Prevention Magazine Australia June/July 2021

Welcome to the 100th issue of Prevention! This is such an exciting milestone for us and, wow, has a lot happened since we launched the magazine in 2009. Back then the Fitbit wasn’t even a watch. There were no health and fitness apps for your phone. We had yet to learn the overwhelming benefits of the Mediterranean diet. Plant-based eating hadn’t yet become bywords for healthy food choices. And no one really knew about the power of your gut microbiome (let alone what it was!). Just as Prevention has been proud to share these times with you, we’ve also been at the forefront of reporting on the latest health science, from new cancer-fighting treatments, such as immunotherapy, to the buzz around medicinal cannabis, which was legalised here in Australia earlier this…

MIND CONTROL The article ‘Force of Nature’ (April/May) about Amanda Thebe’s emotional struggles with perimenopause was fabulous. A few years back, I really thought I was losing my mind, but my doctor had no clue what my problem was. He kept telling me it was depression, but it was so much more. It was an older friend who said I was experiencing perimenopause and suggested hormone treatment. I couldn’t believe how much better I felt after six months. Now I feel great! Amanda Davis, NSW GRATEFUL FOR GEORGIE I just loved the story on Georgie Gardner (April/May). She’s such an uplifting take on balancing work and home life and “finding the upsides” in a busy schedule. Her motto of “never die wondering” also really stayed with me. We should all take a chance on…

YOUR FACE Fifteen muscles in your face contract during laughter, including the stimulation of the zygomatic major muscle (that’s the one that lifts your upper lip), which is why you can spot a real laugh from an insincere one. YOUR BREATHING It enhances your intake of oxygen-rich air, stimulating your heart, lungs, muscles and brain. In a fit of giggling, your respiratory system responds by the epiglottis half-closing the larynx, causing air intake to occur irregularly. The struggle for oxygen is the same reason your face goes red and why that friend of yours always snorts like a pig. YOUR METABOLISM A hearty chuckle boosts your metabolism… a bit. “It’s sadly not true, however, that laughter burns more kilojoules than going for a run,” says neuroscientist Professor Sophie Scott. In reality, it torches an extra…

Grain of truth As a refined grain, white rice tends to be dismissed by nutritionists alongside other processed foods such as white bread, pastries and pasta. But new research published in the medical journal BMJ shows that white rice might not be as unhealthy as once thought. The international study of more than 137,000 people from 21 countries found that a high intake of refined grains – up to 350 grams per day – is linked to an increased risk of heart disease, early death and high blood pressure, with one exception: white rice. It scored similarly to wholegrains – neither were associated with poor health outcomes. So, don’t feel guilty about that classic rice pilaf!…

Happy meals The key to better moods could be sitting in your fruit bowl. According to new research, dietary fibre may help reduce depression in perimenopausal women. The study of more than 5800 pre- and post-menopausal women found that fibre intake was higher in the non-depressed group of perimenopausal women, compared with the depressed group. It’s thought that fibre’s gut-loving impact has flow-on effects for mental health, and its positive influence begins to kick in with as little as one extra gram of fibre per 4100kJ (1000 cals) you eat. So, if you have an average daily intake of 8300kJ (2000 cals), an extra 2g of fibre a day could make a real difference to your smile rate. It’s easy to get a feel-good fibre fix: one kiwifruit offers about 2.5g…

PEPITA These green pumpkin seeds are rich in protein and immunity-boosting zinc. Sprinkle over salads, blend up into pesto or add to homemade muesli. LINSEED Also known as flaxseeds, these are full of the plant compound phytoestrogen, which can help reduce the nasty side effects of menopause and help protect against cancer, too. Scatter over cereals, or add to smoothies or baked goods, such as bread or muffins. CHIA The fibre and mucilage (which causes the gluey texture of moistened chia seeds) can help lower LDL cholesterol as well as prevent blood sugar spikes. For a healthy and filling brekkie, mix ¼ cup of chia seeds with 1 cup of milk, put in the fridge for 15 minutes and enjoy! SUNFLOWER These seeds can help reduce inflammation and cholesterol levels. Add to muesli or trail mix, or…