods.
For example, Nance says this could be IBS, a reaction to the body not being able to digest certain foods or fibres. “You can have diarrhoea, constipation, bloating and gas – these symptoms can take up a lot of energy and leave you feeling fatigued,” she says. “It’s hard to feel motivated and energetic when your body and digestive system aren’t working in synergy.”
There is a difference between intolerance and allergy. Food intolerances are related to difficulty in digesting certain foods, while a food allergy can be caused by an immune system reaction to certain foods.
Eating regular meals, and what those meals are made up of, is key to good health and wellbeing. Nance stresses food plays a big part in energy levels. “Are you getting enough protein to support your immune system and muscles, and good-quality carbohydrates, along with colour in your diet?” she asks. “This supports gut health, which directly impacts on brain health.”
Sleep apnoea
If you snore, toss and turn during the night or wake up with a sore head, you could be suffering from sleep apnoea.
According to Neuroscience Research Australia, sleep apnoea is one of the most common sleep disorders, affecting approximately five per cent of the Australian population.
It’s also often undiagnosed, in fact up to 80 per cent of people with sleep apnoea don’t even know it, according to research by American Kevin Finkel and his colleagues.
The Sleep Health Foundation of Australia describes obstructive sleep apnoea (OSA) as repeated episodes of partial or complete obstruction of the throat during sleep. There’s a brief interruption to sleep (an arousal) that lasts for as little as three seconds. Then breathing starts again but your sleep is disrupted as a result. Surprisingly, these episodes of obstruction may happen many times, even hundreds of times a night.
The foundation says that for people with a mild level of OSA and few symptoms, losing weight, decreasing the amount of alcohol consumed in the evening or adjusting the sleeping position may be all that is needed. Sleeping on your side may help decrease OSA episodes.
Where’s my “off” switch
In this fast-paced world we live in, at times it’s hard to go far from the maddening crowd to refresh and revitalise your spirit. James says taking time to rejuvenate and refresh, to press pause, is essential for your health and wellbeing. “If you are tired all the time, stop and assess where your time goes,” suggests James. “The inclination to say yes to requests from others is almost like our default switch, particularly for women, even when we are overwhelmed.”
James says this is particularly true in the workplace – where women can feel the pinch of “imposter syndrome”. “We think one day someone is going to tap us on the shoulder and say, ‘Hey, you are not supposed to be here.’ You feel you got here by good luck, so you have to work harder,” she says. Set better boundaries and learn to say no if you are feeling depleted. Reach out for help and support if you aren’t coping.
James says it’s important to regularly check in with yourself. “How am I feeling? Even hour to hour or day to day. From that place of awareness, we have that opportunity to think about what we could change to make us feel more energised.”
Article Featured in WellBeing Magazine 216
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The hidden causes of fatigue
by | | Curated Content
June 25th 2025
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WellBeing Magazine
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Does the secret to radiant skin lie on your plate? A nutrient-rich diet may naturally enhance hydration, stimulate collagen production and shield your skin from damaging free radicals. We investigate strategic food choices to nourish your natural beauty.
As young teens, my friend Ann and I would scoop up fistfuls of mud, slather it on our faces and grin at each other as we sat in the sunshine. With our mud masks cracking, we’d nibble carrot sticks and stolen mulberries from the tree that hung over the back fence. While our organic mud masks might have beauticians cringing in horror, it turns out our healthy snacks were right on the money for natural beauty, and by eating the right kinds of foods, you can achieve more radiant skin.
Barefaced beauty
What began with a trickle of environmental consciousness is now a growing global movement that celebrates natural beauty and a fresh and dewy look. It’s all about ditching make-up and embracing the beautiful skin that you are in. While more people are experimenting with fresh ingredients for natural beauty products and discovering joy in making their own, along with this, eating right can boost your natural beauty.
Chew on this
Tracey Cook, nutritionist and naturopath from Botanica Medica, says our diet plays an integral part in skin health – no matter what our age or skin type. “Good skin really does come from within,” she says.
One nutritional powerhouse for good skin is vitamin A, says Cook. Beta carotene is found in orange vegetables such as carrots, pumpkin, sweet potato, red capsicum, peaches and apricots. The body converts beta carotene into vitamin A.
