Natalie Dau is a Singapore-based 10-time ultramarathon winner, crossed the finish line at The Westin Singapore on 5 June, marking the completion of her incredible Project 1000. Over the course of 12 days, Natalie ran an astonishing 1000 km, beginning the journey in Hat Yai, Thailand, on 25 May, traversing the entire length of Malaysia, and concluding the journey in Singapore. Covering a distance equivalent to approximately 2 marathons (42.2 km x 2) per day, the run concluded on Global Running Day, 5 June. Starting at 4 am on the final day, local runners in Singapore were invited to join in at various join points, seeing hundreds of individuals participate in running with Natalie and supporting her through to the finish line. Hundreds were gathered at The Westin Singapore to celebrate her historic achievement, with distinguished guests including MP Poh Li San and Mr. Ong Eng Huat of the Singapore Book of Records.
Finishline – Natalie
Natalie was recognized at the finish line by the Singapore Book of Records for the “Fastest 1000 km Thailand-Singapore Ultramarathon,” and her Guinness World Record title for the “Fastest Crossing of Peninsular Malaysia on Foot” is now verified.
Throughout the 12-day run, Natalie battled extreme heat, lack of sleep, dangerous road conditions, and a variety of other factors including wild dog chases. She was operating on just a few hours of sleep each night, starting the mornings shortly after midnight to maximize running during the cooler hours of the day. The temperatures were so high that her shoes melted on the pavement, and she went through 4 pairs of shoes on the trip.
Natalie Running.
Despite the extreme conditions and struggles with a hip injury and a urinary tract infection, she was determined to continue the journey and insists that giving up was never an option. “This project was about community, teamwork, and perseverance, and so many people were counting on me. I couldn’t let them down. I never considered stopping, and am so grateful to everyone who supported me and believed in me.” shared Natalie.
Natalie and Team.
Alongside the challenging factors, Natalie and her team were touched by numerous beautiful moments as they passed through local communities in Thailand and Malaysia, encountering warmth and kindness with people rushing to bring her water on the roadside, or giving a friendly wave of support. She also visited Hat Yai University and several local schools along the way, speaking with children about her experience and encouraging them to believe in themselves and pursue their dreams.
Finishline – Team.
A cause closest to her heart, with Project 1000, Natalie is raising funds to support underprivileged women and girls, and bringing awareness to the gender gap in exercise and the importance of physical movement for mental health and overall wellbeing. Funds raised through Project 1000 are contributed to GRLS, a global charity and part of Women Win, which works to elevate women and girls around the world through sport and exercise. To make a donation in support of GRLS: https://www.gofundme.com/f/PROJECT1000RUN.
Natalie and MP Poh Li San
While challenging herself to push to new limits, at 52 years, Natalie hopes that her example may help others to feel confident, dream bigger, and resist self-limiting beliefs and societal expectations. “No matter what your goal is, it doesn’t have to be running or sport, everyone should feel that they can do something and believe in themselves,” shared Natalie.
While Blue Monday traditionally signifies a peak in winter blues and shines a light on Seasonal Affective Disorder (SAD), the current global landscape is far more complex. The prolonged exposure to crises, economic uncertainties and climate anxieties are creating a sustained strain on individuals. Concerns regarding crisis fatigue and burnout among the global workforce are also prompting organisations to re-evaluate their mental health support strategies and to prioritise proactive mental health support for employees.
The International SOS Risk Outlook 2024 data identifies burnout, the cost-of-living crisis and mental health concerns as the top risks to organisational wellbeing this year. Mental health emerges as a critical concern, as the pressures of burnout and financial difficulty can manifest in emotional and psychological distress. The survey data also underlines a growing understanding of the direct link between employee wellbeing and organisational success.
With 82% acknowledging the vital role of health and wellness policies in recruitment and retention and 77% see safeguarding employee wellbeing as a board-level priority
The World Health Organization also highlights that globally, an estimated 12 billion working days are lost every year to depression and anxiety at a cost of US$ 1 trillion per year in lost productivity.
