Hair And Scalp Health: Preventing thinning, Repairing Damage. The Tried & Tested Products

I've always had a wild mane of LOTS of hair, but it's quite thin and prone to breakage. I'm also prone to an itchy, irritated scalp. Training daily, putting my head on foreign yoga mats and a habit of touching and playing with my hair all make it much worse!

There's a zillion and two hair brands and products all on the shelves right now that claim to treat dandruff, soothe a sensitive scalp, make hair grow longer, halt thinning and more. But how many of them are legit? I can't honestly answer, because I don't have the time or funds to trial a zillion and two things. But I do try a lot of hair products and I only stick with what I genuinely find works for my hair. I have naturally red-brown brunette hair, curly and dry. It's a pain in the butt to style and I insist on dyeing it all the colours (that's my latest "do" below) so it's even more in need of conditioning treatments and care than most.

VIVISCAL

For the past year, I've been taking Viviscal supplements daily. I tend to notice a much greater impact on my nails than my hair, but I have certainly noticed considerably less split ends and the strands appear to be a little thicker than before. Jennifer Aniston swears by it and it has multiple clinical trials to back up its effectiveness so it certainly can't do any harm to try it.

DIET

The key to a healthy hair and scalp is much more internal than external. In addition to any supplements, you need to ensure you're consuming adequate quality proteins like beans, legumes, tofu and tempeh if you're vegan or organic beef, fish and eggs if you're not. A rainbow of vegetables and fruits, plus B vitamin rich carbs will also feed your hair, scalp and skin generally.

I eat a super colourful, varied vegan diet with plenty of healthy fats and proteins (tempeh, tofu and veggie burgers plus a vegan protein powder in my smoothies). I have also been washing my hair every 3 to 4 days because too often strips the hair of its natural oils and leaves it damaged and prone to further breakage. I also try to leave it out when I'm not training so that I don't pull it at the roots constantly (traction damage).

TREATMENTS

There's four brands I recommend and their particular ranges that work for my hair. I tried each for several weeks to be sure I saw measured improvement in my hair. The products you don't see listed made a lot of promises and yet, they left my hair greasy, or my scalp was itchy a day later, or they stripped my hair of any moisture and left it brittle. Here's the gold medallists.

Alfaparf Milano Reconstruction Range

The whole goal of the Reconstruction range was to protect hair against environmental damage, including pollution and harsh styling regimes. It's perfect for my hair because it also enhances coloured hair and prevents fading. The whole range is formulated with bamboo marrow to strengthen the hair fiber. I won't lie - the deep marine green colour is super chic and displaying it on my bathroom shelf makes me happy. Thankfully it also smells divine and actually leaves my hair really smooth and shiny. It's much easier to dry and straighten and so far, my purple and pink colour has stayed strong. I use the shampoo followed by the masque and one ampoule of the treatment every week. I also use the leave-in serum after styling.

Find the range here.

After using the shampoo and hair mask, my bright purple colour was exactly as bright as it was on the first day. My hair dried smooth and soft too, as opposed to the Kramer-like fuzz I sometimes deal with.

Green People Organic Irritated Scalp Range

Quinoa in my shampoo? Sure. If Green People says it's the way to go, I'm all for it. It makes sense. It's rich in protein, vitamins and minerals which are all elements the hair needs. I swear by the Irritated Scalp Shampoo and Conditioner. They're certified organic, vegan and cruelty free. Lavender and rosemary naturally soothe an itchy scalp and there's no toxic scents or preservatives. It's perfect for adults but also really good for kids, especially if typical hair products cause scalp irritation or itchiness.

Find the range here.

Less Is More (Organic and Natural)

Just like Green People, Less Is More is all about a natural, gentle approach to scalp and hair care. The products are all organic, with gorgeous minimal packaging. The big selling point, apart from how genuinely good they are for my hair, is how divine the scents are! I use Chitinspray daily - it smells like a citrus garden with hints of rose and aloe vera. Totally heavenly. Flower Whip is a mix of orange, rose, ylang ylang and aloe - a styling cream that I work into my hair when it's wet and just leave to dry. Perfect for warmer weather. The Herbal Tonic and Protein Spray are ideal for both soothing my scalp and the Protein Spray in particular for after I've had my hair bleached and coloured. 

Find the range here.

