ON THE COAST OVER 55 / JULY AUGUST 2026 / EDITION #72

SJÖGREN’S SYNDROME AND DRY EYE: WHAT MANY PEOPLE DON’T KNOW

If you have been diagnosed with Sjögren’s syndrome, you will probably be familiar with dry, gritty, burning or watery eyes. For many people, these symptoms become such a normal part of daily life that they simply learn to put up with them. But they shouldn’t have to.

Sjögren’s syndrome is an autoimmune condition in which the immune system targets the body’s moisture–producing glands. When those glands include the ones responsible for keeping the eyes lubricated, the result is Dry Eye Disease, one of the most common and often overlooked consequences of Sjögren’s. Symptoms can include dry, gritty, burning or watery eyes, fluctuating vision, sensitivity to light, and eyes that feel tired and heavy,

particularly later in the day or after time on a screen.

Because these symptoms often develop gradually, many people dismiss them for years. In fact, Sjögren’s syndrome is frequently under diagnosed, with many people living with symptoms long before receiving an answer. Women over 50 are particularly affected, and ongoing dry eyes, dry mouth and fatigue should not simply be dismissed as part of getting older.

What is less well understood is that even when a Sjögren’s diagnosis is already in place, the Dry Eye component often receives less attention than it deserves. Eye drops may offer temporary relief, but they rarely address the underlying

causes of symptoms. Modern Dry Eye assessments go much further than a standard eye test, helping identify what is driving discomfort and guiding a personalised management plan.

There is often more that can be done. Understanding the cause of your symptoms is the first step towards finding relief.

If you have been diagnosed with Sjögren’s syndrome, or experience ongoing Dry Eye symptoms, consider booking a Dry Eye Assessment with Dry Eye Solution. Bulk–billed assessments and free telehealth appointments are available. No referral needed.

Dry Eye Solution has clinics in Burwood, Chatswood, Double Bay, Erina, Melbourne, Miranda, Kotara and Parramatta. Phone (02) 4312 4273 for more information

Dry Eye Solution Erina | 8/2 Ilya Ave Erina NSW 2260 | dryeyesolution.com.au

As we head into the middle of winter, I for one will be staying diligent in our daily wellness routine to keep everyone healthy and sniffle–free.

Our family went through a 'sickness phase' for about six months towards the end of last year where at least one of out of five of us was sick AT ALL TIMES. It was exhausting to say the least!

So we found a daily regime in vitamins, essential oils and fresh air (even if the weather was cold) that kept everyone continuously vibrant and well for seven months without a single cold or flu (touch wood, hehe).

With the cooler days and the rain clouds settling in, be sure to find a routine that makes you feel brighter and energised, whatever that may be for you and your family. Staying healthy, active, and well is the best way to embrace these winter months on the Coast, ensuring we all look after ourselves and each other.

Stay warm and snuggly Coasties =) Tanzie xx

Art Director/Editor

Tanzie Carpenter tanzie@onthecoastpublications.com.au

Production Luke Carpenter luke@onthecoastpublications.com.au

Editor Karen Pentland editor@onthecoastpublications.com.au

Publisher

Tanzie Carpenter / 0414 611 851 Luke Carpenter / 0405 449 339

trading as On the Coast Publications ABN 52 212 212 482 PO Box 3251, Bateau Bay NSW 2261

For advertising enquiries advertising@onthecoastpublications.com.au

For article contribution enquiries hello@onthecoastpublications.com.au

Imagery freepik.com

Contributors

Sam Woods, Jordi Woods, Sophie Doyle, Iryna Macey, Dietetics Team at Community Therapy, Blake Gray, Dorian Mode, Lydia Thorpe, Sheree Orbell, Leigh Wallace and Carin Clegg.

onthecoastpublications.com.au

Bring back the brooch

BY SAM & JORDI WOODS

Everything in fashion always makes a comeback BUT the secret to wearing a trend when it returns, is to wear it differently to when it was launched on runways and in stores.

So now is the time to get those heirloom brooches out of the jewellery box and start styling up your wardrobe pieces with them.

If brooches aren’t something you have in your possession already then now is the time to invest in one as it will update and elevate even the plainest of outfits with minimum effort and maximum effect.

6 ways to style your brooch

6 ways to style your brooch

ƒ Layer the lapel of a jacket with not just one but several brooches for style impact.

ƒ Pin a brooch, or a few brooches, to the strap of your handbag.

ƒ Fasten a scarf by threading the ends through a brooch to create an ornate neck tie.

ƒ Mix something old with something new – wear a vintage brooch with a new one. As seen on Sam’s olive pinstripe jacket (pictured top right), where she styled her Nanna’s brooch with two new ones.

ƒ Try substituting a brooch with earrings! Yes, if you don’t have a brooch, steal Jordi’s style hack and use earrings (pictured left). Jordi clipped Sam’s vintage wedding earrings on the lapel of her jacket and then pierced one of her earrings in between them to create interest.

ƒ Pin multiple brooches onto a men’s tie and wear it around your favourite blouse.

STYLE TIP:

Don’t save your ornate brooches for after dark or special occasions, wear them pinned onto a denim jacket or tee shirt when a little more glam is desired or you want a change from wearing a statement necklace or earrings.

Vibrantly yours,

Sam & Jordi Woods xx

the secret to wearing a trend when it returns, is to wear it differently to when it was launched on runways and in stores

Understanding styling and fashion is one thing. Having a super natural flair for making everyday people look incredible is another. Once you’ve met Sam and Jordi Woods, it’s hard not to catch their infectious passion for dressing to match your own lifestyle, personality and charisma. Through their consultancy ‘Vibrant Concepts’, Sam and Jordi have transformed the lives of thousands. Let Sam and Jordi show you how to look and feel fabulous everyday – learn the art of illusion dressing, colour matching, styling, translating fashion trends and savvy shopping with their unique VC Signature Styling Systems and services that are truly

and really

Movement, multimodal care and the future of lymphoedema management

BY TARA MCKENZIE, PHYSIOTHERAPIST & AMEE RUST, OCCUPATIONAL THERAPIST

WHAT IS LYMPHOEDEMA?

Lymphoedema is swelling caused by a breakdown, overload or impairment of the lymphatic system – the body’s internal recycling network. This system collects excess fluid, proteins, cellular waste and immune by–products from the tissues and returns them to the bloodstream for processing and removal.

Unlike the cardiovascular system, the lymphatic system has no central pump. It relies on the combined effects of lymphatic vessel contractions, breathing, arterial pulsation and skeletal muscle activity to keep fluid moving. When the amount of fluid requiring transport exceeds the system’s capacity, it begins to accumulate in the tissues.

