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Adopting a healthy lifestyle could reduce the risk of irritable bowel syndrome, or IBS, a new study found.

For adults in midlife and older who were physically active, got enough sleep, ate a quality diet, moderated alcohol intake or didn’t smoke, the risk for developing the gastrointestinal disorder dropped by up to 42 per cent, according to the study published Tuesday in the journal Gut.

Watch the video above.

People living with irritable bowel syndrome experience abdominal pain, bloating and abnormal bowel habits.

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The chronic condition can cause cramping, gas, and diarrhea or constipation, according to the Mayo Clinic.

This common disorder affects 5 per cent to 10 per cent of the global population, or up to 1 in 10 people worldwide.

The impact of the disorder on the stomach and intestines, as well as on mental well-being, is well recognized, but the cause of the condition is not fully understood, the study authors wrote.

A research team in Hong Kong found the more healthy lifestyle behaviors that study participants followed, the higher the protection was against the occurrence of IBS.

Participants who exhibited one behavior had a 21 per cent lower risk of developing IBS symptoms compared with those who followed none, while those who took on two behaviors had a 36 per cent lower risk.

Those who performed three to five of the behaviors had a 42 per cent lower risk.

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“This suggests that lifestyle modifications have the potential to be an effective primary prevention strategy for IBS,” said study coauthor Vincent Chi-ho Chung, a professor at the Chinese University of Hong Kong’s Jockey Club School of Public Health and Primary Care, in an email.

“To the best of our knowledge, our study is one of the first large-scale studies to confirm that a combination of healthy lifestyle behaviours … can significantly reduce the risk of developing IBS.”

So far, most consensus reports on IBS have focused on diagnosis and treatment rather than prevention, he added.

Preventing irritable bowel syndrome

Previous studies have linked individual unhealthy lifestyle factors with a heightened risk of IBS, according to the study, and the researchers wanted to see if a combination of healthy factors would serve to ward off the condition.

The study evaluated 64,268 participants between the ages of 37 and 73 years old who previously had not been diagnosed with the disorder from the UK Biobank, a large-scale biomedical database.

After 12.6 years, 961 cases (1.5 per cent) of IBS were reported among the group, with those who maintained none of the healthy behaviors at the highest risk of developing the condition.

The researchers defined healthy lifestyle behaviors as maintaining a high level of vigorous physical activity, eating a high-quality balanced diet daily, only consuming a moderate amount of alcohol daily (5 to 15 grams), getting between seven and nine hours of sleep nightly, and never smoking.

When analyzing the behaviors separately, the study team found getting a good amount of sleep each night was the most influential in reducing the risk of IBS, Chung said.

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Individuals who have high sleep quality have a 27 per cent lower risk of developing the disorder compared with those who do not.

Engaging in more vigorous physical activity reduced the risk by 17 per cent, while never smoking had a 14 per cent risk reduction.

The researchers also found moderate alcohol consumption, when combined with the other four healthy lifestyle behaviors, caused a greater reduction in the risk of developing IBS when compared with abstaining from alcohol altogether.

The researchers found this to be a surprising result that requires further investigation, Chung said.

“It’s important for individuals to consider their own health conditions when implementing these findings in daily life,” Chung said.

“For example, abstaining from alcohol can still provide benefits if it aligns with personal choices, and older adults can engage in physical activity at a moderate level instead of vigorous exercise.”

The study team grouped participants based on the number of behaviors they adopted, with those adopting between three and five behaviors grouped together to increase the sample size for analysis.

The majority of this group was younger and female, had a lower body mass index (BMI), and was less likely to have a family history of IBS, the researchers stated.

“Research into the development of a primary prevention strategy for IBS is VERY important since so many people suffer from IBS and most are women,” said Dr. Beverley Greenwood-Van Meerveld, a professor of physiology at the University of Oklahoma Health Sciences Center, in an email.

“Evidence from this large cohort suggests that life-style choices play a key role in IBS development.”

Stress reduction

The study did not include the reduction of stress as part of the lifestyle behaviors observed.

Greenwood-Van Meerveld, who has studied the role stress plays in the disorder, said the omission is surprising, as stress has been studied as a factor that plays a significant role in IBS.

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Furthermore, the limitation of the age group is concerning, she said, as IBS often develops in early adult years, but the current study enrolled participants with an average age of 55.

“The measures are limited but because the sample size is so large, they do provide valuable insights into what could reduce the likelihood of IBS as middle-aged and older adults age,” said Dr. Margaret Heitkemper, a professor in the University of Washington’s department of biobehavioral nursing and health informatics and an adjunct professor in the division of gastroenterology, in an email.

“As the authors point out, IBS is a heterogenous condition, and a number of additional factors could be at play.” Heitkemper was not involved in the study.

Maintain good sleep hygiene and gut health

Further study on the effect quality sleep has on preventing IBS is needed, as the researchers stated, since a sleep laboratory would provide more concrete evidence than self-reported sleep in a home environment, said Heitkemper, who has studied sleep in women with IBS.

