Tag Archive for: sonshine

Tackling the Tough Teen Girl Hormone Years

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By: Bec Harris

The teen years bring big changes. For girls, those changes often include hormones, periods and powerful emotions.

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While this season can feel overwhelming for teens and parents alike, experts say knowledge, reassurance and gentle support make all the difference. Naturopath Mel, from Natmed talks about teenage hormones, period pain and how families can better support young women through this important stage of life.

Talking About Periods Without Shame

First and foremost, Mel says it’s time to normalise the conversation. “Periods are a normal biological function that happens to around half the population,” she explains. “There’s no shame in talking about them, and knowledge is power.”

Today, girls are starting their periods earlier than previous generations. In some cases, periods can begin as young as nine. However, irregular cycles in the early years are usually normal.

“For example, a girl might have one period and then not have another for many months,” Mel says. “That doesn’t automatically mean something is wrong.”

Hormones fluctuate significantly during puberty. Emotional changes, mild PMS, and occasional skin breakouts are all common. What matters most is perspective.

When to Seek Medical Advice

While many symptoms are normal, there are times when parents should seek professional help. Mel encourages families to look out for red flags, including:

  • Period pain that stops normal activities or requires time off school
  • Bleeding that lasts longer than seven days
  • Severe pain that doesn’t improve with pain relief
  • No period by age 15 or 16
  • A strong family history of hormonal or reproductive issues

“If period pain is relentless or debilitating every month, that’s when it’s time to speak to a healthcare professional,” Mel says.

How to Start Healthy Conversations With Teen Girls

For many parents – especially dads – talking about periods can feel awkward. However, Mel says open, gentle conversations are essential. “Choose the right time,” she advises. “If your teen is tired, stressed or in public, it’s probably not the moment.”

Instead, start with simple check-ins like “Are you okay?” or “You seem uncomfortable – can I help?” These small steps help teens feel supported and safe to speak up. Importantly, conversations don’t need to happen all at once. Sometimes it takes several gentle attempts before a teenager opens up.

Natural Ways to Ease Period Pain

Mild cramps, bloating and discomfort are common during periods. Thankfully, there are many natural ways to help reduce period pain and support hormone balance.

Magnesium
Magnesium helps relax muscles, including the uterus. Mel recommends magnesium glycinate, around 300mg per day, to ease cramping.

Omega-3 fatty acids
Found in fish oil, omega-3s reduce inflammation and can help with PMS and menstrual pain.

Calcium
Calcium supports muscle function and may reduce bloating and cramping. It’s best taken separately from magnesium for better absorption.

Vitamin D
Vitamin D plays a role in hormone regulation, mood and muscle health, making it especially helpful during puberty.

Iron
Because periods involve blood loss, many teenage girls need extra iron – particularly those who are vegetarian or vegan. Iron glycinate is a well-tolerated option.

B-group vitamins
Vitamin B1 (thiamine) has been shown in studies to reduce period pain. Mel recommends a B-complex supplement rather than a single B vitamin.

Food Choices Matter Too

Diet plays a significant role in inflammation and hormone health. Highly processed foods and fast food can increase inflammation, which may worsen cramps and skin issues. “Do the best you can,” Mel says. “Even simple swaps help.”

For example, choosing a roast chicken and salad over deep-fried options provides protein and nutrients while still being convenient. Hydration is also important, even though getting teenagers to drink enough water can be a challenge.

Drug-Free Pain Relief Options

In addition to supplements and diet, several physical therapies can help relieve menstrual pain:

  • Heat packs or hot water bottles relax the uterine muscles and reduce cramping
  • TENS machines use gentle electrical pulses to block pain signals
  • Castor oil packs may improve circulation and reduce muscular tension
  • Ginger supplements (1,000–2,000mg daily) can reduce pain, nausea and inflammation

“Ginger helps reduce prostaglandins, which are responsible for uterine spasms,” Mel explains. Often, a combination of rest, heat, magnesium and ginger can make a noticeable difference.

Supporting Teen Mental Health

Normalising period conversations also supports mental health. When girls feel comfortable talking about their bodies, they’re less likely to suffer in silence. “Be emotionally intelligent,” Mel says. “Read the room. Keep things private and supportive.”

