Aprivé Wellness Blog
What sailing from NZ to Fiji taught me about health and wellbeing
I love a good adventure, and when my boyfriend decided we should get a sailboat and sail from New Zealand to Fiji, I figured; Why not! I started researching the journey, and discovered it's a very popular route and plenty of people do it each year. So! I did a few sailing lessons, and on June 22nd this year, we left the Bay of Islands and sailed to Savu Savu, Fiji.
It may seem like an extreme adventure, but there were months of preparation behind it; the details of which aren't very thrilling unless you love hearing about tying knots, drilling and cleaning things. What is interesting though, is what I've learned about health and wellbeing thanks to this exciting adventure.
1. Sometimes you just need to take a leap
Thanks to social media, the ‘comparison trend’ is everywhere, making too many of us feel like we’re not quite whole.
The feeling of needing to do more or be more than we are stops so many of us from achieving exciting things. This need to have ‘more’ of something is everywhere, people may want:
More patience before they have children
More money before they pursue their dream job
More activewear before they go to the gym
As a physiotherapist I've heard every excuse to avoid rehab or activity, (including the one about active wear!) We're all guilty of making those little excuses without realising they hold us back.
The feeling that we don't have quite ENOUGH OF SOMETHING YET all comes down to confidence. It's the little voice in our head saying 'no, you can't do it...not yet.'
Sure, sailing the Pacific Ocean can be dangerous, but there are plenty of tools to help mitigate the risks. After researching and purchasing every safety tool we could need, learning as much as I could and passing our safety inspection, I felt ready. It was a huge leap to take for someone who had only done four sailing lessons, but I learned sometimes you've just got to give it a go. It was a great learning for me who loves every piece of information before I try something!
2. Eating fried, fatty foods is hard on your digestion
This is a no brainer, but I had never felt the truth of this statement until arriving in Fiji. During the passage from NZ, we ate rice, beans, cabbage, vegetables, pasta and freshly caught Skipjack and Yellowfin tuna. Essentially we ate whole, real foods which I thought I did already, but obviously not!
When we arrived into Fiji, the boat was wet through and we were craving a warm burger and chips. We waited a few days, then hit the Waitui marina to satisfy our craving.
The next day, we both felt sluggish and lazy, almost worse than the day we had arrived after very little sleep at sea. I was blown away with the difference in our energy levels.
Our bodies had become so accustomed to eating clean foods, fried fatty food was almost too much to manage.
I'm not saying fried foods are the enemy, but they do have a HUGE impact on energy and wellbeing. The occasional dumpling night or burger and chips is absolutely fine, but notice if you're injecting fried and fatty foods into your diet elsewhere. It could be making you lethargic without you realising. Learn more about how to eat better here.
3. Not sweating the small stuff is key to contentment
I found sailing from NZ to Fiji pretty tough and it wasn't because we were in 4km deep seas, soaked by waves on night watch or five days from the nearest shore. It was because myself and the two others on the boat were exceptionally tired.
Extreme fatigue is the ultimate test. Science has proven after 19 hours without sleep, your mind functions at the same level as having a blood alcohol reading of 0.05, and after ten days at sea with broken, minimal sleep every night, balance, coordination, strength and decision making were all diminished.
So! In this somewhat extreme environment, I learned that not sweating the small stuff made everyday easier, for everyone.
The little things don't matter in the middle of the Pacific, but they also don't matter at home.
Choosing to let small things slide helped us arrive safely and happily in Fiji, and I have learned it will also help me achieve other goals with family and friends at home.
I've learned we all need to ask ourselves more often: "Does that really matter?" before jumping to say our piece.
Sailing from NZ was a tough and wonderful experience, and I’m so thrilled I was able to enjoy some wellness learnings along the way.
What is the biggest thing about wellbeing that you’ve learned through experience?
To hear more from me about wellness, plus get quarterly blog posts with interviews with some of the world's best wellness pros, sign up to my newsletter!
A wee problem of huge proportions
Why minor bladder leakage affects young women
If you have minor bladder control issues, haven't had kids and you're the young side of menopause, you're DEFINITELY not alone. So let's end the awkwardness and chat about this super common women's issue that affects women of all ages.
Rushing to make it to the toilet or mini wet patches every so often affect so many women in their 20's, 30's and 40's who haven't had children...but why?
Embarrassment stops too many women from getting help
Last year while practicing physiotherapy in Melbourne, Australia, I saw at least ten young women in their 20's and 30's who experienced sporadic continence issues, and their embarrassment was palpable. These ten women were only a few of the thousands of young women with bladder issues, and sadly, 70% of people with bladder control issues don't seek help.
If you, your sister, your Mum or your bestie has ever experienced bladder control issues, please read this.
There is a solution, you just have to know where to start.
What is minor bladder leakage?