This fluid is both protein–rich and bacteria–rich because the lymphatic system is the body’s primary filtration network. When it pools, it creates the ideal environment for cellulitis – a serious bacterial skin infection that is a recurring risk for anyone with compromised lymphatic drainage. Each episode further damages the vessels, creating a cycle of swelling, inflammation and progression.

WHO GETS IT?

One of the biggest misconceptions is that lymphoedema only affects people who have had cancer. It doesn’t. Cancer–related lymphoedema is common because treatment frequently involves lymph node removal, surgery and radiotherapy – but it is the treatment, not the cancer itself, that causes the damage. Secondary lymphoedema can develop following surgery, trauma, burns, recurrent infection, chronic venous disease or prolonged inflammatory conditions.

Any break in the skin – a cut, a wound, a bite – acts as a portal of entry

for bacteria. Recurrent cellulitis is particularly destructive, causing progressive damage to lymphatic vessels with each episode. However, lymphoedema can worsen without infection – fibrosis, inactivity and increased fluid load all drive progression independently.

Primary lymphoedema occurs when someone is born with an underdeveloped lymphatic system, most commonly affecting girls during adolescence.

WHY EARLY DETECTION MATTERS

Early swelling does not always become lymphoedema but persistent oedema should never be ignored. Left unmanaged, protein–rich fluid triggers inflammation and fibrosis, causing structural changes that become increasingly difficult to reverse. Over 70,000 Australians are living with lymphoedema, many of whom passed through those early stages without realising it. Bioimpedance technology such as SOZO can detect fluid changes before visible swelling develops –particularly valuable for anyone who has undergone surgery involving lymph nodes, where baseline monitoring can catch changes before symptoms appear.

TREATMENT AND THE 2026 STANDARD OF CARE

Effective management draws on a range of well–researched tools. The four cornerstones of care are Manual Lymphatic Drainage – a specialised, rhythmic skin–stretching technique that stimulates the superficial lymphatic vessels – compression garment prescription, meticulous skin care to protect against infection, and lymphokinetic exercise. Supporting these are pneumatic compression devices and low–level laser therapy, both of which

have demonstrated particular value in softening fibrotic tissue and improving fluid clearance.

Research consistently shows that passive therapies perform significantly better when combined with exercise. The lymphatic system is movement–dependent; skeletal muscle activity and diaphragmatic breathing create the pressure changes that drive fluid through lymphatic vessels. This is the basis of lymphokinetic exercise and the foundation of programs like Lymphocise™, developed specifically to turn muscles into internal pumps for lymphatic health.

WHY MULTIMODAL CARE WORKS BEST

The most effective management plans are multi–modal and collaborative – no single discipline owns lymphoedema care. Physiotherapy and exercise physiology lead the movement side, while occupational therapy brings critical expertise in compression garment prescription and Manual Lymphatic Drainage – a skill set that crosses significantly into both disciplines. A working relationship with the treating medical team underpins everything – accurate diagnosis, early infection management and ongoing monitoring are what make every other intervention possible. Lymphoedema is a chronic condition, but with early recognition and the right team, outcomes can be significantly improved.

Tara McKenzie, Amee Rust and Nicole Syphers are the cancer rehabilitation and lymphoedema team at Central Coast Physiolates, Holgate – home of Lymphocise™. Bringing physiotherapy, occupational therapy and exercise physiology together under one roof, they deliver a genuinely collaborative model of lymphoedema care. Central Coast Physiolates – 216 Wattle Tree Rd, Holgate NSW 2250 | Phone: (02) 43655850 Instagram @womenshealthandmovement, @centralcoastphysiolates | FaceBook @centralcoastphysiolates

WHY LICENSED FINANCIAL ADVICE MATTERS MORE THAN EVER

BY SOPHIE DOYLE, RETIREMENT AND FINANCIAL AGED CARE SPECIALIST

As life becomes richer and more complex after 55, so do the financial decisions that shape your future. Here’s why trusted, licensed advice can make all the difference.

There’s a moment many people reach, often sometime after 55, when life starts to feel both full of possibility and just a little more complex.

You may be thinking about retirement, or perhaps you are already there. You might be supporting ageing parents, helping adult children, or simply wondering how to make the most of the next chapter. For some, it is about slowing down. For others, it is about finally having the freedom to do more of what they love.

Alongside these possibilities comes a series of important financial decisions, some small, some significant, and all connected.

This is where the right advice can make a real difference.

Many people assume financial advice is only about investments or superannuation. In reality, good advice is about helping you live well, with clarity and confidence.

At this stage of life, decisions are not made in isolation. Choices around your super, your family home, your income, and your estate plans all influence one another.

What might seem like a simple decision, whether to draw more income, help a child financially, or downsize your home, can have flow–on effects on your long term security, your Centrelink entitlements, and what you leave behind for your family.

“Information tells you how things work. Advice helps you decide what’s right for you.”

As your life evolves, so does the financial landscape around you. Having someone who can step back, look at the bigger picture, and guide you through those decisions can bring a real sense of calm.

As your life evolves, so does the financial landscape around you. Having someone who can step back, look at the bigger picture, and guide you through those decisions can bring a real sense of calm

We live in a time where information is easy to access. But information alone can only take you so far. It can explain how things work in general terms, but it cannot tell you what is right for you.

Your circumstances are unique. Good financial advice takes this into account

and helps you make decisions that are tailored to your life.

Sometimes it is only months or years later that the impact of financial decisions becomes clear. Drawing too much from super too soon, missing out on entitlements, or making decisions under pressure can affect your long term wellbeing.

When you work with a licensed financial adviser, there are important protections in place for you. Advisers are required to meet professional standards, act in your best interests, and be accountable for the advice they provide.

It also means your advice takes into account the full picture, including your cash flow, tax position, Centrelink, investments, and longer term goals, so you can feel confident nothing is being overlooked.

Often, the greatest benefit of working with a licensed adviser is not just the technical expertise, it is the support.

“At this stage of life, financial decisions aren’t just about numbers. They shape how you live.”

Having someone who can calmly guide you, explain your options clearly, and help you avoid costly mistakes can make all the difference.

While there is a cost to getting advice, many people find the real value comes from feeling confident in their decisions and having peace of mind about the future.

At this stage of life, financial decisions aren’t just about numbers. They shape how you live

Because at this stage of life, financial decisions are not just about numbers on a page. They are about your lifestyle, your family, and your sense of security going forward.

If you are feeling unsure about your next steps, you are not alone. You do not have to navigate it on your own. Seeking licensed financial advice is about having a trusted partner to help you make informed decisions at a time when it matters most.

Thinking about your next financial steps?

