There is a particular cruelty in arriving on a Cunard cruise as someone who has spent a full year learning to dance, only to discover that the Atlantic Ocean does not care.

Twelve months ago I walked into an Arthur Murray dance studio with the reasonable ambition of becoming a person who could dance. Not a competitive dancer — just someone who, when music plays and a dance floor appears, does not have to pretend they need the bathroom. After a year of weekly lessons I had arrived at something approaching competence in six dances: waltz, foxtrot, tango, cha cha, rumba, and jive.

I boarded the ship feeling, if not exactly confident, then at least prepared.

The ocean had other ideas.

What a Year of Arthur Murray Gives You (And What It Doesn’t)

A year of ballroom dancing teaches you to listen to music differently — to hear the beat as structure, to feel the phrase of a melody and understand where the floor lives beneath it. It teaches you about connection, about the extraordinary subtlety of lead and follow. It teaches you that the waltz is controlled falling, that the foxtrot is deceptively difficult, that the tango is less about passion and more about precision, and that the cha cha will humble you for months before it suddenly, inexplicably, clicks.

What it does not teach you is how to do any of this when the floor moves.

This seems like a reasonable gap in the curriculum. Dance studios are, sensibly, built on land. The floor at Arthur Murray is flat, sprung, utterly stationary, and entirely predictable. You build your muscle memory on a surface that cooperates. Then you get on a ship and discover that everything you’ve learned is stored in a body that now has to simultaneously execute a waltz box step and quietly negotiate with its own vestibular system about which way is down.

The Queens Room: Magnificent, Gently Swaying

Every Cunard ship has a Queens Room — a proper grand ballroom with high ceilings, crystal chandeliers, a gleaming dance floor, and resident musicians who create that "Bridgerton" moment.

And then you step onto the dance floor and the ship moves, and your bodt — which has spent a year learning exactly where to put its weight — makes an executive decision that is entirely its own and bears no relationship to the foxtrot you were attempting. The instructor’s advice, delivered with a patient smile, was this: don’t fight the ship. Soften your knees, lower your centre of gravity, and let the movement flow through you rather than brace against it. This, she noted, will be good for your dancing — the softness through the knees that a ship demands is exactly what ballroom technique requires anyway.

I did not immediately find this comforting. But by day three, something had shifted.

The Specific Problem of Different Dances at Sea

Not all dances are equally affected by the motion of the ship, which introduces a fascinating new variable into the question of what to attempt on any given evening.

The waltz, with its flowing rotational movement, is almost manageable in a gentle swell. The foxtrot is trickier — the travelling nature of the dance means you cover ground, and the direction you think you’re heading and the direction the ship is gently redirecting you towards are not always in agreement.

The cha cha and rumba — the Latin dances, grounded and largely stationary — transfer surprisingly well. The hip action that Arthur Murray spent months trying to get me to produce naturally becomes easier when your hips are genuinely having to respond to external movement. I am not saying the ocean improved my Latin. I am saying the ocean and Latin dance have a similar energy.

The tango is its own catastrophe. The tango is a dance of precision and control, of stillness and sudden decisive movement. It does not negotiate. It does not absorb. When the ship surges, that conviction takes you somewhere that is not on the syllabus. I am attendind the tango lession today at 12.15 we will see if the teacher can provide inspiration for the challenge,.

And then there is the jive.

Jiving in the Yacht Club at Sea: A Cautionary Tale

The Yacht Club on Level 10 is a lovely venue — relaxed, unpretentious, brilliant for an evening when the Queens Room was moving into dance party mode. It also sits higher in the ship, which means that in any kind of swell, the movement is considerably more pronounced than on the lower decks. This is useful to know before you attempt to jive there.

The jive, for those who haven’t tried it, is an exuberant, fast-footed dance built around bouncing footwork, sharp direction changes, and a considerable amount of movement through the hips and legs. It is very fun on stable ground. On Level 10 in a swell, it is something else entirely.

I attempted to jive in the Yacht Club on an evening when the Atlantic had decided to make its presence felt. What followed was less dance and more adventure — a glorious, unscripted series of near-misses, unexpected direction changes courtesy of the ship rather than the choreography, and a great deal of genuine, helpless laughter. Balance, which the jive demands you maintain while also bouncing energetically on the spot, becomes a negotiation when the spot itself is moving. We attempted a jive in these conditions because there were only a few couples in the venue and surprisingly managed most of it with a couple of spectacular sways where we grabbed each other to stay upright. We both fell into the general goodwill of everyone around us, who were experiencing similar difficulties and finding them equally hilarious.

It was, without question, one of the most fun evenings of the entire voyage. If you are going to lose your footing, lose it laughing.

Practical tip:

Save the jive for calm seas or lower decks. Or don’t, and enjoy the consequences.

A Very Practical Tip: Make Friends With Your Waiter

This applies at sea and ashore, but especially at sea. Your dining room waiter is one of the most valuable relationships you can cultivate on a cruise ship. They know the kitchen, they know what’s possible, and if you’ve taken five minutes to be genuinely warm and human with them — rather than simply a table to be serviced — they will go to considerable lengths to look after you.

For gluten-free travellers this is particularly important. Tell your waiter on the first night, clearly and warmly, what you need. Ask their advice. Thank them properly when they help. What you will find, if you’ve built the relationship, is that gluten-free options appear that aren’t on the menu, bread alternatives are brought without you having to ask, and the kitchen is quietly briefed before you sit down.

Spain: Walking a Section of the Camino from A Coruña

We docked at A Coruña — a handsome port city on the northwestern tip of Spain, all glass-balconied buildings along the seafront and a magnificent old town tucked behind. A Coruña is one of the starting points of the Camino Inglés — the English Way — the route taken by pilgrims who sailed from Britain and Ireland to the northern Spanish coast before walking inland to Santiago de Compostela. The route follows the shoreline through Galicia, providing beaches and wonderful sea views, before heading inland into rolling farmland with old chapels and leafy paths.

