10 Superfoods that keep you young
Stock your fridge wisely and you could slow down your body’s clock. Karen Fittall tucks
into 10 must-eat-anti-ageing foods.
As the old saying goes, you are what you eat. And, in January this year, science proved it
to be true with US researchers publishing a study that found a definite relationship
between the regular consumption of certain foods and reduced mortality. Following their
lead, we’ve chosen 10 everyday foods proven to help in the battle against some of the
most common age-related health issues like heart disease, dementia, breast cancer and
even wrinkles.
Egg
Protects against:


Age-related blindness – eggs contain the carotenoid lutein. Low levels of lutein are a major
risk factor for macular degeneration, the leading cause of blindness in Australia. Lutein is
present in other foods, but is better absorbed from egg because of elements in the yolk.
High blood pressure – some egg proteins mimic the action of certain blood pressure
medications.
Eat:
The Heart Foundation recommends eating up to six eggs a week.
Boost the benefits by:
Choosing free-range eggs. US researchers say hens allowed to forage produce eggs that contain
higher levels of vitamins and essential fatty acids, compared to hens fed a purely commercial diet.
Apple
Protects against:



Premature death – according to a Finnish study, an apple-rich diet has
a positive effect on mortality, thanks
to its high levels of flavonoids – plant pigments that have an antioxidant effect.
Heart disease – studies link daily apple consumption to a 22 per cent decreased risk of heart
disease, and a 23 per cent drop in ‘bad’ cholesterol after six months.
Alzheimer’s disease – apples contain an antioxidant that helps prevent toxicity in the brain’s
neurons, which is related to the development of Alzheimer’s.
Eat:
One medium-sized apple provides one serve of fruit
Boost the benefits by:
Eating the peel as well – it contains 75 per cent of the fruit’s dietary fibre and at least a dozen anticancer compounds.
Tomato
Protects against:

Cancer – tomato-based phytochemicals and carotenoids, like lycopene, have an anti-cancer
effect. By encouraging skin to repair after sun exposure, they may even protect against skin
cancer.


Osteoporosis – at least two studies have proven that dietary lycopene reduces the risk of
osteoporosis. In 2009, a US study found that people eating more than 4.4 servings of
lycopene a week experienced significantly fewer fractures.
Heart disease – University of Adelaide scientists say that eating at least 25mg of lycopene
daily lowers blood pressure and reduces cholesterol by up to 10 per cent.
Eat:
One cup of uncooked tomato may contain 3.46mg to 21mg of lycopene. The Adelaide scientists say a
daily 500ml serve of tomato juice or 50g of tomato paste provides protection against heart disease.
Boost the benefits by:
Eating cooked tomatoes.A tomato’s lycopene content increases by 54 per cent after two minutes of
cooking and by 164 per cent after half an hour.
Spinach
Protects against:



Dementia – spinach is folate rich, and a deficiency can triple the risk of dementia.
Diabetes – eating an extra 1.5 serves of green leafy vegies every day could reduce type 2
diabetes risk by 14 per cent.
Wrinkles – a Melbourne study found that a vegetable-rich diet, with legumes and olive oil,
protects against wrinkles.
Eat:
Three-quarters of a cup of cooked spinach equals 1.5 serves of vegetables, and provides 30 per cent
of your daily folate requirements.
Boost the benefits by:
Choosing spinach that’s been exposed to fluorescent light in the supermarket. Researchers in Texas
discovered that continuous light significantly increases spinach’s folate and vitamin content.
Red Cabbage
Protects against:


Alzheimer’s disease – a red cabbage extract reduces the build-up of the plaques in the brain
that contribute to Alzheimer’s disease.
Heart disease and cancer – red cabbage contains at least 36 anthocyanins, pigments that
provide the vegetable’s colour, promote heart health and protect against cancer.
Eat:
While half a cup of cooked cabbage equals one serve of vegetables, more is better. Because only 20
per cent of cabbage anthocyanins are absorbed easily, US researchers found that people who ate
two cups of cooked cabbage per sitting absorbed the most.
Boost the benefits by:
Picking red instead of white cabbage – every time. Red cabbage’s antioxidant activity is at least six
times higher, and while 100g of red cabbage contains 23mg of anthocyanins, white cabbage contains
just 0.01mg.
Avocado
Protects against:

Dementia – avocadoes are a good source of vitamin E, and Dutch researchers found that
people who consumed 18.5mg of the vitamin a day were 25 per cent less likely to develop
dementia than people eating only 9mg.

General ageing – there is three times as much glutathione, an amino acid that inhibits the
ageing process, in avocadoes than any other fruit.
Eat:
A one-cup serve of avocado provides 3.29mg of vitamin E, 47 per cent of the recommended daily
intake.
Boost the benefits by:
Eating avocado with other fruits and vegetables. The good fats contained in just half an avocado
increase the absorption of carotenoids from other foods by as much as 15 times.
Oats
Protects against:

Heart disease – studies confirm that eating oats helps lower cholesterol because of betaglucan, a soluble fibre that can block cholesterol re-absorption.
Oats also contain avenanthramides, which are anti-inflammatory compounds that help to
prevent atherosclerosis, or hardening of the arteries – the most common cause of heart
disease.
Eat:
Consuming 3g of beta-glucan a day has been shown to help lower cholesterol re-absorption. A 40g
serve of porridge oats contains 1.5g of beta-glucan.
Boost the benefits by:
Choosing oats that are as unprocessed as possible. The glycaemic index (GI) of porridge made from
rolled oats can be as low as 42 per serve, but the GI of quick oats jumps to 66.
Walnut
Protects against:



