Author: Christine Pope

Posted by Christine Pope on in Innovation, Online Courses

What useful information can a non-techie pick up from a Cyber Summit ?
AFR Cyber Summit

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

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

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

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

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

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

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

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

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

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

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

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

Posted by Christine Pope on in Ageing, Health Care, Healthy Ageing, vegetables

Heart Attack Signs in Women: What You Need to Know
A woman sitting on a sofa with one hand on her chest and the other on her forehead, showing signs of distress and discomfort, possibly indicating heart-related symptoms.

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

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

Spotting Heart Attack Symptoms in Women

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

Typical Signs of a Heart Attack

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

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

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

Atypical Signs Women Shouldn’t Ignore

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

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

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

Speaking Up for Your Health

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

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

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

Risk Factors Unique to Women

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

Pregnancy-Related Risk Factors

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

Key Tip

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

Menopause and Cardiovascular Health

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

Key Tip

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

Diabetes and High Blood Pressure

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

Key Tip

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

Take Action Today

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

5 Steps for a Healthier Heart

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

Age Outrageously Join a Community Committed to Wellness

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Take charge of your health. Because when it comes to ageing outrageously, your heart deserves nothing less than the best.

Posted by Christine Pope on in Detoxification, exercise, Fatigue, Gratitude, Health Care, Travel

Why a health retreat like Elysia might just be what you need

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

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

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

1. Get the chance to try everything

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

2. Time for a Good Detox

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

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

3. Expert Help When You Need It

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

4. Chill Out and Clear Your Mind

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

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

5. Make New Friends and Stay Inspired

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

6. Discover Yourself

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

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

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

Posted by Christine Pope on in Cancer support, Energy, Fatigue, Health Care, Nutrition, Pain

What were my top ten takeouts from the Lipoedema Symposium ?

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

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

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

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

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

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

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

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

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

Posted by Christine Pope on in Gluten Free, Health Care, Tea, Travel

Finding gluten free options in the Blue Mountains in 2025

On a recent trip to the Blue Mountains I realised that my blog about Gluten Free options was a little dated as a few of my favourites had closed down so its clearly time for an update (and to try some new options). There are a few other options still worth checking out in my A tea lovers guide to the Blue Mountains such as Megalong Valley Tea Rooms and the high tea at the Hydro Majestic Hotel at Medlow Bath, unfortunately favourites such as The Bunker at Leura and Tournament at Medlow Bath are now closed. Gluten free menu options are a bit more limited at the tea rooms however its a lovely spot to sit outside under the gum trees on a balmy day.

Ates Blackheath

This has been on my list to visit however in the past they were always fully booked. They have a great range of food choices and I love sharing plates so you get to taste everything. The standout is the Szechuan Duck, which was beautifully prepared and spiced. Ideally for two people it is suggested that you order three small plates and one large plus sides. They also catered well for food intolerances and the wine list was comprehensive.

The only negative was the music which was so loud you couldn’t hear the person opposite , however staff adjusted the volume on request.

Lily’s Pad, Leura

Lily’s Pad has become one of our favourite options in Leura and we were a little disappointed when we arrived a bit late and they had already closed that day as we had both decided we really needed one of the wonderful gluten free slices. On a previous visit we had enjoyed a maple and pecan slice, however the options regularly change. This is an ideal spot for breakfast and lunch with really good gluten free options and a range of salads and main dishes, such as nachos with beef brisket. Every time I ordered at Lily’s Pad I always have to confirm that the bread is gluten free as its so light and fluffy!

Osteria 2785, Blackheath

One of my favourite restaurants in Blackheath was Cinnabar and unfortunately after operating for 17 years they decided to close (and retire). Osteria 2785 has set up in the same space and is the initiative of a local businesswoman, Mel Micheal, who now owns the produce shop, Veggie Patch and a cafe at Mount Victoria, One Tree Hill . The Mount Victoria space has a large kitchen where they also do a lot of prep. The menu at Osteria 2785 is regional Italian cuisine and they are making their own pasta which is always a great option. There are a reasonable number of gluten free and dairy free options including pasta and the servings are hearty with favourites like Fritto Misto, Saltimbocca and Beef Cheeks.

Leura Gourmet Deli

Walk through the front of this deli to the dining area at the back which has a lovely view towards Katoomba. This busy deli has all day dining which is unusual in the mountains and a hearty brunch/lunch menu which has a number of delicious options including gluten free fritters as well as traditional breakfast options. The lunch menu also has gourmet pies, curries and other tasty specials and staff are usually comfortable advising on what is suitable for various dietary requirements. It is a very busy cafe and can get quite noisy but the service is efficient. The deli also stocks a number of local specialties and its worth browsing to see what you might want to take home as snacks or souvenirs.

