Dog and owner sharing the importance of rest Dogs know about the importance of rest and relaxation. Do you? 🧘‍♀️  Rest is important: It recharges your mind, heals your body and renews your spirit. Whether it’s a nap, a walk in nature or a weekend off the grid—honour your need to pause. Your body needs downtime for: 🧠 Mental clarity and focus Downtime helps your brain consolidate memories, process emotions, and restore focus — so you think clearer and feel calmer. 😌 Better mood and resilience Regular downtime increases serotonin and GABA levels — reducing anxiety, boosting mood and building emotional resilience. 💤 Hormonal rebalance Rest helps regulate cortisol, insulin, oestrogen and melatonin — vital for mood, metabolism and deep sleep. 🧬 Cell repair and recovery During rest, your body switches to parasympathetic mode (“rest and digest”) — promoting tissue healing, detoxification and immune defence. 🍽️ Improved digestion Stress impairs digestion. When you're relaxed, your gut functions better — from enzyme release to nutrient absorption and bowel motility. 🫀 Heart health Relaxation lowers blood pressure and heart rate, giving your cardiovascular system a break and reducing inflammation. 🧖‍♀️ Skin, hair and hormone health Chronic stress depletes nutrients, disrupts cycles and accelerates ageing. Rest restores balance. 🌿 Immune function Your immune system is most active when you’re resting — producing antibodies, T-cells and anti-inflammatory cytokines. 🫶 Joy, creativity and connection When your nervous system isn’t in survival mode, you’re more playful, open and connected — to yourself and others. What did you do to unwind, disconnect and restore today? Me, I like walking the dog and practising mindfulness as I do it. Yep, I’m a multitasker. But I also like the benefits I get from both body movement and mind calming and I want to be able to do both everyday ✅

Foundational elements for a healthy brain In today's fast-paced world, where multitasking is more a necessity than a choice, maintaining cognitive health is crucial for our lives. Cognitive health encompasses our ability to think, learn and remember - essentially, it's the bedrock of our daily functioning and a vital component of our overall health and wellbeing. With the rise in Alzheimer's disease (AD) and cognitive decline in modern society, understanding and nurturing our cognitive health has never been more critical. Symptoms of cognitive decline include: Progressive, persistent and frequent memory loss or difficulties, especially of recent events Vagueness in everyday conversation Confusion Personality changes and emotional unpredictability Apathy and withdrawal Loss of ability to perform everyday tasks Apparent loss of enthusiasm for previously enjoyed activities Taking longer to do routine tasks Forgetting well-known people or places Inability to process questions and instructions Deterioration of social skills The alarming rise of cognitive decline Recent statistics paint a concerning picture: Alzheimer's disease and related forms of cognitive decline are on the rise, affecting millions globally. There are 250 people diagnosed everyday with dementia in Australia and it is the leading cause of death for women.[1,2] But why are these numbers soaring? Our daily lifestyle choices and environmental factors have a profound impact on our brain health. Sedentary lifestyle, poor diets and unchecked stress are just the tip of the iceberg. However, the silver lining is that 40% of dementia cases are associated with some easily modifiable risk factors[3] and positive changes in our lifestyle can significantly bolster our cognitive function. The basics for cognitive health and resilience Neuroplasticity, or brain plasticity, refers to the brain’s ability to change, at any age, for better or worse. This flexibility plays an important role in our brain development (or decline) and in shaping our distinct personalities. It is a process that involves structural and functional changes to the brain, whereby the brain reorganises and adapts to stimuli and external influences.[4] There are seven pillars that are crucial for promoting neuroplasticity and cognitive health – diet/nutrition, physical exercise, mental stimulation, sleep, stress management, detox and supplements. These foundations have been coined by Dr Dale Bredesen, internationally recognised expert in neurodegenerative diseases, author of The End of Alzheimer’s  and founder of the ReCODE Protocol ™, as the Bredesen 7. 1. Nourishment for the mind: Diet  and cognitive function A brain-healthy diet is rich in nutrients, emphasising plant-based foods, lean proteins and healthy fats, like those found in the Mediterranean and KetoFLEX 12/3 diets. Such diets, coupled with intermittent fasting, provide the brain with the necessary nutrients for optimal function, while also reducing inflammation and supporting metabolic health. 2. The role of physical exercise  in brain health Physical activity provides a powerhouse of cognitive benefits. Regular exercise, particularly a mix of aerobic, strength training and mind-body practices, can enhance blood flow to the brain, improve neurotransmitter function and stimulate the growth of new neural connections. 