Memory loss – French research has shown that regular consumption of omega-3-rich foods,
such as walnuts and walnut oil, can reduce the risk of dementia by 60 per cent.
Osteoporosis – plant-based omega-3 polyunsaturated fatty acids help to decrease bone
resorption, or the breakdown of bones, a known factor in the development of osteoporosis.
Breast cancer – walnut-sourced omega-3s, antioxidants and phytosterols reduce the
incidence of breast cancer, according to US research.
Eat:
Experts recommend enjoying a handful (30-50g) of nuts regularly. To help protect against breast
cancer, researchers suggest eating a 56g serve of walnuts daily.
Boost the benefits by:
Storing walnuts properly. To do this simply place in an airtight container and refrigerate.
Fish
Protects against:




Dementia and stroke – eating at least three serves of fish high in omega-3 fatty acids a week
may result in a 26 per cent lower risk of brain lesions that cause dementia and stroke.
Cancer – in studies in Sweden, marine-based omega-3s reduced the size of tumours and
killed cancer cells.
Heart disease – regularly consuming marine-based omega-3s has been linked to a 45 per
cent reduction in cardiovascular-related problems.
Age-related blindness – eating more than two serves of oily fish a week can reduce agerelated macular degeneration risk by 39 per cent.
Eat:
The Heart Foundation recommends eating at least 500mg of marine-source omega-3s a day,
achieved by eating two to three 150g serves of oily fish a week.
Boost the benefits by:
Choosing the ‘oiliest’ varieties of fish. Good choices are Atlantic and Australian salmon, gemfish,
blue-eye trevalla, blue mackerel, canned salmon, tuna and sardines.
Celery
Protects against:



High blood pressure – celery contains 3-n-butyl phthalide, a chemical that relaxes the
smooth-muscle lining of blood vessels, resulting in lower blood pressure.
Memory loss – luteolin, an antioxidant found in celery, protects against the inflammation in
the brain that contributes to the development of dementia.
Breast cancer – celery stalks are a source of apigenin, a compound that prevents certain
breast cancer cells from multiplying and growing.
Eat:
One cup of raw, diced celery provides one serve of vegetables.
Boost the benefits by:
Making celery a soup staple. The vegetable’s heart-healthy phthalides are tasteless, but increase the
flavour intensity of other ingredients when they’re added to a soup.
Karen Fittall, 2011, Good Health Issue 09/11 p096-098
Larraine Sathicq, 2011, Good Health Issue 09/11 p062-065
Is it in your Genes?
Can you avoid a disease that you’re genetically predisposed to? Larraine Sathicq finds out.
About half of the Australian population will at some time in their lives be affected by a condition
with a genetic basis. But even if you have a potentially deadly illness on many branches of your
family tree, it doesn’t mean you’re staring at a definite diagnosis, and it shouldn’t stop you being
proactive about prevention, says Associate Professor Kristine Barlow-Stewart, director of NSW
Health’s Centre for Genetic Education. “For the majority of conditions, what you’ve inherited is a
susceptibility to a disease or condition,” she says. “To happen they need a triggering factor and,
although we don’t know what all these factors are, there are some like smoking and a poor diet
that we do know about and can avoid.”
Diabetes
Reduce your risk
Heart Disease
Reduce your risk
Bowel Cancer.
Reduce your risk
Breast Cancer.
Reduce your risk
Mental Illness.
Reduce your risk
Beverly Hadgraft, 2011, Good Health Issue 09/11 p152-155
Mix & Match for Optimum Fitness
Achieve peak fitness and prevent injuries by learning which exercises complement each
other, writes Beverly Hadgraft
Have you ever watched a yogi or Tai Chi master in action? They’ll do forward sequences, then back
bends. They’ll work one side of the body, then the other. There is a strong focus on balance.
The rest of us? We tend to do what we enjoy – and lots of it – and then wonder why we have
injuries. It’s because we develop poor balance in our muscle groups, and if one side of the body
becomes too dominant, it can result in torn muscles and joint pain.
What to do? We should be partaking in a variety of activities and sports that will help keep our
bodies balanced. This won’t only prevent injury, but can also enhance performance and stop us
getting bored.
Here, Anna-Louise Bouvier, physiotherapist, mind-body expert and author of The Feel Good Body
(Harper Collins, $24.99), and exercise physiologist and sports scientist Courtney Hargrave provide a
push in the right direction.
Warning: the activity you most need to do is often the one that targets your weaknesses, so it may
also be the one you most dislike. Sorry!
Runners and walkers
Runners and walkers often have strong legs but weak upper bodies.
Try:
 Swimming.
 Rowing. It strengthens the legs and back without the pavement pounding that is involved in
running.
 Resistance training. Reverse flies and lat pull-downs are recommended to build muscles in
the upper back. You could also break up your training runs with a stop for push-ups and
tricep dips.
Because runners move in a linear forward motion, you need to improve hip mobility.
Try:
 Zumba. or other dance classes for multi-directional movement.
 Soccer. It incorporates forward, backward and side running and is great interval training, which
will give runners a real boost.
Also…
 Yoga or Bikram yoga.to keep the body flexible and build strength in the lower back, which
helps the runner’s body cope with landing and push-off.
Tennis Players
Regular tennis players often get stronger on their dominant side. It’s important to stretch your upper
body regularly, focusing on stretching away from your dominant side.
Try:
 Yoga or stretch classes.
Also…
 Put a cover on your racquet to add weight and then practise strokes (without a ball) using
your non-dominant hand.
 Try an alternative sport that will provide a multi-directional, agility training stimulus to help
with court coverage. Soccer is perfect and basketball is also great. Or, if you’re looking for
something completely different, try a salsa class.
 Rollerblading will help build cardiovascular strength, leg strength and balance.
 Resistance training such as push-ups, pull-ups and tricep dips will help keep the upper body
strong and balanced.
Swimmers
Swimming is a good all-over body exercise. However, many swimmers plough up and down the pool
doing freestyle only. That results in a strong front body but a weak back, glutes and hamstrings.
Try:
 Warming up and cooling down with a few laps of backstroke.
Many swimmers also suffer from shoulder injuries, so try:
 Resistance training to develop stabilising muscles. Focus on the deltoids, biceps,
triceps and lats.
Also…
 Pilates classes or workouts using a Swiss ball will help swimmers engage and strengthen the
core, promoting a stronger stroke and more power from the legs.
 Weight-bearing activities such as strength training, walking or running are recommended to
help prevent osteoporosis.
Kayakers
Kayaking can be hard on your back, especially if your technique isn’t perfect. The same principle
applies if you regularly use a rowing machine.
Try:
 Back, hamstring and Upward Dog stretches.
Also…
 Pilates classes. Lots of kayaking movement comes from the hips and Pilates will help to
balance core strength.
 Boxing fitness classes. They’ll keep fitness and strength up in the colder months. It’s a similar
upper body movement to kayaking, plus it’s good for mental toughness and quick thinking,
both essential in difficult ocean conditions.
Cyclists
Since cycling is a very forward activity, you need to build strength in the back.
Try:
 Yoga.
 Backstroke swimming.
Also…
 Kickboxing improves core strength, which will increase cycling power, especially up hills, and
also gives legs a more multi-directional workout.
 For a change of scenery, try cross-country skiing as it strengthens the glutes, quads and core
but has the bonus of adding some upper body action. High-intensity workouts on a crosstrainer will have similar effects.
 Balance out quad strength with workouts that activate the hamstrings, such as hamstring
curls.
Netballers
Netball is all about balance and power, moving from leg to leg. The stronger your core, the better
your balance will be and the less likely you are to get ankle and knee injuries.
Try:
 Pilates classes to improve core stability.
Also…
 Many netballers find that dancing, especially ballroom and even ballet, helps their
performance on the court. It also improves balance, stability and agility.
 Get in a pool to practise jumping without putting stress on your knees. Waist-deep in water,
you’ll only suffer half the impact you’d feel on land. Get shoulder-deep and the impact is
reduced to eight per cent.
Stiffies and Floppies! ’floppies’ are people who love stretching and hate power exercise and ‘Stiffies’
are those who think being within touching distance of their toes is the ultimate in flexibility. No
matter what other exercise they do, Floppies need more strength and stability so should do
resistance training, while Stiffies need to get themselves to yoga.
Golfers
Golfers regularly get bad backs because they are leaning forward so much. In addition, when they
whack that ball, the body has to move in all three planes simultaneously from a static position.
Try:
 Yoga to protect the spine and provide better swing balance. Some golfers even swear it
helps quieten the mind to help with tricky shots.
 Pilates to improve core strength.
Also…



Power Plate or ‘vibration trainer’. The vibrations from these machines stimulate fast-twitch
muscle fibres which, over time, will help to increase explosive strength – important for a big
tee-off.
Do an upper body warm-up before a game of golf, and make sure that you stretch regularly
during the game.
When you get home, gently stretch your lower back – lie over a small pillow placed behind
you, between your waist and shoulders. Place your arms back with your head resting in the
palms of your hands. Bend your knees if your back feels uncomfortable.
Climbers
Climbers tend to be very strong through the pectoral muscles and the front of the body.
Try:
 Backstroke swimming to strengthen muscles at the back of the body.
 Yoga. The Upward Dog and Cobra positions are both ideal for climbers.
 Hanging from a high chin-up bar to lengthen and stretch shoulders.
Also…
 Stand-up paddleboarding is a great alternative workout for climbers. It preserves core and
upper body strength, while the isometric leg strengthening needed to keep balance on a
board is helpful for climbers who often need to hold an awkward leg position without
locking up. It also provides the perfect change of scenery.
Yoga and Pilates