Walking even a section of the Camino from here is something I would recommend without hesitation. The Way of St. James has attracted more than 200,000 pilgrims each year since 2013, — and when you walk it, even briefly, you understand why. The path winds through woodlands, centuries-old stone churches, over old bridges, through villages and past a lot of cafes and pubs. No danger of starving on this route!

After a few days of my body quietly arguing with the Atlantic, there was something profoundly satisfying about putting feet on ground that stayed where it was. With the tour we were doing a 4km section and there were evocative plants along the path. Daisies which were similar to arnica for my new career, Wisteria which was a wonderful reminder of Mum as we had an amazing wisteria in one of their first homes in Melbourne, Eucalyptus trees (its a popular crop for paper) but also a keen reminder of our home though I have to be honest never seen them in such tidy rows.

France: The Luminous Surprise of La Rochelle

La Rochelle was the port I knew least about and my husband was ready to ask them to send our bags to a local pub and stay there for the last bit of our trip. It is one of those French towns that seems almost too beautiful to be accidental — a medieval harbour with two great towers flanking the Vieux Port, a network of arcaded streets that shelter you from sun or rain, and a culinary culture built on exceptional seafood and the Atlantic coast’s extraordinary produce.

La Rochelle is flat and cycle-friendly, with paths that take you out to the Île de Ré, which is supposed to be one of the most beautiful places in France, all whitewashed villages, salt marshes, and Atlantic beaches. That's on the list for the next trip!

Eating Gluten Free: What Actually Works

On the ship

Tell Cunard at the time of booking and confirm with your dining room waiter on the first evening. The kitchen handles dietary requirements well when given proper notice. And see above — make friends with that waiter. It makes all the difference.

In A Coruña and Gijon.

Spainish cuisine is naturally very accommodating. The region’s cooking is built on simply grilled seafood — pulpo a feira (octopus with olive oil and paprika, served on wooden boards) is the unmissable regional speciality and is completely gluten free. Grilled fish, rice dishes, and vegetables are almost universally safe; just ask about sauces. The key phrase is “Soy celíaco/a — sin gluten, por favor” and most restaurants in tourist areas will understand it.

In La Rochelle: the gluten-free traveller’s unexpected paradise

I speak a little french but had forgotten about this gem! The traditional savoury crêpe of the Atlantic coast — the galette de sarrasin — is made entirely from buckwheat flour. Despite the name, buckwheat contains no wheat whatsoever. It is a seed, completely and inherently gluten free. A galette complète filled with ham, melted cheese, mushroom, onion and a fried egg, eaten on a terrace ten metres from the medieval harbour, is one of the best lunches available anywhere in France.

Crêperie des Dames on the edge of the old port was a strong choice — staff are knowledgeable about allergens and when I asked for sans gluten and laiterie they checked with the kitchen and confirmed that my daughter could tolerate mushrooms cooked in butter,

Practical tips for both ports:

• In France, look for sans gluten on menus and remember that sarrasin or blé noir always means buckwheat — always safe
• In Spain, grilled meats, fresh fish, rice, and corn-based dishes are almost always safe — ask about sauces and breadcrumbs

What the Ship Teaches You That Arthur Murray Can’t

By the final evening at sea, the ocean and I had reached, if not an understanding, then at least a working relationship. I had learned to let my knees absorb what the ship was doing. I had found, in the gentle rolling of the deck, the hip movement that Arthur Murray had been trying to produce in me for months. I had danced a foxtrot that I would not be embarrassed to describe as a foxtrot.

The ship is, it turns out, a remarkable teacher. It takes everything you’ve half-learned on stable ground and refuses to let you be passive about it. You cannot coast on a moving dance floor. You have to be present, continuously, in every muscle and every step — which is exactly what a year of ballroom dancing is supposed to teach you, and what the studio floor, in its cooperative stillness, sometimes lets you avoid.

The tango remains on notice. The jive in the Yacht Club on Level 10 in a swell remains the most chaotic and hilarious ten minutes of dancing I have ever experienced. I would do it again in a heartbeat.

Before we rush headlong into setting goals for 2026, I think it’s worth pressing pause and acknowledging what worked in 2025. Reflecting on what worked well lets you start from a positive position acknowledging what you have already achieved – and it’s a far better foundation for meaningful change than guilt, pressure or unrealistic expectations.

A Few Things I’m Grateful for From 2025

As I reflect on the past year, a few highlights stand out:

• Having the time and space to focus on my directorship with COSBOA, and to support important initiatives such as Future Female Entrepreneurs and Cyber Wardens – programs that genuinely make a difference for small business owners. Plus this year I actually handed the cheque to the winner for the program at the final and could see the benefits for the five finalists.
• A truly lovely family holiday on Lord Howe Island – slowing down, reconnecting, and being reminded how relaxing it is to simply focus on being in nature, better still its an amazing spot.
• Taking up ballroom dancing again, and not just dabbling – actually relearning key dances and rediscovering how joyful (and humbling!) it is to be a beginner again.
• Upskilling with training through Fitgenes and Microba. Evidence based testing solutions for my clients that will help direct treatment. Personally the information from the Fitgenes testing has already helped me personally with good data on what will support me in terms of supplements and exercise.

These moments weren’t about ticking boxes. They were about connection, contribution, learning and enjoyment – and that’s exactly why they matter.

The Problem With Generic Goals

Every January we’re told to set goals like:

• “Lose weight”
• “Get fitter”
• “Work less”
• “Be healthier”

They sound sensible, but they’re also vague, joyless and often rooted in the idea that something about us needs fixing.

Generic goals tend to fail because:

• They don’t inspire emotion
• They feel like more work!
• They focus on outcomes, not experiences

And when life inevitably gets busy, they’re the first thing to be dropped.

