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6 easy ways to balance hormones naturally

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Balancing your hormones is the key to health and wellness you didn’t know you were missing.

When we feel tired, sleep poorly, struggle with weight gain, or have mood swings, it can be hard to identify why. It might be simply that you need to get back to basics and balance your hormones.

The key to happy hormones and a healthy body is about adopting a healthy lifestyle. Below we have six easy adjustments you can make to assist with healthy hormone production.

Hormones are chemical pathways in our bodies responsible for sending messages through our bodies about what we need. If hormones are out of whack, it can lead to dry skin, hair loss, sugar cravings, bloating and lethargy.

Hormonal health is essential for women, as it can affect your menstrual cycle and lead to period pain, blood clotting, and a decrease in libido.

1. Drink green tea

Green tea has a multitude of health benefits and is packed with antioxidants and is all-around delicious. Green tea also has caffeine, which helps to boost your metabolism and provides energy. In addition, the antioxidants in green tea are thought to stop your insulin from spiking, so drink up.

2. Exercise

Exercise such as aerobics and weight training are effective in decreasing insulin levels and boosting your metabolism. However, if you are struggling to get into a fitness regime, grab your headphones and go for a nice long walk. Or maybe 20 minutes of yoga is more your style. Any exercise is better than no exercise.

3. Eat Fatty Fish 

Start adding salmon, sardines and mackerel to your dinner and lunch rotation. These sources of omega-3 fatty acids are powerhouses for hormonal health, as research suggests that they lower cortisol and adrenaline.

4. Avoid refined sugars 

This one might seem obvious, but refined sugars can have negative consequences for hormonal health. Refined sugars in beverages especially should be avoided, as they spike insulin and encourage your body to store belly fat.

5. Sleep 

It is essential to get enough sleep in the evening. Sleep is your body’s way of resetting, and the more quality sleep you get, the better. Avoid harsh lighting and looking at your phone before bed. Instead, try switching to a book, magazine, or podcast at least an hour before bed.

6. Manage Stress

This one is easier said than done but learning to manage stress is beneficial for your hormonal and overall health. The stress hormone cortisol can cause hormonal imbalance, weight gain, mood swings, and even cardiovascular disease if experienced long term.

Feeling like you are struggling with your health can seem overwhelming or be concerning. However, it is possible to address some of these things with small, incremental changes.

Try incorporating a few of these into your daily life and work your way up to as many as possible.

 

 

 

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HEALTH

10 Ways to heal your nervous system

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In the age of excessive on-the-go anxiety, the science is evident, if you want your mind and body to last and thrive…you’ve got to prioritise them. Healing your nervous system is an unceasing  journey, and fulfilling these 10 steps, will work towards a healthier mind and body daily. 

Nearly one in six of the world’s population suffer from neurological disorders in direct relation to the nervous system. These neurological disorders range from Parkinson’s disease to stroke, Alzheimers, Multiple Sclerosis, epilepsy, migraine, brain injury and nueroinfections. The UN World Health Organisation studies exhibit people in all countries, irrespective of age, sex, income or education, are affected by triggers in direct relation to an overactive or neglected nervous system.

The nervous system is the bodies communication centre. Originating from the brain, it controls movements, memory, feelings, automatic responses and the bodies systems and processes, including digestion, breathing and sexual development (puberty).

A vast network of nerves send electrical signals to and from other cells, glands, and muscles throughout the body, receiving information from the environment and interpreting the information to control bodily responses.

Following these 10 guided tips to healing and regulating an overactive nervous system is the first step toward a healthier you today. 

1. Meditation and breath work

It is the repeated, as well as the tried and true, magic of meditation and breath work, that can heal a range of bodily stresses and ultimately tap into the healing process of your parasympathetic nervous system. Just five minutes a day of deep breathing through your nose is clinically proven to reduce stress and anxiety. Gentle yoga, breath work and meditation classes all work to move the body out of the fight or flight stress response, instead grounding and bringing the mind back to the present moment and in turn generating a healthier nervous system. 

2. Cold water 

Opting for a cold shower or an ocean swim, will kickstart repair and healing in your body and nervous system. Cold water stimulates the immune system and activates the vagus nerve, reducing stress response. The vagus nerve is apart of the autonomic nervous system, connecting the brain to our digestive tract and working as a highway between brain and gut. 

3. Sleep

We have all been ingrained with the ineradicable importance of sleep on both our mental and physical health, and there is nothing more essential when healing and protecting the nervous system. Building and supporting a strong immune and nervous system, is directly linked to our sleep cycle. Majority of people need between 7-9 hours a night, however with statistics presenting the average person is receiving less than 7. If you struggle to get a good nights rest,  lavender diffusers, eye masks and turning screens off an hour before bed, may help to set your sleep pattern and ultimately help to heal an overactive or weakened nervous system. 

4. Limit your caffeine and alcohol Intake

Alcohol is a sedative that slows down both the central nervous system and brain processing. This effect is why people who drink may feel calmer or more relaxed. Caffeine, conversely, is a stimulant, and high doses can cause side effects like anxiety and nervousness. Consuming caffeine stimulates your central nervous system and brain to feel awake, increasing alertness and boosting brain activity. However, caffeine blocks the brain chemical adenosine, which leads to feelings of tiredness. Consumption of both substances tend to dehydrate us, heighten anxiety as well as lead to sleep and digestive issues that work against the immune and nervous system. 