Dryridge Estate, Megalong Valley

This vineyard offers wine tastings ($15 a head) with a lovely view over the Megalong valley and the option to accompany it with a platter. Available options are cheese and charcuterie platters and ploughmans platters. They can accomodate gluten free options with a different cracker with the platter. It’s a lovely way to spend an hour or two on a nice afternoon. If you are feeling a little more energetic you can also walk a section of the 6 foot track to work up an appetite before your tasting.

Just walk carefully in the bush in summer. We did a section of the track from the main road towards Dryridge Estate and encountered a very large red bellied black snake on the path sunning itself. Well I didn’t get that close as my husband just said “back up, back up , back up ” and I followed instructions and watched it slither away from a safe distance.

Do you have some favourite gluten free options to share in the mountains? Please pop them in the comments below. If you like travelling (and eating gluten free) you might also enjoy these blogs;

Clearly time for a trip down south to complete the list!

If you are struggling with food intolerances or trying to manage a gluten free diet then book in an appointment with me in person at my St Ives clinic or online at www.elementalhealth.net.au

Posted by Christine Pope on in Health Care

What are the best functional foods to reduce your recurrence risk ?

If you’re looking to lower the chances of cancer coming back, incorporating certain foods into your diet can be a helpful step. Some foods are packed with natural compounds that can support your body in ways beyond just basic nutrition. These foods, which are known as functional foods, may help reduce inflammation, boost your immune system, and promote healthy cell function—all things that can play a role in lowering the risk of cancer recurrence. While no food can replace medical treatments, adding these healthy, functional foods to your meals can be a great way to support your overall well-being. Here’s a list of some of the best foods to consider.

Cruciferous Vegetables

Benefits: Cruciferous vegetables contain compounds like sulforaphane and indoles. These compounds help detoxify harmful substances, reduce inflammation, and may inhibit cancer cell growth.

Examples: Broccoli, cauliflower, kale, Brussels sprouts, cabbage, and bok choy.

A wide range of vegetables is ideal and at least three cups of vegetables a day, including one cup of cruciferous, one coloured and one green leafy. There are four major reasons why vegetables are critical to good health;

  1. Vegetables provide a wide range of nutrients including key minerals such as calcium, magnesium and potassium.
  2. Vegetables are a good source of fibre for gut flora. The benefits of adequate fibre are significant as it feeds beneficial strains of bacteria in our gut.
  3. The fibre in vegetables which assist the body in processing our hormones down a less proliferative pathway.
  4. The fibre in vegetables results in a slow release of energy, which assists in maintaining blood sugar and a healthy weight range. Being significantly overweight or obese increases your risks.

In addition to vegetables a couple of serves of whole grains daily in the form of good quality sourdough or brown rice is also useful in terms of ensuring adequate fibre.

Berries

Benefits: Berries are rich in antioxidants like anthocyanins and ellagic acid, which help combat oxidative stress and inflammation, both of which are linked to cancer development and recurrence. Berries also contain fiber, which supports digestive health.

Examples: Blueberries, strawberries, raspberries, and blackberries.

The polyphenols in fruit, like grapes, apples, pears , cherries and berries has been shown to be protective against many chronic diseases. Polyphenols are a component of plants that serve to protect them from ultraviolet radiation or infections. They are considered natural antioxidants.

Fish (Rich in Omega-3s)

Benefits: Omega-3 fatty acids have anti-inflammatory properties and may help reduce cancer cell growth. They are also associated with a reduced risk of recurrence in certain types of cancer, such as breast and prostate cancer.

Examples: Salmon, mackerel, sardines, and anchovies.

A small amount of protein such as fish, meat or plant protein at each meal is essential for repair post surgery and treatment but also provides stable blood sugar. Ideally a palm size , palm width portion is sufficient. Wherever possible consider including plant based sources of protein , such as chickpeas, lentils and tempeh, nuts and seeds.

Nuts and Seeds

  • Examples: Walnuts, almonds, flaxseeds, chia seeds, and sunflower seeds.
  • Benefits: Nuts and seeds provide healthy fats, antioxidants, and fiber, which help reduce inflammation and support overall health. Walnuts, in particular, are rich in ellagic acid and omega-3 fatty acids.

Nuts and seeds make an ideal snack to include daily as they are a powerhouse of nutrition with the benefit of incorporating healthy fats as well as essential minerals like zinc. A snack is considered the size of ten almonds – literally a small handful!

Green Tea

  • Benefits: Green tea contains catechins, especially epigallocatechin gallate (EGCG), which have been shown to inhibit cancer cell growth and promote apoptosis (cell death in cancer cells). It also has anti-inflammatory properties and supports metabolism.

The ideal amount of green tea is 2-3 cups a day preferably organic leaf tea. If you are sensitive to caffeine then make up a pot and then refresh it as the second pot will still have a good level of the EGCG but will not have as much caffeine.

For more support with your diet and minimising recurrence risk you can book an appointment in person at Elemental Health with Christine Pope on 02 80840081 or online via our app.