The study found that maintaining healthy lifestyle factors is important, Heitkemper said.

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And following sleep hygiene principles such as not using electronic devices at bedtime and avoiding caffeine in the evening will help individuals who struggle to get better quality sleep, she added.

“Your gut health should never be taken for granted and needs to be protected,” Greenwood-Van Meerveld said.

“My advice is to eat healthy and to reduce stress levels through daily stress reduction tools such as meditation.”

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Editor’s note: CNN writer Sandee LaMotte has been covering health and wellness, including what’s best for the brain, for more than 30 years. After learning she was now old enough to be eligible for a clinical trial for the brain, she jumped at the chance to enroll and later share this rarely reported process with readers.

When my mother was in her 80s, her daily call to her older brother always started with the same question: “Did your bowels move today?” I used to roll my eyes and pray to the old-age gods that I would never do the same.

Some days the conversation would include other body functions: “How did you sleep? Is the rain affecting your arthritis? How’s that heart murmur?” But the question I never heard either of them ask was, “How is your memory today?”

READ MORE: ‘What it’s really like to lose your husband to dementia’

“It’s just the most ironic thing that people run for their heart health or worry about their bowels when the organ that worries is our brain,” said vascular neurologist Dr. Natalia Rost, associate director of the Comprehensive Stroke Center at Massachusetts General Hospital and professor at Harvard Medical School in Boston.

“Shouldn’t we be worried about the major organ in our body, the command and control center of everything that is human within us? There is no us without our brains,” said Rost, president-elect of the American Academy of Neurology (AAN).

Get ready to focus on your brain, because according to the AAN, the era of preventive neurology has arrived. In fact, the academy is hoping that all Americans will be on the healthy brain train by 2050.

“It’s a brain health revolution,” Rost said. “We want to help the public understand that a lifetime of health begins with brain health.”

The academy’s vision is that one day within the next 25 years, you, your children and your grandchildren will visit the doctor for yearly “well-brain” checkups that are covered by insurance as preventive care. In fact, that first visit may occur before a child is even conceived.

“We want major insurance payers to cover a well-brain visit as early as when Mom is considering pregnancy or is pregnant,” Rost said. “Then when baby is born, we bring in pediatric neonatologists, and then we follow the child into adolescence using all we are learning about the optimisation of brain function.”

READ MORE: How I coped when my mum was diagnosed with dementia

Interventions might include encouraging mums-to-be to breastfeed as long as possible, limiting a child’s exposure to screens and improving sleep habits that can carry on into adulthood, among many others.

As a person ages, each well-brain exam would focus on early prevention of disease known to damage the brain, such as diabetes, obesity, heart disease and more. Those visits would continue “into end-of-life stages, because even as we age or acquire a cognitive disease, we can still optimise brain health while living with brain disorders,” Rost said.

What might you experience during a brain checkup in the future? To find out, let’s take a deep dive inside one state-of-the-art brain examination that exists today.

Studying the aging brain

It was a beautiful balmy morning in Florida, and I felt my spirts lift, pushing my apprehension aside. I was on my way to the Boca Raton office of preventive neurologist Dr. Richard Isaacson, who in 2013 opened one of the first Alzheimer’s prevention clinics in the United States at Weill Cornell Medicine and New York-Presbyterian in New York City.

At his new program, the Institute for Neurodegenerative Diseases of Florida, I was to be participant No. 20 in a novel clinical trial focused on nurturing the aging brain. The study would determine my genetic, behavioral and lifestyle risks for cognitive decline, provide me with a personalised list of areas for improvement, and track my progress via new, experimental blood tests.

READ MORE: Former Olympian Michael Klim opens up about his rare neurological disorder

These unique blood tests could determine levels of amyloid, tau and other hallmark biomarkers for Alzheimer’s disease and other degenerative conditions. Deposits of amyloid can begin accumulating in the brain decades before symptoms begin, even in a person’s 30s and 40s.

“Over 46 million Americans are currently estimated to have pre-symptomatic Alzheimer’s disease, where pathologic hallmarks of the disease can be detected in the blood and brain before cognitive decline has begun,” Isaacson said.

To participate in the new study, I needed to undergo a battery of physical and cognitive tests to establish my brain’s baseline and areas of highest risk.

First, blood was drawn and sent to a lab in Boston to determine my levels of good and bad cholesterol, inflammation, insulin resistance and nutrition, all of which could put me on the road to cardiovascular disease and stroke, both major players in poor brain health.

“Vascular risk factors such as high blood pressure, high cholesterol, high blood sugar or diabetes may not be the cause of Alzheimer’s disease, but it can fast-forward Alzheimer’s pathology,” Isaacson told me. “I would prefer to slam on the brakes rather than rev the engine on the path to cognitive decline.”

Another key question: Did I have one or more copies of the APOE4 gene? People who inherit one or more copies of this gene variant are at greater risk of Alzheimer’s, although many never develop the disease.