5. Fruit and vegetables

A healthy diet filled with fruit and root vegetables is both nourishing and repairing to the nervous system. Foods to heal both the adrenals* and nervous system include:

Foods to support the Adrenals:

*The adrenals produce hormones that regulate your metabolism, immune system, blood pressure, stress response and other essential functions.

  • Bananas                                                                         
  • Broccoli
  • Bone Broth 
  • Cauliflower
  • Cottage Cheese
  • Kiwi
  • Orange Juice
  • Papaya
  • Turkey
  • Red Bell Peppers
  • Liver

Foods to support the Nervous System:

  • Avocados
  • Bananas 
  • Bone Broth
  • Carrots
  • Cherries
  • Coconut Water
  • Collagen 
  • Leafy Greens 
  • Orange Juice
  • Oysters
  • Salmon
  • Organ Meats
  • Sunflower Seeds
  • Walnuts
  • Tropical Fruits

6. Smarter exercise 

Often when we feel stressed or our mind is running wild, we opt for cardio or high-intensity workouts to burn off steam. While this can be an option, many may find it too stimulating, and in whole, taking a greater toll on their adrenals and nervous system. Grounding exercises , such as walking, yoga and pilates may be more beneficial for somebody stuck in their fight-or-flight stress response. Remember that, stress (cortisol) is addictive, so many crave to continue their imbalance. Weightlifting is also said to be beneficial for the nervous system, offering proprioceptive input. Fast running or high impact activities such as kick-boxing continue to stimulate an overactive nervous system rather then de-regulate it.

7. Acupuncture

Acupuncture has been utilised for millennia to regulate the nervous system and treat many diseases in relation. Acupuncture points stimulate the nervous system, creating chemicals and energy that encourage a parasympathetic response throughout the body, switching on the bodies natural healing abilities. 

8. Bodywork 

Massages, chakra balancing, rolling, craniosacral therapy and reflexology are all bodywork techniques utilised to turn off your stress hormones and allow your body to relax and heal. We often need to somatically release toxic stored emotions, and bodywork allows us to do in a graceful way. These therapies have been known to help release deep trauma and tension and by doing so, the body can start to heal and recover.

9. Dance or sing it out

Trying to constantly juggle being productive, staying physically and mentally active and social, on top of work or other related stresses can be draining on our nervous system. In turn our bodies look for ways to release this built up energy and tension. You don’t have to be the next Beyonce to enjoy the healing benefits of song and dance, your body and mind will love you back equally the same. Expressive dance works to calm and regulate the nervous system, releasing and reducing stress built up in the brain and body. So the next time you are feeling overwhelmed, belt out your favourite tune in the car or expressive dance moves as an alternative therapy.

10. Play on the senses

The five senses collect information about the surrounding environment that is then interpreted by the brain. However, sometimes information overload drives our nervous system into an overactive state. De-stressing through playing on the senses allows you to de-regulate your nervous system and calm the mind back into the present moment.

1. Listen: 

Listen to relaxing music or meditative music works to calm your nervous system. inc.com‘s study article,  explains how Neuroscience says listening to a particular song reduces anxiety by up to 65 percent.

Sound therapies have been around for centuries, including in indigenous cultures, where arranged harmonies, rhythms, and bass lines were utilised to slow a listener’s heart rate, reduce blood pressure and lower levels of the stress hormone cortisol.

A list of 10 tracks by Dr. David Lewis-Hodgson “Weightless,” resulted in a striking 65 percent reduction in participants’ overall anxiety, and a 35 percent reduction in their usual physiological resting rates.

Sound therapy using Tibetan singing bowls are another option to heal through listening. Utilising a type of bell that vibrates and produces a rich, deep tone when played, the healing bowls are used to strengthen meditation, healing and spirituality.

2. Smell: 

Aromatherapy is the use of  aromatic plant extracts and essential oils for healing and cosmetic purposes. The healing benefits of aromatherapy, work to promote health and well-being. Sometimes called essential oil therapy, aromatic essential oils are used to medicinally improve the health of the body, mind, and spirit. Enhances both physical and emotional health, this can be utilised through  candles and essential oils that also trigger memories and transform mood.

Aroma grounds us and make us feel more relaxed, working as a defence of healing for the nervous system. Common essential oils vary from eucalyptus, chamomile, frankincense, lemongrass, lavender and more.

3. Taste: 

A warm cup of herbal tea is the perfect taste sensation to help calm the sympathetic nervous system. Both the taste and warmth of tea as you’re holding it, and tasting the aromatic flavours, usher in feelings of comfort and relaxation.

4. Feel: 

The first sense that humans develop, also influences our decisions when we relate a texture to a believed concept. Patting animals, walking barefoot, enjoying an epsom salt bath or sitting in sunlight releases oxytocin through feeling safe and warm. Oxytocin is the brains direct antidote to the stress hormone cortisol.

5. Sight: 

Spending time in nature and focusing upon non-stimulating material help to heal and release added anxiety from the nervous system. Spend time away from any technology and instead give your eyes a break with examples of enjoying sunsets, beach time or opting for journaling or reading.

In an age inundated with supplemental stresses, the need to pay attention and care toward our nervous system is more prevalent than ever. Healing and de-regulating an overactive or impaired nervous system is an unremitting process, nevertheless, through repetition and consistency,  you can work to bring your body back to balance and help to heal an overstimulated nervous system.

 

 

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LIFESTYLE

Fun ways Christmas is celebrated around the world

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boy and santa

Christmas is the most celebrated holiday of the year, but every country does it differently. Here’s a quick insight into the weird and wonderful Christmas traditions from around the globe.