If you are considering your next steps and have not spoken to a financial adviser before, or it has been a while since you have, now could be a valuable time to get clarity. A simple conversation can help you understand where you stand, what your options are, and give you confidence about the decisions ahead. At this stage of life, it is not just about having information. It is about knowing what is right for you and feeling supported along the way.

If you would like guidance or simply peace of mind, we are here when you are ready. Call us: 02 4325 0884 | Email: erina@morgans.com.au | Visit us: 4/168 The Central Coast Hwy, Erina morgans.com.au/branch/Erina

Sophie Doyle is a Retirement and Aged Care Specialist based on the Central Coast. She works with individuals and families over 55 to navigate superannuation, retirement planning and aged care decisions with clarity and confidence. Sophie Doyle (AR No. 000470612) is an Authorised Representative of Morgans Financial Limited (AFSL 235410, ABN 49 010 669 726). The information in this article is of a general nature only and has been prepared without taking into account your objectives, financial situation or needs. Before making any financial decisions, you should consider whether the information is appropriate to your circumstances and seek professional advice where necessary. Information current as at 1 June 2026.

A 16–WEEK BOOST TO HELP YOU STAY INDEPENDENT AT HOME

For many older Australians, a fall, illness or change in mobility can make everyday tasks harder and put independence at risk. A new short–term support option from the Australian Government’s Support at Home program aims to help people recover and stay independent.

The Restorative Care Pathway provides short–term, focused support to help people stay independent at home. A team of allied health professionals and nurses works with each person to set goals, like improving strength, recovering after a hospital stay, or adjusting to a new health condition.

Restorative care differs from ongoing care because it typically lasts up to 16–weeks. During this time, people get targeted clinical support, regular check–ins, and a personal plan to help them reach their goals in daily life.

The main goal is early support, giving people the help they need before problems get worse. This approach builds confidence, helps people regain abilities, and lets them keep doing what they enjoy for as long as possible.

Karen Christensen, Allied Health Manager at ADSSI Limited, (of which Adssi In–Home Support is part of) said the program works closely with people after they have an aged care assessment.

“We often see people at a point where they’ve had a setback in their health or mobility, and they’re worried about losing their independence.”

“Restorative care gives them access to targeted support from allied health and nursing professionals, with a clear goal of helping them regain confidence and function so they can continue living safely at home,” Ms Christensen said.

To access the Restorative Care Pathway, people need an aged care assessment. During this process, an

assessor talks with the person to understand their needs and see if restorative care can help them reach their goals.

Referrals to the program depend on the assessment, with assessors and providers working together to ensure people receive the right support when they need it.

For communities across the Central Coast, the introduction of this pathway represents an important shift in how care is delivered, moving away from simply managing decline, towards actively supporting recovery and independence.

If you or someone you care about has had a recent change in mobility, health, or daily activities, consider asking about restorative care at your next aged care assessment. With the right support, many people can regain confidence,

feel better, and keep living safely and independently at home.

To learn more about aged care services, contact My Aged Care at myagedcare.gov.au or 1800 200 422, or talk to Adssi today, adssi.com.au or 1300 578 478.

About ADSSI Limited:

ADSSI Limited is a leading provider of aged and disability home care services in the Hunter and Central Coast regions. It operates multiple community care brands committed to delivering high–quality, personalised care. ADSSI Limited trades as Adssi In–Home Support, Beresfield Community Care, Dungog & District Neighbourcare, and Maitland Community Care Services.

READY TO START? Call 1300 578 478 or visit adssi.com.au to learn more about our services. Live your best life with care at home.

From maps

t o memories: how travel changed my life

BY IRYNA MACEY, CRUISE EXPERT AT CRUISE ADDICT

From Ny–Ålesund, home to the world’s northernmost post office, to Port Lockroy, home to the world’s southernmost post office, I have been fortunate enough to experience places that many people only dream of visiting.

Like many travellers, I have stood in front of some of the world’s most famous landmarks. I have admired the Eiffel Tower in Paris, gazed at the Great Sphinx in Egypt, walked through the Colosseum in Rome, crossed the famous Shibuya Crossing and enjoyed postcard–perfect views of Mount Fuji in Japan, posed beneath the Hollywood Sign in Los Angeles, walked along the Great Wall of China and visited iconic cities such as Dubai, Singapore, and London.

Yet when I look back on my travels, it is often the less famous places that hold the biggest place in my heart.

I fell in love with the dramatic beauty of Geirangerfjord in Norway, cruising between towering mountains and waterfalls. I stood in awe beside Goðafoss in Iceland, mesmerised by the raw power of nature. I wandered through the narrow streets of Sorrento in Italy, explored the tropical island of Langkawi in Malaysia, walked through the ancient ruins of Delos in Greece, and admired the magnificent Sultan Qaboos Grand Mosque in Oman.

Some experiences pushed me far beyond what I ever imagined possible. I dived beneath the icy waters of Antarctica, climbed Mount Etna during an eruption, walked among thousands of penguins and seals in South Georgia, visited a local grocery store in Greenland after admiring the turquoise waters of the Kangerlussuaq Fjord, swam with sharks in the crystal–clear waters of Le Taha’a in French Polynesia and enjoyed Brazilian seafood stew overlooking the harbour in Búzios.

Those moments reminded me that travel is not always about ticking famous landmarks off a list. Often, it is about discovering beauty in unexpected places.

My passion for travel started long before I boarded my first ship. As a little girl, I spent hours studying maps and atlases. I would memorise countries, capitals, oceans, and mountain ranges, dreaming of places that felt impossibly far away — the Amazon River, Sri Lanka, Antarctica, and countless destinations I hoped to see one day.

Travel was not something that came easily. Growing up in Ukraine, seeing the world required determination and sacrifice. I knew I had to create my own path to make those dreams a reality. That path led me to the cruise industry.

Working onboard ships allowed me to turn my passion into a career and made travel accessible in a way I never imagined possible. Over the years, I worked on some of the world’s largest cruise ships, carrying more than 4,000 passengers and 1,500 crew members. I also experienced life on small expedition vessels with only 300 guests and 200 crew, where exploration and destination immersion became the focus of every voyage.

Those experiences taught me that there is no single way to travel.

With my family, I have crossed the Pacific to Hawaii on a giant cruise ship packed with entertainment, restaurants, and activities. I have also explored the Greek Islands aboard smaller vessels that could access secluded harbours

and hidden gems that larger ships could never reach. During a bus trip through Central Europe, we had an unexpected two–hour stop in Budapest for an early morning coffee, giving us the chance to walk through empty streets and enjoy an unforgettable view of the Hungarian Parliament.

It reminded me that sometimes the most memorable travel experiences are the ones you never plan.

Travel has now taken me to all seven continents. I’ve swum in every ocean and explored remote islands, bustling cities, deserts, glaciers, rainforests, and tiny villages hidden far from the usual tourist trails.