Burnout rates among the global workforce have nearly doubled in just two years, soaring from 11-18% to 20-40%, with many reporting burnout levels as high as 50%.
This staggering data aligns with a recent McKinsey Health Institute study, revealing that 22% of employees across 30 countries are experiencing burnout symptoms at work.
Despite a significant rise in global burnout rates, the perceived risk its impact will have in 2024 varies across regions.
Globally, 80% of surveyed global senior risk professionals identifies employee burnout as the top threat to their organisation and workforce. Notably, this concern is most pronounced across the Middle East (93%), Oceania (88%), Africa (84%) and Americas (84%), which are exceeding the global average.
Dr Rodrigo Rodriguez-Fernandez, Global Health Advisor at International SOS said “The post-holiday return to work is known for its challenges and for many employees, this period can be a tipping point for exhaustion, chronic stress and burnout. Some may still be facing the lingering effects of the festive season, navigating financial pressures from rising bills after the holiday celebration. Heightened geopolitical uncertainties and ongoing global crises are also amplifying employee anxieties and creating a complex landscape for businesses navigating workforce wellbeing and productivity.
“Employee demands for strengthened mental health and wellbeing support within the workplace had been steadily increasing even before the recent succession of crises. This pre-existing trend has now acquired greater urgency amidst employee experiences of burnout and crisis fatigue. Blue Monday offers a timely opportunity for organisations to assess and strengthen workplace mental health initiatives. When employees feel supported and empowered to take care of their mental health, they are likely to be more engaged, focused and able to excel in their roles. Organisations that recognise this and prioritise on cultivating psychosocially safe work environments – from providing stress management workshops to flexible work arrangements, are not just doing the right thing, they are also making a strategic investment in their workforce & potential.”
International SOS urges organisations to take action and implement proactive strategies to prevent burnout and combat crisis fatigue in the workplace:
1. Create an emotionally open culture and encourage open communication: provide a safe space for employees to talk about their mental health and wellbeing. Encourage them to speak up if they are feeling overwhelmed or struggling.
2. Provide flexibility and promote work-life balance: support flexible working arrangements that help employees to balance their work and personal lives. Promote regular breaks and empower employees to prioritise their wellbeing.
3. Invest in emotional wellbeing: provide access to mindfulness sessions, and stress management training. Partner with certified mental health professionals to offer confidential counselling and support services.
4. Offer employee assistance programmes (EAPs): consider providing support such as financial counselling services or benefits consultations to address anxieties surrounding economic uncertainties.
5. Equip managers with mental health first-aid training: upskill managers to identify signs of distress and offer initial support to employees who may be struggling.
ICONSIAM, Thailand’s newest iconic mixed commercial complex hosted a 12-day Songkran event titled ‘THAICONIC SONGKRAN CELEBRATION: Joyful Songkran Festival, Continuing the Legacy of World Heritage’. The successful turnout, with tourists from all around the world joined in the fun, exceeding the initial target, and attracted over 2 million visitors from all over the world in 12 days.
In celebration of the Songkran Festival’s prestigious recognition by UNESCO as an Intangible Cultural Heritage, ICONSIAM portrayed as a global landmark on the Chao Phraya River, joined forces with the government and private sectors to welcome the Thai New Year with a world-class Songkran celebration titled “THE ICONIC SONGKRAN FESTIVAL 2024.” This event is the one and only Songkran celebration in Bangkok set against the breathtaking backdrop of the magnificent Chao Phraya River that lasted for 12 days (April 10 – 21, 2024) and honours Thai identity by blending traditional Thai recreational activities with contemporary cultural entertainment. The event delivered the most memorable experiences.
Photos supplied
Mr. Supoj Chaiwatsirikul, Managing Director of ICONSIAM Company Limited, said, “As a world-class landmark along the Chao Phraya River, serving as a significant tourist destination in Bangkok and Thailand, ICONSIAM hosts the Songkran event to be more enjoyable and memorable than ever before this year. The celebration is particularly meaningful as the ‘Songkran in Thailand’ festival was registered as an Intangible Cultural Heritage of Humanity by UNESCO at the end of last year.