“After increasing your intake of these foods for four weeks, you’ll notice that your skin really starts to look more radiant, it will also be beneficial for your immune system.”
Here comes the sun
We all know the risk too much exposure to UV rays can have on skin. To reduce your risk, eat foods that are high in vitamin B3. Cook says a diet that is rich in vitamin B3 offers a protective element against skin cancers. “It’s certainly not well known, and it should be,” she says. Vitamin B3 is found in green leafy vegetables, macadamia nuts, walnuts, sunflower seeds and legumes.
Sugar rush
If you have problems with pimples or acne, reducing your refined sugar intake will help. High insulin levels can block the pores of your hair follicles, which can lead to increased sebum and the bacteria that causes acne. As well as ditching foods with refined sugar, Cook also suggests eating enough protein and essential fatty acids to decrease skin inflammation and acne. “This works every time,” she comments. If you feel like something sweet, you can snack on an apple or kiwi fruit. “Fruits like these that are high in fibre also help your bowel and microbiome, reducing skin inflammation.”
The smooth, velvety taste of chocolate is a habit that is hard to break. Chantel Ryan from The Minimalist Naturopath says if you do feel like eating chocolate, it’s important to be very selective. “I’m a chocolate lover myself, I eat dark chocolate as it is rich is antioxidants that can boost blood flow, increasing skin hydration,” she says. “But it must be high-quality 70 per cent-plus dark chocolate, so there isn’t a lot of added sugar and dairy, or you dilute the benefits.” You also need to limit yourself to a couple of squares a day.
Catch of the day
Emma Sutherland, nutritionist and naturopath from Studio You, says “Fish that is low in mercury is great medicine for the skin.” Oily fish contains Omega 3, which is ani-inflammatory and protective. “It helps to stabilise and strengthen the outer edge of the cell membrane,” she explains. “We want cell membranes that are plump and healthy; they pour oxygen in and toxins out.”
Choose mackerel, sardines, and salmon. Aim to eat fish two or three times a week and supplement it with a good-quality fish oil.
Berry nice
Berries such as blueberries and blackberries are packed with vitamin C. “Vitamin C is important for collagen production and it helps to mop up oxidative stress in the skin,” Sutherland explains.
For an added nutrient boost, berries are also rich in anthocyanins, a group of antioxidants found in red, blue and purple fruits and vegies. Go for fresh seasonal berries and wash well before eating. Or grab organic berries from the freezer section in your supermarket, so you always have some on hand.
Grab an avo
This nutritional dynamo is packed with vitamins C and E, which helps with skin repair. Avocados are rich in monosaturated fats, which keep our skin moisturised and supple, says Ryan. “They also contain vitamins A and C, which protect your skin from oxidative damage.” Add an avo to toast or salads, make a salad dressing, grill it, slice it, dice it or blend it in a smoothie.
Luscious lemons
Lemons not only cleanse the liver, but they are also chock full of vitamin C, which helps to neutralise free radicals. Maddy Dixon, author of The Botanical Beauty Hunter, says this helps us to regenerate collagen and elastin, which binds skin cells together giving us firm, younger-looking skin.
Add a splash of lemon to a summer punch, or top up soda water and add a slice. Use it to make fresh fruity desserts, add slices to fish and bake it or add a lemony citrus burst of flavour to your favourite casserole or summer salads.
A sip of green tea
Green tea has a diverse range of therapeutic properties. Not only can popping a couple of tea bags on your eyes help to reduce puffiness, drinking it is great for skin health. Sutherland says polyphenols in green tea serve to protect against UV-induced aging. “Look at the research and we can see we really need to get around 300ml per day, for therapeutic action,” she says. Buy good-quality green tea and aim for a couple of cups a day.
Plump up the volume
Water is a natural skin elixir. If you don’t drink enough water, your skin can become flaky and lose its rosy glow. Dietitian and nutrition consultant Joel Feren, from The Nutrition Guy, says it’s important to drink up to hydrate your skin. “Aim for about 2L of water each day, the equivalent of eight glasses,” he suggests. Add some hydrating foods to your diet too – in summer, a slice of juicy watermelon, a fresh crunchy apple and citrus such as oranges and mandarins.
