As Mother’s Day approaches, shops are full of gifts for mothers: bubble bath products, chocolate and scented candles. But there is a ‘must-have’ that more mums need in their lives — affordable mental health support. Perinatal depression and anxiety impacts around 100,000 Australians each year (estimates for anxiety and depression are combined because many new parents experience symptoms of both.) In the first year after birth, postnatal depression (PND) affects one in five women, with symptoms including a sense of sadness or hopelessness, crying frequently for no clear reason, loss of interest in life, and not feeling attached to or bonded with their baby.Despite the prevalence, an Australian study found that parents are still reluctant to seek help early enough due to a, “societal expectation on mums to be able to keep it all together.” There’s also the cost factor and a sense that finding a therapist is overwhelming. This is where the Gidget Foundation wants to bridge the knowledge gap.Gidget Foundation Australia is a not-for-profit organisation, which exists to support the emotional well-being of expectant and new parents to ensure they receive timely, appropriate and specialist care. Since opening a ‘house’ in Shellharbour, they have been providing free, individual psychological counselling sessions for expectant and new mothers in the area.Local mum of three, Lisa Carrick, has benefited from their services — which have no out-of-pocket charge for clients. After the birth of her third child, which coincided with the death of her grandmother, her mental health began to decline.“I remember having a bath with my son,” recalls Carrick. “I was looking at him and felt nothing. I didn’t want to hold him. I was still catching up with friends, putting on a brave face, that everything was okay. But at home I was far from it. Why did I feel so empty?” After experiencing a panic attack whilst she was breastfeeding, she sought the advice of her GP, who referred her to a Gidget therapist.“My psychologist was incredible,” says Carrick. “We discussed coping strategies, I started practising mindfulness, prioritised family time and started prioritising my own physical and mental well-being. How can we look after others when we are struggling ourselves?”To access the Gidget Foundation’s free program, a mother needs to be registered with the service before their child is 12-months-old (although, as long as you are ‘on their books’ before your child is one, you can continue to access their services afterwards).What about the parents of older children? The mental health charity, Beyond Blue provides a free and confidential mental health coaching program called NewAccess, which has recently increased its eligible areas to include Kiama. Katie Peterson is a Clinical Psychologist with the Gidget Foundation. She explains, “Mother’s Day celebrates the relationship between mothers and their children, and the joy parenting can bring but it is important to also acknowledge the challenges inherent in the motherhood journey, including the significance of grief and loss.”As Mother’s Day approaches, one of the best gifts you can give a mum is reassurance that help is available and that she’s not alone.For more information, visit gidgetfoundation.org.au.

The incidence of suicide is increasing in today's world, impacting many lives in its wake. Two friends of mine lost their partners to suicide. It was a huge shock and devastating for their families. A boy at my son’s school succumbed to bullying online and took his own life. He was only 15. The alarming rise in suicide rates since 2017 underscores the imperative for each one of us to take responsibility for recognising and addressing the signs of distress in those around us.As someone who works in the mental health wellness field, I recognise the gravity of encountering individuals in crisis who may be contemplating suicide. So I seek to enhance my knowledge and skills in mental health first aid and suicide prevention. Recently, I participated in a free, half-day Suicide Prevention Training session - a valuable experience that illuminated the severity of the issue and equipped me with crucial insights. What did I learn? There are some very concerning statistics. For example, men are 75 per cent more likely to die by suicide than women. A number of research studies are looking into why that is. On the contrary, women tend to suffer higher rates of depression and suicide attempts. This begs the question, “Why are men struggling – and what can be done about it?” but that’s a topic for another day. There is a school of thought that for generations, many societies have encouraged men to be strong, instead of admitting that they’re struggling. Hold that thought.The incidence of death by suicide is more than double that of the road toll. “Over 3,000 Australians die from suicide each year, with mental health conditions being a significant risk factor. It’s estimated that 5 per cent of Australians have attempted to take their own life. This equates to an average of 8.57 deaths by suicide in Australia each day,” according to the Victorian Government’s Department of Health’s Better Health Channel.Research indicates that mental health conditions such as depression, psychosis and substance use are associated with an increased risk of suicide. However, experiencing risk factors doesn’t necessarily mean a person will contemplate, or attempt, taking their own life.The good news is that “protective factors” can reduce the risk of suicide. Mental health care, counselling, social support and connectedness, sport and exercise – even having a companion animal – are particularly effective.A pivotal takeaway from the training was the imperative to destigmatise conversations around suicide. By reframing language and avoiding using terms such as "committed suicide" in favour of more neutral expressions such as "died by suicide," we contribute to a culture of openness and understanding. Also, suicide has been decriminalised in Australia. Look for the warning signs: these may include mood changes and/or withdrawing from friends and family, or increasingly risky behaviour, drug and alcohol use. You may notice negative self-talk, e.g. “I am just a burden,” or indications that they feel hope- or helpless. These reactions can be the result of a specific and current situation or of severe depression and be episodic and variable. In times of crisis, people may exhibit various responses, ranging from anger and restlessness to withdrawal and isolation. To understand these diverse reactions and identify potential triggers can aid in providing timely support and intervention. I was particularly struck by the concept of "psychache," a term coined by Edwin Shneidman, which encapsulates the profound emotional pain experienced by individuals contemplating suicide.Let’s revisit the thought about having to remain strong. To admit that you are struggling and talking about how you are feeling is crucial. Start that conversation with someone with psychache, and just listen. You can reflect back on things that they have said, to gain an understanding about what's going on for them. Was there a precipitating event? For example, losses such as a relationship breakdown, the loss of a job or a home, loss of independence, health or a sense of purpose?The goal, of course, is to encourage them to talk to be able to seek appropriate help. You can encourage anyone who may be having suicidal thoughts to talk to Lifeline Australia (13 11 14), which offers support around the clock. There is also a Kids Helpline (1800 551 800). For families grappling with the aftermath of a suicide, services like StandBy (1300 659 467) offers much-needed support and guidance.Equipped with newfound knowledge and insights, I wholeheartedly advocate for suicide prevention training as a crucial step toward building resilient and supportive communities. There are several initiatives* that offer free and comprehensive training programs accessible to diverse audiences. These play a pivotal role in equipping individuals with the skills and resources to intervene effectively. Everyone’s life matters. To ask for help when you need it, is not a sign of weakness – it takes courage. -----------------------*Lifeline Australia, CORES, LivingWorks AU, MATES, and Suicide Prevention Australia.