3. Mental stimulation : The key to longevity Challenging the brain through continuous learning and mental engagement fosters neuroplasticity, and can significantly enhance cognitive resilience and delay cognitive decline. Daily activities to support these processes should include: learning new skills or hobbies, participating in groups and building a supportive social network, listening to music, dancing, doing puzzles and crosswords or using brain training programs. The importance of social connections for mental wellbeing Human beings are inherently social creatures, and maintaining strong social connections can have a profound positive effect on cognitive health. Engaging in social activities, nurturing relationships and even pet ownership can provide mental stimulation and emotional support, contributing to a healthier brain. 4. Sleep : The unsung hero of cognitive health Sleep is not just rest for the body but also for the brain. It plays a critical role in memory consolidation, the removal of toxins (such as beta-amyloid) by the glymphatic system and overall cognitive maintenance. Ensuring 7-8 hours of quality sleep each night can dramatically improve cognitive function and health, and enhance focus, learning, memory formation and decision-making. 5. Managing stress  for cognitive wellbeing Chronic stress can have a detrimental effect on the brain, affecting cognition, concentration and decision making.[5] Incorporating stress management techniques, such as mindfulness, meditation, meditative movement practices like qigong, tai chi and yoga, breathing exercises, progressive muscle relaxation and gratitude, as powerful tools into daily routines can help mitigate the effects of stress, promoting a healthier, more resilient brain. 6. Detoxification  processes and cognitive function Reducing exposure to toxins and pollutants is essential for cognitive health. Simple steps like using water and air filters, choosing organic foods and supporting the body's natural detoxification processes (via the liver, kidneys and skin) can contribute significantly to maintaining cognitive function. 7. Supplements : An additional layer of support While a balanced diet and a healthy, happy lifestyle is the cornerstone of good health, as outlined in the first 6 foundations, certain supplements can provide additional support for better cognitive function. Omega-3 fatty acids, vitamin D, magnesium, curcumin and nootropics such as gingko and withania, tailored to individual needs and determined through specific assessments and testing, can enhance brain health and offer an extra layer of protection against cognitive decline. Embracing a holistic approach to cognitive health Cognitive decline (and AD) is not caused by a single event or just one risk factor; there are many inputs that affect the complex systems of our body and influence brain health and whether AD develops or progresses. And just like any risk factors: the more you eliminate, the lower your risk. Cognitive health is an integral part of a healthy and happy life (for you and your family) that requires a proactive, holistic approach. By integrating these 7 foundational strategies into your daily life, you can not only enhance your cognitive function but also significantly reduce the risk of cognitive decline. It's a journey worth embarking on, to ensure your cognitive faculties remain sharp and resilient, enabling enjoyment of a fulfilling, vibrant life. References: CSIRO 2021, https://www.csiro.au/en/research/health-medical/diseases/detecting-alzheimers-disease-risk   Dementia Australia 2023, https://www.dementia.org.au/about-dementia/dementia-facts-and-figures   Livingston G, et al. Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. Lancet 2020;396:413-446. Pacific Neuroscience Institute 2024, https://www.pacificneuroscienceinstitute.org/blog/brain-health/neuroplasticity-and-healthy-aging-what-you-need-to-know/   McEwen BS. Neurobiological and systemic effects of chronic stress. Chronic Stress (Thousand Oaks) 2017;1:2470547017692328. *As published for the Australian Traditional-Medicine Society (ATMS) Natural Medicine Week 2024 on their website: article

Hey there, wellness warriors and life enthusiasts! Are you finding it difficult to strike a balance between the weekend activities ruining all your hard work on your health and being so rigid about your routine you become anti-social? Then you might want to hear about a magical formula that strikes the perfect balance between health and happiness, and one that I stick to—the 80/20 guide. Imagine a lifestyle where you’re eating kale salads and hitting the gym 80% of the time, but still indulging in eating out and Netflix binges for that remaining 20%. Sounds like a dream, right? Well buckle up because this dream is your new reality and is a way to help maintain your health, for life. What is the 80/20 guide to a balanced life? The 80/20 guide is a simple yet powerful concept. It means dedicating 80% of your time and effort to maintaining a healthy lifestyle, while allowing yourself a 20% buffer to enjoy life's little pleasures without guilt. It’s like having your cake and eating it too—literally! Why follow the 80/20 guide? Balance is key : Life is all about balance. Following the 80/20 guide ensures you don’t swing from one extreme to the other. No more yo-yo dieting or extreme fitness regimens that leave you exhausted and craving everything you’ve deprived yourself of. Sustainable lifestyle : This approach isn’t just a fad; it’s a sustainable way of living. By giving yourself a 