According to the encyclopaedia Britannica, December 25th (‘mass on Christ’s day) was first recognised as the birth of Jesus in the year 221, but only began to be celebrated widely in the 9th century. Now it is one of the most popular holidays with over 2 billion people considering it to be the most important holiday of the year.

A typical Australian Christmas is hot, with BBQ’s and Carols by Candlelight a staple. Most Australians and Americans open gifts on Christmas day, whereas most places in Europe share presents on Christmas Eve. Here’s a look into other countries around the world and the quirky ways they celebrate Christmas.

Japan – Fried chicken

Japan is less than one percent Christian, but one tradition that has stuck is eating KFC or other fried chicken on Christmas, with more than 4 million people tucking into the finger lickin’ food on this day each year. This unusual tradition began after a successful marketing campaign by KFC in 1974 called Kurisumasi ni wa kentakkii! (Kentucky for Christmas!).

family and chicken

Ukraine – Spiderwebs on Christmas trees

In Ukraine, families decorate their Christmas tree with spiderwebs as a sign of good luck. It is based on old folklore about a family who couldn’t afford ornaments and decorations for their tree, and spiderwebs became a symbol of good fortune on Christmas. It is also tradition to have 12 course feasts, one for every apostle!

Slovakia – Carp catching

In one of the most interesting Christmas traditions, Slovakians catch carp and keep them in a bathtub of freshwater swimming until Christmas Eve and eaten for their dinner feast. The significance of the Carp is in its scales. They are said to bring good luck and fortune into the new year.

Iceland – 13 Yule Lads

Instead of Santa, Icelandic children are visited by the 13 Yule Lads in the 13 nights leading up to Christmas. Children leave their shoes by a window and the Yule trolls leave gifts and sweets for nice boys and girls and rotten potatoes for the misbehaved!

homemade advent calendar

Sweden – Saint Lucia and the giant goat

In Sweden the Christmas celebrations begin on December 13, marked by Saint Lucia’s Day and a festival to celebrate light. In the night parade, one girl is selected as ‘Lucia’, the Christian saint, and leads a procession of people wearing white robes and carrying candles above their head along with star-headed wands.

In the Swedish city of Gävle, a 13-metre-high straw goat is put up in the city centre to mark the start of Advent. The first Yule Goat was erected in 1966 and burnt down on New Year’s Eve. The tradition has lasted but is a big target for vandals, the most recent goat to be incinerated was the 2016 mascot.

Norway – Hiding brooms

The legend in Norway is that witches will arrive on Christmas Eve. Norwegians hide their brooms in the safest room in their house on this night in the hopes of fending off evil and dark spirits the witches might bring.

lights and people

Venezuela – Rollerblading Santas

In Caracas, the capital city of Venezuela, the streets are closed on Christmas morning so that citizens can roller skate to church services. They are guided along by fireworks and skaters dressed up as Santas and other Christmas related costumes!

Spain – Caga Tió

In the Spanish region of Catalonia, the Caga Tió (Pooping log) or Tió de Nadal (Christmas Log) arrives in early December to mark the Christmas season. This large log is decorated with Christmas hats and facial features and as far as the name goes, it ‘poops’ out presents when children hit it with a stick, singing the traditional Caga Tió song!

christmas lights woman in beanie

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LIFESTYLE

Four ways to make your Christmas more sustainable

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baby santa

Whist Christmas is a time of joy it is also a time of excess. Wasteful habits can be minimised by being mindful of more sustainable practices to follow in this season.

Christmas is one of the most exciting times of the year, but unfortunately significantly contributes to overproduction and unnecessary waste. Australians receive over 20 million unwanted gifts at Christmas and more than 250,000 tonnes of food is wasted each year. Here are some ways to practice sustainability and be more environmentally conscious over this festive season.

Source sustainable wrapping paper and use e-cards

Australians use more than 150,000km of wrapping paper over Christmas. This is the equivalent of about 50,000 trees and enough to wrap around the equator four times. Most wrapping paper is recyclable but sticky tape, ribbons, bows and most glitters are not. To determine if your wrapping paper is recyclable, scrunch it. If it un-scrunches easily, it likely has elements in it that are not recyclable.

There are many alternatives that could be used, such as brown, eco-friendly recyclable paper and twine, newspaper or fabric wrapping paper. Cloths, sheets, scarfs and bandanas are all reusable and sustainable options to wrapping paper. Furoshiki is a Japanese method of using cloth to transport gifts, a great zero waste option that adds a unique twist to your gift.

gifts wrapped with twine

Around one billion Christmas cards end up in the bin each year. Consider giving your loved ones a call or emailing them an online card you’ve created. Reuse old cards or cut out tags with brown paper and twine as a better alternative to a card that will only be read once!

Go meat free or choose local products

The holidays are a time of sharing gifts and food with your loved ones but are also a season of waste. Around 9 out of 10 Australians discard over 25% of their food during this period. To reduce your waste, only buy what you need, use the food you have and be organised to plan out your meals. Approximately five million Christmas puddings are thrown away each year. Think about what food guests will actually enjoy rather than the traditional options that don’t get touched. Use reusable cutlery and napkins at events for nice decorations and better options for landfill.