As Kiama LGA comes to terms with the tragedy that unfolded at Bondi Junction this weekend, there are mental health services available from Beyond Blue.The stabbing can bring about feelings of shock, immense sadness, anger, grief, fear and helplessness, Beyond Blue’s CEO Georgie Harman says in a press release.“These feelings are normal as people try to process what has happened, and it will take time for emotions to settle, but it’s never too early to seek support if you are feeling distressed.”It’s important to support children and be ready to respond to their questions about what has happened.“Children look to adults to learn how to respond. Encourage questions and explain its normal to feel scared or worried and remind them they are safe,” says Harman.She also emphasizes the importance of looking out for signs of long-term mental health impact, such as:Feeling overwhelmed, numb or detachedBeing unable to focus or plan aheadHaving a short fuse, or feeling irritatedConstantly being tearfulHaving intrusive memories or bad dreamsReplaying the event over and over.“If you have prolonged feelings of distress, reach out for extra mental health support,” Harman says.Please reach out to:Beyond Blue Support Service on 1300 22 4636 or beyondblue.org.au/getsupport.

Hypnosis is used by world-class athletes to give them 'the edge'. Therapists commonly use hypnosis to break addictions, cure depression and deal with trauma. All hypnosis is in fact self-hypnosis so regular people can learn to use hypnosis to relax and to enhance themselves.Six years ago, I learned hypnosis – for all the reasons given above. It is the key to unlocking your creativity, focusing your energy, and understanding yourself. Hypnosis has a long history of helping people become the very best they can be. It can be used to control anything governed by the unconscious mind: addictions, fear, pain, mood, confidence levels, blood pressure, sex drive... and so on.To clear up a common misconception hypnosis is not a form of entertainment for an audience. That is known as "stage hypnosis" and is often ‘performed’ by mentalists practicing their art. The truth is that people won’t cluck like chickens or remove their clothes on the stage by hypnotic suggestion unless they are the sort of person who would do those things anyway! Hypnosis often uses a similar approach the goal of meditation which is to relax the body so that the mind can follow. This relaxation is gained mainly via breathing, visualisations and ‘deepeners’ to achieve the trance state which is a very relaxing experience by itself. As such, meditations and hypnosis can be seen as quite similar as the body and the mind are deeply relaxed. Hypnosis takes this one step further. Via hypnosis you can communicate with your unconscious mind. What is trance? The secrets and benefits of hypnosis lie in the trance state which is a normal and natural state that you experience daily. Trance is like that feeling you get when you're so engrossed by what you’re doing that time seems to fly by. Your mind goes somewhere else… and you ‘zone out’. It is not unusual or strange and it will feel vaguely familiar. It commonly happens when you drive to your destination and cannot remember the journey to get there! It happens without any intention on your part to go to that part of your brain. It can happen when you read a book or watch a movie and even happens in conversation. When people speak of hypnotic trance, they are referring to a level of awareness that is different from your ordinary state of consciousness. It is a human condition involving reduced peripheral awareness, focused attention, and an enhanced capacity to respond to suggestion via communication with the unconscious mind. Healing the body. The unconscious mind manages sensations and bodily functions and can communicate with every cell in the body. You don’t consciously think about making your heartbeat or breathing or filtering your blood through your kidneys or how much glucose to convert to energy to get through your busy day! Your unconscious takes care of all this for you. Perhaps the greatest value that Hypnosis offers is that it can be used to assist healing in the body via by the activity of your unconscious mind which affects the conductivity of the neurotransmitters that surround all cells. Therapists use hypnosis to lift trauma, cure depression and break addictions. You can learn self-hypnosis to transform, enhance and heal yourself. Staying calm in uncomfortable or high-pressure situations. There are many occasions in life where you need to stay calm. For instance: tackling a fear, asking for a pay rise, being assertive with that 'friend' who always seems to get their own way, dealing with the workplace bully, standing your ground with your mother-in-law. When you learn how to use self-hypnosis, you can emotionally prepare so that there is less emotional toll coming from potentially stressful situations. When you feel equipped to face anything that happens, life will feel so much easier. Controlling your