The most common bladder incontinence issues fall into two categories:
Stress incontinence
Urge incontinence
What is stress incontinence?
Stress incontinence means your bladder involuntarily leaks due to physical stress such as coughing, sneezing running and jumping during periods of increased intra-abdominal pressure.
For example; during a cough, the pressure in your trunk area increases, pushing down on your bladder.
If there isn't enough upward support from your pelvic floor, your small amount of urine may leak.
Stress incontinence usually occurs after childbirth or after menopause. But not necessarily, it can come on at any time.
What is urge incontinence?
This bladder control issue is the most common I've seen. If you ever have to run to the bathroom with no prior warning, or you don't quite make it and you get small wet patches on your undies or you ever feel 'desperate to go,' - you have urge incontinence.
The cause of urge incontinence isn't known, but it's an issue relating to the bladder's messages from the brain.
Usually, the bladder can store 350-500mls of urine at a time
When the bladder is full, it sends a message to the brain, which then sends a message back to the bladder to contract and empty
Usually, you can delay going to the bathroom until it's convenient
Urge incontinence often means the bladder tells the brain it needs to empty even when it's not full. It gives the brain 'mixed messages.'
Why does urge incontinence happen?
No reason is currently known. The treatment (when you go to see a pelvic physio) often involves changing associations between emptying your bladder and what you’re doing. Eg. Instead of going straight to the bathroom when you get in the house, you’ll try to do something else first. Then your brain can learn to disassociate that activity with emptying your bladder.
Why does bladder leakage affect young women with no children?
There are a number of reasons, but here I’ll talk about pelvic floor.
It's all about your pelvic floor. Yep, it's a muscle thing.
The pelvic floor is a sling of muscles that spans from your pubic bone, right between your legs and up to your sacrum. Think of it like a hammock of muscles, with different muscles slinging around your three openings.
When activated or 'used' correctly, your pelvic floor should lift, rather than scrunch.
Imagine a tissue lying flat on a table and you pinching the centre into a tent and lifting it upwards.
On ultra sound, it looks like this:
With many young women experiencing bladder control issues, their pelvic floor barely lifts at all, and when it does, they're unable to hold it.
This can also occur if you're unable to fully relax your pelvic floor, which is another common problem; meaning your pelvic floor is inefficient.
Your abdominal contents and your bladder when it empties create a downward force. If the upward life of the pelvic floor is too weak, a little bit of urine can leak out.
What can you do about your bladder control issues?
Firstly, remember you're not alone lady! This issue is so much more common than anyone realises.
Secondly, seek skilled help from a trained, experienced women's health physiotherapist. They need to have specialised in women's health physiotherapy and should have proven experience in the field. A great example are the genius physios at Fitwise, Melbourne.
Unlike myself who specialises in sports and spinal physiotherapy, these skilled physios will be very specific to your bladder issues.
They will ask you to fill out a long questionnaire, then go through your full history.
Then, to understand the strength and endurance of your pelvic floor, they will ask if you consent to an internal exam. It's completely painless and a great way to establish where you're at with your pelvic floor strength.
They will likely also use a real time ultra sound to watch your pelvic floor activation.
Ultimately, they will give you a program to help reduce the degree of urgency and increase the storage ability of your bladder. These programs work, and can make a huge difference to you.
NOTE: Bladder incontinence can also be caused by infection or neurological disorder. A good women's health physiotherapist will encourage you to get tested for these issues if they think you fall into any of these categories.
If you have any questions about bladder control issues - let me know!
Let's stop the secrecy and awkwardness around bladder control issues and start the conversation!
Viking Sun - What it's like as a visiting practitioner on the world's best cruise ship
Earlier in 2018 I was invited to be a visiting practitioner on the Viking Sun Cruise ship for part of its maiden voyage around the world from the USA to Sweden.
Floating Oasis with a Liv Nordic Spa
As soon as I stepped onboard the brand new ship, I was blown away by the huge open lobby, breathtaking staircase and clean Scandinavian design of the ship.
The Explorer's lounge on Viking Sun
Gleaming white floors led the way to the light blue carpet of reception where I checked in, and was promptly walked to the spa reception to meet the incredible spa manager and international team.
Spacious luxury and Scandinavian design
From the flawless Liv Nordic spa reception I wandered passed the huge gym with vast windows facing out to sea and up the wide, open staircase to my floor. Having never set foot on a cruise ship before, I was surprised to see how long the hallways were, they seemed never ending!
Eventually I found my ‘stateroom,’ the name for a hotel room on a cruise ship. I had expected a small, boxy room akin to hotel rooms in Japan, but it was far more spacious. In keeping with the ship's Norwegian roots, everything was beautifully furnished in blonde wood or soft blue, and a stunning Norweigian blanket was folded over the end of the bed.