Consider going meat free just for the holidays! However, if you like this season for this reason investigate where your produce is coming from. Buying seasonal produce and Australian farmed and sourced protein such as muscles and prawns are a more sustainable choice. Doing so reduces your food miles, the costs associated with transportation and refrigeration of goods.

siblings decorating christmas tree

Choose quality gifts over quantity

The average Australian spends $475 on gifts with less than half being appreciated. To ensure your gifts will be kept, look for unique presents and choose one or two quality gifts over four or five that may not be loved. By choosing something from a local market or a smaller retailer rather than sites like Amazon, you are more likely to find something one of a kind, of better quality and have the chance to boost a sustainable local economy. Alternatively, you could gift an experience rather than material things, or presents that aren’t easily disposable and care for the earth – like a Poinsettia, a Christmas plant!

woman sipping drink at christmas market

Source real trees and LED Christmas lights

If you are buying an artificial tree, ensure it is one that lasts. The environmental impact of these trees is 10 times greater than real trees as they are often not recyclable, ending up in landfill. Real trees are biodegradable or able to be replanted and are a great alternative if you will not keep your artificial tree for more than 10 years. If you are not a fan of bugs and twigs that come with real trees, consider putting some lights and baubles onto a plant, and repurposing your Devil’s Ivy or Fiddle Leaf Figs!

LED lights use about 80-90% less energy than incandescent lights you might usually find in your home. They are a safer, durable and longer-lasting option that don’t get hot to touch and will still give your tree and house the Christmas sparkle it needs. Set a timer to turn the LED lights off when they aren’t needed.

christmas tree flowchart
Source: House Beautiful

Along with being more sustainable this Christmas, consider the true meaning of the holiday season and ensure you spend time with your loved ones to be grateful for what you have.

family putting up christmas tree

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LIFESTYLE

Lost yourself in motherhood? 5 ways to find ‘you’ again.

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When I was pregnant with my first baby, over twelve years ago, strangers would come up to me, pat my baby bump and say, ‘Oh, is it your first? How special!’. They had a misty far-away look in their eyes. No one told me the truth. The truth was that I was about to undergo a monumental change and I wouldn’t ever be the same again.

This transition happens to all mothers — biological, surrogate or adoptive — in a developmental stage is akin to adolescence known as ‘Matrescence’. This process affects biological, social and psychological development and can last for years, or even decades.

The term ‘Matrescence’ was first coined by anthropologist Dana Raphael, PhD, in 1973, but I didn’t hear about it until I chose to specialise in motherhood.

 

This is a problem because most mothers feel overwhelmed by the magnitude of parenting and uncomfortable with the changes it brings to almost every aspect of life. Not only does the female body undergo physical and hormonal changes which can feel like puberty all over again, but becoming a mother impacts relationships with partners and friends and maintaining a social life or even running errands suddenly becomes a lot more challenging.

 

 

Matrescence should not be confused with postnatal depression, but it is a significant emotional shift which many mothers are simply unprepared for. I’m sure all mums remember the endless first weeks of motherhood where you feel completely in love with your newborn and simultaneously completely awed that the world still continues although you’ve just experienced this monumental event.

I vividly remember feeling a huge sense of achievement at getting out the door when my youngest was just six- weeks old.

Timing feeds, nappy changes and making myself look vaguely presentable to be on time for a baby massage session required some next-level planning. The thought of going out for drinks with friends or for a meal with my husband just seemed completely at odds with my new life and how I felt about myself.  I just couldn’t rationalise the pre-baby me with this new post-baby me. Me as a mum. Over the years, the pre-baby me just seemed to dissolve as I assumed the identity of ‘mum’.  Now, I feel like the ‘real’ me is buried.

Mum of three, Sarah, says, ‘I just completely lost my sense of identity when I had children. I never really got any time to myself to just be ‘me’ anyway, so I didn’t really notice it until my kids started school’. Nicola chose to have children later in life and found the balance between her work-life and home-life almost impossible to reconcile,

 

‘I was either house-wife and mum, or corporate executive and those two parts of me felt completely disconnected. I do love both of those roles but I’m more than just that. The ‘real’ me just got lost in the noise’.

The truth is, we all evolve as time goes on. Being a mum will always be part of your identity, but it doesn’t have to be all of it.  Here’s what to do when you feel lost in motherhood:

1. Schedule time for yourself

And I do mean literally schedule in that time. Put it in your calendar like it’s an appointment or a class for your child. The amount of time and what you choose to do is up to you, but I suggest an hour every week where you can completely disconnect from motherhood. Go out of the house. Read a book, enjoy a coffee, go for a run — just do something entirely for yourself. You’ll feel better afterwards, I promise.

2. Set morning and evening routines

You probably have some sort of morning or bedtime routine for your children, but do you have one for yourself?

Small daily rituals can help you feel more in control of your life and help ease the pressure of a busy schedule. It might seem counterintuitive to ask you to introduce more into a packed lifestyle but a little bit of self-care can go a long way.Ideally, get up before the children are awake. Drink water, enjoy a cup of tea, read or meditate and you will find yourself more capable of tackling the morning rush.
In the evening, do something similar to wind down. Meditation and journaling are proven to be good for mental health and they are great tools to connect back in to ‘you’. Bonus points if you can look over your schedule for the following day and prepare.

3. Date night

Becoming parents inevitably changes the relationship you have with your partner. As children grow it’s easy to get stuck in a rut of being teammates rather than romantic partners. Get in touch with why you fell in love and plan a date for the two of you. The rule is, you are not allowed to talk about the kids! It’s harder than you think. Make an effort, get dressed up (if you like) and date each other again. You don’t even have to go out.

4. Do something you loved before becoming a mum

It’s easy to let hobbies go when you have a small person who’s depending on you. Life gets full and busy quickly and we often forget that we get to choose how we spend our free time. One quick way to remind yourself of who you are is to enjoy an activity or experience you loved before you were a mum. Maybe you adored dancing or painting or going to the movies. Find ways to introduce these into your life. It can be as simple as dancing around the lounge room!