READ MORE: Brooke’s daughter Everly was diagnosed with a rare neurological condition at four months old

Next, a bone and body scan determined my risk for bone thinning or osteoporosis, which has been linked to cognitive impairment as well as fractures and falls that can derail the ability to stay active, exercise, perform daily tasks or practice self-care.

The scan would also provide critical information about my muscle mass and percentage and distribution of body fat, which can be especially harmful to the brain when it accumulates around the waistline. “As the belly size gets larger, the memory center in the brain gets smaller,” Isaacson has told me.

A thorough examination of my eyes not only determined if I had vision problems that might impact my cognition, but also provided a look at the back of my eye, or the retina. Tiny blood vessels there can show early signs of nerve damage due to diabetes, high blood pressure, coronary artery disease and even cancer.

A cognitive baseline

I dreaded the cognitive tests I knew were necessary to establish a baseline of my brain. How many of the 15 words I heard could I immediately recall? I closed my eyes and tried to paint a picture in my brain as the voice repeated one after another: “Tree, rabbit, book, apple, lake …” (OK, the rabbit sat in a tree, reading a book while eating an apple with the lake behind. Whew, that was easier than I thought it would be.)

“Ladder, farmer, pipe, couch, airplane, stocking, child, mockingbird ….” (Uh, um, now there’s a ladder leaning against the tree, and a farmer is climbing it with a pipe in his mouth, with an airplane flying by – but wait, I forgot one! OK, there’s a mockingbird in the tree now, but what were the others?)

READ MORE: What pet owners need to know about dementia in animals

And so it went. Could I remember the faces and names of various people I saw on a computer after being introduced to 10 others? (Oh, gosh, I’m terrible at remembering people’s names.) Could I recall and draw a complex geometric figure, and then another even more complex? (Please no, my spatial abilities are the worst.) I cringed when each test was over, convinced my cognitive score would quickly prove my brain was headed for the trash heap.

Soothing voices from the interdisciplinary testing team tried to ease my fears. “Oh, no, you did well!” (Yeah, right, said my inner critic.) “No, really, you remembered a lot of those names!”

History is important

A medical history was paramount. Did I have a family history of Alzheimer’s? (No, not to my knowledge, but my mother had vascular dementia.) What about diabetes, cancer, thyroid disease, high blood pressure or heart disease? (My half-brother had two open heart surgeries and my aunt died from a stroke.)

Have I had any falls, concussions or traumatic brain injuries, called TBIs? That’s important because even a mild traumatic brain injury from a fall, car wreck, or playing sports can have a long lasting impact on the brain.

How many years of education from kindergarten onward did I have? Education and learning can develop “cognitive reserve,” thought to offset damage to the brain. Have I had any hearing loss? Like vision, poor hearing can impact brain health. (I wouldn’t be surprised – those concerts I attended in college were LOUD.) What were my physical exercise and dietary patterns? (Unfortunately, not as stellar as I would like.)

READ MORE: Sandi woke to the smell of electrical burning as lifelong neurological condition secretly took hold

Questions about my dental hygiene were next on the checklist. Did I get regular checkups and cleanings (yes) and did I floss regularly? (No comment.) Not only is there a link between tooth decay and the heart and premature death, but studies have linked gum disease to cognitive decline as well.

How many hours of uninterrupted sleep did I get? Poor sleep is a well-known contributor to brain decay. Adults need to get seven to eight hours of quality sleep each night to give the brain time to regenerate and “take out the trash” of dead and dying cells.

Some of the questions might seem unexpected to those who don’t write about brain health. When did I start my period? How many pregnancies did I have? Did I have an early hysterectomy? Studies are finding strong links between the amount of estrogen throughout a woman’s life, the number of children she birthed and her risk for cognitive issues and health concerns.

Was I going through menopause, and if so, did I have hot flashes? Hot flashes have been linked to a greater risk of heart disease and cognitive decline, while the loss of estrogen during the menopause transition is a major risk factor for dementia and Alzheimer’s disease.

“Women have very different and unique risk factors than men for dementia,” Isaacson said. “Women have a 39 per cent higher risk of dementia if they have fat accumulating around their midsection. And the rapid decline in estrogen during the perimenopause transition can actually be one of the most impactful risk factors for developing Alzheimer’s pathology in the brain.”

And then there was my emotional health. Was I neglected as a child, did I lose a parent or loved one or suffer mental or sexual abuse? Such adverse childhood experiences, known as ACEs, have been shown to hinder healthy brain development in children and contribute to multiple health problems throughout the lifespan.

READ MORE: ‘No one knows how much time Bruce has left’

Even as adults, depression, anxiety and other mental illnesses can impact the brain’s ability to function, while emotional trauma, such as domestic violence, rape, loss of a child, spouse or job can also flood the brain with caustic stress hormones that take a toll over time.