Beauty Treatments To Heal Summer Skin Breakouts & Make Your Skin Glow

Did you go hard with the partying, drinking, merriment over New Years? I didn't. But nonetheless, here I am in this ridiculous 30 degrees and upward heat of Melbourne, not idling in air conditioned office space but happily trundling off to Hot Yoga or walking instead of taking the tram.

All of this has an impact on the skin. Fortunately, much research has proven that at any age, exercise strengthens and fortifies the skin from the very deepest layer of the dermis to essentially create "young", naturally radiant skin. There is a catch though - not all exercise is beneficial. Just like healthy food is good for you, even too much of it is...too much. So, while short bursts of high intensity training are good, doing over 45 minutes of intensive training on regular occasions will deplete the skin and body. Especially if that training is outdoors in the elements.

Some people like to get a manicure as their luxury treat-to-self but I'm much more into having my face kneaded with delicious smelling things or having all the nasties sucked right out of it with high powered machines. If it's going to make my skin clear and glowy, bring it on! I've done the hard work for you and tried and tested stuff. Here's the essential treatments in Melbourne and skincare to know now.

Belinda Hughes is an award-winning organic beauty therapist. She is an absolute master face massager. I was sceptical, to be honest, the first time I saw her over a year ago. Could natural, organic skin products applied gently without a whole lot of high powered lights and lasers and harshness really impact my skin? Turns out, yes.
There's not many occasions when I'm totally bare-faced but after Belinda massaged and cleansed and masked me, my skin was so dewy and fresh and there was zero puffiness around my eyes: I felt absolutely confident with not a skerrick of concealer. I mean, for the rest of the day! I have a tendency to get spots after a facial too, but nothing. Total clarity and dewiness. The key is that Belinda doesn't apply the same treatment and products to everyone. She is an expert at analysing, suggesting and then making the magic happen. Her latest development is the Matcha Treatment. I have used a matcha face mask in the past and nothing tightens my skin like that fabulous green powder. It's like an antioxidant powerhouse. If you are conscientious of sustainable, ethical skincare and products and you have concerns around your skin, I cannot recommend Belinda enough. You can find her via her website, Facebook and Instagram.

If you have never had Microbrasion with the added benefit of water (hydrabrasion), you have never known the joy of a magic wand exfoliating all the dead skin cells and blockages right off your face, literally. It's fantastic. I have seen Claire for infrared laser and also for skin needling in the past. To meet Claire, with her radiant, clear skin and cut-glass cheekbones, is to know you are in expert hands. This is a woman who takes her skin, and your skin, very seriously. Microhydrabrasion is painless and quite relaxing. The skin is thoroughly cleansed before the wand is applied over the face. Two days later, my skin looks and feels 100% smoother. A few spots I had before the treatment have cleared up too.
Claire Francoise clinic is based on High Street, Prahran and fortunately, you're a simple walk from several amazing cafes, plus a great fruit and veggie store and a whole lot of vintage clothing places. What's not to love? Make a booking via the website, Facebook and Instagram.

Time to glow. After the facial, the microdermabrasion, the skincare that is going to keep your pores clean and clear... that's when the makeup comes into play. As a teenager with terrible acne for a few years, I relied on makeup to conceal, cover, hide. Now, I respect that makeup can be used to enhance great skin and features. Rather than rely on makeup to hide, focus much more on skincare and establishing routines and a lifestyle that protect and nourish your skin. I always find that a diet rich in protein and exercise that is moderate without being excessive and tiresome is the best way to master a natural glow. I'm completely loving the lavender, fresh, pink-based tones right now. Could it be that Valentine's Day is approaching? Or just that I love a fresh, playful pink any time of the year?
Both.
Any excuse.
I'm loving the new MAC Next To Nothing foundation, which gives a sheer coverage so that your natural skin just looks smoother and more even with a dewy glow. If you've got a few post-hot-yoga spots (a small price to pay for enlightenment!) then dot on some MAC Studio Waterweight concealer.
Contour your cheeks (aim for the centre of the cheek, right under the pupil of each eye and brush upwards towards the top of the ear) with shades of blossom but keep a light touch. You want to look a little flushed, not as if you've been slapped. I am loving ZOEVA Blush Palette in Pink Spectrum. Try a combination of MAC Lavender Jade (purple/pink) with nude, coffee coloured ZOEVA Pure Lacquer in Strong Career.I like to use the darker shade as a base with a pop of deeper pink that allows the outline of beige to remain. 