emotions – in all circumstances. When you learn Hypnosis, you'll learn how to get in touch with your inner self. People in touch with their unconscious minds find it easier to understand their emotional core and avoid upsets.Improve your communication with others. Be able to communicate more effectively with other people, ie. your boss, work colleagues, authorities, or your neighbours, and your family. Do you ever feel guilty that your partner (and your kids) don't always get the best from you? You’re not alone. Everyone snaps at those they love the most when they feel tired, cross, or stressed sometimes. Those who know how to use hypnosis can perceive a whole new layer in human relationships that occurs within all kinds of social, professional, and emotional frameworks. Think of the effects of hypnosis like the glue of relationships, the active ingredient in communication, the hidden machinery within our mind.Tap into your creative juices. You can learn how to tap into that amazing feeling of being engrossed in something creative. Time can seem like it’s standing still, and you feel energised when bursts of creativity enhance your life. So, what do you want to do? Write a book or a play? Play a musical instrument and/or compose lyrics to a song? Paint with splashes of colour on a canvas? Sketch with charcoal or pencils in shades of grey? Renovating and styling a home? Brain-storming a new business idea and working on the details? Being in a creative state (or trance) is a deeply pleasurable experience.Become highly productive without the stress. You can manage your stress with self-hypnosis and become deeply calm by putting yourself into a meditative relaxed state. If you do this regularly, you'll gain clarity of thought and be able to organise yourself effectively without experiencing the haze of the stress trap. You can break the cycle of feeding on your stress with only 10 minutes of deep trance. Afterwards you'll feel supercharged and ready to conquer your “to do” list. Develop high levels of focus, concentration and learning ability. When you gain experience with hypnosis, you will quickly be able to slide into a trance state. There's a reason why many top athletes use hypnosis for sporting success. Just think of what you could achieve if you spent time each day completely 'in the zone'!Who can you trust to teach you hypnosis? Don’t let sensational and ridiculous claims that you’ll find all over the internet put you off exploring the use of hypnosis. Be certain that the practitioner you choose is trained with a recognised school of hypnotherapy.

While most of us are no stranger to the occasional stumble, you might be shocked to learn that our balance can start to deteriorate from as young as 25, and by the time we are 60 about one third of us will have fallen over in the past year. The consequences of a fall can be dire for the faller and their family, often signaling the end of active, independent living.  But having a fall isn’t inevitable as we get older, and it is important to know what steps we can take (literally) to stay upright.There is a natural decline in muscle strength and reaction time as we age, but the good news is we can delay and even improve strength and balance at any age, simply by being active.  Although my mantra is always “any exercise is good exercise”, some are better than others for preventing falls. The most effective exercises are those which build leg strength and challenge balance.  For example, exercises done in standing rather than sitting, with a gradually decreasing base of support (e.g. feet wide at first then close together) and an increasing level of difficulty of upper body movement, are perfect. Everyday activities can also be turned into exercises, for example going up and down the stairs, getting out of a low chair without using your hands and stepping intentionally over obstacles.It is also important that these exercises are challenging. One of the main reasons exercises don’t always provide the benefit we expect (other than not doing them) is that they are not difficult enough to bring about improvement. So, make it count! Healthy adults with good physical function will benefit from harder exercises such as functional training at a gym or boot camp, incorporating squats and step-ups. The same principles apply for people with decreased physical function or specific limitations, the exercises just need to be modified appropriately. If you are not sure where to start, a physio or exercise physiologist can help develop a home program for you, and there are also government organised programs.  Whether exercises are done at home or in a group setting one thing the research is clear on, doing challenging balance and strength exercises two or three times a week will help keep us on our feet and enjoying life.Heidi Gilchrist is a local physiotherapist, lecturer and researcher in the field of healthy ageing and physical activity at the University of Sydney. She is happy answer your active ageing questions in this monthly column. 