What If We Focused on Fun Resolutions Instead?

Fun goals don’t mean frivolous or unimportant. They mean goals that:

• Spark curiosity
• Feel aligned with who you are now
• Add energy rather than drain it

Fun goals are often process-based rather than outcome-based. They pull you forward instead of pushing you from behind.

For example:

• Instead of “exercise more” → Find an activity you genuinely enjoy
• Instead of “eat better” → Learn to cook three new Mediterranean-style meals you love
• Instead of “stress less” → Create a weekly ritual that helps you unwind or ditch activities that don't serve you anymore.

When something feels enjoyable, consistency becomes natural. Check out my Better Brain Health recipes free download for some inspiration for recipes that are quick and easy and you will love preparing and eating.

Why This Matters for Healthy Ageing

As we get older, sustainable health isn’t built on extremes – it’s built on habits we’re happy to keep.

Fun, meaningful goals:

• Support long-term motivation
• Reduce stress and all-or-nothing thinking
• Encourage learning, social connection and joy (all key longevity factors)

Ballroom dancing is a perfect example. It supports balance, coordination, brain health, cardiovascular fitness and social connection – but it feels like fun, not exercise. Well most days its fun sometimes when you get stuck and can't seem to remember what you learned the previous week its a little frustrating.

If you’re not sure where to start, try this:

Ask yourself:

1. What gave me energy in 2025?
2. What did I wish I had more time for?
3. What would make me laugh if I did it regularly?

Keep them light. Keep them flexible. And most importantly, keep them yours.

Let 2026 Feel Good

You don’t need a complete reinvention this year. You don’t need to hustle harder or aim for perfection.

What if 2026 was about:

• Feeling better, not doing more
• Choosing enjoyment over obligation
• Building habits that support a long, vibrant, outrageously good life

That sounds like a resolution worth keeping.

If 2026 is the year you want to really change your health then please see if my Ageing Outrageously program is right fit for you.

Like so many people, I have felt deeply shaken by the events at Bondi. Even if you were nowhere near the scene, shocking events like this can cut through our sense of safety and leave us feeling unsettled, emotional, or simply not safe.

Personally I wanted to do something to help but it was difficult to know what to do. Was there a useful charity for donations ? Should I be advocating on the issue but what could I do when so many have tried to find solutions for the religious terrorism that was displayed this week.

It’s important to acknowledge that what many of us are feeling right now is a very normal response to an abnormal and distressing event. Shock, grief, fear, sadness, anxiety, tearfulness, anger or even numbness can all show up in the days and weeks following something like this.

There is no “right” way to respond. What matters is finding supportive ways to help your nervous system settle and to allow emotions to move through rather than becoming stuck.

Gentle Strategies to Support Yourself

Limit exposure to distressing media
While staying informed is understandable, repeated exposure to graphic or emotional coverage can keep your nervous system in a heightened state of alert. Consider checking the news once or twice a day rather than scrolling continuously.

Ground your body
Simple grounding practices such as walking barefoot on grass or sand, slow deep breathing, stretching, or holding something warm like a cup of tea can help bring your body out of fight-or-flight mode.

Reduce stimulants
At times of stress, caffeine can amplify anxiety and jitteriness. Swapping coffee for something more calming such as chamomile or peppermint tea can be surprisingly helpful in settling frayed nerves.

Connect with others
Talking about how you’re feeling with a trusted friend can be incredibly healing. This week I’ve had several conversations with people about how they felt after what happened, and many were surprised by how moved they were by the compassion and solidarity shown across social media and the wider community.

If talking feels difficult, writing can be a powerful alternative. Putting your thoughts and feelings on paper often helps release emotions that feel stuck or overwhelming.

Homeopathic Support for Shock and Emotional Distress

Homeopathic remedies can be a gentle option for supporting emotional wellbeing during times of shock and grief. As always, individual responses vary, and remedies are chosen based on how you are experiencing things.

Aconite
One of the first remedies to consider after a shock. A helpful way to think about Aconite is the “shock of the shock” — like replaying the impact of a car accident over and over in your mind.

Aconite may be helpful when symptoms are sudden and intense following a traumatic event such as an accident or disaster. You may feel:

• Agitated or restless
• Fearful or panicky
• A pounding heart
• Dry skin and mouth, with thirst

Aconite can also support ongoing anxiety linked to a recent or past traumatic experience, especially when the fear feels immediate and overwhelming.

Arsenicum album
This remedy is often helpful when anxiety centres around safety, security and what might happen in the future. There may be excessive worrying about health, finances, or loved ones.

People who resonate with Arsenicum often:

• Feel better with company but may become controlling
• Are very neat, tidy or perfectionistic
• Feel chilly and prefer warmth

Ignatia
Ignatia can be supportive when grief feels raw and emotional expression is strong. It is commonly considered when:

• You feel very teary or can’t stop crying
• You lose your appetite when upset
• There’s a sensation of a lump in the throat

Bach Rescue Remedy
A beautifully gentle option for acute stress and emotional overwhelm. One of the advantages of Rescue Remedy is that it can be taken frequently. While the standard dose is four drops, four times a day, during periods of significant stress it can be used more often if needed.

Be Kind to Yourself

Events like this can shake our sense of safety and remind us of how vulnerable we all are. If you’re feeling “off”, emotional, or unsettled, it doesn’t mean you’re not coping — it means you’re human.

Give yourself permission to slow down, reach out, and seek support if you need it. If feelings of anxiety, distress or grief persist or begin to interfere with daily life, professional support can be incredibly valuable.

We heal not by pushing emotions away, but by allowing them to be seen, felt, and gently supported.

If you need personalised support or just want to catchup for a cup of tea, please don’t hesitate to reach out.