Along the way, I have walked countless kilometres on my own. I have navigated unfamiliar streets without GPS, explored places without mobile phone reception, and found myself completely outside my comfort zone more times than I can count.

Those moments taught me one of life’s greatest lessons: sometimes the best discoveries happen when you do not know exactly where you are going.

Every destination teaches us about history, culture, nature, and people while inspiring curiosity and

new perspectives. Travel highlights the world’s diversity in languages, traditions, food, and landscapes while showing that people everywhere share many common hopes and values.

Travel has shaped who I am today. It has taught me resilience when plans changed unexpectedly. It has taught me independence when I found myself alone in unfamiliar places. It has taught me patience, confidence, adaptability, and gratitude.

For me, travel is not simply a hobby or a holiday. It is a passion. It is curiosity in motion. It is a lifelong journey of learning, discovery, and connection.

And no matter how many countries I visit, how many oceans I cross, or how

many miles I travel, I know there will always be another story waiting just around the corner.

Cruise Addict is hosting the Cruise & Beyond World Expo.

Discover destinations, ships, and travel ideas, meet Iryna and her team, hear from industry speakers, and get inspired for your next adventure.

26 July 2026

Gosford RSL, Central Coast

Scan the QR code for details or call 1300 076 101

Iryna is the owner of Cruise Addict, a Central Coast travel agency specialising in cruising. A former cruise ship crew member, she has spent more than 1,100 days at sea across all seven continents and visited almost 70 countries. Iryna shares real–life experiences to help travellers explore the world with confidence. iryna@cruiseaddict.com.au | cruiseaddict.com.au | 0400 448 772 | 1300 076 101

WINTER WELLNESS: Simple nutrition tips for seniors

BY THE DIETETICS TEAM AT COMMUNITY THERAPY

When winter arrives, staying healthy means paying a little extra attention to what we eat and drink. Keeping our immune systems strong and our energy up doesn’t have to be complicated!

THE HIDDEN WINTER NEED: WATER!

When we think of winter comfort, we usually think of warm coats and hot meals. But did you know that staying hydrated is one of the most important things you can do?

Did you know… Our natural sense of thirst weakens as we get older, and chilly weather masks it even further! Even if you don’t feel parched, dry indoor heaters and breathing crisp air cause your body to lose water.

Not drinking enough fluids can quickly lead to feeling confused, low on energy, or getting infections:

ƒ Fun Fact: You can eat your water! Cozy winter foods like hearty stews and warm vegetable soups

are fantastic for boosting your fluid intake while keeping you warm.

ƒ Warm up your drinks: If cold water doesn’t sound appealing, swap it for a warm herbal tea or hot water with a slice of fresh lemon. A hot chocolate or malted milk can be a great nourishing choice too!

POWER UP YOUR PLATE

To keep your body strong against winter bugs, it helps to include a colourful mix of everyday foods:

ƒ Protein: Keeps your muscles strong. Find it in chicken, lean cuts of red meat (beef, lamb), lean pork, fish (fresh or tinned), eggs, cheese, tofu, lentils, and nuts.

ƒ Healthy Fats (Omega–3s): Great for protecting your body. Found in oily

fish like salmon, as well as walnuts.

ƒ Calcium: Keeps your bones sturdy. Enjoy milk, yoghurt, cheese, or calcium–fortified plant milks.

ƒ Vitamin B12: Essential for nerve function and keeping your energy levels up. Look for it in meat, fish, milk, and eggs.

UNDERSTANDING VITAMIN D RISKS

Vitamin D keeps bones and muscles healthy, but getting enough can be tricky when we spend more time indoors.

Did you know… While small amounts of Vitamin D are found in eggs and oily fish, food only makes a small contribution. The sun’s ultraviolet (UV) radiation is actually our best natural source!

If you don’t feel like eating big meals, try “eating by the clock”. Instead of waiting until your stomach rumbles, try having small, frequent meals or snacks at the same times every day. This helps gently remind your body to feel hungry

As we age, our risks change. Certain groups are at a much higher risk of Vitamin D deficiency, including:

ƒ Older adults, especially those who are housebound or living in residential care.

ƒ People who are hospitalised for a long time.

ƒ Individuals with conditions causing fat malabsorption, like coeliac or inflammatory bowel disease.

If you are concerned, your GP can easily check your levels with a simple blood test and discuss tailored supplement options. Accredited Practising Dietitians can help you with this too.

EASY WAYS TO BOOST

YOUR APPETITE

If you don’t feel like eating big meals, try “eating by the clock”. Instead of waiting until your stomach rumbles, try having small, frequent meals or snacks at the same times every day. This helps gently remind your body to feel hungry.

Everyone is unique. For personalised, friendly advice tailored just for you, reach out to a doctor or an Accredited Practising Dietitian.

ABOUT COMMUNITY THERAPY

Community Therapy offers a convenient Mobile Allied Health Service to your

door. We support older adults, people living with disabilities, and children through mobile allied health services that come directly to you, helping you achieve your personal goals and making everyday life a little easier. Our multidisciplinary team includes Physiotherapists, Occupational Therapists, Speech Pathologists, Dietitians, Massage Therapists, Exercise Physiologists, and Allied Health Assistants. We provide dedicated support to individuals funded through Support at Home, the Commonwealth Home Support Program (CHSP), the NDIS, as well as those who choose to access our services privately.

We proudly deliver care across the Central Coast, Newcastle, Lake Macquarie, Hunter Valley, and Port Stephens.

Phone: 1300 031 935

Email: admin@communitytherapy.com.au www.communitytherapy.com.au

For more healthy eating tips, visit Nutrition Australia – https://nutritionaustralia.org/. For expert guidance on sun safety and vitamin levels, check out the Cancer Council Australia – https://www.cancer.org.au/. Images supplied by Community Therapy or generated by ChatGPT.

START THE CONVERSATION THAT MATTERS: Creightons Funeral Service hosts Dying to Know Day 2026

Talking about death isn’t always easy, but it is one of the most important conversations we can have.

On Saturday, 15 August 2026, Creightons Funeral Service is inviting the community to come together for Dying to Know Day 2026, a free informative event designed to empower individuals and families to make informed decisions about end–of–life planning. Hosted at Hillside Chapel, 57 Palmdale Road, Palmdale, the event will run from 10am to 2pm and is open to everyone.

Dying to Know Day (D2KDay) is a national Australian campaign held annually in August, encouraging people to have open and meaningful conversations about death, dying and end–of–life wishes. Since its launch in 2013, the initiative has helped thousands of Australians become stronger advocates for their own future planning, reducing uncertainty and ensuring personal wishes are understood and respected.