20% buffer, you’re less likely to abandon your healthy habits because you’re not feeling overly restricted. It's the ultimate cheat code to a healthy lifestyle. Mental health boost : Restrictive diets can be a mental drain. The 80/20 guide helps reduce stress and anxiety around food. Knowing you can enjoy your favourite treats in moderation makes sticking to a healthy diet much easier and enjoyable. Social life saver : Ever declined a dinner invite because you’re “on a diet”? With the 80/20 guide, those days are over. You can now enjoy social gatherings, dinners out and holidays without the guilt. Your friends and family will thank you for being more present and fun to be around. Increased productivity : Believe it or not, having that 20% leeway can boost your productivity. When you’re not obsessing over every calorie or step, you have more mental space and energy to focus on your work, hobbies and relationships. How to implement the 80/20 guide Set your goals : Start by defining what the 80% looks like for you. This could include eating whole foods, exercising regularly, drinking plenty of water and getting enough sleep. Make sure these habits are realistic and sustainable. Identify your 20% : What are the things you love but usually avoid because they’re “unhealthy”? It could be chocolate, wine, a lazy Sunday morning or skipping the gym for a movie night. Allow yourself to enjoy these without guilt during your 20% time. Plan ahead : If you know you have a social event or holiday coming up, plan your 20% around it. This way, you can indulge without feeling like you’re straying from your goals. Listen to your body : The 80/20 guide is flexible. Some weeks you might find yourself at a 90/10 split and other weeks a 70/30. The key is to listen to your body and adjust accordingly. This isn’t about perfection; it’s about balance and long-term achievements. Enjoy the process : Remember, the 80/20 guide is designed to make your life easier and more enjoyable. Embrace the flexibility and don’t beat yourself up if you occasionally slip. It’s all part of the journey, so get back on the bike! A fun outlook on the 80/20 guide Think of the 80/20 guide like a dance party. For 80% of the time, you’re grooving to your favourite healthy beats—smoothies, salads and yoga flows. But then that 20% hits and it’s time to break out the funky moves—think ice cream sundaes, pyjama days and high-carb Italian dinner with friends. It’s all about having fun and not taking life too seriously. Life’s too short to miss out on all the things you love. By embracing the 80/20 guide, you’re giving yourself permission to enjoy life to the fullest while still prioritising your health. It’s a win-win! So go ahead, blend that green smoothie and then treat yourself to a slice of cake – just not every day. Hit the gym but also enjoy that lazy Sunday brunch. You’ve got this, and with the 80/20 guide, you’re on your way to a balanced, happy and healthy life for the long-term. Cheers to living your best life, 80/20 style! ☺️🚲‍🥦🍆🍉🥳🎉 🫛🥕🍇🏃🏼‍♀️

Are you bored of your usual exercise regime? Need to mix it up with something that's interesting and different each time? Well why not… throw a few punches and do a boxing class and punch your way to the benefits of boxing as exercise. 👊🏼 Incorporating boxing into your exercise fitness routine can lead to significant improvements in physical health, mental wellbeing and overall quality of life. Here’s how: Physical health benefits of boxing 🥊 Cardiovascular fitness: Boxing is an excellent cardio workout, improving heart health and endurance. 🥊  Strength and muscle tone: It engages multiple muscle groups, enhancing overall strength and muscle tone, especially in the arms, shoulders, chest, back and core. An all-over body workout! 🥊 Weight loss: High-intensity boxing workouts burn a significant number of calories, aiding fat burning. 🥊 Enhanced stamina: Regular boxing training boosts stamina and endurance, increasing energy levels and making everyday tasks easier. Now who doesn’t need that?! 🥊 Improves coordination: The footwork and drills in boxing enhance coordination, balance, agility, flexibility and reflexes. Mental health benefits of boxing 🥊  Brain training and fitness: Boxing requires mental alertness and quick thinking, enhancing cognitive function, focus and concentration. A workout for your brain at the same time! 🥊  Stress relief: Hitting a punching bag or sparring can be a great way to relieve stress and pent-up energy. Grrrrrr let it out! 🥊 Discipline and resilience: Regular training instils discipline and builds mental resilience, helping you tackle challenges both inside and outside the gym. 🥊 Social interaction: Group classes offer opportunities to meet new people, fostering a sense of community and support. Overall wellbeing benefits of boxing 🥊  Endorphin release: The physical activity involved in boxing triggers the release of endorphins, improving mood and reducing feelings of anxiety and depression. 🥊 Mind-Body connection: Boxing requires a strong connection between the mind and body, promoting mindfulness and body awareness. ⚠️Be sure to check with your healthcare provider to make sure boxing is safe for you and let the boxing instructor know if you have never done boxing before. There are right and wrong ways to punch, and you don’t want to injure yourself while on the road to health and wellbeing!