5. Chat to your friends about your hopes and dreams

How often do you talk to your friends about your personal goals? Do you even know what they are?

It’s normal to focus on your children and their desires, but if we forget to think about what we want out of life it’s easy to wake up one day and realise that you don’t have a purpose without your children. That’s way too much pressure to put on them and not fair to the woman you are.

Make it a priority to talk to your friends about this. What do they want out of life? How can you support each other?

The trick is to integrate these activities with your identity as a mother. We aren’t trying to belittle or ignore your role since we all know that being a mum is as amazing as it is difficult. Instead, the aim is to reconnect to yourself and to discover who you are now — and remember that will change over time.

Change is normal during this time of transition, but you get to choose how you respond and what you choose to prioritise. When you choose to prioritise yourself, you’re choosing to prioritise your child’s mum. She’s worth it.

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ENTERTAINMENT

10 ways to celebrate your child’s birthday in lockdown

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Having your child’s birthday in lockdown can feel daunting but there are plenty of amazing ways to make it just as special.

Celebrating your child’s birthday in lockdown can seem like your options are limited when it comes to making it special and memorable. But there are many ways you can celebrate with a bang all whilst in the comfort of your own home.

1. Ultimate movie night 

Family movie nights are a fan favourite but make it extra special with all the stops, by having a themed movie night including themed snacks, drinks, costumes and fairy lights! Let your child choose the movie and theme in advance so you can order ahead to make their birthday movie night extra special. Making your own personalised movie tickets is another great way to get them excited for the event and create that real cinema experience!

Photo by Somewhatsimple.com

2. Themed treasure hunt 

Think of this treasure hunt like pass the parcel! There are a fews ways to do this; you could hide the treasure and then play music to let them know if they’re hot or cold or you can create clues and hide the treasure all around the house. But make it fun with a theme, get everyone to dress up as pirates, detectives, robbers or whatever their heart desires! You can even make the treasure themed or it could be a fun way for them to find their birthday presents in the morning. 

Photo by The Spruce

3. Decorations galore throughout the house 

Surprise your child with a house full of decorations to give them a day to remember. You could fill their bedroom with balloons, hang streamers from their door, set up fairy lights around the house or even fill the entire house with balloons! Let your own imagination run wild and wake up your child with the coolest surprise ever. 

4. Birthday message video from friends 

Your child might be missing their school friends and family so organised in advance for everyone to record a special birthday message for them and then put it all together. If editing videos isn’t your thing there are many easy applications you can use, such as iMovie or apps like Splice and InShot. This is a great way to make your child feel loved by everyone they are missing. 

5. Living room disco with extra lights 

Children love a good disco party so why not make your own disco in the living room. All you need is music, costumes and lights! You can order disco lights, a disco ball, light projector or even LED lights from Kmart. It’s a good idea to pre-plan and order props and lights in advance to make sure they arrive in time. 

Image by Stuff Parents Need

6. Takeaway but make it fancy with a theme

Ordering your child’s favourite takeaway is a great way to give them a treat and avoid hours of cooking. There are so many easy ways to make it feel fancy with a theme by decorating the table, dressing up in your fanciest clothes and even creating menus for the table. You can do this with any kind of take away and let your child choose the theme in advance so you can order party hats, themed table decor or even a special costume. It also could be fun if you dress up as a waiter or chef to deliver the food to your at home restaurant. 

7. Indoor camping

If you don’t have access to a backyard or if the weather isn’t looking good, indoor camping is an easy way to create a new world in your living room. If you have the space you could set up a tent or make a fort to sleep in, then grab some sleeping bags and lots of cushions to create an indoor camping getaway. You could even sleep under the stars and buy a star projector from Kmart to create that starry night feeling. There are plenty of fun snack ideas too, like roasting marshmallows on the stove, making smores or hot chocolates and telling campfire stories (but without the fire). 

Image by Shutter-stock

8. Drive by party 

If you live in an area where it’s safe to do so you could organise a drive by party with school friends. This is a great idea where you can socially distance and say hi to friends your child might not have seen in a while. But if this isn’t possible, even setting up a zoom party with their classmates or family is a great way for them to have a chat and feel special.  

Image by Unique Industries

9. A personalised message from a celebrity 

This may seem a bit far fetched but you can order a personalised video from your child’s favorite celebrity using Cameo. You could choose a message from the original yellow Wiggle Greg, the new purple Wiggle John, there favourite sports player, musician or actor. 

10. Make an ultimate birthday cake together 

Having a birthday cake is one of the most exciting things for children and in their eyes the most important parts of their day. Making a cake as a family can be a great way to spend time together and get creative. To make sure you are prepared, get your child to draw their dream birthday cake beforehand and then come up with a concept together that is achievable. Order all the ingredients and extra toppings you might need to create their dream cake!

Image by My Food Book

 

 

 

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LIFESTYLE

10 ways to love lockdown (or at least hate it less)

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Lockdown sucks.

My heart goes out to anyone who is on the frontline, is struggling for work, is struggling with work and learning from home or who is separated from family. These times are challenging for everyone. I appreciate that I cannot possibly know or completely understand your personal circumstances, but I do appreciate that it can be tough. Really tough. You are being asked to do the impossible.