Yoga and Pilates lovers will both benefit from cardiovascular workouts, which will help them
hold and sustain poses for longer. Swimming is good for yogis since it enhances breathing.
Because so much of Pilates is done lying down, an upright workout is important to
strengthen glutes and legs. Bushwalking is ideal.
Yogis can be prone to injuries in the hamstrings, knees, lower back and wrists, so resistance
training targeting those areas can take your practice to a new level.
Surfers
Surfers are also prone to bad backs – all that paddling means they’re constantly extending.
Try:
 Pilates classes – many elite surfers say they can’t function without good core work.
 Yoga. It gets the creaks out of shoulders and can improve mindful breathing, which is very
useful in difficult swell.
Chelsea Clark, 2011, Good Health Issue 09/11, p168-171
Pot Plants for better health.
Plants can do more your home than add a little splash of colour. Some can
even improve your health. By Chealsea Clark
We all know they look great, but did you know having plants around your home and office can
also be beneficial to your health?
Headaches, respiratory problems such as asthma, dry eyes and a lack of concentration have all been
linked to toxins in the air, which can come from common household items such as air-conditioning
units, computers, printers, solvents, detergents, shampoos and even cosmetics. But Australian
studies have shown that certain plants can eliminate these toxins, known as volatile organic
compounds (VOCs), from the air completely – and all in 24 hours.
“Modern living is exposing us to all sorts of pollutants in the air,” says scientist Dr Fraser Torpy,
who is part of a team at Sydney’s University of Technology that has worked on a number of studies
investigating the benefits of plants. “Urban air pollution is a worldwide health concern, as is indoor
air quality. We spend 90 per cent of our time indoors where the air can often be more polluted than
outdoors.
“Plants take us back to nature – that’s where we came from. We’ve found that not only will plants
get rid of all these VOCs, but they can also promote calmness and pleasure, reducing anxiety and
stress. We’ve also seen that plants in offices and schoolrooms can increase productivity and student
performance.”
And the good news is you don’t need to fight your way through a jungle to get to the breakfast table
to benefit from the air-purifying qualities. Torpy says even one or two plants start to fight off
substances such as carbon dioxide, nitrogen oxides, and VOCs like benzene, toluene and xylene.
So what are you waiting for? Here are some of the most effective air-purifying species.
A learning boost?
Plants in classrooms have been credited with an improvement in student grades in three schools
in a trial run by the University of Technology, Sydney.
Half of the year six and seven classes received three plants per classroom, and students were tested
before the plant placement and again six weeks later.
In two of the schools, marks increased from 10 to 14 per cent in those classrooms with the plants. At
the third school, little improvement was demonstrated, but scientists put that down to
the fact the school has an active gardening program.
“This is the first study that measured academic performance,” says Torpy, who was involved in
conducting the trial.
The plants used in the trial were the golden pothos, the Janet Craig and the peace lily.
Kentia palm
(Howeaforsteriana)
If your green thumb is not so green, the Kentia palm – which is native to Lord Howe Island – is your
kind of house plant. Low light, dust, heating, drought and general neglect won’t get in the way of
this plant’s air-purifying capabilities. “If you were only going to have one plant in your home, make it
the Kentia palm. It does brilliantly in low light,” says Torpy.
The Kentia palm is especially efficient at eliminating the VOC hexane, which Torpy explains comes
from a number of sources – predominantly petrol vapour and glues used in making household items.
Despite the fact it can grow in a small pot, the Kentia palm does grow quite tall (1.5m to 3.5m as an
indoor potted plant, or much higher outdoors), so make sure you have enough space.
Janet Craig
(Dracaena deremendis)
Another low-maintenance house plant proven to eradicate indoor air pollution is the Janet Craig –
one of the most popular members of the Dracaena family. The Janet Craig is a hardy plant that will
tolerate neglect and is best kept in semi-shade. It’s a perfect choice if you have an apartment
because it can grow in even the narrowest corners. Keep one near the front door or in your entrance
hallway for good fengshui. If you’re an allergy sufferer, keep an eye on your Janet Craig because
their wide leaves can accumulate dust. Wipe leaves down regularly with a damp cloth to remove
dust.
Peace lily
(Spathiphyllum ‘Petite)
One of the most well known air purifiers, the peace lily is also one of the prettiest with warm,
creamy white flowers. But be warned it does require a little more care and attention than the Kentia
palm or the Janet Craig. The peace lily loves humid areas and does best in full sunlight. When
watering, use warm tap water and drench the soil. Peace lilies also need to be regularly fertilised.
Torpy’s research found that the peace lily is effective at removing many VOCs and he says it is also
excellent at reducing indoor carbon dioxide levels.
Philodendron ‘Congo’
(Philodendron ‘Congo’)
The Philodendron Congo is yet another trouble-free plant that can tolerate low light and will thrive
with very little care. This popular evergreen plant was one of 11 tested by Torpy and his colleagues
in a study of interior plants and workplace productivity and it was found to completely eliminate
VOCs including benzene and toluene from the air. It can grow up to 1.5m, so is a perfect ‘corner
plant’ for family living areas. It’s recommended that you water your philodendron Congo a couple of
times a week for the first month until you are familiar with its water requirements (generally you
should only water when the top soil is mostly dry.)
Mother-in-law’s tongue
(Sansevieriatrifasciata)