Creightons Funeral Service

Part of the Palmdale Group, is proud to

support this important movement by providing a welcoming environment where community members can learn, ask questions and access practical information from a range of trusted professionals.

Expert guidance from local professionals This year’s event features presentations and discussions from a diverse panel of guest speakers, covering key aspects of end–of–life planning, including:

ƒ Aubrey Brown Lawyers – Estate planning and legal considerations

ƒ Morgans Financial Ltd. – Financial planning and future preparedness

ƒ Elsies Retreat Palliative Care –Understanding palliative care services

ƒ NALAG – Grief support and discussions

ƒ Creightons Funeral Service – Funeral planning and memorial options

Attendees will have the opportunity to gain valuable insights, ask questions and access resources that can help them make informed choices for themselves and their loved ones.

Interactive displays and crematorium tours

In addition to guest presentations, the day will feature information stalls, demonstrations and interactive displays designed to help demystify end–of–life planning.

Guided crematorium tours will also be available, providing a unique opportunity for community members to better understand the process. As places are limited, tours must be booked in advance.

Whether you’re beginning to think about your future plans, supporting ageing parents, or simply wanting to learn more, Dying to Know Day offers a supportive and informative space to start the conversation. Best of all, attendance is completely free, and a complimentary BBQ lunch will be provided for all attendees.

Reserve your place today Creightons Funeral Service encourages community members to secure their seat and book a crematorium tour by calling 1300 130 955.

Join Creightons Funeral Service for a day of education, understanding and connection and take the first step in starting the conversation that matters. Scan the QR code for more information about the event.

– a real turn on!

BY BLAKE GRAY, PRINCIPAL AT APEX ESTATE AGENTS

In the recent May/June issue, we briefly discussed how to adapt and succeed in a changing market, such as in the adjustment we’re currently experiencing. We addressed five of the most common questions as coming from property sellers. The key takeaway from the article was that premium prices are still possible. It’s the shift in mindset and approach that produces the winning result.

There will be those of you who wish to sell in July and August, have plans to sell as Spring sets in around September, or perhaps your property is already listed ‘For Sale’, however, it’s not going as planned. This article is intended for you. Think of this as your pre–game huddle, just before stepping onto the real estate field. In this piece I’d like to imbue you with a sense of verve and bearing with regard to your campaign (whether it be forthcoming or already underway). After all, an adjusting market does have its challenges, but it certainly also has its rewards. And so, this article is specifically about encouraging you to think differently about energy and how to elevate it.

Here’s how to be a real turn–on in the market between now and Spring.

People talk about energy in varying

contexts all the time, but almost never is it clearly defined or explained in such a way that is actionable, sustainable or very much useful. Generally energy is just a synonym for enthusiasm, positive thinking, or improving morale. This is typically an accurate interpretation when it’s invoked by sales professionals and I’ve noticed it’s being mentioned quite a bit in the space recently. While I agree that morale is unquestionably an important ingredient in success, the fallacy here is that simply thinking positively and ‘keeping the energy high’ has some sort of lasting, tangible effect. I would submit that it does not, in fact, improve output, nor alter outcomes for the better in any measurable way because there’s no framework behind it. It’s analogous to holding a pre–game huddle to increase motivation for a match in which no gameplay and no strategy has been set with which to

After all, an adjusting market does have its challenges, but it certainly also has its rewards

direct this motivation, thus it quickly evaporates. We must attempt to view energy in a new way.

I think clarity is important. So through this new lens, I shall do my best to define what we mean by energy, suggest how to quantify it, and most importantly, detail how it’s perceived and exchanged in property sales, all in a manner that actually translates into calculable actions that produce results.

In the context of selling real estate we can talk about energy in the following conceptual way.

Any property transaction comprises two separate hemispheres. In one hemisphere is the campaign (the seller; the agent(s); the marketing and pricing) and in the other is the marketplace (the buyers; the viewing audience; consumers of real estate content). There is always friction between these two halves. The more friction, the lower the potential offers and the less likely a sale is to take place. In the most

basic sense we can define energy as it relates to each hemisphere. From the perspective of the campaign, energy is the total level of responsiveness, engagement and interest received from the marketplace. From the perspective of the marketplace, energy is the total level of clarity and appeal created by the campaign. The greater these two, the less friction between them.

Therefore, in this conceptualisation, a high–energy campaign is one that proactively anticipates what the marketplace will find attractive. It then follows that a campaign that finds renewed energy is one that reflexively and effectively responds to the energy it receives from the marketplace – in a fashion that amplifies the resolution of its attractiveness. In other words, a high–energy campaign should start with strong conviction, then listen to the marketplace and evolve (upscaling its qualities and minimising its liabilities as it does so).

Now a quick word on morale. Your sales agent acts as the conduit for the transferring of this energy between the two hemispheres. A

In other words, a high–energy campaign should start with strong conviction, then listen to the marketplace and evolve (upscaling its qualities and minimising its liabilities as it does so).

skilled representative actively filters this energy for the most valuable information and in turn provides practical, evidence–based direction

for moving forward. This in itself will build reassurance and morale inside your campaign as a matter of course, as it provides the basis for the missing framework we spoke of earlier.

Conceptualise energy in this new way and you’re sure to become an appealing player on the real estate field.

For more information on some supplementary techniques for designing an attractive campaign and being a real turn–on in the market, please refer to previous issues of both On the Coast Families and On the Coast Over 55.

Every dollar of your ticket purchase goes to Neuroscience Research Australia (NeuRA) an independent, not–for–profit, medical research institute dedicated to improving the lives of people living with brain and nervous system disorders, including Dementia.

Includes Sally Maer world renowned Cellist, David Kirkpatrick (son of Slim Dusty), Kim Cannon, famed Harpist, and author of “How Music Heals Us”, the Central Coast Hummingsong choir, as well as incredible Alumni and present music students performing songs that will move you to tears.

DATE: Wednesday 12 August

6.30pm to 8.30pm

$39 per person or $30 p.p. for groups of 8+

LOCATION: Central Coast Grammar School Performing Arts Centre –1 Arundel Rd Erina Heights, accessible access, theatre parking available.

Booking details: Call Box Office on 02 4365 8497 to secure your mobility restricted seats or your group booking or scan the QR code to purchase your ticket.

The Cultured Coffs

We take a look at another side of

Coffs Harbour

Coffs Harbour is aptly named. Last time I was here I got COVID – my wheezing chum coughed on me. But this time we’re eschewing vaccinations and the Big Banana to explore another side of this sunny coast.