Beauty & Wellness October Obsessions

Who doesn't need stirrup barre pants, grippy ballet socks, one-piece leotards and flattering, high waisted capri pants in their life? WHO?

I discovered Zakti Activewear via a British Health & Fitness magazine and haven't looked back. Not limited to UK customers, obviously. They have done a brilliant collaboration with dancer Kimberly Wyatt. Ideal for barre, pilates, yoga and dance classes and - bonus! - you won't see 20 women with the same pants as you in class.

Research backs up the many health benefits of fish oil omega 3. It isn't naturally produced by the body and needs to be consumed, either through fatty fish, walnuts (ideal plant based omega 3!) or supplements. BlackMores Fish Oil is my daily joint, skin, heart, gut, muscle and overall wellbeing supplement of choice.

On the path of essential muscle, joint, bone, skin and gut health, did you know elite athletes and ballerinas take collagen supplements? The alternative is bone broth, but a tasteless collagen powder like GelPro Advanced Marine Collagen in your water, nut milk smoothie or even your acai bowl in the morning is an ideal way to boost your protein intake and feed your cells essential nutrients to build and maintain bone, muscle and skin tissue.

Recovery time demands magnesium. This mineral is present in most cell functions within the body so if you are stressed, getting sweaty a lot or post illness, you're likely in need of a magnesium boost. Taking capsules is okay, except that it's likely you're just going to pee them out rather than really benefit. If you apply magnesium as a cream, spray or even soak your feet in a magnesium salt bath, you absorb a great deal more and the massage effect has additional benefits. Go for pure, high grade stuff like Elektra Magnesium Spray & Flakes

Michael Kors Wonderlust because life is too short to stay in one place and also too short to not smell like heaven in a glass bottle. Plus...Christmas Is Imminent. Time to make a wishlist.

BYS Highlight Palette is my key to GLOW - like a beacon of beautiful good health and because a little bit of contouring (not Kardashian level everyday...) will always be welcome.

Sukin Shampoo & Conditioner because this organic company and their products are all about no toxins, no nasties, no animal testing. Also because it's affordable, Australian and gentle on your skin, scalp, hair and the earth.

My Froothie Blender is the B O M B. I can whizz up my protein smoothie in the morning (try roast pumpkin left to cool overnight with cinnamon, almond milk, big spoonful of marine collagen and a little shake of nutmeg) and also make a whole lot of raw food goodies like purees, dips, sauces and even mashed sweet potato and carrot/turmeric soup. Oh the endless possibilities! 900W or go home.

Last, but not least, my bathroom cabinet is a mecca of wonderfulness. At the ready every week is my Medik8 Clay Mask to nix the nasty stress/pollution and sweaty-face spots that occasionally appear. My nails always benefit from a layer of super glam - loving the cult brand Smith & Cult. Because it's a cult thing, and it's the goddess queen that is Kat Von D... on the daily, long lasting lip colour demands Kat Von D Liquid Lipstick (either Lolita or K-Pop).

Boost Your Digestion, Make Your Skin Glow & Power Your Metabolism

Sound too good to be true?
There's no single pill you can take and carry on living exactly as you are if you want to tick the three boxes:
Glowing Skin
Optimal Metabolic Function
Smooth Digestion

It takes time for these processes to heal and alter too, but the habits you start today are going to kick in within months (some of us will feel the effects within days!) and that's one year sooner than if you started next year. If, like me when I'm not being more careful about what ingredients and fitness work for me, you find yourself tired, easily bloated and feeling uninspired, here's my tried and tested methods.