Breast Cancer stands as one of the most prevalent forms of cancer affecting women in Australia, second only to non-melanoma skin cancer. The statistics are sobering; annually, over 162,000 Australians receive this diagnosis, with nearly 137 lives lost each day to this disease, according to the RBWH Foundation, named after its location in the Royal Brisbane and Women’s Hospital.Receiving a Breast Cancer diagnosis can come as a huge shock, often arriving without warning signs or symptoms. It's characterised by the abnormal proliferation of cells within the breast, with potential to spread to other areas of the body. While it's more commonly associated with women, men are not immune to this condition, albeit it's relatively rare, with less than one percent of men succumbing to the condition. For some, the diagnosis may come unexpectedly during a routine medical check-up or mammogram screening, while others may notice physical changes such as new lumps, alterations in breast size or shape, rash, nipple abnormalities, or discharge. Regardless of how it is discovered, the emotional and psychological toll can be immense, leaving individuals grappling with a barrage of questions and important life decisions.“When someone is diagnosed with cancer, it not only affects that person but also impacts everyone who loves them,” says Petrea King, Founder of the Quest for Life Foundation in Bundanoon and herself a cancer survivor.“ While some people decide not to share their diagnosis with anyone, others will immediately reach out for support and understanding. People can react very differently. There’s no right or wrong way to respond.”  King suggests viewing the cancer experience as an opportunity for self-exploration, healing, and growth. While acknowledging the challenges ahead, she emphasises the importance of emotional support and access to accurate information. Engaging in open dialogue with healthcare providers is encouraged in order to better understand the disease and treatment options.There is no one-size-fits-all treatment for breast cancer. Treatment varies widely and may include chemotherapy, surgery, radiation therapy, or a combination thereof. Finding the most suitable approach often requires collaboration with a trusted healthcare team, including holistic practitioners.In addition to conventional treatments, King highlights the significance of complementary therapies in fostering a comprehensive healing strategy. Addressing physical, emotional, and spiritual well-being through nutrition, exercise, mindfulness practices, and support networks can greatly enhance the healing journey.For those seeking guidance and community, programs like those offered at Quest for Life provide valuable resources and support. Petrea says, “Over the past 35 years, Quest for Life has worked with tens of thousands of people living with the impact that cancer has on their lives and who are looking to actively contribute to their own healing. We have found the greatest antidote to cancer is to be fully engaged in living the life you came here to live.”In essence, confronting a Breast Cancer diagnosis demands courage, resilience, and a multifaceted approach to wellness. By embracing support, fostering self-awareness, and exploring diverse healing modalities, individuals can navigate this journey with strength and hope.

Cataract surgery is among the most common procedures in Australia, with around 250,000 operations performed in Australia each year. Cataracts, characterised by a clouding of the eye's lens, can significantly diminish visual clarity. Those afflicted may experience symptoms such as blurred vision, heightened sensitivity to light, glare, and a perceptible dimming or discoloration of their surroundings.Vision Eye Institute Sydney says that age is the biggest risk factor for developing cataracts, with diagnosis mainly in people over 60, but they can occur at any age. A cataract can also be associated with eye trauma, prolonged use of steroids, sun exposure or previous inflammation and infection in the eye.Vision Hospital Group Melbourne points out that being diagnosed with a cataract does not automatically mean you need surgery. Cataract removal is only recommended if your vision is impaired and affects your ability to carry out daily tasks (e.g. driving, being safe and looking after yourself at home, participating in hobbies). People with early cataracts can often manage with prescription glasses, low-vision aids and other adjustments (e.g. increased lighting, increased font sizes on digital devices).Modern cataract surgery involves precise procedures such as phacoemulsification or extracapsular surgery, where the cloudy lens is meticulously removed and replaced with a clear artificial lens. This outpatient procedure, typically lasting less than half an hour, necessitates local anaesthesia and may involve a sedative to ensure patient comfort.The benefits of cataract surgery include improved vision and reduced dependence on glasses, reduced risk of falls, fractures and surgical complications, increased safety and confidence, reduced anxiety and depression, continue ability to carry out daily tasks and hobbies, continued ability to work and drive, reduced/delayed need for a nursing home or carer.Despite its efficacy, the cost of cataract surgery varies depending on factors like hospital, insurance coverage, surgeon, and lens choice. Private health insurance can largely cover expenses, but without insurance, the cost can exceed $3,000 per eye, underscoring the importance of considering individual circumstances and financial planning.

The NSW Government has allocated $60 million over four years to extend the Wellbeing and Health In-Reach Nurse (WHIN) Coordinator program, ensuring continued support for students' health and wellbeing.Since its inception in 2018, the program has helped provide essential support to more than 10,000 students across the state through the dedicated work of wellbeing nurses. Now, with approximately 100 wellbeing nurses deployed across metropolitan, rural, and regional areas of NSW, serving around 400 public schools, an estimated 150,000 students will have access to this invaluable service.In the Kiama Electorate, wellbeing Nurses are stationed at North Nowra Public School and Kiama High School. Additionally, outreach services are extended to students at Illaroo Road Public School, Bomaderry High School, Bomaderry Public School, Minnamurra Public School, Kiama Public School, Gerringong Public School, Jamberoo Public School, and Albion Park Rail Public School.The WHIN Coordinator program, a collaborative effort between NSW Health and the NSW Department of Education, embeds wellbeing nurses in public primary and secondary schools. These nurses play a pivotal role in coordinating early intervention strategies, conducting assessments, and facilitating referrals to health and social services, ensuring students receive the support they need to thrive academically and emotionally.NSW Premier Chris Minns stated, "Students receiving support from wellbeing nurses experience improved health outcomes and better educational engagement."Minister for Education and Early Learning Prue Car noted that the boost will provide ongoing support to students in approximately 400 public schools.Sarah Kaine, Labor Spokesperson for Kiama, commended the NSW Government's commitment to the program, acknowledging the crucial role of wellbeing nurses in identifying the health and social needs of students and their families.