QUALITY HOTEL CITY CENTRE

Our digs for this tropical sojourn is the Quality Hotel City Centre, which manages the rare trick of being central without feeling like it. Plenty of places along the Pacific Highway offer convenience with a side of truck noise, but this one sits politely back from the road behind a stretch of green, as if it values a good night’s sleep as much as you do. Our King Suite leans more apartment than hotel – smart little kitchen, enough space to swing a weekend mood, and a bathroom that feels faintly rockstar, all clean lines and confidence. It’s an easy 300 metres into Coffs Harbour’s CBD, and only a short drive to beaches where the Pacific does its endless show–off routine, or inland to rainforests that smell like damp earth and good decisions—where we’re heading. There’s a tidy pool and lounging area for the horizontal phase of your holiday, and a breakfast buffet that’s well–organised, well–priced, and refreshingly free of chaos. We arrive curious and leave quietly impressed.

On the day we arrive, we catch a show at the historic Memorial Jetty Theatre. Later that evening we drive to Sawtell for a jazz trio at the Spare Room, where they host jazz three nights a week.

INTO THE HINTERLAND

The following day we eschew the beaches and point our Kia west, climbing gently into the hilly villages of the Coffs hinterland. First stop: the North Coast Regional Botanic Garden – a lush, slightly humid oasis where the air smells faintly of damp earth and ambition. We’ve always had a soft spot for a good botanic garden, and this one delivers: a thoughtful blend of native and exotic plantings laid out with just enough order to make you feel clever as you wander. It’s open daily from 9 to 5 and, pleasingly, free! – no turnstiles, no guilt. We drift from India to Africa to Japan without so much as a passport check, each section distinct yet somehow harmonious, like a well–curated dinner party of plants. It’s calm, quietly impressive, and very easy to lose track of time in the greenery.

CORAMBA

Our first tropical village in the hinterland is Coramba, sitting just inland from Coffs Harbour like a town that wandered off the highway and decided it preferred birdsong to traffic. The old North Coast railway still slips through, though the station – shut since 1922 – feels more ghost than infrastructure, as if waiting for a train that politely declined to return. In the 1890s they chased gold here; these days

the real treasure is a cold beer at the pub (which we enjoy), the smell of petrol and frying chips drifting from the servo, and the slow choreography of locals moving between post office and café. Psst! There’s a monthly market here too.

NANA GLEN

Our next village is Nana Glen, tucked into the folds of the Orara Valley. It feels like a place that runs on fresh air, muddy boots, and the faint aroma of something excellent coming out of an oven. The hills roll in soft green waves, cows look faintly philosophical. There’s a general store where time slows to the pace of

conversation, a tennis court that’s seen more gossip than grand slams, and a quiet rhythm to life that suggests no one here is in a tearing hurry – unless the bell rings for another round.

GLENREAGH

After Nana Glen, I’m expecting the next village to be called Auntie Beryl. But Glenreagh, further up the valley, feels like a town that remembers when steam was king and sees no reason to rush the present. The old timber mills may have quietened, but the scent of sawdust still seems to linger in the air, mixing with eucalyptus and the promise of rain. On weekends, the Glenreagh Mountain Railway rattles back to life, its carriages clanking and sighing like an old storyteller clearing its throat. There’s a general store, a pub with a giant dog out front, a tennis court that’s hosted more chatter than competition, and a pace so unhurried you half expect the clock to ask you to slow down.

MUSEUMS WITH CHARACTER

The following day, being a classic car

ESSENTIAL

tragic, we visit the National Holden Motor Museum, where nostalgia arrives in a glossy coat of paint and the faint whiff of vinyl seats baking in the sun–rows of lovingly polished Holdens that once ruled Australian roads, each one a chrome–trimmed time machine back to family road trips and servo pies. Just next door, the Australian

There’s a general store where time slows to the pace of conversation, a tennis court that’s seen more gossip than grand slams, and a quiet rhythm to life that suggests no one here is in a tearing hurry –unless the bell rings for another round

WEBSITES Destination info: Destination NSW –www.visitnsw.com/destinations/north-coast/coffs-harbour-area/ coffs-harbour

Local tourism: Coffs Coast – www.coffscoast.com.au

Accommodation: Quality Hotel City Centre – www.choicehotels.com

Attractions: North Coast Regional Botanic Garden –www.coffsbotanicgarden.com.au

Hinterland villages: Discover NSW hinterland drives –www.visitnsw.com/things-to-do/drives/coffs-coast-scenic-drive

Events and markets: Coffs Harbour City Council –www.coffsharbour.nsw.gov.au

Museums: National Holden Motor Museum – www.holdenmuseum.com.au

Australian Cartoon Museum (home of the Bald Archy Prize) –www.cartoonmuseum.com.au

Cartoon Museum houses the irreverent Bald Archy Prize, where portraits lean mischievously off–centre and the nation’s high and mighty are cheerfully taken down a peg or two – proof that in Australia, even our art prefers to have a bit of a laugh. We love the portrait of Albo riding a kangaroo and Bob Katter being, well, Bob Katter.

QUALITY HOTEL CITY CENTRE AT A GLANCE

Address: 22 Elizabeth Street, Coffs Harbour NSW

Phone: (02) 6652 6655

Website: www.choicehotels. com/new-south-wales/coffsharbour/quality-inn-hotels/ au975

Rooms: King Suites, Executive Rooms, Family options

Features: Swimming pool, on–site restaurant and bar, free Wi–Fi, free parking

Standout: Quiet location set back from the highway; spacious suites with kitchen facilities

Distance: 300m to Coffs Harbour CBD

Nearby: Beaches, marina, rainforest hinterland

Rates: From approx. $150–$220 per night (seasonal)

Good for: Couples, business travellers, and anyone who values a decent night’s sleep without traffic noise and likes to cook in their room one night

When

Protecting your retirement: understanding superannuation in family law

BY SHEREE ORBELL, SOLICITOR DIRECTOR AT ORBELL FAMILY LAWYERS

a relationship ends, most people focus on immediate concerns such as where they will live, how their finances will be managed, and what the future will look like. One asset that is frequently overlooked is superannuation.

Because superannuation is generally inaccessible until retirement, many people assume it sits outside the property settlement process. In fact, under Australian family law, superannuation is treated as property and can form an important part of a property settlement following separation.

For many Australians, particularly those approaching or enjoying retirement, superannuation represents decades of hard work and careful planning. Understanding how it may be treated after separation is an important step in protecting your long–term financial security.

The team at Orbell Family Lawyers explains how superannuation is treated in family law matters and why it can play a significant role in achieving a fair outcome.

IS SUPERANNUATION INCLUDED IN A PROPERTY SETTLEMENT?

The short answer is yes. Although superannuation is held in a separate fund and cannot usually be accessed immediately, it is considered part of the overall asset pool when a property settlement is negotiated or determined by the Court.

Superannuation may be dealt with in several ways, including:

ƒ Being included as part of the overall asset pool.