At my house, my husband is working long hours from home, often starting at 8am and not finishing until after 6pm. Our three children are learning from home and I’m trying to supervise, whilst doing my own work and keeping the house in some semblance of order. My younger two, who are still at primary school, obviously need the most input from me, whilst my eldest is reasonably self-sufficient but gets distracted; I have to check in a lot to make sure she’s on task and that she is remembering to take breaks from her screen. I seem to get one child started on an activity before another child finishes or has a problem with the laptop, or zoom, or spelling, or just loses focus, or is bored or hungry or just wants to see what everyone else is up to. In short, it’s not easy. We’d never ask a teacher to teach three classes at once, would we? And I know a lot of you are in a similar position.

It is true that there’s so much beyond your control and so much uncertainty, however, there is also a lot you can control. A very wise person (my grandma) once told me,

‘You can’t control everything all the time,

but you can always control your response.

There is your power.’

So, with that in mind, let’s look at 10 ways to love lockdown—or at least hate it less. After all, numerous mums lamented their lack of time and overall busy schedules before lockdown and I know many of them would have been delighted to press ‘pause’ on life. Now we are in a somewhat ‘paused’ state, it’s far from perfect, but there are some things we can do to make this time a positive one.

1. Schedule downtime

Plan a walk with a friend, a nap, a meditation session, a bath…whatever makes you feel better. Make an effort to prioritise it. It’s important to care for yourself as you care for your children.

2. Zoom party

Craving a catch up with the girls? We may not be able to meet in person at present, but what’s stopping you from inviting your friends to a virtual cocktail hour this Saturday night?

3. Differentiate the weekends

It can get a bit like Groundhog Day in lockdown. So, make an effort to make your weekends different. Go out as a family and do a long bush walk or bike ride. Have some fun with a family games afternoon, baking session, or even hide and seek (kick it up a notch by playing in the dark with torches). Order takeaway, dessert delivery or a box of Lego — everyone deserves to relax and have fun.

4. Get outside

I promise you’ll feel better. Fresh air is good for your mood and your soul, especially if it’s nice and sunny. Let the kids run and burn some energy. Move your body and breathe in the day. Bonus points if you can sit outside to meditate.

5. Enjoy a good book (or movie)

We all need a little escapism sometimes and whilst we can’t travel at the moment, the whole world awaits inside books. Or if you need something uplifting, consider a book more geared towards personal growth or positivity: Untamed by Glennon Doyle and Phosphorescence by Julia Baird are both great options for this.

6. Change your clothes

I don’t just mean change into clean clothes, I mean change out of your active wear, joggers or loungewear. Wear something that makes you feel great. Even choose to get dressed up for an at home date night. Or if you’re working from home, consider differentiating the day with your outfit by changing into loungewear when you’ve finished work for the day (and not before!).

7. Flexible work

Many employers understand the struggle of managing children at home and trying to work. If it’s getting too much for you, speak to your employer about adjusting your hours. Maybe you could work earlier in the day and then take a break to help with schooling before finishing later on. Or is there an option to reduce your hours temporarily? Or even take a day’s leave here and there.

8. Tag team with a partner

If you live with someone make sure you are sharing the workload. It’s easy to fall into habits and usually that means the mum doing the majority of the childcare and housework. Split it between you wherever you can.

9. Get up early 

It can be tempting to sleep in when you don’t need to rush out the door. But resist the temptation, get up and enjoy some time to yourself before you start the day. This is a time you can control. I love to meditate, journal and squeeze in a quick yoga session before my children are up, but you do what feels good to you. Maybe that’s a walk or run, or a coffee and a book.

10. Let go

Screen-time guilt and impossible schooling expectations aren’t helping you. These are unprecedented times and we need to be realistic about what’s achievable. If not, who suffers? You! And quite probably your children. Just try your best to let it go. This situation is temporary.

Overall, just try to be kind to yourself. You are being asked to do the impossible.

If the pandemic has taught us anything, it’s that nothing can be taken for granted.

Notice what you’re grateful for. Notice what you can control. It’s perfectly fine to be ok one day and then not the next. Just take it easy.  And remember, ‘You can’t control everything all the time, but you can always control your response. There is your power.’

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LIFESTYLE

Ways to lessen the financial stress of COVID-19

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The novel virus known as COVID-19 started as a collection of similar cases emerging from Wuhan, China-  a city with a population of over 11 million.  

Australia was in the process of healing from a devastating fire season when the Coronavirus (soon to be titled COVID-19) became national news, with the World Health Organization (WHO) having heard the first reports of COVID-19 on the 31st of December 2019.

In the months that have followed the pandemic has spread across the globe, encompassing Australia and leaving millions without work, or at the very least financially affected by the virus and the subsequent lockdowns it has caused.

These are uncertain times, and as many of us wait for news of government aid, job opportunities or when our old lives will get back to normal, many are left without an income.

Below are some practical ways to lessen the financial stress during the disaster movie scenario we have found ourselves in.

Monitor what comes in and out of your bank- and eliminate the non-essential items

For many of us, we have multiple cards and multiple entertainment platforms, programs and everyday expenses that are direct debited.

This is convenient usually, but if you are now left with no income, that outcome needs to be cut down. Have a look on your outgoings on your banking app and make a list of what you pay every month- do you really need to be spending $25 a month on a live sport platform when all sport is postponed? Or could you be using that $25 on food and utilities? Unfortunately, the time for luxuries is not right now, so cut your expenses accordingly.

Call and ask for extensions/account freezes/pause in payments

Do not be ashamed to ask for help, we are all in this together. Many corporations and businesses are being very understanding in this time and providing extensions and pauses for payments.