Detox Your Digestion

I believe in eating with nutritional balance at the core but ensuring that all your meals are foods you really love to eat and that there are no "bad" and "good" foods as long as you know how they make you feel and you're sure to get all the vitamins and minerals you need alongside your macronutrient balance over a week. If you happen to eat sponge cake for dinner now and again it really isn't a drama.
Consider why you make that choice and then when you eat a meal, feel energised and satiated, consider what you could do to make that a regular practice. Have equipment to make all your own juices, smoothies, shakes and condiments. I love Aussie made Froothie (1000W, no messing around here).Filling your pantry with the ingredients to make good meals, setting out a plan at the start of the week so you have everything you need at hand, reading books or magazines that inspire your food choices and exploring new flavours and combinations? I've been reading Paleo magazine for recipes - I am not paleo nor do I advocate any particular regime or take part in any! Their recipes are excellent though and they don't buy into the nutritional table of calories, protein, carbs etc that so many recipes do. It isn't necessary. Eat well, listen to your body and your appetite and get to know what satiates and what leaves you craving (ie. most diet foods and zero calorie beverages!) if you want a sustainably nourishing approach to food and life.
Daily, aim to get a decent serve of high quality protein (whether it's from food or a supplement) to ensure optimal muscle, bone, joint, skin, hair and organ function. I kick start most mornings with a vanilla protein smoothie and almond milk (I love the taste and I choose a high calcium one). Plus a good dose of coffee, black. Not only an energy kick pre-workout but also allows me to pretend to be Italian/French/ miscellaneously Euro.

To ensure you are getting the best out of your diet and that it is digested in such a way that the nutrients aren't wasted, supplement your diet with a probiotic. You may choose - like one friend - to take a big old spoonfull of kimchi daily, but I prefer a high quality pre/probiotic powder supplement. I add it to my protein shake in the morning.
My pantry is stocked with Nature's Sunshine supplements for preventing, treating and strengthening digestion and gut health. I'm as guilty as you are when it comes to overdoing it or allowing stress, poor sleep or jet lag to impact my food choices.
Try Bowel Calm, Activated Charcoal and Slippery Elm Powder. I also swear by Organic Apple Cider Vinegar (with the Mother!) for the mega dose of protein, enzymes and the energising bitterness at the start of the day and after each meal. My pick is Bragg Apple Cider Vinegar.

Use High Grade Cosmeceuticals Alongside Your Usual Skincare

I don't consume many chemicals - my food is majority wholefoods (unprocessed veggies, fruit, seafood, legumes, meat, nut milks) and organic wherever possible. But when it comes to skin, I'm a convert to cosmeceuticals. You can usually only get the best ones in salon and they cost more than your supermarket beauty buys, but they also work. As someone who prizes her skin after teenage years of acne and sunburn, I don't skimp. Totally recommend medik8 for retinol based resurfacing cream (my choice is Retinol 1 TR) and moisturisers (Hydrate 360 please). I'll also be adding the new Dark Circles eye cream to my bedside table... no need to look like I've been tossing and turning for 8 hours!

Alpha-H does an amazing copper/B vitamin serum that I apply every morning under my moisturiser and makeup.

Maintain A High Quality Protein Intake Daily

Whether you're vegan, vegetarian or happily carnivorous, you must select high quality proteins. This means choosing lean, organic salmon rather than chicken wings deep fried and covered in salt. You want your

proteins to give you bang for their calorific buck, so to speak. Red meat, chicken and legumes are rich in protein. A serve of baked beans or chickpeas is an excellent alternative to meat proteins. While whey and milk-based protein powders are ideal for ultimate calcium and easily-absorbed protein, there's plenty of plant-based proteins that are worthy of cupboard space. Choose powders that have the least amount of ingredients listed and avoid sugar-loaded, toxic tasting candy powders unless you want to bulk up your guts more than your muscles.

Embrace Rock Salt Lamps & Crystals In Your Home

Sure, I know it sounds all Gwyneth, but I can't tell you how peaceful my space feels when I have my rock salt lamps on and only natural lighting. It feels like bringing an ancient big old chunk of nature into my home. It feels restorative. I have both a 4kg lamp in my bedroom and a smaller sphere that plugs into my laptop USB port and lights up when I'm working.- totally recommended for travel and workplaces.
 Whether you believe the negative ions the salt lamps emit are genuinely beneficial is secondary. Just having that gentle glow emanating near you is calming in itself. My rock salt lamp and a Selenite crystal tower that I keep by my bed for the positive energy it symbolises and channels into my home are from Rock Salt Lamps

Winter Wellbeing: Body, Hair & Face

As you know - or will come to know - I get excited at anything that sparkles, glows, emanates colour, smells beautiful, looks amazing... whether it's eyeshadow, yoga pants, organic coconut oil, if it's divinely presented and a joy to use, I'm all for it.