I am lucky

As it turns out, I am blessed to have no known genetic risk factors for Alzheimer’s and currently have precious little amyloid and tau in my brain. My cognitive reserve from years of producing videos and writing stories about nearly everything seems to be balancing the typical age-related shrinking of my brain.

However, my risk of developing vascular dementia, the second most common type after Alzheimer’s disease, is elevated. Not only do I have a family history, but some of my cholesterol and blood inflammatory markers were borderline or worse, leaving me open to small blood vessel disease.

My blood pressure has risen in recent years, a common occurrence with age, which was not helped by my couch-potato behavior during the pandemic. Instead of getting up and moving as so many smart people did, I opted to sit and work even longer hours. It was a bad choice with serious consequences – the bone scan showed my muscle mass has dwindled to a pitiful number.

Muscle makes it easier to exercise and build strength, while frailty contributes to falls and injury. I have taken a couple of tumbles in recent years. Muscle mass also boosts calorie burn, so losing it can contribute to weight gain. Add to that the typical age-related slowdown of one’s metabolism, and it’s not a surprise that I’ve also put on some pounds.

READ MORE: Cassidy ignored the only warning sign of her incurable neurological condition

I lost two husbands, one to a rip current and another to a brain tumour, so I was no stranger to chronically high levels of cortisol and other stress hormones. Those can disrupt nearly all the body’s processes and lead to anxiety, depression, sleep problems, weight gain, issues with memory and focus as well as “heart disease, heart attack, high blood pressure and stroke,” according to the Mayo Clinic.

Again, I am lucky, in that I am a strong, resilient woman – as many of us are. Thankfully, the ability to take life’s challenges in stride and still prosper is something science says all of us can learn – and teach our children. In addition, many of my medical concerns can be addressed with a focus on healthy behaviors such as stress reduction, strength training and aerobic exercise, and a recommitment to a healthy plant-based diet–behaviors which Isaacson and his colleagues outlined in a recent review published in Nature.

I went home with a list of evidence-based action items created from research his team has conducted over the last 15 years. He calls it precision medicine – a risk management approach personalised to my specific needs.

“The goal is that by following a plan specially tailored to each person, brain decay could be prevented, just as a heart attack can be prevented by keeping your cholesterol and high blood pressure in check,” Isaacson said.

“Just imagine what we could accomplish if we started this process at birth.”

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Joining a study

Until well-brain visits become a standard part of preventive care, undergoing such an in-depth brain analysis may well be restricted to people participating in clinical trials – as I am – and those with money and high-quality health insurance.

Volunteers are desperately needed for Alzheimer’s and other brain health research. The Alzheimer’s Association is looking for individuals living with Alzheimer’s, their caregivers and those without cognitive decline to volunteer for clinical trials. The National Institute on Aging currently supports nearly 500 active clinical trials on Alzheimer’s disease and related dementias. For information, go here.

Using technology may be one way to democratise access, Isaacson said. He is a coinvestigator on a recently launched National Institutes of Health-funded clinical trial designed to see if preventive brain care can be delivered to people in their homes. People with a family history of Alzheimer’s who meet certain criteria can sign up for the study at Retain Your Brain.

“The study allows the public to access software that walks them through a free risk assessment, memory and cognitive tests, and personalised advice from the comfort of their cell phones,” Isaacson said. “These types of digital brain health resources could potentially be used until the field of preventive neurology develops more broadly.”

As for me, I have a lot of work to do, but at least I know where I stand and what I can do about it. The rest is up to me. Wish me luck!

This article does not replace specific medical advice from seeing a medical professional. If you have questions about your body specifically, seek advice from your doctor.

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There is nothing more annoying than having the peace of the night disturbed by a partner’s snoring. But Aussies are so bothered by the issue, that they’re ending their marriages over it.

According to Snore MD, snoring is the fifth leading cause of divorce in Australia, behind issues such as infidelity and financial concerns, with over a quarter of Australian couples identifying their partner’s sleeping issues as a point of tension in their relationships.

Furthermore, globally over 40 per cent of adults over 60 years old who have broken up have admitted that the snoring of the partner was an important reason for the breakup.

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More than 200,000 Aussie couples also admit to sleeping separately due to the snoring of one partner, causing relationships to suffer.

This is cause for concern for oral and maxillofacial surgeon Dr Paul Coceancig, who tells 9honey Coach that sharing a bed is vital for relationships to be secure.

“Cuddling provides warmth and comfort, promoting better sleep. This closeness releases oxytocin, deepening the emotional connection. Additionally, sharing a bed allows for spontaneous affection and communication, fostering trust and security in the relationship,” he told 9Honey.

READ MORE: Why I kicked my partner out of the bed to save our family

He acknowledges that snoring can cause a lot of issues for the non-snoring partner, such as “fatigue, disrupting everyday routines and diminishing overall productivity and quality of life.”

However, snoring can also be a symptom of an underlying health issue.