Afterpay for example can give extensions/pauses in payments if you contact them and discuss your situation, the same could go for various other payments you may have coming up, so don’t be scared to ask! The following link discusses electricity companies that will be providing extra help for their customers during this crisis. https://www.finder.com.au/financial-hardship-programs-utilities

Live that vegetarian lifestyle

Meat is expensive and perishable, and with supermarkets losing the battle against panic buying shoppers, meat and other basics are hard to find. Do not panic or bulk buy– it is unfair on everyone, especially the most vulnerable.

Buy beans, lentils, grains- these are cheap, filling and last a long time- check out this lentil dahl recipe that is perfect for meal prepping and super tasty! https://www.youtube.com/watch?v=x4pDLh11nmA

Keep up to date with the government’s response to the pandemic and if you are eligible for Centrelink payments

There is a lot of information regarding the COVID-19 in the media that is constantly updated, and the same goes for details of government assistance and how to access Centrelink payments if you now find yourself out of work. The below article by ABC shows a step by step guide to applying for Centrelink if you’ve never used the system before and is updated regularly as the situation progresses. https://www.abc.net.au/news/2020-03-24/coronavirus-how-to-apply-for-centrelink-jobseeker-newstart/12083948

Think of others and act accordingly – stay inside! 

Stay inside and practise social distancing, this won’t last forever, but it is important we all do the right thing and act with everyone in mind. We will all get through this by acting as a community, spreading kindness and thinking of our most vulnerable.

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HEALTH

6 Tips for Parenting Anxious Kids

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Does you child suffer from anxiety? Not quite sure how to help? Michael Grose and Dr Jodi Richardson give 6 easy tips on how to help your anxious child.

As much as we’d like to, we can’t rid our kids of their anxiety, but we can help them to manage it in ways that enable them to move it from centre stage and get on with living a vibrant, rich and meaningful life.

If you’re the parent of an anxious child you’re most certainly not alone. The number of children experiencing an anxiety disorder is currently estimated at 117 million worldwide. Here in Australia, there’s an average of two anxious kids in every classroom; and they’re the ones with a diagnosis. Many more anxious kids are yet to have their anxiety identified and understood.

Here are 6 tips to support you to parent your anxious child:

1.Explain anxiety

Anxious kids can struggle to explain how they feel and can worry that no one will understand what they’re going through. That’s why explaining anxiety is an important step in supporting an anxious child. The knowledge that anxiety is well understood, that other kids experience it and that it’s manageable brings them immediate relief.

Teach your anxious child that the part of their brain that protects them from danger is always on high alert. Called the amygdala, it’s meant to protect them from genuine danger but for anxious kids, it can be almost constantly activated.

Explain that when they feel anxious, their amygdala sends signals to their body to fight or flee from the threat, whether the threat is real or imagined.

Next, talk about the changes that happen in the body to power them up to fight or flee. They can experience an increased heart rate, rapid breathing and an upset stomach. They might even feel dizzy, hot, sweaty and panicked. Anxiety effects thinking and behaviour too.

Teach your anxious child that the part of their brain that protects them from danger is always on high alert.

2. Respond with empathy

In the midst of an anxious moment it’s natural to want to reassure anxious kids they’ve got nothing to worry about. Reassurance works in the short term but soon wears off and they’re coming back for more. This can become an unhelpful pattern. Instead, respond with empathy and validation. Use ahhh statements like “Ahhh, I see you’re feeling really anxious right now, I know how hard this is for you” or “I know you’re feeling really worried right now, it’s not much fun feeling like that is it?” Anxious kids need to know you understand what they’re going through.

3. Show the amygdala they’re safe

Once the amygdala senses danger, the cascade of events that follow can’t be stopped. The body and brain will respond as if the danger is immediate. The only way to help an anxious child to calm their anxious brain is to teach them to show their amygdala they’re safe. This can be done with breathing.

Deep and intentional breathing helps an anxious child to calm their amygdala and will begin to reduce their anxious symptoms. Practice intentional breathing regularly in between anxious times before applying this in the midst of an anxious moment.

4. The antidote to worrying

It’s often said that anxiety is distress now about a possible future which is why worrying is so common among anxious kids. When their minds fast-forward to an upcoming event or expectation, their amygdala can respond as if the ‘threat’ to their safety is immediate. The antidote to worrying is mindfulness. Put simply, mindfulness is paying attention to what’s happening in the present moment. It’s a skill that can be learned, it takes time but is a powerful anxiety management strategy.

The antidote to worrying is mindfulness.

5. Practice defusing sticky thoughts

Anxious thoughts can get stuck, refusing to budge no matter how much attention is payed to them. Defusion is a strategy that helps anxious kids look at their thoughts rather than from them. Let’s say your anxious child is worried about an upcoming test. They’re thinking “I’m going to fail the test”. The thought makes them feel awful.

Defusion helps kids (all of us) to look at our thoughts by reminding us that the words in our heads are indeed just words, thoughts that come and go, not our reality. Thoughts can be defused by putting a statement in front of the thought such as: “I notice I’m having the thought that I’m going to fail the test” or by saying the thought in a character voice like Darth Vader or Peppa Pig or singing it to the tune of happy birthday or a nursery rhyme. Defusion puts distance between anxious kids and their thoughts.

Defusion helps kids (all of us) to look at our thoughts by reminding us that the words in our heads are indeed just words, thoughts that come and go, not our reality.

6. Get the fundamentals right

Ample sleep, good nutrition and exercise are essential for anxious kids. Support your child to adhere to their optimal bedtime so they wake naturally around the time of their alarm, reduce their sugar intake to support their gut health and to exercise regularly for optimal mental health.