She also encourages parents to explore modern options like period underwear or menstrual cups, which can make periods feel more manageable for teens.

You’re Not Alone

Puberty and periods are a normal part of growing up, but no family has to navigate them alone. With the right information, gentle conversations and practical support, parents can help their daughters move through the teen season with confidence.

And if symptoms are severe or impacting daily life, seeking professional advice is always the right next step.

Article supplied with thanks to Sonshine.

Feature image: Canva

Preventable Pet Health Problems

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By: Bec Harris

According to veterinarian Dr Ewen Blaikie, dental disease, weight gain, and skin or ear issues are among the top reasons pets visit the clinic – yet simple lifestyle changes can make a significant difference.

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How Parents Can Lead Their Family In Faith

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By: Kourtney Smith

While church and youth group helps, the biggest influence on a child’s faith comes from home.

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Pilates: What It Really Is and Why It Might Be What You Need

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By: Bec Harris

If you’ve ever wondered “what is Pilates?” and whether it’s right for you, you’re not alone. For many people, getting fit can feel intimidating.

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Movement isn’t always about chasing personal bests or pushing through intense workouts. Instead, it’s about feeling comfortable and confident in your body again – especially after injury, chronic pain, busy seasons, or long breaks from exercise.

That’s why Pilates for beginners, injury recovery, and gentle strength training so often come up in conversation. However, despite its popularity, Pilates is still widely misunderstood.

Physiotherapist Melanie Cauliffe explains what Pilates really is, where it came from, and how it can support people returning to movement – not just elite athletes or dancers. “Pilates was originally designed for people recovering from injury” says Mel.

It Didn’t Start as a Fitness Trend

Although Pilates is often associated with boutique studios and reformer classes, it didn’t begin as a trendy workout.

Joseph Pilates developed the method in the early 20th century. Originally, he used controlled, repetitive movements to help people rehabilitate from injury. He even designed spring-based resistance systems so bed-bound patients could strengthen their bodies safely.

That early equipment later evolved into what we now know as the Pilates reformer.

From there, Pilates moved into the dance community and eventually into mainstream fitness. Yet at its core, it has always focused on:

  • Controlled movement
  • Core strength
  • Alignment and posture
  • Functional, everyday movement

In other words, Pilates builds strength without encouraging you to push through pain or burn out.

Classical, Contemporary and Clinical: What’s the Difference?

One reason Pilates can feel confusing is that not all classes are the same.

Classical Pilates

This follows the original sequence of exercises created by Joseph Pilates. Instructors stick closely to the traditional order and structure.

Contemporary Pilates

This version allows instructors more flexibility. They design classes with flow, variation and modern movement science in mind.

Clinical Pilates

Clinical Pilates, however, integrates physiotherapy principles. This approach often suits people recovering from injury or managing pain.

Mel highlighted an important difference in how instructors treat the spine. Instead of flattening the lower back into the floor – a cue many of us grew up hearing – clinical Pilates encourages a neutral spine.

Why does that matter?

Because strengthening your body in its natural alignment helps translate that strength into daily life. Standing, lifting, walking and sitting all rely on neutral positioning. Therefore, training this way supports real-world movement, not just mat exercises.

Mat vs Reformer: Which Is Better?

Another common question is whether mat Pilates or reformer Pilates is better.

The honest answer? They serve different purposes.

Mat Pilates

Mat Pilates uses your body weight and gravity for resistance. As a result, your core, posture and control remain constantly engaged.

Although it looks simple, mat work can be surprisingly challenging. You can’t rely on equipment for support, which makes it highly effective for building stability and strength.

Reformer Pilates

Reformer Pilates uses a spring-loaded carriage that guides movement. The adjustable resistance supports the body while still providing challenge.

Because of this support, reformer classes often suit people:

  • Returning after injury
  • Managing joint limitations
  • Experiencing back or hip pain
  • Rebuilding strength gradually

Ultimately, it’s not about which option is “better.” Instead, you need to ask yourself: What does my body need right now?

It Isn’t About Competition

One of the most reassuring takeaways from the conversation was this simple truth:

Pilates is you against you.

You don’t need to keep up with the person next to you. You don’t need to prove anything. And you definitely shouldn’t ignore pain.