Now that Winter Is Here, it's time to ease up on the self tanning if you're so inclined and instead to slather on moisturiser under your socks and sleeves. If, like me, heavily over heated rooms and shops really play havoc with your sinuses, I totally recommend Xlear. I discovered it at a health foods store but it's also in Priceline and other pharmacies. No steroids, no nasties, all natural and it clears up and moisturises at the same time. Alternatively, saline spray might be your best friend.

Life is short, and you only get one, so use all the good things and indulge yourself in beauty and wellness rituals that revive your body and your spirit. Sometimes it's the tiniest luxuries that remind you there are simple joys to be had every single day.

Eminence Coconut Body Firming Lotion is a richly scented, creamy lotion that is perfect for winter. Rather than disguising your scaly little limbs under full length leggings all winter, get out of your steamy shower and smear this all over. Then go forth into your day or night, knowing you are channelling some tropical summer vibes of your own.

I've just had my hair lightened to a very pale blonde ombre at the ends so it is super sensitive and dry. Because I refuse to give up on sleek, smooth and straight, I have to do all the things. Here's my advice regardless of whether you have coloured hair or not:

• Use a heat-protection spray or leave-in product
• Don't use the same old straightening irons you've been using for years (they're too hot!)
• Invest in quality hair care and high tech stylers if you use them regularly (I have recently discovered 100% Australian EVY iQ styler. Never going back - this is the best!)
• Wash twice a week and use a masque once a fortnight or more often if needed

Yoga, Plant Based Eating and Natural Balinese Beauty in Ubud

Plant Based Eating

On this, my second visit to Ubud in the past five years, I was told over and over again by friends and strangers that I must visit Moksa if I loved raw food. Or even if I didn't know I loved it. 

On their recommendations and with a fierce curiosity, I trekked up Penestanan past Y Resort towards the rice fields and Moksa's incredible permaculture garden and restaurant. I was not disappointed!

Chef Made is a genius, and I don't bestow this claim lightly. I was fortunate to see him at work in the kitchen and when I asked for the recipe for my favourite dish (avocado enchiladas in pumpkin wraps), he sent me the recipe that very evening!

Moksa was founded by Janur and Made after they had worked together at a five-star resort serving raw food in Ubud. With dreams of running their own sustainable farm/cooking school and restaurant, Moksa was the stunning result.

The menu changes seasonally and the space easily accommodates single diners, families, romantic dates and group dinners. With wi-fi and candlelit tables at night, it's not to be missed. Cannot recommend those avocado enchiladas enough. Even if you don't know the slightest thing about raw food, nor plant based food, this is flavourful, decadent food at seriously affordable prices. There's a cookbook coming out this year and I'm hungrily awaiting it. 

Check out their Facebook page for updates and events. Highly recommend enrolling in a class with Chef Made. 

Natural Balinese Beauty

There can be no better marketing for Utama Spice than Ria Templer. Her mother began Utama Spice in the 1970s after she had determinedly raised her children and family with traditional Balinese practices regarding natural solutions to skin, health and wellbeing. Using recipes, herbs, spices, fruits and plants to create tailored treatments, it

wasn't long before her skills and talents spread from friends, family and local community to reach international interest. Soon, she was providing natural, organic skin and body treatments to five-star spas and hotels. Utama Spice provided her with her own business and freedom to create products she knew were essential to wellbeing under her own label. Importantly, Utama Spice employed local women at a time when it as traditional for the man of the house to be the breadwinner and women to stay at home. The business has a renewed vigour and strategy under the loving management of Ria and her partner now. Still producing the highly popular Bug Spray, they also do face, hair and body scrubs, washes and serums. I made my own lemongrass, ginger and bergamot scent and can also vouch the Yoga Spray is THE BEST. I recommend visiting the store but you can also find the products at Yoga Barn, Bali Buda and other quality yoga, organic and natural produce venues around Ubud. 
Go to the Utama Spice website for stockists, story and product info.

Yoga

Yoga Barn runs yoga and lifestyle classes throughout the day, every day. The Ecstatic Dance evening has a queue for hours before it begins so if you are inclined to truly get your yoga groove on, get there early! I was fortunate to try Vinyasa Flow with fabulous Nadine and also a really creative, flowy and strong Vinyasa Flow with Murni.

The OMG? OMG! I'll be borrowing that one for my own classes.