“THE ICONIC SONGKRAN FESTIVAL 2024 showcases the rich traditions and customs of Songkran while welcoming tourists from around the world with warm hospitality and contemporary Thai entertainment. This collaborative effort seeks to create a historic event and promote Songkran in Thailand as a world-class festival. The goal is to honor Thai cultural heritage by blending contemporary elements and presenting it in a way that resonates with future generations. The Songkran Festival plays a pivotal role in driving economic growth for Thailand. This year at ICONSIAM, we are expected to welcome over 2 million Thais and international tourists over the 12 days.”
“THE ICONIC SONGKRAN FESTIVAL 2024″ at ICONSIAM featured Thai culture and traditions. Some highlights include:
Songkran Mahothorndevi Parade: A 7-day parade along the Chao Phraya River from showcasing Thai cultural richness, featuring top 7 famous actresses and artists, including Aff Taksaorn, Pie Rinrada, Becky Rebecca, Bella Ranee, Mai Davika and Diana Flipo, as well as internationally renowned Thai artist Minnie, a member of South Korean girl group (G) I-DLE, to be represented as Miss Songkran 2024.
Bathing of the Buddha Sihing: ICONSIAM has brought the replica of the Phra Buddha Sihing from Wat Phra Singh Woramahawihan, Chiang Mai Province to be placed at Exit Gate 1, G Floor, ICONLUXE Zone. Visitors can participate in a water-pouring ceremony to ask for blessings and purification. This traditional ritual is believed to bring good luck and prosperity to those who take part in it.
Songkran Water Splashing: Enjoy water splashing festivities at Water Splash Landmark at River Park, the only place in Thailand offering such an experience amidst the scenic backdrop of the Chao Phraya River from today until April 21. Moreover, there are mini concerts performed by well-known Thai artists, and other cultural performances added to the festive atmosphere for visitors both locals and tourists to enjoy.
In a landmark partnership poised to elevate Ovolo Hotels’ brand across the Asia-Pacific region and beyond, the designer hotel collection proudly announces a strategic brand alliance with Small Luxury Hotels of the World (SLH), encompassing its iconic boutique designer hotels across Hong Kong, Australia, and Bali. The partnership will see Ovolo Hotels expand its global presence through SLH’s global sales, distribution, and marketing platforms.
Ovolo Hotels, known for its avant-garde approach to tourism and hospitality; is a dynamic and innovative hotel brand with a collection of boutique designer hotels. Each Ovolo represents cutting-edge design, technological integration, and an unwavering commitment to sustainability, encapsulated in its distinctive ‘Do Good. Feel Good.’ policy and achieving the Bronze Benchmark across its Australian and Bali hotels from Earth Check, the world’s leading certification, consulting, and advisory group for sustainable destinations and tourism organisations.
Dave Baswal, CEO of Ovolo Hotels, shared his enthusiasm about the collaboration, saying, “At Ovolo, we are thrilled to partner with Small Luxury Hotels of the World, a brand synonymous with independently spirited hotels and excellence. This strategic alliance not only strengthens our presence across key global markets while remaining independently owned and operated, but also allows us to showcase the distinct character and innovation that defines Ovolo while connecting with travellers emotionally.”
SLH offers discerning guests a prestigious collection of over 560 independently curated hotels in more than 90 countries, each offering bespoke and personalised luxury experiences coupled with a firm sustainability objective. Synonymous with independently spirited hotels, delivering curated stays that reflect the individuality and character of each destination. The brand’s ‘Considerate Collection’ aligns with sustainable practices, embodying a commitment to responsible luxury on a global scale. Each SLH room night booked and stayed using the SLH INVITED loyalty member rate includes a donation to reforestation organisation Tree-Nation. To date, SLH has donated 20,330 trees for an eponymous forest in Tanzania.