One of the most common questions I hear in clinic is, “What can I do to help my digestion during treatment?”
It’s no surprise — cancer treatment can be incredibly tough on the gut. You might notice changes in appetite, reflux, constipation, diarrhoea, bloating, or just a general sense that your digestion isn’t working the way it usually does.

The good news is that there are gentle, practical things you can do to feel more comfortable and support your recovery. You don’t need a perfect diet or a long list of supplements — just small steps that nourish your gut and help it do its job.

Let’s walk through a few that make a real difference.

1. Start With a Gut-Friendly Way of Eating

During treatment, your gut responds best to foods that are nourishing but easy to digest. One of the most supportive eating patterns is the Mediterranean diet — and it’s less complicated than it sounds.

Think of it as building your meals around:

• Plenty of colourful vegetables and fruit
• Whole grains like oats, barley or brown rice
• Legumes such as lentils, chickpeas and beans
• Extra virgin olive oil (your daily healthy-fat hero)
• Nuts, seeds and herbs for added flavour and fibre
• Fish and seafood a few times a week
• Smaller amounts of poultry, dairy and eggs
• Very little red meat, processed food or excess sugar

This way of eating feeds your good gut bacteria, supports regular bowel habits, and helps manage inflammation — all incredibly important during treatment.

If your appetite is low or your gut feels sensitive, try softer textures: blended soups, slow-cooked vegetables or warm porridge. Even one or two Mediterranean-style choices a day add up.

2. Feed Your Healthy Gut Bacteria

Your microbiome — the community of bacteria living in your digestive tract — is heavily influenced by treatment. Giving it a little love can help with regularity, energy and even immune support.

Easy food-based prebiotics

Prebiotics are fibres that “feed” your good gut bugs. Some of the most helpful include:

• Inulin – found in onions, leeks, garlic, artichokes
• PHGG (Partially Hydrolysed Guar Gum) – one of the gentlest fibres for bloating or constipation
• GOS – great for boosting bifidobacteria and calming inflammation
• FOS – naturally found in fruit, veg and honey

These can come from food and there is more information in this blog What are the best vegetables for feeding your gut ?. The key is: start low, go slow.

Everyday foods that help

• Cooked and cooled potatoes or rice (a great source of resistant starch)
• Yoghurt or kefir (if tolerated)
• Bananas, berries, citrus
• Almonds, pistachios and ground flaxseed

Even adding one prebiotic food per day can gradually improve gut comfort.

3. Gentle Homeopathics for Common Symptoms

Many clients find homeopathics helpful alongside their treatment plan — especially when symptoms fluctuate.

Here are a few commonly used options:

• Nux vomica – feeling like you have over-indulged (headache and mild nausea), constipated or never feeling like you are completely empty.
• Arsenicum album – nausea or vomiting with diarrhoea.
• Ipecac – persistent nausea that doesn’t improve after vomiting
• Colocynthis – bowel pain better for bending over or putting pressure on the affected area.
• Bryonia – constipation with dryness or pain on movement

As always, check in if you’re unsure what’s right for you. You will often need to dose more frequently than you would expect during treatment.

4. Gentle Lifestyle Habits That Support Digestion

None of these require big changes — just small actions done consistently:

• Eat smaller meals more often
• Sip water throughout the day
• Keep meals at similar times to support natural rhythms
• Try a short walk or gentle stretching after meals
• Avoid highly processed foods and artificial sweeteners when possible

These little habits can make a noticeable difference in comfort and regularity.

5. Supporting Your Gut During Recovery

Once active treatment finishes, your gut may need time to settle. This is where rebuilding becomes important. Continue with:

• Mediterranean-style foods
• Prebiotics (food first, then supplements if needed)
• Good hydration
• Gentle movement
• A slow reintroduction of foods if your digestion is still sensitive

Your gut has an incredible ability to repair — and these steps help guide it back to balance.

A Final Thought

Caring for your gut during cancer treatment isn’t about getting everything right — it’s about choosing small, supportive habits that help you feel a little better each day. With nourishing foods, gentle prebiotics, targeted homeopathics and a Mediterranean-style approach, you can give your digestive system the support it needs to cope with treatment and recover well.

In clinic I usually recommend a comprehensive digestive stool analysis as a good way to get information on how well your gut is functioning and to direct treatment to improve your health. Currently I refer people to Microba for that testing. The testing is simple and can be delivered directly to you at home.

If you need more support book in for an online or in person consultation at Elemental Health .Christine in in clinic on Tuesdays and Wednesdays.

One of the most common and frustrating side effects of cancer treatment is fatigue — the kind that doesn’t always go away with a good night’s sleep. It can linger for weeks or months after treatment, leaving you feeling flat, foggy and frustrated.

Cancer-related fatigue is different from ordinary tiredness. It’s a whole-body exhaustion that affects your physical energy, mental focus, and motivation. The good news is that with the right mix of nutrition, gentle movement, supplements and restorative rest, you can gradually rebuild your strength and vitality.

Understanding Cancer-Related Fatigue

Cancer fatigue has many contributing factors, whether its the stress of the diagnosis and difficulty sleeping, medications that impact you with different side effects, inflammation as you recover from surgery or chemotherapy, low red blood cell counts or even changes in hormones. Treatments such as chemotherapy and radiation will deplete the body’s reserves, affecting energy metabolism and muscle recovery.

This means that recovery requires a whole-body approach: nourishing your body, rebuilding muscle, and supporting your nervous system to rest and repair.

1. Nourish with Adequate Protein

During and after treatment, protein needs are often higher than usual. Protein supports muscle repair, maintains blood sugar balance and helps regulate energy levels throughout the day. Without enough protein, your body struggles to rebuild tissue and produce essential enzymes and hormones that support recovery.

Usually people need around 1g per kilo of weight of protein daily however after surgery or treatment that will increase to 1.5- 2.0 g depending on your overall health.