These plants get their cheeky name because of the sharpness and shape of the leaves, which grow
straight up and can be up to 1m tall. This was a particularly popular species in the 1970s and 80s, but
then went out of fashion for a period and was even considered a potential weed. But the mother-inlaw’s tongue is coming back into favour, namely because of its prolific air-purifying capabilities.
These plants require little care and use little water. If over-watered, they may develop a fungus
so be careful to only water when needed.
Spider plant
(Chlorophytumcomosum)
Proven effective by NASA in removing carbon monoxide from the air, the spider plant is extremely
easy to grow but, like the mother-in-law’s tongue, can be considered a weed. The spider plant has
long grass-like leaves and can survive in less than perfect conditions. They are ideal to pot in hanging
baskets, so work well on balconies and verandahs. Water liberally during warmer months, but cut
back in winter.
Plants in our home: the fengshui rules
Now you know which plants promote cleaner air in your home, don’t just plonk them down
anywhere and hope for the best. There are some basic fengshui principles you can follow to ensure
you’re reaping the maximum benefit from your DIY air purifiers.
1. Fengshui principles say that your front door is the starting point of the journey of your
home, so make guests feel welcome by hanging or placing plants around the home’s
entrance.
2. Decorate as a whole. The plants you choose should be in keeping with the feel and energy of
the room. And to increase positive energy (chi) always put plants in pairs.
3. Never keep dead or dying flowers or house plants. As soon as flowers start to wilt get rid of
them. You should also avoid plants or flowers with thorns – especially at the front door.
4. Corners are perfect. Any place in your home where there are harsh, sharp lines are the
perfect place to put a plant. Basic fengshui says sharp lines and corners are considered
‘negative energy enhancers’. Disguise them with plants.
Chelsea Clark, 2011, Good Health Issue 09/11, p168-171
Pot Plants for better health.
Plants can do more your home than add a little splash of colour. Some can
even improve your health. By Chealsea Clark
We all know they look great, but did you know having plants around your home and office can
also be beneficial to your health?
Headaches, respiratory problems such as asthma, dry eyes and a lack of concentration have all been
linked to toxins in the air, which can come from common household items such as air-conditioning
units, computers, printers, solvents, detergents, shampoos and even cosmetics. But Australian
studies have shown that certain plants can eliminate these toxins, known as volatile organic
compounds (VOCs), from the air completely – and all in 24 hours.
“Modern living is exposing us to all sorts of pollutants in the air,” says scientist Dr Fraser Torpy,
who is part of a team at Sydney’s University of Technology that has worked on a number of studies
investigating the benefits of plants. “Urban air pollution is a worldwide health concern, as is indoor
air quality. We spend 90 per cent of our time indoors where the air can often be more polluted than
outdoors.
“Plants take us back to nature – that’s where we came from. We’ve found that not only will plants
get rid of all these VOCs, but they can also promote calmness and pleasure, reducing anxiety and
stress. We’ve also seen that plants in offices and schoolrooms can increase productivity and student
performance.”
And the good news is you don’t need to fight your way through a jungle to get to the breakfast table
to benefit from the air-purifying qualities. Torpy says even one or two plants start to fight off
substances such as carbon dioxide, nitrogen oxides, and VOCs like benzene, toluene and xylene.
So what are you waiting for? Here are some of the most effective air-purifying species.
A learning boost?
Plants in classrooms have been credited with an improvement in student grades in three schools
in a trial run by the University of Technology, Sydney.
Half of the year six and seven classes received three plants per classroom, and students were tested
before the plant placement and again six weeks later.
In two of the schools, marks increased from 10 to 14 per cent in those classrooms with the plants. At
the third school, little improvement was demonstrated, but scientists put that down to
the fact the school has an active gardening program.
“This is the first study that measured academic performance,” says Torpy, who was involved in
conducting the trial.
The plants used in the trial were the golden pothos, the Janet Craig and the peace lily.
Kentia palm
(Howeaforsteriana)
If your green thumb is not so green, the Kentia palm – which is native to Lord Howe Island – is your
kind of house plant. Low light, dust, heating, drought and general neglect won’t get in the way of
this plant’s air-purifying capabilities. “If you were only going to have one plant in your home, make it
the Kentia palm. It does brilliantly in low light,” says Torpy.
The Kentia palm is especially efficient at eliminating the VOC hexane, which Torpy explains comes
from a number of sources – predominantly petrol vapour and glues used in making household items.
Despite the fact it can grow in a small pot, the Kentia palm does grow quite tall (1.5m to 3.5m as an
indoor potted plant, or much higher outdoors), so make sure you have enough space.
Janet Craig
(Dracaena deremendis)
Another low-maintenance house plant proven to eradicate indoor air pollution is the Janet Craig –
one of the most popular members of the Dracaena family. The Janet Craig is a hardy plant that will
tolerate neglect and is best kept in semi-shade. It’s a perfect choice if you have an apartment
because it can grow in even the narrowest corners. Keep one near the front door or in your entrance
hallway for good fengshui. If you’re an allergy sufferer, keep an eye on your Janet Craig because
their wide leaves can accumulate dust. Wipe leaves down regularly with a damp cloth to remove
dust.
Peace lily
(Spathiphyllum ‘Petite)