Healing after trauma is a difficult process and many of us keep that trauma in our bodies and mind without ever healing, only learning to survive. Quest for Life, based in Bundanoon with over nine acres of gardens, is a safe haven for wounded souls and people looking to learn more about life alike. Petrea King, the founder, asks only for you to be open and come with a curious mind as the wonderful mentors gently guide you through the program. They offer an array of different courses, the one that I participated in was directly for people dealing with PTSD. By the end of the five day, four night week we had had 16 sessions surrounding an array of topics as well as fantastic feasts of locally grown produce, private counselling sessions, plenty of meditations and friends for life.Meditating has never been something I've been able to gravitate towards and I didn't really understand how it could be beneficial especially in this fast-paced world. Being able to clear your mind is something that I felt wasn't attainable until I was able to be walked through it. One of our fabulous mentors, Kate, explained “Meditation isn't about having a clear mind, it's about acknowledging those thoughts and letting them pass.” Meditating doesn't have to be sitting down in peace and clearing your mind for hours, in fact eight minutes a day can have a profound impact. Meditating can be as simple as bringing yourself back into the present moment using mindfulness and ‘when in doubt, breathe out.’ We also had some fabulous speakers, including Aussie icon Anthony Ackroyd who walked us through the benefits of laughter. Though I hadn't heard of him before, being a Gen-X Kiwi, I quickly learned of his accolades as a comedian and his wonderful stories of clowning in hospitals to bring the spirits up of children and dementia patients. In my group of 15, our laughter could be heard towns away. He says that even uttering the words “today i'll laugh more easily and more often” in the mornings, can help bring you more laughter, and explained to us how beneficial laughter really is. The food was a highlight, all local and fresh, with as much grown on-site as they could. We had Thai barramundi, honey mustard chicken, avocado mango salad, and fresh juices, just to name a few. My body was thanking me by the end of the week. Food is a massive factor to keeping a healthy life and mind. Petrea, Quest For Life's founder sat with us to discuss dietary health, one of her key notes was to try eating SLOW - Seasonal, Local, Organic and Wholefoods for overall dietary health. Without a doubt there was something special in the air, when on our final night there was a power outage in the middle of our session. One of my new friends pulled out his guitar and led us all to sing the night away. Three of us sang original songs for the group and we all became closer. The power of music is irrefutable and without the care and trust formed in our group, we may not have had the courage to perform for one another. I'm very thankful we did, as I now have 15 beautiful friends for life, who I may never have crossed paths with in my regular day to day life. This unplanned unity solidified friendships, providing an unexpected but meaningful conclusion to our transformative week.In the end, Quest for Life offered more than a retreat; it provided a practical journey towards healing and forming connections. The laughter, the mindful practices, and the shared experiences have left a lasting impact, making this sanctuary a place where genuine bonds are forged amidst the process of rediscovering joy and resilience. 

We all know that exercise is good for us, and being active every day is even more important as we age. As well as helping us maintain good physical and mental function, regular physical activity can also prevent or manage many health conditions, including diabetes, heart disease and dementia. In some cases, it is as effective as medication. Exercise can also prevent falls, improve our sleep and increase our overall feeling of wellbeing and quality of life. What is not to like about that?Unfortunately, despite all this evidence, there is a tendency for us to do less as we get older. And if you haven’t been very active for a while, the idea of getting moving again can be daunting. One of the most common things I get asked as a physio by my older clients is “how much exercise is enough?” Well the physical activity guidelines for older Australians recommend at least 30 minutes of moderate intensity physical activity on most days (at least 5) of the week. “Moderate intensity” means that you are puffing a bit but can still hold a conversation. But how you achieve this is up to you. You could swim or play tennis or golf, but regular activities such as walking, gardening or even vacuuming also fit the bill. Doing 30 minutes all at once or breaking it up into two or three bouts is equally beneficial. If that still seems like too much, you can start small and build up slowly. We know that even small increases in activity can improve your health and mobility, and every extra minute will bring extra benefits.  When it comes to preventing falls, exercises that improve balance and leg strength are the most effective. Physiotherapists created the safe exercise at home website, and it is just one of many useful resources. But if you’re not sure where to start, then it is a good idea to seek professional help to select exercises that suit your abilities and health conditions. Talk to your GP, local physio or exercise physiologist. Remember, it is never too late to start, and every little bit counts.Heidi Gilchrist is a local physiotherapist, lecturer and researcher in the field of healthy aging and physical activity at the University of Sydney. She is happy to answer your active ageing questions in this monthly column. 