Oral and intestinal microbiomes influence brain health Could your gut and oral health, or lack of, be affecting your brain and cognitive function? According to studies, the answer is YES. The oral cavity is the second-largest coloniser of the microbiome after the gut.[1] Oral microbial dysbiosis is a chronic condition affecting more than 50% of older adults[2] and, considering most conditions are due, in part, to an alteration in the gut microbiome (IBD, IBS, type 2 diabetes, Crohn's, allergies, weight issues, depression, acne, eczema, CVD, PCOS, candida, poor immunity), I am going to go out on a limb and say gut dysbiosis affects… well… everyone. You may have heard of the gut-brain connection, but the mouth and its microbiome is also a major player in this trio that influences health and impacts cognition. The microbiome influences the oral-gut-brain axis It is well-known that gut microbiota and their metabolites can affect the brain by both direct and indirect means. The interaction between intestinal microbiota and brain cells has been recognised as influencing the development of AD as well as other neurodegenerative diseases.[3] Microbial strains communicate through the vagus nerve, connecting the brain and the digestive tract, and microbial-derived metabolites interact with the immune system to maintain communication between the microbes and the brain.[3] The impact of this is that the health of the gut affects the health of the brain. And if the gut is compromised, damaged or “leaky”, so too is the brain. Therefore, a leaky gut may directly contribute to the progression of AD via neuro-inflammation. In addition to this, oral bacteria, such as the keystone pathogen Porphyromonas gingivalis in chronic periodontitis, have been identified in the brains of AD patients.[4] Dysbiosis of oral microbiota has also been reported to induce and accelerate the formation of amyloid-beta plaques and neurofibrillary tangles. For instance, some oral microbes can spread to the brain through cranial nerves or cellular infections, spreading slowly over many years, which has been suggested to increase the risk of developing amyloid-beta plaques and AD.[3,4] What affects the health of your mouth and gut microbiomes? Alterations in the oral and gut microbiome may occur as a result of: a diet low in fibre (fruits and vegetables) consuming high amounts of sugar drinking large amounts of alcohol smoking tobacco experiencing chronic stress medications, such as antibiotics, that affect your microbiome. After reading this article, you may now be motivated to attend your next (long overdue?) dental appointment, as well as make time to visit to your healthcare practitioner for a gut tune-up. The importance of maintaining healthy oral and gut microbiome not only affects your cognitive function but, pretty much, the health of your whole body. References: [1] Paudel D, et al. Effect of psychological stress on the oral-gut microbiota and the potential oral-gut-brain axis. Japanese Dental Sci Rev 2022;58:365-375. [2] Wan J, Fan H. Oral microbiome and Alzheimer’s disease. Microorganisms 2023;11:2550. [3] Narengaowa, et al. The oral-gut-brain axis: The influence of microbes in Alzheimer’s disease. Front Cell Neurosci 2021;15:633735. [4] Dominy SS, et al. Porphyromonas gingivalis in Alzheimer’s disease brains: Evidence for disease causation and treatment with small-molecule inhibitors. Sci Adv 2019;5:eaau3333.