In fact, Mel offered this important reminder: if something feels wrong, don’t do it. Even self-imposed pressure can lead to injury if you override your body’s signals.

That’s why proper guidance matters, especially when returning to exercise after injury. Learning safe posture, recognising what “good effort” feels like, and progressing gradually can protect your body long-term.

Movement Doesn’t Have to Be Extreme to Be Effective

Whether you choose Pilates, walking, swimming or another low-impact exercise, remember this: fitness is not one-size-fits-all.

Strength, endurance and cardiovascular health are different aspects of overall wellbeing. However, you can build all three through consistent, sustainable movement. In fact, consistency matters more than intensity.

As Mel says “Turning up is the hardest thing – and it’s already a big win.”

If 2026 is the year you want to move again, Pilates may not be about doing more. Instead, it might be about learning how to move better – with control, confidence and kindness toward your body.

Article supplied with thanks to Sonshine.

Feature image: Canva

More Than Your Job: Finding Identity Beyond Your Career

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By: Telana Sladen

For many people, introducing themselves sounds something like this: “Hi, I’m Sarah. I’m a teacher,” or “I’m Mike, a builder.” Our work often becomes closely tied to who we believe we are. But is our job really meant to define our identity?

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Four God-Centered Ways to Overcome Burnout

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By: Telana Sladen

Burnout has become a familiar word in modern life. Many people describe themselves as constantly tired, overwhelmed, or emotionally drained. Yet while burnout may feel normal, it was never meant to define how we live.

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Michelle Moriarty: Why We Grieve Over Celebrity Deaths

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By: Bec Harris

When news breaks that a beloved celebrity has died, many people are surprised by how deeply it affects them. Even though we may never have met the person, the sadness can feel real and personal.

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Revisiting Your New Year’s Resolutions – (Remember Those?)

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By: Bec Harris

It’s easy to start the new year full of enthusiasm for change. But by this time of year, many resolutions have fizzled.

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Pokies, Sports Betting and Kids: How Gambling Is Harming Australians

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By: Bec Harris

Reverend Tim Costello, Chief Advocate for the Alliance for Gambling Reform, reveals the staggering scale of gambling harm in Australia. From pokies to sports betting, Australians are losing billions, and the consequences are devastating.

The Scale of Gambling Losses

Australia loses $32 billion each year to gambling, the highest per capita in the world. Tim explained: “The nation that comes second in gambling losses is 30% less than us. The world looks at us and asks, how did we allow this?”

Pokies account for $17 billion, sports betting $6 billion, with horse racing and greyhounds adding more. Even more shocking: “We have 20% of all the world’s pokies, but 75% are in pubs and clubs. Everywhere else, pokies are only in casinos.”

Unlike casinos, pokies are everywhere: in pubs, clubs, and even shopping areas. Australians often gamble unintentionally, with machines designed for predatory addiction.

The Impact on Families and Young People

The reach of gambling goes beyond adults. Tim highlighted a growing problem among youth: “Influencers are paid by the pokies industry to show how fun it is to feed cash into machines.”

Combined with 900 gambling ads a day on free-to-air TV, many children are absorbing adult gambling behaviours. “Eighty per cent of ten-year-olds now know the odds on AFL and NRL games,” Tim said. “The normalisation is devastating.”

What Can Be Done?

Advocacy is key. Tim outlined practical steps:

  • Pokies: Lobby state politicians. Each state has jurisdiction.
  • Sports betting: Contact federal representatives, especially the Communications Minister.

“Get boots on the ground. Send letters. Touch base with your politicians,” Tim urged. Western Australia sets a strong example, with no pokies in pubs or clubs and much lower gambling losses.

A Call for National Reform

Despite bipartisan support for a national gambling regulator, recommendations remain ignored. “We need to treat gambling as a health issue, not a sports issue,” Tim said. “Where there’s gambling in a family, there’s four times more domestic violence.”

Public support is overwhelming: 80% of Australians want gambling ads banned, yet action is lagging. “Politicians need to listen. The public has spoken,” Tim added.

Article supplied with thanks to Sonshine.

Feature image: Canva

A 16-Year-Old Aussie Teen Is Spreading Faith Through Fragrance

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By: Bec Harris

At just 16 years old, Ryan Oosthuizen is doing something remarkable. He’s not just starting a business, he’s starting a ministry.