“It can often be a sign of obstructive sleep apnoea, a condition where the airway becomes partially or completely blocked during sleep, leading to pauses in breathing and disrupted sleep patterns,” says Coceancig.

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It could also be a sign of nasal congestion, allergies, obesity, or anatomical abnormalities in the throat or airway.

“Therefore, it’s essential for individuals experiencing chronic snoring to consult with a healthcare professional to determine the underlying cause,” the doctor urges.

In the meantime, instead of reaching for the divorce papers, the surgeon suggests taking more accessible measures to deal with the snoring.

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Those who find themselves disturbing their partner at night can try to sleep on their side to keep the airway open, avoiding alcohol and sedatives before bedtime to prevent muscle relaxation in the throat, using a humidifier to moisten dry air, elevating the head of the bed to prevent throat tissue collapse, and maintaining a healthy weight through diet and exercise.

Sleep apnoea in particular can be treated through the use of CPAP machines, oral appliances that reposition the mandibular, and in severe cases, even surgery.

If lifestyle changes are ineffective, Coceancig recommends seeking medical treatment to cure the relationship dealbreaker.

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While fast food and exercise aren’t two things you usually see going hand in hand, Fishbowl is working to change that narrative. 

The healthy salad bar specialises in customisable, Asian-inspired fresh bowls and boxes, and they’ve decided to give Aussies a bit of extra encouragement to exercise. 

Fishbowl is rewarding customers for going on a run by giving them a discount on their meal. 

READ MORE: Game-changing move could help slash your grocery costs

If you’re struggling with the pressure of the cost of living crisis and happened to have some version of ‘be healthier’, or ‘exercise more’ as a New Years resolution, then this is the perfect deal for you. 

Basically, all you have to do is log a 5km run on the fitness app Strava to score some cash off your meal. 

Once your run is logged, make sure to link it to the new Fishbowl app, and you’ll get $5 off your order. 

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With bowls starting at just $11.90, the $5 discount means those who participate can snag a bowl for as little as $6.90.

Fishbowl co-founder Nic Pestalozzi said, “It’s essentially a virtual weekly run club that any one of our customers can participate in.

“We want to get people moving so they can feel their best. “We all know that finding the motivation to exercise can be hard, so that’s why we wanted to provide a little incentive to our customers to keep up their fitness journey.

“We’re essentially paying customers to move and feel better about themselves.”

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However there is one catch: the deal is only available on Mondays and Tuesdays. 

To score the discount, customers will have to complete their run and purchase their meal across those two days, so it’s going to be a healthy start to your week!

The Run 5K, Get $5 Off deal kicks off on Monday, February 12 and runs for six weeks. 

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This is truly a workout fit for a King.

King Charles is reportedly a huge fan of a daily 11-minute workout routine developed by the military in the 1950s.

And now there’s speculation his dedication to staying fit could help to keep him healthy as he battles an unspecified form of cancer.

READ MORE: Why resistance training is so important as you get older

According to The Mirror, the monarch is “an avid devotee of the 5BX routine,” which was developed by an academic for the Royal Canadian Air Force to help military personnel stay as fit as possible with only a short amount of time.

Charles’ father, Prince Phillip, was reportedly also a fan of the routine, and he lived to the age of 99.

The King served in the Royal Air Force and Royal Navy, where picked up the workout. He’s said to still start and end each day with 5BX, a routine made up of five different exercises.

READ MORE: Yes, getting a personal trainer is worth it. Here’s why.

The workout is made up of four calisthenics movements, which are designed to elevate the heart rate, increase flexibility, and strengthen particular muscle groups.

It begins with a forward fold stretch, where you move from side to side with your hands near your feet, before reaching up to the ceiling.

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This is done for two minutes, followed by a minute each of sit ups, back extensions, push ups, and then six minutes of running in place to enhance aerobic capacity.

Though it sounds pretty full-on, 5BX has been designed for all levels of fitness, with six different charts ranging from beginner to athlete. It’s not clear which chart King Charles follows for his workouts.

READ MORE: Controversial veggie nutritionist wants you to eat daily

Along with his other active pursuits – like horseback riding and rowing – it’s reported that the monarch is in great shape.

“The King has led a healthy and active life which will leave him perfectly placed to face his cancer battle,” one insider told the Mirror, speculating there will be a full recovery for the royal.

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Alexa Leary, a 22-year-old from Queensland has her eyes set on heading to Paris this year.

But it’s not just for any normal Eurotrip – if all goes to plan, she’ll be competing at the Paralympics.

A passionate sports enthusiast and triathlete, Leary experienced a life-altering bike accident in July 2021 that left her fighting for her life in hospital.

“I didn’t know what my life would look like and if I’d ever be able to walk or talk again, let alone get in the pool,” she tells 9honey Coach of what it felt like in the weeks after her accident.

READ MORE: A common food additive may be interfering with our gut health

At the time of the accident, she was just a teenager, and embarked on a lengthy and brutal recovery, spending months in ICU in Brisbane re-learning how to walk and perform basic everyday tasks.