How to include more protein:

• Start the day with eggs, Greek yogurt or a protein smoothie.
• Include lean meats, fish, tofu, legumes or lentils with lunch and dinner.
• Add nuts, seeds, or hummus for healthy snacks.
• For those with reduced appetite, protein powders or soups can be an easy way to boost intake.

Aim to include a source of protein at every meal — even a few mouthfuls can make a difference in stabilising blood sugar and maintaining energy.

2. Balance Blood Sugar for Consistent Energy

Many people recovering from treatment notice energy crashes after meals or when skipping food. This is often due to unstable blood sugar, which can worsen fatigue and brain fog.

To keep your energy steady:

• Eat regularly, ideally every 4-5 hours.
• Combine protein, complex carbohydrates and healthy fats in each meal (for example, chicken and quinoa salad with mint and shredded snow peas and cranberries with an olive oil dressing).
• Avoid relying on sugary snacks or caffeine, which cause temporary energy spikes followed by a crash.
• Stay hydrated — even mild dehydration can sap energy and concentration.

3. Move Gently to Rebuild Strength

It might sound counterintuitive, but one of the best ways to reduce fatigue is to move more — gently.

Gentle exercise improves circulation, oxygenation and mood, and helps reduce inflammation. It also stimulates muscle repair and improves sleep quality, all of which support recovery. Again its essential if you haven't exercise in a while to go low and go slow.

Start slowly and build up gradually:

• Begin with short walks, stretching or gentle yoga.
• Aim for 10–15 minutes daily and increase as tolerated.
• On low-energy days, focus on movement over intensity — even a few minutes counts.
• Listen to your body and prioritise rest when you need it.

Regular movement helps reset your energy rhythms and supports your body’s natural repair processes.

4. Support Recovery with Targeted Supplements

While food provides the foundation, certain supplements can help support energy metabolism, muscle recovery and cellular repair. These should always be tailored to your individual needs, but some that may help include:

• Magnesium: Supports muscle relaxation, energy production and sleep quality.
• B Vitamins: Essential for energy metabolism and nerve repair, often depleted during treatment.
• CoQ10: Supports mitochondrial energy production, particularly after chemotherapy.
• Adaptogenic herbs such as Withania or rhodiola may help regulate stress response and resilience. Personally I do like the 5 mushroom Chinese combinations for energy and immune support however these are best suited to being supported by a practitioner to check on interactions with medications.

Always ensure your healthcare team is aware of any new supplement, especially during or soon after treatment.

5. Prioritise Rest and Recovery

Rest is not a luxury — it’s essential to healing. Cancer treatment places enormous stress on the body, and deep, restorative rest helps rebuild the immune system, hormones and nervous system balance.

Try to:

• Create a regular sleep routine, aiming for 7–9 hours nightly.
• Build restorative breaks into your day — even 20 minutes of lying down, meditation or quiet time can recharge you. Download the free meditations on The Meaning Of Life.TV for 30 days of options.
• Avoid pushing through exhaustion; your body needs signals of safety and rest to heal.
• Try mindfulness or gentle breathing to calm an overactive stress response and promote deeper sleep.

Recovery is not linear — some days will be better than others. The key is consistency over perfection.

6. Rebuilding Your Energy: A Holistic Perspective

Cancer fatigue is multifactorial — which means recovery needs to be multi-layered too. The most effective approach combines nutrient-rich food, balanced movement, stress management, and rest. Over time, these habits help restore your body’s energy systems, reduce inflammation and support emotional wellbeing.

Many years ago I remember asking a very experienced practitioner which change made the most difference? The response was that each intervention added about 16% so decide on how many of those changes you are prepared to implement.

Even small steps — like preparing a protein-rich breakfast or taking a slow walk in nature — signal to your body that you’re rebuilding. If you are not up to a walk by the beach to recharge then just start with a cuppa at a cafe somewhere peaceful.

🌿 Finding Your Energy Again

In my clinical practice, I often work with clients to create personalised recovery plans after cancer treatment — focusing on restoring energy, rebuilding strength and supporting overall vitality. Fatigue doesn’t have to define your recovery journey. With the right nutrition and self-care strategies, you can gradually reclaim your energy and quality of life.

If you’d like help creating a nutrition and recovery plan tailored to your needs, visit christinepopenutritionist.com to book a consultation. If you would like a meal plan that gets you started on recovery download my Better Brain Health recipes to get started today.

For a lot of people when they are diagnosed with cancer they feel guilty about the choices they have made and worry that they may have contributed to the diagnosis. One of the more common dietary choices raised is protein and a recent study published looked at the evidence from a review of ten studies.

We hear a lot about the link between red meat and cancer. But is it really the meat itself, the protein, or something else? A large review of the research has just taken a closer look, and the results are interesting.

Just a heads up too on the type of research that is done in nutrition, most often its based on people completing questionnaires about how often they ate certain food over the period in question. These studies are generally considered a lower level of evidence but are helpful to see if there is a risk with certain dietary choices.

The other aspect of these studies that is important to understand is that the participants were generally consuming a moderate amount of protein - in the range of 70-129 g a day. These studies are not relevant to higher protein diets, which may create a problem by replacing other nutrients. Plus 70g of protein is equivilant to the amount in 2 eggs (6g each), a small can of tuna (20g)and a small chicken breast fillet. Most animal sources of meat are about 25% protein by weight.

Is protein itself the problem?

The review looked at protein intake (from all sources) and cancer risk. Overall, eating more protein was not linked to a higher risk of cancer. That includes common cancers like breast, colorectal, ovarian, prostate and pancreatic cancer.

So, protein itself doesn’t appear to be the issue. The real story seems to lie in where the protein comes from.

Red and processed meat – why the concern?