On 15 February 2024, Endo Articles and Genea Fertility teamed up to launch the first ever endometriosis retreat hosted at Cedar Springs estate in Kiama, giving ten women the opportunity to engage with a community experiencing similar challenges. The event was designed so women can meet others who ‘just get it’. It was an endeavour to empower, educate, and support women for four days with workshops, activities and expert Q&A’s.Endometriosis is a chronic condition that affects one in nine women, with new studies showing results that argue it is closer to one in seven. The condition occurs when tissue similar to the lining of the uterus grows in other parts of the body which causes severe pain, issues with fertility and an array of other negative symptoms such as fatigue, bloating, nausea. Endometriosis is commonly misunderstood and difficult to diagnose, leading to isolation and significant physical and emotional challenges for those living with it.Milli Weaver, the founder of Endo Articles, noticed a gap in medical, community and emotional support for women with endometriosis. Endo Articles began as a health blog on Instagram as a way to fill that gap and bring individuals with endometriosis together.The event was free for attendees thanks to Genea Fertility, eliminating the financial burden often associated with managing this condition.There is a substantial physical and emotional tax that comes with a chronic illness like endometriosis, with studies suggesting the annual cost is around $30,000. Taking not only medical costs into account but also loss of income and time, other challenges include paying for appointments, scans, medications, driving times, and petrol. Not only did participants have the opportunity to talk to experts on a range of topics, they received a goodie bag valued at over $1000, curated to help ease the limitations and challenges of endometriosis.Goodies included daily self-care activities such as yoga sessions, a hands-on skincare crafting workshop, and lessons from stylists and makeup artists, many of which come from local vendors from the Kiama area. The retreat also provided a cooking class, a storytelling workshop and a styling masterclass all to help build confidence, understanding and empowerment within the group of attendees. The inaugural endometriosis retreat set a precedent for future initiatives aimed at providing support and healing for individuals living with the condition, marking a significant milestone in the journey toward greater awareness, advocacy, support and community for those affected by endometriosis.

Discussing death is often considered taboo, but what happens when it becomes an unavoidable reality in our lives? In a society that tends to avoid the subject, organisations like Compassionate Communities are breaking the silence by creating safe spaces, such as Death Cafés, where individuals can openly share their thoughts, ask questions, and tell their stories without judgment.At a Death Café in Gerringong, I discovered the concept of ‘life art coffins’. These personalised coffins serve as a canvas for expressions of love and memories, allowing individuals to create a unique and meaningful tribute to the deceased using photos, poems – like a collage. Made from eco-friendly materials like strong cardboard or wood fibres, these coffins also provide an affordable and environmentally conscious alternative to traditional options.During the afternoon I heard about The Coffin Club, another unique group, which combines discussions about the various aspects of death with a touch of humour, music, and shared experiences. Participants not only engage in conversations about death literacy but also have the opportunity to build their own coffins! This creative and communal approach aims to destigmatise the topic of death and facilitate a healthier understanding of the grief journey.We were also told about Dr. Kathryn Mannix, a former consultant in palliative care medicine, who emphasises the importance of open conversations about dying. Her TEDx talk, "Why Don't We Talk About Dying?" and acclaimed books like 'With the End in Mind' and 'Listen,' offer a human perspective on 'ordinary dying,' encouraging people to face the inevitable with knowledge and understanding.The Death Café experience also shed light on various end-of-life options, including natural burial shrouds, affordable coffins, and low-cost cremation. Discussions covered advanced care planning, where individuals are encouraged to communicate their end-of-life preferences, ensuring that their wishes are considered in case they cannot speak for themselves.An Advance Care Directive serves as a written record of these preferences, guiding healthcare providers when decisions need to be made. In contrast, Voluntary Assisted Dying (VAD) provides eligible individuals the option to end their own lives under specific criteria. The process involves thorough assessments, ensuring the decision is voluntary and not influenced by external factors.The Death Café gathering facilitated an open and honest exchange of stories, thoughts, and tears. The peaceful atmosphere allowed attendees to absorb valuable insights without pressure to contribute, creating a space where listening and learning about death became an enriching experience.I have a friend whose partner has terminal cancer, and we are going together to a Death Cafe on Sunday 24 March, from 2-4pm at Henrietta Rose Room in Bowral. It is free to attend, and all are welcome.