Two years on, Leary has defied all odds and isn’t just swimming again, she’s competing. Last month, she was announced as the new F45 Australian brand ambassador.

9honey Coach sat down with the athlete to pick her brains on all things sport and motivation. 

Obviously, you were already a skilled athlete before your accident. What was your main motivation to work hard and continue training after waking up in the hospital?

I’ve always been an active person, I was an F45 Trainer and Triathlete and training is something that I’ve always loved to do. It’s a part of who I am so it was just natural that I wanted to get back out there doing what I love.

READ MORE: Celebrity trainer reveals his number one tip for staying fit

When everything else in my life had changed, training made me feel most like myself and it also helped me with my recovery and why I’m now aiming for the Paralympics this year. So, I’m very grateful for what it has brought me.

Don’t get me wrong, my recovery journey has been long and hard, and I will forever be in rehab, but with the incredible help of my wonderful nurses and rehab team and my family and friends, I’ve been able to work hard and achieve so many things.

What’s the number one lesson you’ve learned in the past few years?

I’ve had to learn so many new things, but most of all to love and work on myself. Life was nearly taken away from me, so I cherish each day and all the things I’m now experiencing.

I’ve also learned that you really can achieve anything you put your mind to, and you’re stronger when you have a group of people who support you. It can be easy to shut people out and try to do things yourself but my journey has been one of community, whether it be my family and friends, the healthcare team or my workout crew at F45, and I don’t know where I would be if I didn’t lean on those around me.

It’s ok to accept help.

READ MORE: The 5:2 diet promises to make healthy eating much easier

How important is having a community like F45 when you’re training?

Sometimes the hardest part of training is the mental motivation. When you have such a strong and supportive group around you it makes it more fun and becomes something you want to do.

I was part of the F45 crew as a member initially and then a crew trainer in Noosa before my accident. To have such an amazing supportive group had made me keep coming back and striving to get better and stay part of it all.

It’s an awesome feeling to be part of the F45 community who really do care about each other kicking their goals and making progress together, it truly has helped me get to where I am today.

What’s your ultimate career goal – are you just focusing on swimming/the Paralympics for now?

I’m focusing on one thing at a time at the moment, but yes, right now all eyes are on Paris and getting myself in the best position possible to hopefully make my Paralympic dream come true.

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A new study suggests that a commonly used food preservative may interfere with microbial gut bacteria required to keep us healthy.

Lantibiotics, a modified chain of amino acids that is added to food to prevent the growth of bacteria, is used in everything from beer and sausage to cheese and dipping sauces, according to the research, which was published in ACS Chemical Biology by researchers with the University of Chicago.

Nisin, a popular type of lantibiotic, is produced by bacteria that live in the mammary glands of cows, and the research suggests that it could affect pathogens and commensal gut bacteria in humans.

READ MORE: Celebrity trainer reveals his number one tip for staying fit

“Nisin is, in essence, an antibiotic that has been added to our food for a long time, but how it might impact our gut microbes is not well studied,” study author Zhenrun Zhang said in a press release.

“Even though it might be very effective in preventing food contamination, it might also have a greater impact on our human gut microbes,” he said.

READ MORE: The 5:2 diet promises to make healthy eating much easier

Zhang and his colleagues evaluated a public database of human gut bacteria genomes in order to identify genes that produce six different gut-derived lantibiotics that are similar to nisin.

They then produced versions of these lantibiotics to test their effects on both pathogens and commensal gut bacteria. These lantibiotics killed pathogens and commensal bacteria, according to the study.

“This study is one of the first to show that gut commensals are susceptible to lantibiotics, and are sometimes more sensitive than pathogens,” Zhang said in the release. “With the levels of lantibiotics currently present in food, it’s very probable that they might impact our gut health as well.”

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Researchers also assessed the molecular structure of lantibiotics to better understand how to use their antimicrobial properties “for good,” the study says, with findings suggesting that they could help with antibiotic-resistant infections.

“It seems that lantibiotics and lantibiotic-producing bacteria are not always good for health, so we are looking for ways to counter the potential bad influence while taking advantage of their more beneficial antimicrobial properties,” Zhang said in the release.

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Many of us wish we could get a better night’s sleep. Wouldn’t it be great if it was as easy as a mocktail before bed?

That’s what the latest viral trend might have us believe. The “Sleepy Girl Mocktail” is a mix of tart cherry juice, powdered magnesium supplement and soda water.

TikTok videos featuring the concoction have garnered hundreds of thousands of views. But, what does the science say? Do these ingredients actually help us sleep?

Watch the video above.

Tart cherry juice

There is research to show including tart cherry juice in your diet improves overall sleep. Clinical trials show tart cherry juice increases sleep quality and quantity, as well as a lessening of insomnia symptoms (compared to a placebo).