When studies zoomed in on different foods, the picture changed:

• Red and processed meat (like bacon, sausages, ham and steak) have consistently been linked with a higher risk of colorectal cancer. This isn’t because of the protein, but other compounds in the meat. For example:
  • High-heat cooking (like barbecuing or frying) creates harmful chemicals.
  • Processed meats often contain nitrates and nitrosamines, which are considered cancer-causing.
• White meat (like chicken or turkey) doesn’t show the same risks – in fact, some studies suggest it may be protective.

Dairy, soy and plant proteins

• Dairy: While some studies have linked dairy (especially milk) to a slightly higher risk of prostate cancer, dairy foods also seem to lower the risk of colorectal cancer – it was thought in the studies because of the calcium content but it may also be because of the benefit of fermented food in the diet.
• Soy and legumes: These plant-based protein foods may reduce the risk of breast cancer, but this benefit is linked to their phytoestrogens rather than the protein itself.

What about IGF-1?

One theory is that high protein intake raises levels of a hormone called IGF-1, which helps cells grow. The theory is that too much IGF-1 may encourage cancer development. While animal and dairy proteins can raise IGF-1 slightly, the changes are small (estimated at about 1% increase in risk for those eating the highest level of protein versus the lowest) and probably not enough to make a big difference for most people.

The bottom line

Protein is important for good health – it's an essential nutrient. But the type of protein-rich foods you eat matters:

✅ Enjoy protein from a variety of sources – beans, lentils, soy, nuts, fish, chicken, eggs.
✅ If you eat dairy, it may help protect against bowel cancer. Fermented types are better for your digestion.
❌ Limit red and processed meats – save bacon and sausages for the occasional treat, not a daily habit.
🍽 Focus on a balanced diet full of plants, wholegrains and healthy proteins.

It’s not about cutting out protein – it’s about choosing the right sources most of the time.

For more tips on reducing recurrence risk after cancer treatment you may want to read this recent blog What are the best functional foods to reduce your recurrence risk ?

For more guidance on putting together a plan to reduce your risks of recurrence Christine Pope is at Elemental Health at St Ives and is available for both in person and telehealth appointments. For bookings click here.

(1) Kühn T, Kalotai N, Amini AM, Haardt J, Lehmann A, Schmidt A, Buyken AE, Egert S, Ellinger S, Kroke A, Lorkowski S, Louis S, Schulze MB, Schwingshackl L, Siener R, Stangl GI, Watzl B, Zittermann A, Nimptsch K; German Nutrition Society. Protein intake and cancer: an umbrella review of systematic reviews for the evidence-based guideline of the German Nutrition Society. Eur J Nutr. 2024 Aug;63(5):1471-1486. doi: 10.1007/s00394-024-03380-4. Epub 2024 Apr 21. PMID: 38643440; PMCID: PMC11329548.

A Cyber Summit wasn't on the top of my list for continuing education this year but its surprising what you can learn from expanding your horizons.

First up if you find the subject of cyber security or AI stressful perhaps have a look at my other blogs instead. Just take away this one useful nugget - 90% of problems can be prevented by ensuring you keep your software updated, use multi factor authentication and start using pass phrases for passwords, ideally with at least four random words.

With the evolving awareness of AI risks it may also be worthwhile adding another layer of security. Stop and Check! What does this mean? Basically if you are contacted by someone offering helpful information (unexpectedly because lets be honest how many times does your bank or social media company pick up a phone) then hang up and ring back on the number listed on the website. Often these calls are designed to get you to read out a code from your supplier to enable them to take over your account.

One of the key risks for businesses is having data hacked and being ransomed. Fortunately Australia didn't go down the path of banning ransom payments from a legislative perspective and has adopted a more collaborative approach, where you can report what happened and get assistance. This information is not passed on to other agencies and is provided by Australian Signals Directorate (ASD) through the Cyber Security hotline, which has a reporting service with 24/7 access.

A few of the panellists who shared advice about dealing with these types of attacks highlighted common themes. A big element of risk is the human element - one transport business had its system attacked as an engineer's login credentials were released on the dark web. The business saw 50-100 servers being activated out of hours and realised that there was an attack in progress and made the decision to shut the system and its operations down for a few days.

Staff can be an effective human shield for a business and its critical that they understand the risks involved and how to mitigate them effectively. For small businesses ideally get all your staff to complete the Cyber Warden training available which has three short modules to upskill your staff. These modules cover cybersecurity, safe use of AI and supply chain risks.

The other critical component of reporting is the communication with your clients and key stakeholders. Ensuring that they received timely advice can make the difference for them of being exposed themselves and incurring significant financial damage.

The ASD also shared these thoughts on the four areas of risk that Boards need to be considering, which I found useful as both a small business owner and as a Director of COSBOA.

1. Legacy Systems and Segregation- ensure that the legacy systems don't create weak spots for access and that when you upgrade these systems are decommissioned.
2. Logins - monitor for access at odd times or where the activity levels are unusual.
3. Quantum - get ready for the post quantum security challenges as this level of encryption will be broken in the new few years. To sound knowledgeable on this point simply refer to it as "Q Day".
4. Supply Chain - make sure you don't create any weaknesses that a bad actor can use and also that there is compulsory reporting of incidents.

No review of a Cyber Summit would be complete anymore without a discussion about AI ! This was certainly a fascinating panel as Fortesuce shared that they are working on 30 different projects incroporating AI into the business to drive operating efficiencies. Major banks like Commonwelath Bank are investing heavily in AI to improve their own security and to assist with scam detection. These include a project where they have created an AI bot which chats to scammers and is attempting to disrupt their model and make the activity unprofitable. Apparently they had the bot "talking" to one scammer for 48 minutes. Whatever your views are it is clear that businesses that don't start looking at what tools can be integrated risk being left behind particularly when it comes to improving productivity.

A couple of areas were flagged as being of concern with the rollout of AI, including the ability to perpetrate even better scams, particularly with romance scams now creating effective videos as well. Other concerns noted were the vast amounts of energy required to fuel these searches and the potential to introduce vulnerability into your other systems.

