My friend Lisa asked me a few questions about keeping well this winter. We got down to the nitty gritty of what really makes us sick, what we can do to stop getting sick and finally, what we can do if we do end up being unwell.
It feels like flu season has really set in here in Perth as I am hearing of lots of people feeling unwell and struggling to 'shake their sickness.'
(Hint: let's work on that immune system, prevention is better than cure!)
Here's what I had to say and if you're looking for more tips on staying well this winter you can have a read here. I also really recommend 'getting your soup on' over these colder days. I have shared plenty of delicious, warming, healthy winter soup recipes for you to try.

What is it about the colder months of winter that bring about colds and flus?
This is a great question and is one that is
still being researched extensively today.
· The strain of flu changes so quickly from year to year that our body doesn’t recognise the new virus and in a sense we lose our immunity towards it
· Germs love the cold weather and can live for longer in a cold, dry environment, which is what we experience during winter
· Other theories suggest that because we spend more time indoors in winter, we are exposed to less sunlight, which lowers our vitamin D levels hence weakening our immune system and leaving us more likely to catch a cold. Spending so much time indoors and in closer proximity to other people who might be infected may also be a contributing factor

Sleep is essential for our health and wellbeing, as it rejuvenates the mind and rests the body. Before the advent of electricity, people used to sleep from sunset to sunrise; a healthy 8-10 hours. However, our fast paced and high-tech world is resulting in people getting less and less sleep. Insomnia can be extremely dangerous, as it is strongly linked to depression and has various other adverse effects ranging from impaired judgment and coordination to a deterioration in physical condition. The following tips should put you on the right track to a good night’s sleep.
Exercise
This might seem obvious, but is often overlooked: in order to sleep well you first need to get tired. Physical activity of any kind helps release endorphins that are proven to bring down stress levels and contribute to a healthy sleeping pattern. Jogging, cycling, or any other outdoor activities have the additional benefit of boosting melatonin levels, which are crucial for regulating sleep-wake patterns.
The bedroom
Your surroundings have a big role to play in how well you sleep. If your bed is lumpy, or lacks the support you need, you are unlikely to have a rejuvenating sleeping experience. Ideally, the bedroom should have little more than a bed in it. Televisions, lap tops, smartphones and other electrical appliances are the enemies of good sleep, and should be removed from the bedroom altogether. We were designed to sleep in the dark, and there is not much arguing that fact.

Gut health is all the rage at the moment. A buzz word if you like. Everyone is talking about it, everyone is researching it, everyone is doing it.
And rightfully so. A healthy gut is absolutely essential for a healthy mind and healthy body.
Are you one of those people who is a bit confused as to how to actually get a healthy gut or heal your (unhealthy) gut?
There is so much information out there that it can be really overwhelming and confusing to even know where to start.
I wanted to provide you with a range of simple, easy options that you can eat everyday to support your gut and feed your good bacteria.
Of course, all the fermented foods like kimchi, sauerkraut, keffir and kombucha are still great for a healthy gut but there are still plenty of other foods which you can include in your diet that will make your good bacteria love you!

Last week, Perth's Child Health Network held an event for parents and teachers in the community to discuss the impact of screen time on child development and how you can find a balance in your home.
Below are 10 take home tips that we shared and you can implement in to your home.

Health professionals on the panel:
Dr. Magda Lipnicka Chiropractor, Young Chiropractic
Dr. Liz Wason Behavioral Optometrist, Eyes on Oxford
Stephanie Einhorn Kinesiologist, The Wellness Web
Cally Smith Occupational Therapist, The Movement and Me
Dr. Lillian Fawcett Reading & Spelling Doctor, Cracking the ABC Code
Dr. Heidi Chin Podiatrist, Pulse Podiatry
To find out more about The Child Health Network, please visit our website.
Bedtime with kids can be tricky at the best of times, so when you have an anxious, sensitive or over emotional child, it can become a real challenge.
The most important thing to remember is that your presence provides a feeling of safety for your child.
You allow them to feel safe I themselves and in the world around them.
The thought of having to leave you to be alone and often in a dark room can bring up a lot of fears for children.
This is why nurturing, soft touch and consistent calming reassurance will be crucial throughout the whole bedtime process.

Here are some things to try and see what works for your family.
1. Establish a good nighttime routine that works for you and stick to it. The consistency and structure will be comforting to them.
2. Get them outside and barefoot for some exercise and fresh air about 3-4 hours before their bedtime.
3. No screen time (TV, Ipad or games) or stimulation at all after dinner. This is a time to wind down so our brains can start to relax and quiet down.
4. Use lavender oil
in their bath and you can
also try some magnesium flakes.
These are both calming and relaxing for the mind and body.

Life can be busy and sometimes our best intentions of preparing good food, eating healthily and exercising well can all fall by the way side.
When things get too hectic, try not to get worked up, be as flexible as you can and just do your best.
Here are 5 food types that I try to include in my diet everyday...

- Olive oil and olives - full of antioxidants and good fats. Olives are also great for women and ovarian health. It is best to have it as is rather than heating it.
- Nuts and seeds - A great protein source and also lots of good fats to be found in all the different variations. They make a healthy snack!
- Fresh fruit and vegetables - Eat as many colours as you can, it is all about variety. Packed with fibre and nutrients, this is sure to keep your bowels healthy.
- Anything green - Your mom was right, 'eat your greens.' Lots of ways to include them in your diet, throw them in a salad, add them to your morning smoothie or sauté them for a healthy side dish with coconut oil, herbs, garlic and chilli.
- Prebiotic foods - these will help you to balance your gut health and give your body what it needs to repopulate and fuel your good bacteria. It's all about gut health at the moment and this is fundamental to optimal health and wellbeing. Try eating more raw onion, leek, garlic and asparagus or try things like sauerkraut, kimchi and kefir.
As always, make water a priority and stay hydrated! This alone can solve the majority of health concerns.
What is an acupoint?
Acupuncture points (also called acupoints) are locations on the body that are the focus of acupuncture or acupressure treatment.
Acupressure is one of the many therapies that has stemmed from Traditional Chinese Medicine theories. It is often used to promote relaxation and restore balance to the body in order to improve overall health and well-being.
Acupressure works on specific acupoints found along the channels or meridians in the body, where energy or ‘qi’ flows. When there is blocked energy or a disturbance of energy in the meridians, illness or disease may occur.
Acupressure aims to restore balance to these channels in order to create harmony in the system and allow qi to flow normally again.
There are some really valuable acupoints that we can easily use on others or ourselves for everyday ailments.