The number of Australians diagnosed with dementia is expected to soar to over 530,000 by 2025 and surpass 1.1 million by 2056 if no medical breakthrough occurs, according to projections from medical research organisation NeuRA As we grapple with this unsettling reality, preserving memory emerges as a crucial aspect of our daily lives, particularly as it tends to wane with age.Dr. Andrew Budson, a neurology lecturer at Harvard Medical School, says "There's more focus on this now because medical science has done a relatively good job of treating heart disease and cancer, but made fewer strides in addressing memory disorders such as dementia," and more people are worried about this than ever.A panel of experts from the St Vincent’s Brains Trust acknowledges the absence of curative treatments for dementia but emphasises the potential benefits of targeted prevention strategies. Recent studies suggest that up to 40 per cent of dementia cases could be prevented or delayed, ushering in a ray of hope.Addressing the looming question of how to ward off memory decline, the World Health Organisation has developed guidelines for cognitive decline and dementia risk reduction. Recommendations include familiar elements like physical activity, stopping smoking, moderating alcohol consumption, and management of conditions such as hypertension, diabetes, and cholesterol levels. Additionally, cognitive training, social engagement, and depression management are emphasised. Interestingly, maintaining a healthy weight and consuming a balanced diet are also integral components of this comprehensive approach.Echoing these sentiments, global healthcare knowledge provider BMJ, most well-known for publishing The British Medical Journal, conducted a 10-year cohort study in January 2023 involving 29,072 participants aged 60 or older. The study highlighted the profound impact of a healthy lifestyle, encompassing positive behaviours such as abstaining from smoking and drinking, adopting a nutritious diet, engaging in regular physical exercise, and embracing cognitive activity and social interaction. The findings indicate that adherence to such a lifestyle is associated with a slower rate of memory decline.

Every woman's health is a precious asset, and in Australia, there are five critical health concerns that demand our attention. According to The Prince of Wales Hospital Foundation these are cancer, musculoskeletal disorders, cardiovascular diseases, mental health, and neurological diseases. Prioritising your health is essential at any age. By addressing these critical concerns, women in Australia can ensure a better quality of life as they age. Here is the last of our three-part series that addresses these five concerns. Mental health is a pressing concern for Australian women, with a range of factors affecting their well-being. One in six women will experience depression in their lifetime and one in three will experience anxiety. Mental health and substance abuse can disproportionately impact women at various ages (ABS, 2018). The biggest concern amongst Australian women causing mental health issue is family, domestic and sexual abuse which are more likely to be perpetrated against women, with one in three women experiencing violence in their lifetime (ABS, 2017). This leads to significant impacts on their safety, mental health, and wellbeing. Mental health problems relating to fertility, childbearing or parenting are also a common burden among Australian women with one in four mothers experiencing post-natal depression (AIWH, 2010). Juggling work and life after children remains a major challenge for women in the workforce with a lack of flexible work arrangements being the main source of family stress. This adds to relationship struggles and results in women being less happy in their long-term relationships compared to men, creating a key factor in impacting mental health (HILDA,2015). Lastly, suicide remains a concern for Australian women across the lifespan.The best way to support women of all ages is to break the stigma around mental health and encourage women to talk more openly about women’s mental health in the workplace, at home, at school and between trusted friends and family. Looking out for signs and checking in with loved ones is highly encouraged. Giving women an active voice and opportunities in the community for equity and inclusion can also break barriers in the workplace, at home and at school which are often the leading cause of mental health disorders.Local Kiama psychologist Caryn Walsh said, “Having worked with countless women over 25 years, my  belief is that many put everybody else first, and if they remember, they may do something for themselves.” She maintains that this costs them over time.According to Beyond Blue, the brain's anatomy may also cause women and men to experience mental disorders differently. For example, due to their brain's wiring, women report higher levels of empathy and emotional understanding than men. These qualities, while generally positive, are closely tied to worsening depression, anxiety, and trauma.If you or anyone you know is struggling, please seek assistance from a GP, or Lifeline by calling 13 11 14 if you are in a personal crisis or feel suicidal.For advice on self-esteem: ReachOut or HeadspaceOnline support on relationship issues with partners, friends or family members: Beyond Blue, Breakup Shakeup or E-CouchFor work or study stress: Heads Up and HeadspaceThe Black Dog Institute offers a range of mental health programs for the workplace and for individuals.This Time Called Life Counselling – Kiama. Ph:  0414 375 526Neurological conditions can have a profound impact on women's lives, posing unique challenges, in particular diseases such as Alzheimer’s and multiple sclerosis. The prevalence of Alzheimer’s disease is particularly concerning, with approximately 70 percent of all Australians living with dementia being women, according to Dementia Australia. The reasons for this gender disparity are still under investigation, but it highlights the need for increased research and support for women affected by these conditions.Various organisations in Australia, such as the Brain Foundation and MS Australia, offer resources, support networks, and research funding to better understand and manage neurological conditions in women.Addressing these women's health concerns is not just a personal responsibility but a collective effort. Together, we can break the stigma surrounding these issues and create a healthier, more supportive environment, by staying informed, seeking regular check-ups, and making healthy choices to protect your precious asset: your health. And remember, you're not alone on this journey.