I also tried classes I never normally would have if not for the fact I was at a loose end and it was a convenient time. Shamanic Healing which honestly, I wouldn't recommend with the teacher who I experienced BUT still an interesting experience and certainly you meet a lot of international yogis and wellness warriors so that's worth the entry price and more.

I also did Iyengar Yoga with Christine who studied under the late, great Iyengar himself. She is a complete treasure chest of knowledge on the body and yoga. The concept of movement that focuses on joint integrity and health with the AID of muscles rather than a muscular focus really got me thinking about where to place the focus and intention when moving and teaching. Recommend you try this long-time Ubud venue before trekking elsewhere. And Denise Payne is unmissable. Make sure you get to her Yin and Power Yoga. All teachers listed here.

Goodness From Goop : Gwyneth, Guts, and Clean Beauty

Look, let's not live in dreamland. Goop has gotten a lot of hate over its lifetime and I am the most sceptical of all about celebrities touting wellness brands and books. In fact, I believe there are several lines across my forehead that are totally down to grimacing with every new celebrity "how to be well" glossy hardback. BUT.

But.

Goop Clean Beauty (Hachette Australia, Hardback RRP $45; eBook RRP $19.99) really is full of good, substantive advice and knowledge. Gwyneth hasn't written some "drink juice for 20 days, do yoga and you'll look like me!" style tome. Thank goodness. It's actually wry, real and it asks the leading experts in the fields of dermatology, dietetics and digestive health, fitness training, yoga and beauty manufacturing for their opinions and real life advice. Of course, the photos are fabulous. It's a good looking book, but let's face it, you don't buy a book on beauty if you don't value good looks, right?

What I also love about this book is that it doesn't have a holier-than-thou approach to all aspects of beauty. We all want to look and feel as great as we can. That means we can eat an abundance of organic foods and use only all-natural beauty products but we can also accept that age inevitably means a loss of fullness and wrinkles. Some people embrace this fully and accept it. Some of us think we wouldn't mind using the beauty of science and technology to do some plumping and freezing IN MODERATION for a natural lifting effect. The book goes through these options - including Botox, fillers, thread lifts, plasma and stem cell injections and so on. There is a no-judgement approach. I like that. There is an emphasis on being careful in selecting a practitioner and in starting small and maintaining your natural appearance only improved rather than going for a dramatic overhaul. Wise.

Here's some quick, simple "I Can Do That!" inspiration from the editors of goop.

A detox of your life does not mean you need to rule out everything that gives you some joy. It is not an abstinence regime that is only bearable for a week before you throw yourself into a weeping, wailing despair that can only be healed with organic dark chocolate and cacao smoothies. A detox rules out the most likely culprits for inflammation of the gut - which is most likely the origin of other health and beauty concerns from acne to mood swings to poor sleep, bloating, sensitive sinuses and hair thinning or loss. Here are the rules of Clean Eating according to Dr Alejandro Junger and it is recommended you follow for at least 10 days. After that time, try introducing what you really want to back to your life gradually to see if it may be the cause of mood, skin, hair or digestive problems.

No alcohol
No caffeine
No dairy
No eggs
No beef or pork
No raw fish or shellfish
No gluten
No soy
No nightshades (potatoes, tomatoes, eggplant, peppers/capsicum)
No strawberries, oranges, grapefruits, grapes or bananas
No corn
No white rice
No added sugar
No peanuts (all other nuts totally fine!)
No processed oils or butters (stick to nut-based oils and coconut oil)

Before you have a breakdown thinking you'll need to eat apples and kale for 10 days, there's pages and pages of delicious breakfast, lunch and dinner meals and they are all simple, doable and delish.

After you've committed to 10 days minimum of avoiding common inflammatory foods, here's some of the other recommended detox tips and consider this, the body DOES have natural detoxifying tools in the liver and kidney but any way you can optimise their functioning and decrease the amount of pollution internally and externally, the greater energy your body can devote to absorbing the good nutrients you're filling it with and to fuelling your brain, skin, muscles, hair and nervous system. Nobody is toxin free - it's a matter of how well we can manage our own system of detoxifying to feel, look and live as purely and well as possible.

Sweat.
Yup, get yourself into an infrared sauna and sweat it out. This is a highly effective means of sweating out heavy metals as well as providing benefits in alleviating arthritis, musculoskeletal ailments and increasing endorphins (feel good hormones). Wheher it's 10 or 30 minutes, try to get into a regular practice. A regular sauna will do.