One of the most well known air purifiers, the peace lily is also one of the prettiest with warm,
creamy white flowers. But be warned it does require a little more care and attention than the Kentia
palm or the Janet Craig. The peace lily loves humid areas and does best in full sunlight. When
watering, use warm tap water and drench the soil. Peace lilies also need to be regularly fertilised.
Torpy’s research found that the peace lily is effective at removing many VOCs and he says it is also
excellent at reducing indoor carbon dioxide levels.
Philodendron ‘Congo’
(Philodendron ‘Congo’)
The Philodendron Congo is yet another trouble-free plant that can tolerate low light and will thrive
with very little care. This popular evergreen plant was one of 11 tested by Torpy and his colleagues
in a study of interior plants and workplace productivity and it was found to completely eliminate
VOCs including benzene and toluene from the air. It can grow up to 1.5m, so is a perfect ‘corner
plant’ for family living areas. It’s recommended that you water your philodendron Congo a couple of
times a week for the first month until you are familiar with its water requirements (generally you
should only water when the top soil is mostly dry.)
Mother-in-law’s tongue
(Sansevieriatrifasciata)
These plants get their cheeky name because of the sharpness and shape of the leaves, which grow
straight up and can be up to 1m tall. This was a particularly popular species in the 1970s and 80s, but
then went out of fashion for a period and was even considered a potential weed. But the mother-inlaw’s tongue is coming back into favour, namely because of its prolific air-purifying capabilities.
These plants require little care and use little water. If over-watered, they may develop a fungus
so be careful to only water when needed.
Spider plant
(Chlorophytumcomosum)
Proven effective by NASA in removing carbon monoxide from the air, the spider plant is extremely
easy to grow but, like the mother-in-law’s tongue, can be considered a weed. The spider plant has
long grass-like leaves and can survive in less than perfect conditions. They are ideal to pot in hanging
baskets, so work well on balconies and verandahs. Water liberally during warmer months, but cut
back in winter.
Plants in our home: the fengshui rules
Now you know which plants promote cleaner air in your home, don’t just plonk them down
anywhere and hope for the best. There are some basic fengshui principles you can follow to ensure
you’re reaping the maximum benefit from your DIY air purifiers.
1. Fengshui principles say that your front door is the starting point of the journey of your
home, so make guests feel welcome by hanging or placing plants around the home’s
entrance.
2. Decorate as a whole. The plants you choose should be in keeping with the feel and energy of
the room. And to increase positive energy (chi) always put plants in pairs.
3. Never keep dead or dying flowers or house plants. As soon as flowers start to wilt get rid of
them. You should also avoid plants or flowers with thorns – especially at the front door.
4. Corners are perfect. Any place in your home where there are harsh, sharp lines are the
perfect place to put a plant. Basic fengshui says sharp lines and corners are considered
‘negative energy enhancers’. Disguise them with plants.
Sarah Marinos, 2011, Good Health Issue 09/11, p84-86
Step-families & how to survive them…
Step-families are the fastest growing family unit in Australia. How can the adults in the
family make them strong? Sarah Marinos finds out
By 2020 there will be as many step-families in Australia as there are nuclear or first families.
Stepfamilies Australia reports that of the estimated five million families in Australia today, one in
five is a step-family.
But unfortunately, second marriages – and potentially step relationships – have a higher failure rate
than first-time marriages, although the statistics vary widely. An Australian Institute of Family
Studies report found that second marriages have a four per cent higher break-up rate. Meanwhile,
Relationships Australia reports that second marriages are twice as likely to fail as first-time
marriages.
Issues concerning children and second marriages and the merging of families are the top-ranking
reasons why second marriages end, according to relationship expert Toby Green. Arguments over
money and what’s yours and what’s mine are also a key breaking point.
“Man and woman relationships alone are hard enough. Anything you add to that – his kids, her kids,
his ex, her ex, and in-laws – only adds to the pressure,” says Green. “Step-families require more
effort and intelligence because there are more people involved, and often that includes little ones
who didn’t ask to be put into the situation.”
But Lyn Fletcher, director of operations at Relationships Australia NSW, says second marriages and
step-families can work as long as the couple have patience and are prepared to put in some hard
groundwork. “When a step-family works it’s wonderful. It models how we can adapt to different
life situations and opens our hearts. There is no magic involved – it just takes time, effort and hard
work,” she says
Step-family stages
It takes several years for a step-family to develop into a family unit, with the first two years being the
most delicate.
➜Initially, there’s a fantasy period, like a honeymoon, when the adults see the new family through
rose-coloured glasses. Dr Michael Carr-Gregg, psychologist and author of the new
book Surviving Step-Families (Penguin, $19.95), calls it the ‘Brady delusion’. “The couple has wildly
unrealistic expectations and want an instant new family. Parents imagine their children will welcome
the wonderful, new person entering their lives, but children are wishing their parents were still
together. Denial is in full swing,” he says.
➜After fantasy comes confusion. Differences in values, expectations and how to manage things dayto-day emerge. Step-parents can feel on the outer if their partner has biological children. The
partner can misinterpret this as a lack of commitment.
➜ “Conflict is the next stage. Anger erupts and differences are expressed. Everyone seems unhappy