Mark Wong, Senior Vice President Asia Pacific, Small Luxury Hotels of the World, expressed passion about the partnership, stating, “We are elated to welcome Ovolo Hotels back to the SLH membership. The renewed alliance with Ovolo Hotels brings more exciting promotional prospects; and elevates SLH’s presence in Australia and wherever the Ovolo Hotels brand name goes. Each characterful Ovolo hotel exemplifies the high standards of excellence and impeccably embodies the spirit of individual character and connects with the independently minded traveller that SLH member hotels are known for.”
This strategic collaboration seamlessly integrates the following hotels from the Ovolo Hotels collection into SLH’s curated collection with plans to add the By Ovolo Collective collection in Q1 2024:
This synergy amplifies the diversity and uniqueness of the offerings, creating a one-of-a-kind proposition for travellers seeking bespoke luxury designer experiences across continents.
Ryan Tuckerman, Group Director of Sales, Distribution & Revenue at Ovolo Hotels, added, “This partnership is a testament to the shared values and commitment to delivering exceptional guest experiences that both Ovolo and SLH have. The integration of our eight distinctive hotels into the SLH collection amplifies the diversity and uniqueness of our offerings, opening new and existing markets through increased sale and distribution networks. Together, we look forward to truly connecting with the independently minded traveller in our regions.”
The collaboration marks the beginning of a new era for Ovolo Hotels as SLH comes together to offer unparalleled experiences that transcend borders and redefine the very essence of bespoke designer luxury.
Ovolo Nishi – Canberra, Australia
Discover Canberra’s culture, nightlife and wildlife in cutting-edge style at Ovolo Nishi – a boutique, eco hotel that’s big on luxury but small on impact. The perfect sanctuary, expect lovingly restored retro furniture, original artworks, and totally stress-free service on call. Plus, every room includes free wi-fi, flat screen TV, a blissful bathroom and 24-hour access to the on-site gym. For added indulgence, stay in a Meandering Atrium suite, and stretch out in the atrium jungle of Tasmanian tree ferns, or recharge in the bathroom with twin overhead rain showers and Insta-worthy concrete bathtub.
Ovolo Woolloomooloo – Sydney, Australia
Relax in style at Ovolo Woolloomooloo, the perfect luxury hotel for exploring Sydney, complete with indoor pool and innovative plant-based dining. Surrounded by gently lapping water, Ovolo Wooloomooloo’s unique location on the wharf offers its guests the ultimate in peace and tranquillity, all within easy reach of Sydney’s buzzing CBD. This five-star hotel brings the historic architecture of a working wharf bang up to date, with a sensitive renovation that honours its industrial heritage. Rooms are generously sized, light, and airy, decorated with pops of colour, mural-adorned headboards, clever lighting, and a nod to modern minimalism.
Ovolo South Yarra -– Melbourne, Australia
Get your groove on at Ovolo South Yarra, a hotel where classic rock and contemporary art collide. Feel cool, calm, and connected as you ease into the rhythm of a rockin’ stay. Rooms are a relaxing mix of neutrals and vintage-vibe prints, offset with accents of colour and chrome. Try the chic Boogie City room, with city views and a comfortable queen bed. Or check in to a Rockstar suite and channel the energy of power couples Sonny & Cher, and John & Yoko.
Ovolo The Valley – Brisbane, Australia
Guests are invited to immerse themselves in Brisbane’s most creative, cultural scene at Ovolo The Valley, a contemporary urban hideaway with a rooftop pool and showstopping Rockstar Suite. Based in Brisbane’s buzzing Fortitude Valley, it pops with colour, contemporary design and all the creature comforts, perfectly mirroring its hip surroundings. Relax by the rooftop pool by day, and drink in (literally) the Valley’s live music, bars and restaurants by night. It’s the perfect retreat for shopaholics, gourmands, and night owls alike.
Ovolo Central – Hong Kong SAR, China
A chic urban gem, Ovolo Central perfectly punctuates Hong Kong’s bustling SoHo and Lan Kwai Fong districts. This design-led spot puts guests at the beating heart of the action – with buzzing restaurants and late-night destinations on the doorstep. Light rooms are a work of contemporary craft. Walls pop with bold artworks and geometric prints, while dedicated seating nooks offer space to unwind. Each room comes equipped with a host of personal perks – think super-soft slippers, tea and coffee on tap, a fully stocked
minibar, and a little loot bag of sweet treats.