These are some of the many strategies that you can share with your child to support them to recognise their anxiety, understand how it impacts their body and brain, how they can manage their symptoms and, importantly, how they can turn down the volume on their anxiety and live life in full colour.

For more information on anxiety in children read

Anxious Kids, How children can turn their anxiety into resilience

By MICHAEL GROSE & DR JODI RICHARDSON

Published by Penguin Life

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REVIEW

St Regis Kuala Lumpur is a magnificent place to stay, offering unsurpassed luxury, top-notch service and glamour.

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I recently had the privilege of experiencing the St Regis KL’s newly-introduced Christmas Staycation with my 15yo daughter and 12yo son. I highly recommend this for families. It was so exciting for both me and my kids and is suitable for all ages of children.

This Christmas Staycation in Malaysia was whimsical and packed with fun and engaging Christmas activities including painting Christmas decorations and nutcrackers; writing a letter to Santa, wax sealing it and posting it in a special letter box; decorating a Christmas tree in our suite; icing decorating gingerbread men and Christmas story time.

These activities were all conducted with my children with our own butler, Alice, who is a gorgeous young woman who relates to kids very well.

A favourite activity was decorating gingerbread houses with a large assortment of lollies in a personal session with a highly-acclaimed pastry chef.

This talented chef also created a high tea for us, where we were each treated to a stand of carefully-curated petite sweet and savoury Christmas-themed delicacies including edible baubles, gift boxes, snowmen and Santas, as well as crab sandwiches, smoked salmon, and caviar.

Christmas afternoon tea

We had so many special treats delivered to our room, including delicious cups made of cookies to which we added milk.

So many Christmas treats!

We were treated to a mouth-water in-suite Christmas feast of Winter Truffle, Oscietra Caviar, Loch Duart Smoked Salmon, and Surf & Turf, which featured Boston Lobster, Black Angus tenderloin – the thickest, juiciest steak – potato terrine, violet artichoke and truffle jus. My 12yo son selected fish and chips from the children’s menu.

Christmas dinner delivered to our suite

The assortment of festive petite desserts included Madagascan vanilla ice cream and cheesecakes, chocolate brownies, red velvet cakes, and chocolates that looked too good to eat.

Arriving at our amazing St Regis Suite we were excited to find a Christmas tree made entirely of chocolate, as well as fresh fruit and a special St Regis gift box filled with activities to keep the kids entertained including a kaleidoscope, pencils, colouring-in activities, bath products, toys, and postcards.

Christmas delivery from Santa hanging outside our suite

My son was excited to discover a delivery from Santa hanging from a hook outside our suite – a Christmas stocking filled with lollies and quality St Regis teddy bears.

The entire hotel embraced the Christmas spirit with gorgeous decorations throughout, including a Santa-elf-type store with beautiful gift boxes.

Christmas gift display

St Regis Kuala Lumpur is suited to both the professional and family demographics with a brand-new Kids Club developed near the large rooftop swimming pool.

St Regis new Kids Club

This pool was a magical sight in the evenings with fairy lights and sweeping views of the KL city landscape. There was also a massive TV screen in the pool televising live sporting events to entertain the men.

The Crystal restaurant opened up onto the pool area, aptly named for its stunning chandeliers and lighting. We enjoyed a three-course dinner here specially prepared by the exclusive chef, the food was sensational.

Crystal Restaurant

We enjoyed an extensive, delicious breakfast buffet at the Michelin-selected The Brasserie restaurant. This included fruits, cheeses, cured meats, handmade pastries and cakes, eggs cooked on demand, Asian curries, dumplings, roast meats and the most delectable duck I’ve ever tasted. A la carte was also available which served steak, grilled Turkish sausages, pancakes with berry compote and Nutella and eggs benedict.

The Michelin-selected The Brasserie

There was a juice bar with staff creating personal juice combinations on demand.

The service was top-notch. Staff unpacked our suitcases in the massive dressing room (this was the most spacious I’ve ever seen) and offered to pack our belongings before departure. There was also a complimentary ironing service.

St Regis Suite

Our St Regis Suite was gigantic and opulent, with classy attention to detail. Christmas-themed balloons were arranged on the king-size bed.

It had a large entry, a powder room and toilet, a large study, dining, and living area with full-length windows that presented majestic views over the city.

There was a separate massage room set up for guests to indulge in private.

The bathroom was stunning – glamorous décor and lighting with a large bathtub that overlooked the city.

The toilet was interesting – a heated seat and digital settings for personal choice in ways to cleanse the backside!

There was 24-hour butler service too.

St Regis is an iconic hotel brand, first developed in New York by stock market mogul John Jacob Astor IV. The historic influence of 1920s New York was infused through the classy décor throughout the premises with black and white images, chandeliers, and old-style glamour throughout.

St Regis has a large art collection by renowned artists

A penchant for art pervaded the hotel with a large collection of celebrated artists including Andy Warhol, Fernando Botero, and Terry O’Neill.

The hotel included the Astor Bar, an old-school whisky and cigar lounge, which evoked images of 1920s glamour. There was a private circular room in which scenes from the recent popular movie Crazy Rich Asians were filmed.

I had an amazing massage at the Iridium Spa with a very experienced masseuse who incorporated traditional Malay and Chinese acupuncture. She also offered me helpful health advice based on what she could detect was stored in my body.

St Regis is ideally located in the heart of the business district of KL. Access to the monorail was a short walk.

The service provided by this hotel was standout; we were offered local advice for places to visit and shop, and transfers were complimentary.

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