Ditch these foods
To keep your skin feeling smooth and supple, there are certain foods that should be avoided or, at the very least, consumed frugally. As well as high-sugar foods, Feren says the main culprits are alcohol and high- GI carbohydrates. “These foods and beverages can dehydrate the skin, make you more prone to acne and reduce your skin’s natural glow, making it look grey,” he explains. “By all means, have a tipple if you choose or indulge in something sweet but, like with most dietary recommendations, don’t go overboard!”
These days, more and more people are eating plant- based diets. Sutherland says caution is key as the nutritional benefits for your skin and overall health can vary. “What I would caveat on this is that it is the type and quality of your plant-based diet that counts,” she notes.
Highly processed plant-based products such as texturised vegetable protein or highly processed soy cheese are a no-go zone as these can be high in sugar, preservatives, additives or salt. “We know the research links highly processed food with ageing, because it causes so much inflammation,” she says.
You’ve got to move it
Getting moving is also important for good skin health. Ferren says movement “…creates blood flow, which helps with oxygenation of the skin, regular exercise improves circulation, thereby delivering more nutrients to the skin.” Japanese researcher Ryosuke Oizumi and colleagues explain how this combination works. “It’s been shown to improve skin structure and rejuvenate its appearance, possibly through promoting mitochondrial biosynthesis and affecting hormone secretion,” writes Oizumi.
Beautiful skin at any age
Fresh vegetables, fruits, lentils, whole foods and in-season produce, foods that are closest to Mother Nature, are ideal skin foods.
In your 30s, the focus is on prevention. Eat antioxidant-rich foods to combat those early signs of ageing, to maintain collagen production and to protect from environmental damage. Ryan suggests incorporating a rainbow of fruits and vegetables, leafy greens, capsicum and citrus.
Your 40s is when you’ll see some hormonal changes, such as perimenopause. Ryan says this can impact your skin, causing dryness. “Your skin might have reduced elasticity. To counter this, eat more omega 3 fatty acids, low-mercury fish, flaxseeds and walnuts,” she says. “This reduces inflammation and helps to keep your skin hydrated.” Also increase your intake of phytoestrogen with soy, flaxseeds and legumes.
In your 50s and beyond, the skin becomes thinner, making it more prone to dryness and wrinkles. Ryan suggests focusing on hydration to combat dryness and eating collagen-boosting food such as bone broth to support skin structure. “Consuming enough protein is also important at this age, to support skin repair and regeneration,” she adds.
Article featured in WellBeing Magazine 216
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Glowing from within
by | | Curated Content
June 24th 2025
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Bulletproof
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A perfect way to include some extra protein into your diet is by adding a powdered supplement to coffee. It’s an easy and popular way to enhance that morning cup of coffee, making it even healthier and tastier without hijacking your taste buds. Adding a scoop or two of protein into something that most people […]
The post Delicious & Easy Protein Coffee Recipes (Iced & Hot Options) You Can Make at Home appeared first on Bulletproof.
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Delicious & Easy Protein Coffee Recipes (Iced & Hot Options) You Can Make at Home
by | | Curated Content
June 24th 2025
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Wellness Mama Blog | Simple Answers for Healthier Families
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Turmeric is a wonderful spice with so many benefits. I love using it in cooking, natural beauty recipes, and especially this refreshing lemonade! We keep this turmeric lemonade recipe on hand as a festive drink for summer barbecues, park picnics, and friends just stopping by. Easy Turmeric Lemonade We mostly know turmeric as a cornerstone […]
Continue reading Iced Turmeric Lemonade Recipe…
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https://wellnessmama.com/recipes/iced-turmeric-lemonade/
by | | Curated Content
June 23rd 2025
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Bulletproof
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Looking to whip your daily wellness into shape? Look no further than collagen smoothies. On their own, smoothies are a go-to for being a quick, delicious and versatile way to pack essential nutrients in one slurpable drink. But with collagen? Smoothies become next-level beneficial. Collagen is the body’s most abundant protein, responsible for giving support […]
The post Collagen Smoothies: Benefits and Delicious Recipes to Try appeared first on Bulletproof.
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Collagen Smoothies: Benefits and Delicious Recipes to Try