Laneways By Ovolo – Melbourne, Australia
Inspired by the hidden laneways and street art that Melbourne is known for, Laneways by Ovolo is the perfect spot to kick off your heels, or slip on some sneakers and hit the cobblestones. Guests can experience easy access to all the top landmarks & points of interest in the city: art galleries, shopping, sporting arenas as well as world-class restaurants & bars. During your stay, be sure to grab a cocktail or pot of local craft beer at the downstairs Amphlett House — an upbeat bistro-pub with honest fare offering vibrant drinks on tap.
Mamaka By Ovolo – Bali, Indonesia
The first-ever beachfront resort by Ovolo, Mamaka by Ovolo raises the bar with its suite of incredible offerings sure to wow guests. The stylish urban resort right in the beating heart of Kuta Legian impresses with maximalist décor that packs a punch as geometric patterns grace the walls and cool blue hues reflect the beachside environment. Then, there are the exquisite facilities including a stylish wellness centre where guests can sweat it out with included boot camp or yoga classes, a rooftop pool that runs parallel to the ocean at Mamaka Rooftop Bar & Pool, and it is also the only hotel in the world to have an official Rip Curl School of Surf.
About Ovolo Group:
The Ovolo Group was founded by entrepreneur Girish Jhunjhnuwala and first entered the real estate market in 2002; then further expanded into the hotel industry in 2010. Ovolo Hotels quickly became one of Hong Kong and Australia’s most dynamic independent owner operated hospitality firms by providing guests with the best in effortless living across hotels and food and beverage outlets.
The Ovolo Group is a collection of contemporary hotels that keep you connected to the little luxuries you love, all effortlessly included. The company prides itself on being in touch with the modern traveller through award-winning interior designs, detail-driven comforts, complimentary value-added services like the mini bar and breakfast, with cutting-edge technology. Ovolo Hotels have been acknowledged for Hotel and Accommodation Excellence, receiving the accolade “Hotel Brand of the Year”, at the 2019 and 2020 HM Awards.
A proud Hong Kong brand, Ovolo Group remains a family-owned and privately-operated business operating four hotels and three restaurants in Hong Kong, and eight hotels and seven restaurants across Australia in Sydney, Melbourne, Canberra and Brisbane.
Ovolo also has the By Ovolo Collective within its portfolio of hotels, a distinctive collection of four hotels. These include Nishi Apartments in Canberra Australia, The Sheung Wan by Ovolo and The Aberdeen Harbour in Hong Kong, and Mamaka Kuta Beach in Bali Indonesia.
Ovolo acknowledges the Traditional Owners of the lands on which we are located. We recognise their continuing connection to land, waters and culture, and pay our respects to their Elders past, present and emerging.
What we eat has a profound impact on the mind, body and brain, yet the power of nutrition and dietetic supports remain largely underutilised within Australia’s mental health care system.
The nation’s peak body for dietetic and nutrition professionals, Dietitians Australia, released a mental health briefto evidence on how nutrition therapy can be harnessed to tackle the spectrum of mental health challenges faced nationwide.
“Our health care system needs to evolve to manage the often-complex needs of people living with mental health conditions.
“That includes ensuring Accredited Practising Dietitians take the leading role within multidisciplinary teams when it comes to providing effective, evidence-based dietary therapy for the prevention, treatment and management of mental health conditions their symptoms and commonly co-occurring physical illnesses,” Dietitians Australia President Tara Diversi said.
“The brief highlights the emerging evidence that has found making changes to the quality of food intake, can lead to the remission of depressive symptoms in some people.
“Australians must be supported with food and nutrition guidance to prevent occurrences of mental health conditions, with evidence showing eating a diet that isn’t made up of nutritious foods can increase the risk of developing mood and anxiety disorders.
“There are limited pathways for Australians facing mental health challenges to access nutrition therapy and dietetic services through the Medicare system.