most of the time,” says Carr-Gregg. Step-parents demand change and biological parents have to
choose whether to hang on to the past or make changes and move forward with their new partner.
➜ Survive all this and you reach resolution and comfort. By this point there is a commitment to
make the step-family work. “Members feel a sense of belonging and the step-parent has a clearly
defined role. Family members begin to relax and to feel hope for their future together,” says CarrGregg.
Timing is everything
Fletcher believes parents should wait before introducing a partner to children who are probably still
upset over Mum and Dad’s break-up. “Just because you’re madly in love with someone else, you
can’t assume your children will take to that person,” she says.
“Children will be trying to negotiate a path between their two natural
parents and you need to give a new relationship time. Tell your kids you’re seeing someone, but
don’t introduce them until you know you are forming a permanent relationship.”
A new partner needs to take a secondary, non-disciplinary position while children get used to the
new set up. “The non-biological parent has to stand back and watch. Learn how the family runs,
rather than trying to change the order of things and bringing down more resentment,” suggests
Green.
Carr-Gregg says there are more likely to be issues based on a child’s age rather than whether they’re
a boy or a girl.
Pre-schoolers are too young to properly understand what is happening and may feel it’s their fault
Mum and Dad are no longer together. School-age children may feel embarrassed to have a stepfamily instead of a ‘normal’ family.
Adolescence is a difficult and vulnerable time and Carr-Gregg says teenagers may feel ‘mortified’
that their parent has a new relationship. They may also avoid step-siblings in favour
of their friends initially and feel jealous of the new parent figure, particularly if they were previously
living in a one-parent family.
Put your relationship first
The adult relationship becomes the foundation for building a stable, respectful step-family. “Your
relationship has to be at the top of the pyramid, closely followed by children, other family members,
work and hobbies,” says Green. “I think women are particularly guilty of forgetting that.”
In a step-family, the positive adult relationship comes from discussions about what you are bringing to
the relationship, your expectations and values, the potential problems, and how you’ll manage them
together so you present a united front to the children.
“Don’t divide and say, ‘I’ll deal with my kids my way and you deal with your kids your way’,” says
Fletcher. “You both need to agree to rules for the new family, but don’t discuss issues in front of the
kids. Get on to the same page first – or kids will divide and conquer.”
Carr-Gregg describes this as parents displaying ‘Cabinet solidarity’, as in the world of politics. “Within
the Cabinet, politicians have lots of roaring arguments, but the moment they step outside that
meeting room they follow the company line,” he says. “Couples won’t necessarily agree on issues,
but the families that succeed are the ones where couples negotiate a compromise position for the
sake of the family.”
Parenting Tips
❤ Start out in neutral territory Move to a new home, if possible. “Then you don’t have the physical
reminders of the previous relationship,” says Carr-Gregg. “And you can start new family traditions
and rituals that are important protective factors in the long-term.”
❤ Give visiting children their own spaceIf your partner’s kids come and visit for the weekend, give
them their own room or space for their personal possessions. This states they are part of your home
and family, too.
❤ Give step-children time to adjust “You have to create an environment where children feel valued
and listened to. They’re looking for chinks in the armour and a reason to get upset. Don’t give it to
them. Give them time to adjust,” says Carr-Gregg.
❤ Understand there will be loyalty issues Tell children they’re allowed to have a relationship with
both of their parents and that their relationship with their step-parent is separate from that. It isn’t a
competition.
❤ Respect individual differencesEvery person has different chromosomes and a different history.
Don’t assume what people are thinking. Get to know people over time and understand their
personality and temperament.
❤Let your step-child lead the way Take things slowly in developing a relationship. Remember that
children didn’t ask to be part of a step-family.
❤ Make yourself available for step-children Doing one-on-one activities with step-children slowly
builds a rapport and a relationship, even if it’s dropping them to the movies or to basketball practice.
Don’t have any expectations, but just be helpful and show commitment.
❤Don’t expect thanks Children believe you have come into their family and taken the place of their
mum or dad. “But hang in there and one day they’ll come up to you at breakfast and kiss you on the
cheek,” says Carr-Gregg.
❤ Expect respect, both ways Even if you find your step-children hard to get on with – perhaps you
don’t even like them much – as the adult you have to stay calm, try and avoid confrontation, and
show respect. A hard call but an important one, says Carr-Gregg. “You’ve made a commitment to the
child’s parent and it’s in the interests of your relationship to be civil to his or her children. Put up
with them knowing that one day they will move out,” he says. But respect works both ways. “The
biological parent has to talk to their kids and say, ‘I’m not saying you have to like this person, but I
demand you treat them with respect as my partner’,” says Green. “It’s imperative that everyone
treats everybody with respect in the family.”
Rachel Smith, 2011, Good Health Issue 10/11 p045-047
Stay Strong at every age!
Keeping bones and muscles strong will keep you upright and help you look and feel good
at any age, writes Rachel Smith
In your 20s and 30s
Women reach their peak done mass by 30 and then move into a maintenance phase, so it’s a good
time to set up diet and workout habits for life.