So do I feel more knowledgeable about cyber post this event ? It certainly made me realise how many systems I use everyday in my own business and determined to be more diligent on my security (in fact just ran all my updates on my phone and Mac this morning). I have also taken away a great report from the Organising Sponsor, Cyber CX with curly questions to ask at my next Board meeting and a determination to ensure that as many small businesses as possible utilise the free Cyber Wardens training to upskill on security, AI and supply chains. Have I convinced you?

Did you know that heart disease is the leading cause of death for women worldwide? Despite this critical fact, cardiovascular health in women often takes a backseat in conversations about wellness, with many symptoms brushed off or misunderstood.

This blog will help you uncover the typical and atypical signs of a heart attack in women, understand specific risk factors unique to you, and guide you on how to make your concerns heard by medical professionals. Whether you're navigating post-pregnancy recovery, dealing with hypertension, or simply looking to age outrageously, the insights shared here are your first step to a heart-healthy life.

Spotting Heart Attack Symptoms in Women

Recognizing the signs of a heart attack can save a life, yet many women are unaware of the symptoms that present specifically in females. Here’s what you need to know:

Typical Signs of a Heart Attack

Though the focus tends to be on men, women often experience the "classic" heart attack symptoms too. These include:

• Chest pain or discomfort
• Shortness of breath
• Pain radiating to the left arm, throat, or jaw

If you experience these symptoms, don’t ignore them. Seek help immediately.

Atypical Signs Women Shouldn't Ignore

Women more commonly experience subtle or "atypical" symptoms compared to men, making them harder to diagnose. These include:

• Nausea or vomiting
• Extreme fatigue or weakness
• Light-headedness
• Abdominal discomfort that feels like indigestion or gas
• Pain in the upper back or between shoulder blades

Since these signs can mimic less serious conditions, they are often dismissed. If something feels “off,” trust your instincts and seek medical attention.

Speaking Up for Your Health

Women face unique challenges when discussing their symptoms with healthcare providers. Studies reveal that women are more likely to be misdiagnosed or have their symptoms downplayed, which contributes to worse outcomes. To ensure you're heard:

• Be clear and assertive, stating symptoms as they occur (e.g., "I’ve been experiencing severe fatigue that feels unusual for weeks”).
• Highlight your risk factors, such as pregnancy complications, family history of heart disease, or lifestyle concerns like smoking.
• Don’t hesitate to insist on further testing, particularly if you feel dismissed. Requesting an EKG or additional blood work can save valuable time.
• Bring a trusted friend or family member to support you during medical appointments.

Most importantly if you have chest pain even if you think its due to something else just keep highlighting as your first symptom chest pain !

Risk Factors Unique to Women

While some risk factors for heart disease apply to both men and women, others are especially critical for women to monitor. This seems strange 10-20 years after having children but pregnancy often highlights underlying risk factors.

Pregnancy-Related Risk Factors

Women who experience complications like pre-eclampsia, gestational diabetes, or hypertension during pregnancy face a heightened risk for cardiovascular disease later in life.

Key Tip

Regular health check-ups post-pregnancy, especially if you’ve experienced these conditions, are critical to mitigating risks.

Menopause and Cardiovascular Health

The decline in estrogen levels during menopause can lead to changes in LDL ("bad") cholesterol and triglyceride levels, raising your risk of developing heart disease.

Key Tip

Maintaining an active lifestyle, eating a heart-healthy diet, and monitoring cholesterol levels post-menopause are your best defenses.

Diabetes and High Blood Pressure

Did you know that women with one standard modifiable risk factor have an 11.1% chance of a fatal heart attack compared to just 6.1% in men? Conditions like diabetes and high blood pressure disproportionately impact women and are significant contributors to heart disease development.

Key Tip

If you live with these conditions, work closely with your healthcare provider to develop a management plan that includes lifestyle modifications and, if necessary, medication.

Take Action Today

Heart health isn’t something you simply leave to chance. Taking proactive steps can significantly reduce your risk and empower you to thrive.

5 Steps for a Healthier Heart

1. Eat Nutrient-Dense Foods: Prioritize a diet rich in lean protein, whole grains, vegetables, and healthy fats to reduce cholesterol and blood pressure naturally.
2. Stay Active: Aim for at least 150 minutes of moderate aerobic exercise per week. Activities like walking, swimming, and yoga are excellent low-impact options.
3. Know Your Numbers: Monitor your blood pressure, blood sugar, and cholesterol levels regularly. Staying informed is the first step to effective prevention.
4. Prioritize Stress Management: Chronic stress and lack of sleep can strain your heart. Implement mindfulness practices, journaling, or simply allocate time for self-care.
5. Quit Smoking (if applicable): Every cigarette you avoid contributes to better heart health and reduces your risks exponentially.

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Have you ever thought about hitting pause on the chaos of everyday life and just focusing on YOU? Well, a health retreat might be just what you need, and if you’re looking for a beautiful spot to do it, Elysia in the Hunter Valley is a total gem.

The first retreat I went to many years ago was a very strict program where you were expected to participate in all sessions and couldn't leave the property. Elysia adopts a much gentler approach and accepts that you need to be able to incorporate changes into your real life when you get back.

So, why should you consider a health retreat? Let me tell you, it’s all about hitting reset buttons—physically, mentally, and emotionally. Here’s what you can expect and why it’s so worth it:

1. Get the chance to try everything

Retreats like Elysia are all about treating your whole self and they have a wide range of options for movement so that you can try a range of activities and decide what works for you. The usual schedule is Tai Chi on meditation hill at sunrise, a brisk walk around the golf course at Cypress Lakes followed by breakfast and a stretch class. Some mornings you can jump in the pool and do a deep water running class rather than the walk. The activities are all optional and generally easing in is probably the best approach. The day's options will include strength work in the gym ,pilates mat class or yoga as well as movement sessions like Feldenkrais or zen walking.