“We’ve been calling on the Government to create avenues through Medicare and other funding programs to support Australians with depression, mood disorders and severe mental illness to access individual and group consultations with Accredited Practising Dietitians as part of a holistic and truly multidisciplinary approach to care.
“Currently there are only limited Medicare item numbers for people with eating disorders and other chronic health conditions to access an Accredited Practising Dietitian for mental health care.
“Mental health conditions cost the economy upwards of $70 billion dollars a year from lost productivity.
“The personal and societal impact cannot be quantified, but is an enormous load for many Australians’ who live with and support people with mental health conditions.
“Dietitians stand ready to play a poignant role in transforming the way we manage mental health care in this country and will continue to advocate for ways we can better nourish the minds, bodies and brains of all Australians.
Older women and women with disabilities face particular risk of abuse, yet their situation is largely hidden in most global and national violence-related data, according to two new publications released today by the World Health Organization (WHO). The health agency is calling for better research across countries that will help ensure these women are counted, and that their specific needs are understood and addressed.
Where there is evidence on gender-based violence amongst these groups, data shows high prevalence. One systematic review found greater risks of intimate partner violence for women with disabilities compared with those without, while another also found higher rates of sexual violence.
“Older women and women with disabilities are under-represented in much of the available research on violence against women, which undermines the ability of programmes to meet their particular needs,” said Dr Lynnmarie Sardinha, Technical Officer at WHO and the UN Special Programme on Human Reproduction (HRP) for Violence against Women Data and Measurement, and author of the briefs. “Understanding how diverse women and girls are differently affected, and if and how they are accessing services, is critical to ending violence in all its forms.”
Intimate partner and sexual violence are the most common forms of gender-based violence globally and affect around 1 in 3 women. Older women and women with disabilities are still subjected to these types of violence, but also face specific risks and additional forms of abuse, sometimes at the hands of caregivers or health care professionals. These include coercive and controlling behaviours such as withholding of medicines, assistive devices or other aspects of care, and financial abuse.
Among women aged 60 years and older, a review conducted by WHO found that physical and/or sexual intimate partner violence remained the most frequently experienced forms of abuse. However, as partners aged, some women reported a shift from predominantly physical and/or sexual violence to psychological violence, including threats of abandonment and other controlling behaviours.
Older women and women with disabilities can be extremely isolated when violence occurs, making it more difficult for them to escape and report the abuse. Stigma and discrimination can further reduce access to services or information, or result in their accounts of violence being dismissed by responders.
“Gender-based violence is rooted in unequal power and control over women,” said Dr Avni Amin, Head of the Rights and Equality across the Life Course Unit at WHO and HRP. “For older women and women with disabilities, their dependency and isolation are further exploited by perpetrators, increasing their risk of abuse. Services must be responsive to their needs and identify appropriate contacts through the health and care systems, so that all women experiencing violence can access empathetic, survivor-centered care.”
WHO recommends several measures to address evidence gaps. Noting that older women are currently represented in only about 10% of data on violence against women, this includes extending the age limit for survey participation. They also suggest incorporating questions relating to different types of violence, encompassing a broad spectrum of disabilities.
The two briefs, Measuring violence against older women and Measuring violence against women with disability, stress that older women and women with disabilities and their representative organizations should be engaged in all phases and aspects of survey design and implementation, to ensure they are appropriate and user-friendly. Formats like Braille or EasyRead can expand accessibility.
The briefs are the first in a series on neglected forms of violence and were developed as part of the UN Women-WHO Joint Programme on Violence against Women Data, through HRP. They are intended for use by researchers, national statistics offices, social care and welfare services and others involved in data collection on violence against women. Funding has been provided from the Foreign and Commonwealth Development Office of the Government of the United Kingdom of Great Britain and Northern Ireland.
Alongside the briefs, WHO has developed a survey module to support data collection on violence against older women, to be used alongside existing surveys. Resources to support inclusion of measures of disability in such surveys will be released later in the year.