Health and wellness was easy to find on Viking sun
Healthy food was easy to find on the Viking Sun, which was the perfect addition to the wellness spa, fitness and therapy options offered at the Liv Nordic Spa (including my sessions of course!)
The restaurant on the seventh floor offered a huge range of food; my favourites were the fresh berries and yoghurt, scrambled eggs, mushrooms and gluten free toast. The lunch salad bar upstairs on the seventh floor, and gluten free bolognese from Manfredi’s, the Italian restaurant were my favourites. I was thrilled to see how easy the Viking Sun made access to good, nourishing food for each and every guest. For others with coelic disease like myself, Viking SUn even offers gluten free waffles in Mamsen's cafe.
My Holistic Physiotherapy lectures drew a crowd
Over the next three weeks I lectured about my favourite topics to crowds of at least 30 guests. As most of the guests were at least 60 years young, the topics were focused around the wellness of ageing including:
- Protecting joints as you age
- 5 easy ways to say strong in daily life
- How to eat for health
- 5 stretches you can do to move better
- The one thing you need to know about back pain
I’m so passionate about the topics above, and after seeing the crowds my lectures drew, it turned out the guests of Viking Sun were too!
I taught morning Pilates classes on the pool deck every few days and I was blown away by how motivated the attendees were. Most were women, in their 60’s and 70’s who had never tried Pilates before, but they attended every class during three weeks. They went from complete beginners to strong side plankers in just three weeks!
I was so inspired by the dedication of the guests. They were so interested to learn how they could continue living well as they aged.
From private Pilates classes to holistic Physiotherapy sessions, I worked with so many wonderful people on the Viking Sun. I had an exceptional experience on The Viking Sun with Liv Nordic, it was a visiting practitioner posting with a nautical edge. I'm so grateful to the Liv Nordic team for inviting me to join the Viking Sun as a visiting practitioner.
To learn more about the Holistic Physiotherapy services I can offer your guests, click below.
The one thing you need to change about your eating habits
Stephanie Gobbo, Naturopath and Nutritionist extraordinaire, spoke at my recent retreat in Melbourne and her insight into nutrition is both holistic and incredible. I spoke to Steph about the most valuable mid-year resolutions you can make, superfood smoothies and the one thing you need to know to help you stay 'well.'
1. What is the most common mid year resolution you hear from your clients?
Definitely weight loss or detoxing.
2. What is the mid year resolution you'd love everyone to try instead?
I would like all my clients to try practicing self care, instead of focusing on dieting. Whether that means putting more effort into fitness, cooking clean food, getting extra sleep, drinking more water, having a massage or doing something nurturing for their mental health. This all leads to weight loss and a healthier body and liver anyway!
3. What is the number one food people can try at this time of year to supercharge their health?
Berries aren't in season, but you can always buy them frozen. They are filled with anti-oxidants which help reduce free radicals in the body. They're a great thing to incorporate into your diet.
4. What are your top 5 favourite superfoods?
"My favourite superfoods that come from nature are: Blueberries, green tea, turmeric, chia seeds, acai berry"
5. What is the most common digestion-related issue you see? What is your one top tip for managing this?
The number 1 digestive symptom I see in clinic is bloating. The best advice I can give to work out why you are bloating and how to treat it is to investigate if it is because of these things:
1. something you're consistently eating that you’re intolerant to,
2. the way you’re digesting and breaking down your food or
3. because of dysbiosis of your gut microbiome
6. What is your favourite smoothie recipe?
My favourite smoothie recipe is filled with greens and mango:
1 mango cheek
1/2 frozen banana
1 handful of baby spinach
5-10 mint leaves
1/2 cucumber chopped
1 small knob of ginger
1 cup of coconut water
Blend well and serve.
7. What is your favourite indulgence?
My favourite indulgence is without a doubt a cheese platter and glass of red wine
8. If you had to give one piece of nutritional advice you wish everyone knew, what would it be?
From Steph's instagram @steph.naturopath
"My number one piece of nutritional advice is to ensure your diet has variety."
This is imperative to feeding the gut microbiome and keeping it healthy along with ensuring your body is receiving all the nutrients it needs to function optimally.
"So many of us get set in our ways with eating the same things over and over. Trying to include new foods each day is really beneficial. Eating the colour of the rainbow each day is an old saying but definitely true."
9. What are some cooking tips to help us heading into the cooler Autumn and Winter months?
Now that the weather has cooled down it is best to steer away from raw foods/salad/smoothies and start to include more warming foods such as soups, curries, casseroles, herbal teas and warming herbs and spices in cooking. Using bone broth as a base for your winter hot dishes is a fantastic way to heal your gut day to day.
10. What foods help our immunity?
Ginger, Garlic, Turmeric, Onion, Shiitake mushrooms, Manuka honey, Bone broth, Oranges, Kiwis, Capsicum
From Steph's instagram @steph.naturopath
Now you know all these handy hints for navigating Autumn and Winter, what will you change about your eating habits?