READ MORE: The ‘fake scenario’ trick that guarantees a better sleep

This could be due to the presence of melatonin, a sleep-promoting hormone, in cherries.

Tart cherry varieties such as Jerte Valley or Montmorency have the highest concentration of melatonin (approximately 0.135 micrograms of melatonin per 100g of cherry juice).

Over the counter melatonin supplements can range from 0.5 milligram to over 100 milligrams, with research suggesting those beginning to take melatonin start with a dose of 0.5–2 milligrams to see an improvement in sleep.

Melatonin naturally occurs in our bodies. Our body clock promotes the release of melatonin in the evening to help us sleep, specifically in the two hours before our natural bedtime.

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If we want to increase our melatonin intake with external sources, such as cherries, then we should be timing our intake with our natural increase in melatonin. Supplementing melatonin too close to bed will mean we may not get the sleep-promoting benefits in time to get off to sleep easily. Taking melatonin too late may even harm our long-term sleep health by sending the message to our body clock to delay the release of melatonin until later in the evening.

Magnesium – but how much?

Magnesium also works to promote melatonin, and magnesium supplements have been shown to improve sleep outcomes.

However, results vary depending on the amount of magnesium people take. And we don’t yet have the answers on the best dose of magnesium for sleep benefits.

We do know magnesium plays a vital role in energy production and bone development, making it an important daily nutrient for our diets. Foods rich in magnesium include wheat cereal or bread, almonds, cashews, pumpkin seeds, spinach, artichokes, green beans, soy milk and dark chocolate.

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Bubbly water

Soda water serves as the base of the drink, rather than a pathway to better sleep. And bubbly water may make the mix more palatable.

It is important to keep in mind that drinking fluids close to bedtime can be disruptive to our sleep as it might lead to waking during the night to urinate.

Healthy sleep recommendations include avoiding water intake in the two hours before bed.

Having carbonated beverages too close to bed can also trigger digestive symptoms such as bloating, gassiness and reflux during the night.

Bottoms up?

Overall, there is evidence to support trying out the Sleepy Girl Mocktail to see if it improves sleep, however, there are some key things to remember:

• timing: to get the benefits of this drink, avoid having it too close to bed. Aim to have it two hours before your usual bedtime and avoid fluids after this time

• consistency: no drink is going to be an immediate cure for poor sleep. However, this recipe could help promote sleep if used strategically (at the right time) and consistently as part of a balanced diet. It may also introduce a calming evening routine that helps your brain relax and signals it’s time for bed

• maximum magnesium: be mindful of the amount of magnesium you are consuming. While there are many health benefits to magnesium, the recommended daily maximum amounts are 420mg for adult males and 320mg for adult females. Exceeding the maximum can lead to low blood pressure, respiratory distress, stomach problems, muscle weakness and mood problems

• sugar: in some of the TikTok recipes sugar (as flavoured sodas, syrups or lollies) is added to the drink. While this may help hide the taste of the tart cherry juice, the consumption of sugar too close to bed may make it more difficult to get to sleep. And sugar in the evening raises blood sugar levels at a time when our body is not primed to be processing sugar. Long term, this can increase our risk of diabetes

• sleep environment: follow good sleep hygiene practices including keeping a consistent bedtime and wake time, a wind-down routine before bed, avoiding electronic device use like phones or laptops in bed, and avoiding bright light in the evening. Bright light works to suppress our melatonin levels in the evening and make us more alert.

What about other drinks?

Other common evening beverages include herbal tisanes or teas, hot chocolate, or warm milk.

Milk can be especially beneficial for sleep, as it contains the amino acid tryptophan, which can promote melatonin production. Again, it is important to also consider the timing of these drinks and to avoid any caffeine in tea and too much chocolate too close to bedtime, as this can make us more alert rather than sleepy.

Getting enough sleep is crucial to our health and wellbeing. If you have tried multiple strategies to improve your sleep and things are not getting better, it may be time to seek professional advice, such as from a GP.

This article was originally published on The Conversation. Read the original story here. 

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Hugh Jackman has been training for his role in an upcoming blockbuster, Deadpool 3, revealing to fans what really happens to keep that Wolverine shape.

In an Instagram video, Jackman is seen completing bicep curls at the gym, training to rebuild the famous Marvel characters build.

Watch the video above.

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Returning to the big screen on July 26, the Aussie actor has been pushing his body, captioning the post, “No days off – except for tomorrow. 💪🏻#becomingwolverineagain.”

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Jackman has also shared the gastronomic sacrifices he had to make while training for his new film, Deadpool 3. 

The Marvel star, 55, recently took to Instagram to share photos of his modest diet.

His diet is currently made up of tiny portions of sliced fish, some steamed asparagus and a humble slice of lemon. He also showed a meal of broccolini and a slice of fish, another included a small serving of cottage cheese and steamed broccoli. 

All the photos he shared were captioned, “If you know, you know,” or its acronym, “IYKYK.”

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Last year, when speaking with the Associated Press, Jackman revealed he was excited to be training for the role again. 