Ryan is the founder of BoTL – Blessings of the Lord, a Christian fragrance brand based in Perth. What began as a prayer, when he was just 15, has become a purpose-driven business designed to spread faith in a subtle but powerful way.

From Prayer to Purpose

Ryan didn’t wake up one day with a business plan. Instead, he started with a question.

“What am I meant to do with my life?”

Like many young people, he felt uncertain about the future. So he did something simple but bold. He prayed. He asked God for direction. According to Ryan, the answer was clear.

God gave him a vision. That vision became BoTL.

With support from his parents and a strong Christian upbringing, Ryan stepped out in faith. His goal was not profit alone, it was impact.

Turning Pain Into Purpose

Ryan Oosthuizen’s journey has not been easy. He lost his brother, and the grief was deep. The questions were heavy. Yet, instead of stopping, Ryan chose to move forward.

He decided to honour his brother by living with purpose. He committed to showing others that no matter what happens, faith can carry you through. With God at the centre, Ryan believes nothing is impossible.

That belief now fuels everything BoTL stands for.

What Does BoTL Mean?

BoTL stands for Blessings of the Lord. But it is more than a name.

Ryan describes BoTL as a message in a bottle. Each fragrance is designed to spark curiosity, start conversations, and gently introduce people to faith.

It is not about preaching, it’s about presence. “It’s a subtle way to help people encounter God,” Ryan says. “Even through something as simple as smelling good.”

Why Fragrance?

The answer is practical and personal. Ryan loves fragrance – he always has. He also knows that first impressions matter. People respond to scent – it opens doors. More importantly, Ryan believes God can use anything, even perfume.

By combining passion with purpose, Ryan found a way to grow God’s Kingdom through something he genuinely loves.

Building a Fragrance Brand at 15

Starting a fragrance business is no small task. Especially at 15. Ryan learned quickly. He researched online, watched videos, studied scent profiles and fragrance notes. Eventually, he partnered with a fragrance manufacturer in Dubai.

Ryan selected specific accords and notes. From 14 fragrance samples, he narrowed the range down to four signature scents. Those four are now in production, with 1,000 bottles arriving in Perth.

The BoTL Fragrance Range

Each BoTL fragrance carries its own identity:

  • Aroma Day – A fresh, uplifting men’s scent with citrus notes
  • The Chosen – A deeper men’s fragrance with sandalwood and vanilla
  • Jubilation – A sweet women’s scent featuring rum and caramel
  • Perfection – A youthful floral blend with grapefruit and spice

The fragrances were tested by more than 50 people. The favourites rose quickly and the choice was clear.

Marketing With Meaning

BoTL’s marketing strategy focuses on social media. Ryan uses TikTok, Instagram, and Facebook to share his story, his faith, and his fragrances. He shares short videos, honest conversations and has a clear purpose.

Some Christian influencers have already partnered with him. The goal is simple. Reach people where they are and let the story speak for itself.

Distribution From a Garage

Ryan Oosthuizen’s operation is hands-on – very hands-on. The stock is being stored in his family garage. Ryan packs every order himself. He labels the boxes. He even sprays fragrance inside so the package smells great on arrival.

Customers can choose local pickup in Mandurah or Australia Post shipping across Australia and New Zealand. International shipping is planned for the future.

A Business With an Eternal Vision

Ryan doesn’t see BoTL as just a brand – he sees it as a ministry.

His long-term vision is global. He hopes the business will fund mission work around the world, from the poorest communities to the wealthiest cities, Ryan wants to share the love of Jesus with anyone willing to listen.

A Message to Young Dreamers

Ryan Oosthuizen’s advice is simple. If God puts something on your heart, do it.

Don’t wait, don’t overthink it. Pray, talk to people, take the step. Ryan believes that if God is behind it, nothing can stop it.

Age doesn’t matter. Background doesn’t matter. Faith does.

Supporting Young Faith-Filled Entrepreneurs

Ryan’s story is a reminder that God can work through anyone, at any age, in any industry.

From loss came purpose. From prayer came vision. BoTL is more than perfume, it is proof that when faith leads, impact follows. Check out the BoTL range here.

Article supplied with thanks to Sonshine.

Feature image: Supplied