2. Time for a Good Detox

Ever wanted to give your body a little break? Many retreats focus on detoxing—think juices, wholesome foods, and spa treatments. It’s a chance to feel energized, clear-headed, and just better all around. Plus, the peaceful surroundings of the Hunter Valley make it even easier to relax and let go. The best part of it is having someone else do all the work in food preparation and shopping and just enjoying delicious meals. Elysia also provides morning juices and mocktails pre dinner which gently support effective detoxification in addition to the fresh unprocessed foods sourced locally.

It is always fascinating to see how eating well for a few days can improve your health but on one occasion we saw the difference with a guest who was on a insulin pump and between the movement and food saw almost a halving of his insulin use by the end of the program. This was a significant shift in five days and really highlighted to him the benefits of these types of changes.

3. Expert Help When You Need It

At places like Elysia, you’re not on your own. You get to chat with health pros, nutritionists, and trainers who help guide you with personalized tips. It's so much easier than doing the rounds with a whole range of appointments. There are also daily talks on relevant topics such as Stress Management , Sleep Hygiene and Movement to educate you about what you body needs.

4. Chill Out and Clear Your Mind

Sometimes, life just gets too noisy. That’s where a retreat’s calm environment comes in. With mindfulness exercises and meditation, you can really unwind, reduce stress, and find that peaceful, focused space inside you. Elysia ask program guests to leave phones in the room in a safe which also really helps people unwind. Many people leave feeling more relaxed and balanced.

Spa treatments are another way to calm the adrenals and reduce stress and most spas offer a wide range of massage and beauty treatments, Elysia built the retreat around its health spa which also offers a heated pool, steam room and spa.

5. Make New Friends and Stay Inspired

There is nothing that bonds a group faster than a shared experience. The program guests at Elysia are usually very welcoming. A few years ago we had a group with equal numbers of men and women some who were highly stressed. Initially the guys were a little competitive about activities but as the week went on and get they a little more relaxed they started getting competitive about spa treatments trying lots of options quite happily - the favourite was the Watsu treatment!

6. Discover Yourself

A retreat is a bit of a journey of self-discovery. It’s a chance to step back from your busy routine, reflect, and come away with fresh goals—whether it’s better sleep, healthier eating, or just more self-care!

In a nutshell: If you’re craving a break that leaves you feeling refreshed, energized, and inspired, a health retreat like Elysia in the Hunter Valley might just be your new happy place. It’s not just about feeling good for a few days—it’s about setting yourself up for a healthier, happier you.

Have you ever been to a retreat? Or maybe you’re thinking about trying one? I’d love to hear your thoughts!

Regular seminars are a key part of my professional development. One of the insightful comments shared at this year's symposium in regards to Lipoedema diagnosis, "Lipoedema is a common presentation in women but is not commonly diagnosed." That statement was my first key takeout as Lipoedema prevelance is estimated at up to 11% of the population. Given its a disease which largely affects women it is not surprising that it takes a significant time to diagnose and treatment options are often limited. One of my reasons for attending was to improve my understanding of the condition.

The second takeout was the importance of diagnosing Lipoedema and differentiating it with Lymphoedema. Lipoedema is a connective tissue disorder that causes abnormal buildup of fat in the connective tissue predominantly the legs and sometimes the arms accompanied by pain and swelling. Lipoedema is usually bilateral as in that it will appear on both sides and will also present with spider vein or varicosities. Another common issue is that weight loss won't result in a reduction in volume in the affected limbs. In fact weight loss is more difficult for those experiencing this condition.

Lipoedema often presents with other concerning symptoms including pain, brain fog, fatigue and even hypermobility conditions like Ehlers- Danlos syndrome.

The fourth takeout concerned the importance of managing obesity through slow patient weight loss. Avoiding fad diets and nourishing the body with adequate calories that exceed or meet the client's basal metabolic rate is essential. Protein is a critical part of weight management and maintaining muscle, particularly once you start transitioning though menopause. Protein requirements are also higher as you age so protein needs to be adjusted.

Lipoedemea can, like many chronic conditions , be expensive to manage with the cost of treatments, compression garments and appropriate exercise to name just a few items. Four of my other learnings were useful self care techniques which were shared at the event and were low cost ways of managing symptoms. These included breathwork, meditation, movement and gentle techniques for your own lymphatic massage. We had a demonstration on the day however the speaker, Lisa Higgins, also shares details of the home lymphatic techniques on her youtube channel - click here .

Deep breathing activates the lymphatics and there are a couple of options. One is to breath in for five counts and then breath out for five. Another simple technique is to practice box breathing. Breath in for four seconds, hold for four, breath out for four and then hold for four seconds and repeat. Repeating either of these sequence four to five times a day is a good way to regularly activate lymphatics and improve the clearance.

Meditation is considered a useful technique for stress management and a reasonably useful free series is The Meaning of Life.TV which is a 30 day series of ten and twenty minute meditations. Regular meditation can reduce stress levels which is a critical area for those diagnosed with Lipoedema who often suffer from anxiety and depression.

Appropriate movement for Lipoedema needs to focus on gentler movement and if you can't afford a personal trainer or sessions with an Exercise Physiologist then look out for Pilates or Yoga classes. There are lots of great online options now as well as local classes. Another effective option is walking waist deep in water, the pressure gently acts in a similar way to lymphatic massage. You can always access local pools or if you have the chance ocean pools.

Overall Lipoedema is a complex condition requiring holistic treatment. The final takeout is the importance of a support network to manage your condition. This could include a good lymphatic practitioner with appropriate training, a nutritionist and an exercise physiologist as well as a doctor who really understands the condition and as and when required a pyschologist.