“I can tell you I’m going to have the time of my life,” Jackman said. “I can tell you I’ve started back at the gym, and I’m eating a lot, and I feel bad for the cast of The Music Man with the amount of protein shakes I’m having.”

“It’s a lot of fun,” he added. “It’s been five years and I really never thought I’d come back. And I’m really, really excited about it.”

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Though at the time he didn’t know much about what the movie would look like, when asked if Wolverine would be angrier or kinder he replied: “There’s no choice. He’s definitely the angrier, acerbic, grumpy, and he’s gonna take a lot of free shots at Ryan Reynolds, let me tell you. Physically, that is.”

Currently, his light diet is a part of the ‘cutting’ process in his training schedule, after spending time bulking his muscle and fat up, he’s now focused on fat loss. 

“I’m not doing any other work,” Hugh said to Chris Wallace, according to Complex. ‘I’m going to be with my family and train. That’s going to be my job for six months.” 

In a video posted on Ryan Reynolds X’s (formerly known as Twitter) account in 2022, the pair revealed hints of what Deadpool 3 would look like. 

https://twitter.com/VancityReynolds/status/1575101936700772355?ref_src=twsrc%5Etfw%7Ctwcamp%5Etweetembed%7Ctwterm%5E1575101936700772355%7Ctwgr%5Eaf6cadb4daddd50c18fbe81bf2c0175748d4aa24%7Ctwcon%5Es1_&ref_url=https%3A%2F%2Fwww.complex.com%2Fpop-culture%2Fa%2Fbrad-callas%2Fryan-reynolds-hugh-jackman-will-play-wolverine-deadpool-3

“Hey everyone, we’re extremely sad to have missed D23, but we’ve been working very hard on the next Deadpool film for a good long while now,” Reynolds said.

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“I’ve had to really search my soul on this one. His first appearance in the MCU obviously needs to feel special. We need to stay true to the character, find new depth, motivation, meaning. Every Deadpool needs to stand out and stand apart. It’s been an incredible challenge that has forced me to reach down deep inside. And I…I have nothing. Yeah, just completely empty up here. And terrifying. But we did have one idea.”

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Jackman then entered the video frame.

“Hey, Hugh, you want to play Wolverine one more time?” Reynolds asked. “Yeah, sure, Ryan,” Jackman replied.

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Most of the time, when we go to the gym it’s just to get in, do a workout, and leave. Really, we don’t want to spend any more time there than necessary.

But TotalFusion Platinum in Brisbane is the opposite of that. From the second I walked in the door, I didn’t want to leave. 

From the living five-storey tree in the lobby to the rooftop pool bar that serves cocktails, this gym is one that’ll make you want to show up, achieve your goals, and actually enjoy the whole process.

Opened in Newstead last November, the $80 million facility is the largest gym and wellness precinct in the Southern Hemisphere, set over six levels with two acres of gym floor space.

Sure, you can expect the usual gym features: treadmills, Pilates studios, and weights. But there’s also a digital rock-climbing wall, a salt room, and a garden farm with chickens. There’s a high-altitude training room, cold plunge pools, a magnesium spa, and fridges full of cold towels on the gym floor.   

There’s even a doggy daycare if you can’t bear to leave your pooch while working out.

When I visited, the one thing that really spoke to me was the rooftop wellness centre. 

Designed to be a place to relax and recover after a workout, it’s designed with ultimate rejuvenation in mind. The cold-exposure tubs seem to be a drawcard for many members, who all rave about the benefits of jumping in the icy-cold water while practising mindful breathing. 

Of course, there are saunas and steam rooms, if that’s more your speed, plus a snow room designed after one in Italy.

At 10am on a Thursday, the poolside tables and loungers were filled with people on laptops, taking remote working to a whole new level. Along with the coffee, smoothies, and kombucha on offer, the rooftop cafe also serves up delicious breakfast and lunch dishes made with produce grown right there on the roof. 

If you feel like you’ve earned it after your workout, grab a cocktail to keep you company by the pool – which is filled with magnesium salts to help alleviate aches and pains and soothe your skin.

Even the bathrooms in the gym are stunning, with rounded mirrors, speakers hidden in the walls, and state-of-the-art hair dryers and straighteners.

The lobby feels more like a chic co-working space, with comfy tables and chairs, an outdoor area with fireplaces at night, and a bar serving up coffee and food.

While the membership costs is a little higher than your typical gym, starting at $55 a week, it’s undeniably worth it. 

TotalFusion Newstead is headed up by local father-son business duo Leon and Ben McNeice. Leon, the founder of Goodlife gyms, has 30 years of experience in the fitness industry and was the first owner in Brisbane to install air conditioning in a gym.

In opening this new wellness precinct, he says the idea is to develop a one-stop wellness space for local residents with fitness, recovery, allied health, medical services, and beauty treatments under one roof.

The writer visited as a guest of TotalFusion.

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