About Steph:
Naturopath & Nutritionist. Stephanie is a Naturopath and Nutritionist with a Bachelor of Health Science Degree majoring in Naturopathy. She practices out of the stunning Luxton Clinic in Armadale, Melbourne, Australia.
Top 5 reasons you’re not getting enough sleep
In modern society, we’re sleeping less than ever before with almost one in two people surviving on six hours or less sleep a night. In 1942 that number was less than 8% of the population. Why are we sleeping less than ever before?
Stunning bedrooms at Wellness Retreat Svarga Loka, Bali
1. Longer commutes
Housing prices and urban sprawl mean people are commuting for longer than ever. Rather than skip a cup of tea with their partners though, most people are foregoing sleep to maintain the same amount of interaction with their families.
2. Screen time past lights out
If you relish an end of the day catch up on your favourite Instagram accounts when your head is on the pillow, you’re starving your body of melatonin. Melatonin is the snazzy hormone that says ‘time to sleep’ and inducts your body into its sleep-ready state.
3. Saying “I’m busy” is a new trend
If you’re really busy, you’re probably not sleeping very much. Sadly, ‘being busy’ has become a badge of honour. In 2018 you’re far more likely to hear the man on the train next to you saying “I’m just so busy this week’ instead of ‘I had the best, longest sleep last night.’
Check out this story of how a Kiwi woman transitioned from busyness to calm here.
4. Caffeine is part of our daily routine
Coffee is delicious, but it stimulates the sympathetic nervous system which triggers the ‘fight or flight’ part of the brain, instead of the ‘rest and digest’ system that helps relax us. If you’re constantly ready to fight off a bear thanks to caffeine-induced adrenaline, you’re unlikely to be sleeping well.
Learn more about how too much caffeine can cause you to be 'Accidentally Anxious' below:
5. We’re always available thanks to tech
When your boss sends an urgent email at 9pm, you can’t really ignore it in this day and age. Luckily for most people, urgent late-night emails aren’t a reality, however most of us voluntarily check work emails and documents after leaving the office. By always being available, we’re less able to switch off our brains from ‘problem solving work mode’ to rest and relaxation mode that helps prepare us for sleep.
Here's the good news
By making a small change to your lifestyle and any of the things above, you can make a huge change to your sleep and energy levels.
Learn what small changes can make the greatest difference below:
What do you think makes it hard for you to sleep?
Wellness Retreats in Melbourne: What happens on a retreat?
Our last wellness retreat in June was a huge success, and our next event on November 4th is set to be even better!
With healthy movement classes, a nutrition workshop with naturopath and nutritionist Stephanie of The Luxton Clinic, plus an interactive stress and goal setting workshop; our next event can't be missed!
What did we do at the last retreat?
1. Pilates and yoga fusion class
No experience was needed for this movement class that challenged 12 womens' core strength, breathing and flexibility. This class was the perfect way for the guests to learn about the importance muscles require to keep their spines in perfect health.
2. Morning tea by Seedling Cafe
Power balls and chia puddings packed full of goodies were the perfect way for guests to stay full of energy for the morning after the tough class!
3. Nutrition workshop
Learning how to stay healthy in winter is always baffling, but our guests loved our nutrition workshop that covered everything from stress eating to vitamin C-rich foods.
4. Lunch at Laneway Greens and a goal-setting session
Laneway Greens is well known for it's amazing food, and I had to share it with my guests. We popped downstairs from the studio for a healthy lunch, before heading back upstairs for a goal-setting session.
5. Stretch class and meditation
Stretching with slow breathing and dim lights are the perfect way to wind down a busy day, and all the guests slowly relaxed into the stretch class. We followed with 10 minutes of breathing meditation.
What our guests thought:
I recently was lucky enough to experience one of Caitlin's urban retreats in Melbourne and it was amazing! It was such a great day, and recommend it to anyone in need of a pick-me-up. Caitlin is lovely and knows a lot about anything to do with your mind-body connection so you'll learn some take-home tips as well. Thanks again Caitlin, can't wait for the next one - Sab, Melbourne
I did the June Retreat in Melbourne with Caitlin and was so impressed. I had such a beautiful day and came away feeling refreshed, empowered, relaxed and ready to take on some new challenges! The food was so great and super nourishing. I learnt a lot about nutrition and Caitlin's knowledge of the body is impressive. Loved it so much - my sister and I did it together! - Lizzie, Melbourne
A huge thank you to all the wonderful brands who contributed to this event: Wolf + Sun, The Good Seed Kefir, Freedom Spices and Organic Angels.
An even bigger thank you to the wonderful guests who attended. I always feel so lucky to meet wonderful women and share all the wellness gems I've learned on my travels.