ƒ Remaining with the individual who owns it.

ƒ Being offset against other assets.

ƒ Being formally split between the parties.

Importantly, this does not mean superannuation is automatically divided equally. Nor does it mean one person loses half of their superannuation. Every matter is assessed according to its own circumstances.

WHY SUPERANNUATION MATTERS

For many Australians, superannuation is one of their most valuable assets. This is particularly true for people later in life who have spent decades building their retirement savings.

Superannuation often becomes a significant issue in:

ƒ Long–term marriages or de facto relationships.

ƒ Matters involving parties approaching retirement.

ƒ Relationships where one person spent substantial time caring for children or family members.

ƒ Situations where there is a

For many people over 55, superannuation represents decades of hard work and careful planning. Understanding how it may be treated after separation is an important step in protecting your financial future

significant difference in income or earning capacity between the parties.

For example, one party may have accumulated a substantial superannuation balance through years of full–time employment, while the other may have a much smaller balance because they took time away from paid work to care for children or support the family.

In these circumstances, superannuation can be an important factor in achieving a fair and equitable outcome.

HOW IS SUPERANNUATION CONSIDERED?

When determining a property settlement, the Court looks at the overall circumstances of the parties rather than considering superannuation in isolation.

Factors that may be considered include:

ƒ Financial contributions made during the relationship.

ƒ Non–financial contributions, such

as homemaking and parenting.

ƒ Future needs and financial circumstances.

ƒ Current and future earning capacity.

ƒ The overall fairness of the proposed outcome.

In some cases, parties may agree that one person retains a larger share of the superannuation while the other receives a greater share of assets such as the family home or other investments.

In other matters, a formal superannuation split may be appropriate.

WHAT IS A SUPERANNUATION SPLIT?

A superannuation split does not involve withdrawing money from a superannuation fund and paying it directly to the other party.

Instead, a portion of one person’s superannuation entitlement is usually transferred into the other person’s superannuation account. The money remains preserved and cannot generally be accessed until retirement or another condition of release is met.

Different types of superannuation interests are treated differently. While standard accumulation funds are generally straightforward, defined benefit funds, government schemes, and self–managed superannuation funds can involve additional valuation and procedural requirements.

WHY PROPER DOCUMENTATION MATTERS

If parties agree on how superannuation will be dealt with, it is important that the agreement is properly documented.

Superannuation funds have strict legal requirements before they will implement a split. Informal agreements are generally insufficient.

Superannuation arrangements are commonly formalised through:

ƒ Consent Orders; or

ƒ Financial Agreements.

Proper documentation helps ensure the agreement is legally binding and can be implemented by the relevant superannuation fund.

LOOKING BEYOND TODAY

When negotiating a property settlement, it is important not to focus solely on immediate assets or short–term financial pressures.

For many people over 55, there may be limited opportunities to rebuild retirement savings following separation. Decisions made during a property settlement can therefore have a lasting impact on financial security, lifestyle, and retirement plans.

This is particularly important in long–term relationships where one party may have spent years out of the workforce caring for children or supporting the family. While one person may have accumulated substantial superannuation over time, the other may have significantly lower retirement savings despite making valuable contributions to the relationship.

Obtaining legal advice early can help you understand the true value of your superannuation interests, identify whether a superannuation split may be appropriate, and ensure your property settlement properly addresses both your current and future needs.

MORE THAN JUST SUPERANNUATION

While superannuation is an important piece of the puzzle, it is only one part of a property settlement.

An experienced family lawyer can also help you understand:

ƒ How the family home and other assets should be treated.

ƒ Whether a future needs adjustment may be appropriate.

ƒ The impact of retirement, health

This is particularly important in long–term relationships where one party may have spent years out of the workforce caring for children or supporting the family. While one person may have accumulated substantial superannuation over time, the other may have significantly lower retirement savings despite making valuable contributions to the relationship

issues, or reduced earning capacity on a property settlement.

ƒ How self–managed superannuation funds are dealt with after separation.

ƒ The legal requirements for documenting agreements to ensure they are binding and enforceable.

ƒ Whether a negotiated settlement is fair and equitable in the circumstances.

Obtaining advice early can provide clarity, reduce stress, and help ensure your financial future is protected.

NEED GUIDANCE?

At Orbell Family Lawyers, we understand that property settlements can feel overwhelming, particularly when superannuation, businesses, or long–term financial security are involved. As a specialist family law firm based on the Central Coast, our experienced team regularly assists clients navigating complex property settlements, including matters involving superannuation splitting and financial disclosure.

The loop that runs a relationship

BY LEIGH WALLACE, COUPLES THERAPIST AT HEART & MIND COLLECTIVE

Couples in mid and later life face many challenges. The “sandwich generation” supports not only the needs of elderly parents who face health issues and decreasing independence, but also adult children who may require support with their children or perhaps even need to move back home. Then there is financial pressure, personal health issues, and adjusting to retirement, to name but a few.

Couples can have trouble having conversations about these stressors. A common relationship dynamic is when one partner tends to initiate the hard conversations whilst the other partner tends to avoid raising or engaging in these conversations. In Emotionally Focused Therapy for Couples (EFCT), the partner who initiates is known as the “pursuer” and the other partner is the “withdrawer”.

The pursuer will often raise an issue when they can no longer tolerate the anxiety it induces in them. The

hope is that talking through the issue with their partner will bring them support and connection, and change the situation for the better. However, the underlying anxiety can cause the pursuer to come across as critical or blaming. The withdrawer feels it is unhelpful to discuss things when emotions are high and feels that taking time out will cool things down. They withdraw to soothe the emotions evoked by the pursuer’s attack or neediness, and to protect the connection in the relationship. Withdrawers are often unaware

that this motivation lies beneath their responses. Withdrawers may self–regulate by completing chores or pursuing their own interests, leaving pursuers feeling unheard and dismissed. Some withdrawers respond by problem–solving because this strategy has been successful in other areas of their lives, such as at work. Other withdrawers become defensive and try to explain their

A common relationship dynamic is when one partner tends to initiate the hard conversations whilst the other partner tends to avoid raising or engaging in these conversations

thoughts or actions, or the flaws of the pursuer’s argument, hoping that if their partner can just see things differently, they would not feel so upset. This

can leave the pursuer feeling like no responsibility is being taken or that their partner is gaslighting them.

The end result is that the withdrawer feels attacked and retreats whilst the pursuer feels abandoned and becomes even more anxious, which leads to them raising the issue again, desperately hoping to get through to their partner this time. Each partner’s coping strategy triggers danger signals in the other partner’s nervous system, with each successive round reinforcing the distance between them. This is known as ” the negative cycle” in EFCT.