Dose up on dairy. We need calcium to stay strong from the ages of 20 to 40, and the
recommendation is 1000mg of calcium (about two to three serves of dairy) a day to prevent
bone loss. A serve equals one glass (250ml) of milk, one tub (200g) of yoghurt or two slices
(40g) of cheese. “Low-fat dairy is fine if you’re concerned about weight gain,” says Daly. Too
much calcium can lead to constipation and bloating, so don’t go overboard.

Jump to it. Women in their 30s can start to see a slow progressive loss of bone density – up
to one per cent every year if you don’t exercise. But certain types of cardio can strengthen
bones, says Daly. “Impact jumping, such as jumping jacksor skipping, or sports like tennis
and basketball are all good for your bones, and the key is making such activities a bit more
difficult over time.” Exercising outside will also help boost your vitamin D levels.

Use it or lose it. Resistance training equals muscle strength – and it’ll keep you looking
toned, too. Never done weights before? “Start with exercises like squats, push-ups or dips,”
says Rule. “Then you can move onto machine-based resistance and lifting hand weights in a
gym. Important areas to target for postural strength include calves, hamstrings, the butt,
back and core area.”

Stop smoking. We know the cancer risks smokers face, but that’s not all. “Smoking can
interfere with calcium absorption and have negative effects on your bones,” warns Daly. It
can also lower the body’s ability to produce oestrogen, which can lead to early menopause
and an earlier osteoporosis risk. For help quitting, visit www.icanquit.com.au.
Rachel Smith, 2011, Good Health Issue 10/11 p045-047
Stay Strong at every age!
Keeping bones and muscles strong will keep you upright and help you look and feel good
at any age, writes Rachel Smith
In your 40s
By 45 we start to lose muscle and lay down fat. The good news? Raising your muscle mass helps to
control weight.

Focus on spine and hip workouts. “Target the muscles around these areas, as it’s where we
tend to lose bone and suffer fractures,” says Daly. Exercises to include are squats, step-ups
and lunges, suggests Rule. “Start with your body weight and as you improve, add external
resistance in the forms of weight-bearing machines or free weights.”

Tweak your diet. Protein is crucial to building muscle. “Aim to include at least 20g of
protein at main meals and 10g to 20g of protein at each snack,” says Susie Burrell, dietitian
and author of Losing the Last 5kg (Hardie Grant, $19.95). As a guide, there’s 31g of protein in
100g of red meat, 28g of protein in 100g of chicken and 23g in 100g of seafood. The protein
content in a cooked egg is about 7g, and you’ll get 10g of protein in 200g of yoghurt. For
calcium needs, dairy foods such as cheese, milk and yoghurt are the best sources, says Daly.
“You could have a glass of milk or a kilo of broccoli to get the same amount. Take your pick!”

Let the sun in. Our skin uses sunlight to produce vitamin D, which helps us build bones – but
skin cancer fears mean many of us are covering up and missing out on what we need, warns
Daly. “We’re seeing a lot of people in their 40s who have low or insufficient vitamin D levels.
During summer, you should walk outside sunscreen-free, with your arms and face exposed,
for six to seven minutes mid-morning or mid-afternoon, on most days of the week,” he
advises.“During winter, head outside at lunchtime every day for between 10 to 40 minutes
depending on where you live – Queenslanders won’t need as much sun as, say, Melbourne
residents will.”

In your 50s
The drop in oestrogen around menopause contributes to a loss in bone mass but we can slow the
loss by maintaining calcium and vitamin D levels and excising.

Boost calcium. Women in this age group need to up their daily calcium intake to 1100g to
1300mg (about four serves), which can be tricky, says Daly. “As we get older we eat less, so a
supplement may help. The two types are calcium carbonate (to be taken with meals), and
citrate (reportedly better absorbed and doesn’t need to be taken with meals, but is more
costly). Your body can only handle about 500mg at a time, so if you need 1000mg, take
500mg in the morning and 500mg at night.”

Get a DXA scan. Consider a bone density scan or DXA (dual-energy X-ray absorptiometry)
now, unless you’re at risk of osteoporosis, in which case your GP may have sent you for one
earlier. Risk factors include a family history of osteoporosis, suffering a previous lowfracture trauma, and being a smoker or a heavy drinker – alcohol can interfere with calcium
absorption. “You can also be at risk if you’ve gone through early menopause, have low body
weight or are on certain drugs, including some asthma medications, which can affect bone
density,” explains Daly.

Keep moving. Think of exercise as your anti-ageing strategy, says Daly. “It’s the best way to
reduce bone loss. Bones like stress, and if you take away the stress – which we get from
exercising – the bones essentially fade away. We see it in bedridden people who can suffer a
drastic loss in bone density over time.”Move more, with incidental exercise such as walking
and climbing stairs.
Rachel Smith, 2011, Good Health Issue 10/11 p045-047
Stay Strong at every age!
Keeping bones and muscles strong will keep you upright and help you look and feel good
at any age, writes Rachel Smith
In your 60s and beyond
One in two Australian women over 60 will have an osteoporotic fracture but strong muscles make
injury less likely, so continue with your workouts.

Maintain muscles. The focus for 60- and 70-year-olds is not so much optimising bone
density, but rather improving muscle power, strength and balance in order to prevent falls.
“If you’re on a tram and it moves off quickly, you have to move your leg and brace yourself
to not fall over, for example. That’s muscle power, and it decreases rapidly as we get older,”
explains Daly. Contact your local gym to find out if they have a program designed for older
adults, and ask about targeted programs that cross over into daily life – workouts should
include squats, step-ups, dumbbell shoulder presses and so on. “Programs which offer
‘gentle exercise’ really have no effect on musculoskeletal health,” he says.

Raise your ray exposure. “It’s particularly important for people in the 60-plus age group to
get vitamin D, and they might need more sun exposure than a younger person because
when the sun hits an older person’s skin, it’s not as effective in converting it to vitamin D,”
explains Daly. “There are very few foods that contain vitamin D, so if you avoid sunlight and
have low vitamin D levels, it’s worthwhile considering a supplement.”