Exercise.
Moving fluid through the lymphatic system supports the immune system by filtering out toxins and avoiding retention and lethargy. Exercise also boosts happy hormones, enables us to challenge ourselves physically and mentally, provides an opportunity to do something healthy and fun with people we know or to make new friends. Weight-bearing exercise also builds bones, muscle and enables our bodies o function healthier well into old age.

Meditate.
Calm the mind. Bring yourself into the present. Find a sense of peace that isn't dependent on anyone or anything external.

Get On A Foam Roller.
Get your fascia flexible. Many instructors and personal trainers I know swear by the foam roller as a regular part of their fitness routine. Sure, it can be deeply uncomfortable, especially if you have a tendency towards really tight muscles or you rarely stretch. It's entirely worth it. It is vital to stretch, lengthen and release tightness in the muscles to avoid that tension becoming habitual or loading the joints because the muscles that should be doing the work are too fatigued, overworked or dysfunctional to do their job. Hit up google and youtube - there's loads of guidance online as to how to use a roller.

Sleep.
Everyone knows this - just as you have a routine for beauty, fitness, travelling to and from work daily, so you must have a routine for sleep. Switch off social media at least an hour before bed and if you are panicking over something, write it down and know you can deal with it in the morning.

Try Yoga Nidra.
"Psychic sleep" is an ancient practice that deeply restores, relaxes and rejuvenates the body. It is a guided relaxation wherein you don't actually sleep as the mind is still active, but the body completely melts into blissful quiet. Try downloading Kirit Thacker, head of yoga at Ananda Ayurvedic spa in India.
Also try Elena Brouwer's 10 minute version from Yoga Journal.

Beauty & A Tan That Doesn't Cost The Earth

The skin is actually one of the largest organs of the body. We often think of heart, kidneys, liver when we think of organs of the body, but actually the skin is a living, functioning organ that absorbs elements of the environment and especially, the products we put on it.

This is why it's so important to choose carefully what you apply when it comes to skincare, shower gels, cleaning agents, hair products and if you're sensitive, laundry products too.

Many cheap and chemical based beauty and skincare products rely on parabens as a cheap, easy preservative to extend the life of products on shelf. Parabens are entirely man-made and synthetic.

They mimic hormones within the body and once absorbed into the skin, can change and warp the natural balance of hormones within the body. The short and long term effect of this has not been thoroughly researched but since hormones rule everything from mood, fertility, appetite, appearance, sleep and immune system, it would pay to be careful with the endocrine system. 

Natural products often opt for ingredients like grapeseed oil as a natural preservative. Pay attention to the ingredients list and there are quite a number of great books out on natural beauty that explain ingredients and what to avoid in common household and body products.

Another excellent reason to opt for natural ingredients in your skincare is to be earth friendly. Less chemicals produced and manufactured into skincare and beauty products means less toxic products released into the waterways, air and earth before, during production and after use.

Here are some of the products I've discovered recently that align with my goal to use primarily organic, natural and eco-friendly, skin friendly beauty and body products. Nutrimetics makes a whole range of targeted skincare as well as body care from shower gels to deodorant and makeup. I've been using and loving their Black Cherry Shower Gel, Honey and Almond Scrub for face, and the super nourishing apricot based Nutri-Rich Oil

Ink Nurse is a Melbourne-made tattoo healing cream that is just as vital for your freshly done work as it is for years' old work that you want to keep fresh after a bit too much time exposed to the sun. It uses all natural products and is vegan friendly and no parabens. As they say themselves, "A badass, ethical, cruelty-free, product that no one else compares to when it comes to tattoo skin care." True! Hoping to see it at more Melbourne studios.

Eco Tan is an organically certified, skin loving and naturally derived tanning range that has won awards for its face and body products. As someone who lives in Lycra and doesn't tan naturally, I'm all about the tan in a bottle! Just as with Ink Nurse and Nutrimetics, Eco Tan is fully organic and vegan. Their Eco Tan Face Tan Water is the best facial tanning product I've ever used and I've used plenty of tanning brands over the past 15 years. No nasty smell and the colour of both face and body (my choice is Cacao Firming Mousse) are totally believable: deep enough to look like you've been sunning on St Kilda beach but not so deep it looks like you fell asleep there all day.