Many years of negative cycles will leave the pursuer exhausted from carrying all the protest in the relationship. They are fed up with being the one to raise the difficult issues and feel like they are the only one who is bothered to try. The pursuer feels ignored, dismissed, that they are not a priority, and possibly that they value or need the relationship more than the other person. They carry a sense of panic, desperation and hopelessness that things will stay “broken” and never be fixed. The withdrawer is exhausted from carrying all the calm in the relationship. They feel constantly criticised, blamed, misunderstood, and that they can never do anything right in the eyes of their partner.

So how do couples get out of this

mess? Each partner needs to learn some new moves when engaging in tough conversations. The pursuer’s main job is to soften their delivery. This is done by naming their feelings instead of what their partner has done wrong. Consider the difference between “I miss you and I would love to catch up” and “You obviously can’t be bothered to spend time with me anymore”. It is also helpful to give a heads up when you want to talk about something and to set a time limit on the discussion. Safety is built in a withdrawer’s nervous system when they do not feel ambushed or that there will be no end to the talking. Withdrawers need to make their partner feel heard and seen. This is best achieved by responding with validation. Say something about how their feelings make sense or that you

understand why they feel that way. Instead of offering solutions, promise to be by their side through the problem. This calms a pursuer’s nervous system instantly.

theheartandmindcollective.com.au EFCT (Emotionally Focused Therapy for Couples) offers far more than communication skills or strategies for conflict resolution, and can help couples to build the loving, secure relationship they have been longing for at any stage of life

These new moves may sound simple, but years of negative cycles can create many blocks to successfully implementing them. Couple therapy can help work through these blocks by guiding each partner to explore their characteristic moves and see their partner’s moves in a new light. Pursuers may need professional support to learn how to self–regulate so that their distress can be conveyed in a way that lands well on their partner. Withdrawers may need professional support to learn to engage with their own emotions so that they are then able to engage with their partner’s emotions.

EFCT offers far more than communication skills or strategies for conflict resolution, and can help couples to build the loving, secure relationship they have been longing for at any stage of life.

Nutrition and sleep

BY CARIN CLEGG, ACCREDITED PRACTISING DIETIAN

Sleep can often be under–valued, however, prioritizing sleep, can have a huge impact on our health and life in many ways. Sleep requirements change over our lives. If we are unwell, sleep deprived or healing from a significant injury, we will need more.

The average requirements are:

ƒ 0 – 2 year olds: 11 to 17 hours

ƒ 3 – 12 year olds: 9 to 13 hours

ƒ 13 – 17 year olds: 8 to 10 hours

ƒ 18 – 65 year olds: 7 to 9 hours

ƒ Over 65s: 7 to 8 hours

Not getting enough sleep can cause fatigue, poor concentration, a reduced ability to self–care, impact learning, work performance and participation in leisure and physical activities that we enjoy.

From a nutrition perspective, poor sleep can directly impact our food choices due to low energy levels and reduced cognitive ability to be able to meal plan, shop, cook and eat a nutritionally balanced diet. This can include ensuring meals are balanced in the right portions and nutritious snacks are eaten to give your body all the nutrients it needs over the day.

Poor sleep can impact our connection with our body’s natural hunger regulation. When we do not get enough sleep, our hunger hormone, grehlin, is more active and makes us feel hungrier over the day which can impact our food choices, often going for those high energy foods which can increase unwanted fat stores.

Not getting enough sleep can also contribute to skipping breakfast, which, research shows, impacts the likelihood of eating more discretionary foods and not meeting the body’s nutrition needs. Skipping meals can contribute to a reduced metabolic rate, reduced blood sugar control and increases unwanted fat stores which can lead to chronic diseases like diabetes and heart disease.

Did you know we burn more energy when sleeping than watching TV? When

we sleep, our body heals and regenerates all the cells in our body. As we sleep, we burn fat as our main energy source. Therefore, poor sleep can lead to reduced muscle mass and increase fat stores.

ACTIVITY

ƒ We know screens can activate the brain and central nervous system to make sleep more difficult and limiting to 2 hours a day for leisure is recommended. You may need less if you find this does not help.

ƒ Including cardio and weight bearing activity for at least 30 minutes most days is recommended for optimal health and wellbeing including good sleep. You may need more if you find this is not enough.

ƒ Choosing physical activities that are social and that you enjoy are the best to ensure you continue doing them long term and you feel happy at the end of your day and you feel your body needs a good night’s sleep.

If you have trouble going to sleep and staying asleep, there can be a number of things that can help:

ƒ Plan to go to bed at the same time every night so you get the number of hours your body needs.

ƒ For at least half an hour before bed, turn off all screens, dim the lights and do a relaxing activity such as reading, journalling, playing cards, (not on a screen), yoga, mediation, breathing exercises, sleep visualization, listening, singing or playing music.

ƒ Avoid caffeine including black or green tea, coffee, cola, guarana drinks, chocolate and chocolate flavoured foods. Caffeine is a diuretic and known to contribute to sleep disturbance, heart palpitations and anxiety. Caffeinated beverages are not recommended for children for this reason. There is not a known recommended level of caffeine for people who have anxiety or suffer from sleep disturbance.

ƒ Avoid alcohol, another substance known to impact sleep.

ƒ If you wake up to go to the toilet, avoid drinking for 2 hours before bed and be mindful of whether you have trained

yourself into the habit of waking up to go to the toilet unnecessarily.

Did you know we burn more energy when sleeping than watching TV? When we sleep, our body heals and regenerates all the cells in our body. As we sleep, we burn fat as our main energy source. Therefore, poor sleep can lead to reduced muscle mass and increase fat stores

NUTRITION DEFICIENCIES

ƒ Iron deficiency is very common. About 20% of 3 year olds and up to 50% of women are iron deficient. Iron deficiency can contribute to sleep disturbance amongst other symptoms of poor concentration, fatigue, irritability and hyperactivity in children. Iron deficiency can often be seen with zinc and magnesium deficiency.

ƒ Vitamin B12 deficiency can often go hand in hand with iron deficiency and can contribute to fatigue and sleep changes.

ƒ Vitamin D deficiency can impact your circadian rhythm and sleep.

It is highly recommended not to just take a supplement if you find levels are low, but also consult an Accredited Practising Dietitian to have a nutrition assessment to uncover the reasons why your levels are low. You will get individualized support to make changes to your ‘diaita’ or ‘way of life,’ addressing sleep, physical activity and food intake to foster a positive relationship with food and your body for optimal health and wellbeing.

Carin Clegg is a Paediatric Dietitian and Fitness Professional at Bright Diets with an interest in sustainability. Carin wants everyone to be clever about their eating to feel happy, healthy and vibrant! Reach out at 0413 774 411 | www.brightdiets.com.au or on the socials.