The need for resilience skills has never been more critical.Research indicates that 75 per cent of Australians will experience a traumatic event in their lives, with 12 per cent grappling with post-traumatic stress injuries which causes them to have flashbacks, nightmares and other severe reactions to things that remind them of the traumatic event. The recent deluge of catastrophic bushfires, floods, a pandemic, all of which have heightened people’s distress levels, emphasising the importance of cultivating resilience skills that enable us to cope and heal.There are the usual things that cause distress and upset, being depression, anxiety, burnout, loss, grief, divorce (or any relationship breakdown), illness, chronic pain, sleep issues, and many other of life’s dramas. Six years ago, when I was going through a myriad of issues that surround relationship breakdowns that lead to divorce, my head was in a state of turmoil. I embarked on a journey of self-discovery which took two years and a fair bit of investment to get through the hurt, anger, pain, insomnia, fear and grief to heal myself. I wish I had known about Quest for Life Foundation, the healing and learning centre in Bundanoon. It would have been a shorter journey to heal my wounds and get back to good mental and physical health.By invitation, I attended a five-day residential course at Quest entitled Healing Your Life. The immersive experience begins with a comprehensive orientation, fostering a safe environment for 22 participants to share their deeply personal stories, safe in the knowledge that secrets and personal details would be kept 100 percent confidential. As an empath, I found myself on the verge of tears hearing their brutally honest, sad and distressing stories. The main issues were around loss and grief (family members dying: spouse, sibling, baby), people diagnosed with a terminal illness needing to navigate the way forward, people abused in childhood continuing to suffer from that trauma with severe depression and anxiety, people in chronic pain and the debilitating effect that has on their lives, young men confused about how to be a man in today’s society and suffering huge anxiety, victims of domestic violence with deep-rooted self-esteem issues, and so on. An important understanding in the group was that we would all listen 100 percent and not interrupt or divert to our internal mind chatter. We learned to accept and support all the group members and stay with our feelings, leaving out criticism and judgement. It was powerful - and confronting. Over the course of the week, we learned how to get more restful sleep, how to meditate to calm the mind and body, how to exercise, breathe and stretch to wake up the body, as well as improve our diets with a majority of wholesome fresh unprocessed foods. There was a lot of useful content, too much to list here, but in essence the program aims to empower individuals to regain control of their lives, fostering a renewed commitment to living, which includes refocusing on our priorities and this can often mean learning to forgive ourselves and others. Of particular interest to the author, was becoming aware of the power of language and the way we express ourselves, highlighting the words that keep us habitually bound to the past. So from now on, I am removing the words can’t, should, try, but, never/always, if only, impossible and good/bad from my repertoire - after all language gives voice to our beliefs so if you declare that you can’t or it’s impossible then that’s true. I would prefer to entertain the idea that I can and that there are always possibilities!It was evident in the group by the end of the week when the smiles and obvious lighter mood took over from the nervousness and fear that each person arrived with. Here is a wonderful endorsement by actor/comedian Magda Szubanski, that says it all, “Last year was a brutal one for me (featuring) the death of my mother, chronic health issues…  I participated in the Healing your Life program at Quest and it was, without reservation, one of the most helpful, healing, transformational things I’ve ever done.  “I’ve been to many health retreats, but Quest is in a league of its own. The people at Quest are on point. They were empathetic and extremely skilful. But beyond that, they are brave enough to go places most people would never dare. There were some people in my group with terminal illnesses and the staff had the empathy, courage and skills to help these terrified people to face their own death, to hold their hands and walk with them.“I saw people completely transform in the space of one week, going from utter despair to the strength, courage and joyous optimism to face whatever comes. And also, to make the most of their lives. “That one week helped me get through a very tough year.”If you or anyone you know could benefit from a life-changing (life-saving) course at Quest, you can visit their website for more information: www.QuestForLife.org.au 

Google has crowned BrainTrack as the Best App for Good in 2023. The free app, designed to privately monitor and comprehend changes in cognition over time, has been a game-changer since its launch in October 2022. The app invites users to explore common cognitive concerns through engaging, travel-themed games, adapted from validated cognitive testing. These results can then be shared with healthcare professionals, supporting the early identification of cognitive changes that may necessitate further examination. Google praised BrainTrack for its captivating nature and commended its "unique focus on declining cognitive abilities and its ingenious combination of two activities: travel and learning."Developed collaboratively by Dementia Australia and Deakin University's Applied Artificial Intelligence Institute (A²I²), BrainTrack has now earned its spot as one of the top apps in the Australian market, according to Google Play's Best of 2023 Awards.  Braintrack also gained international recognition, reaching the finals of the Asia-Pacific Information Communications Technology Alliance (APICTA) Awards in Hong Kong in December.With over 60,000 downloads to date, BrainTrack has become a crucial tool in the early diagnosis of dementia, and its recent accolade highlights its significant impact on the healthcare landscape. Dementia Australia CEO Maree McCabe AM expressed her enthusiasm, emphasising the urgency of improving early diagnosis, especially with over 400,000 Australians currently living with dementia—a number projected to double by 2058."Improving early diagnosis must be a priority," Ms. McCabe said, acknowledging the pivotal role that BrainTrack plays in achieving this goal.Ms. McCabe congratulated the remarkable team behind BrainTrack, lauding their efforts in advancing the understanding of dementia and raising awareness about the importance of monitoring and discussing brain health.Funded by the Australian Government, BrainTrack's recognition marks a significant milestone in the journey to combat dementia. The app is available for free download on both the Apple App Store and Google Play, with additional information accessible at their website here or through the National Dementia Helpline at 1800 100 500.Let us know if you are using it and what your opinion is!