Welcome to the journey of vibrant health, where we navigate the maze of wellness with a focus on a crucial aspect often overlooked – protein. As a seasoned pharmacist and health coach with over 24 years of experience, I’ve witnessed the impact of chronic diseases, muscle wasting, and sarcopenia. It’s this wealth of experience that fuels my passion for disease prevention and the critical role that PRIORITISING PROTEIN plays in the foundation of good health. It’s so crucial that I highlighted it as one of 3 strategies for foundational health in my keynote speech at the AFT International Sports Festival. You can watch it here.
What is protein and where are you getting it?
Protein Basics: Fueling Your Body’s Engine
Protein, alongside fats and carbohydrates, is an indispensable nutrient vital for optimal health. Imagine your body as a car; fats and carbs are the fuel, but protein is the actual car itself. Beyond structural support for bones, teeth, hair, and nails, protein acts as the building block for muscles, organ tissues, blood, and more. It plays a pivotal role in various bodily functions, from regulating hormones to creating immune cells, repairing tissues, and producing essential enzymes.
Proteins – where are you getting them? – photo supplied by PharmacistEdit.com
The Risks of Protein Deficiency
Deficiency in protein can lead to severe consequences, with sarcopenia involving the loss of muscle mass, and the potential worst-case scenario would be losing heart muscle mass. Protein deficiency affects organs, from the developing brain to the immune system and gut mucosal function. Signs of deficiency include muscle wasting, fluid build-up, anemia, and slow growth, particularly alarming in children.
How much protein do we need?
Understanding Protein Requirements: Fueling the Body Adequately
To ensure optimal health, understanding protein requirements is crucial. The recommended minimum intake is 0.84-0.94 grams per kilogram of body weight depending on age and gender, established in 20061. However, this guideline might not account for the increased protein needs of today’s larger population, especially when relying on lower-quality protein sources like ultra-processed fast food.
Target 30 grams of protein per meal – photo supplied by PharmacistEdit.com
Protein helps manage appetite, food cravings, and food metabolism
Protein and Healthy Aging: The Science Behind It
Protein isn’t just about structure; it’s a multifaceted nutrient with profound effects on overall well-being. It manages appetite, food cravings, and food metabolism. When combined with regular resistance exercises, adequate dietary protein helps build and maintain lean body mass, strength, and facilitates healthy aging. Australia’s CSIRO(Commonwealth Scientific & Industrial Research Organisation) recommends 1.2-1.6 grams of protein per kilogram per day for healthy aging and muscle health.2
Strategies for Optimal Protein Intake: Quality Matters
When it comes to choosing protein sources, quality is paramount. Opt for unprocessed meat, poultry, seafood, eggs, and dairy as your primary sources. Not only do these options provide the necessary amount of protein, but they also offer an ideal amino acid makeup and high digestibility.
In essence, prioritising protein isn’t just a dietary choice; it’s a lifestyle commitment to ensuring your body receives the essential building blocks for longevity and vitality. Remember, the fountain of vitality awaits those who prioritise protein.
Stay tuned for the upcoming articles where I’ll delve into the other two strategies that are the foundations of good health (hint – we’ll talk about hydration and sleep).
For more tips on incorporating diverse foods to increase micronutrients in your diet, visit the PharmacistEdit.com website here.
References:
National Health and Medical Research Council, Australian Government Departmentof Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values forAustralia and New Zealand. Canberra: National Health and Medical Research Council; 2006.
Noakes, M, (2018) Protein Balance: New Concepts forProtein in Weight Management; CSIRO, Australia.
This article was first published in https://pharmacistedit.com/protein/ and has been provided by Theresa Loo, specialist pharmacist, health coach, podcaster and cofounder of Pharmacist Edit.
87% of Singaporean travelers have reported they feel proud about the rising popularity of their country of origin as a travel destination.
Nearly four in five (79%) Singaporean travelers are seeking to better understand their own heritage through travel.
Singaporeans rank exploring local and traditional food and beverage as the most important consideration when it comes to planning travel for 2024, highlighting the intrinsic connection between culture and cuisine.
This research comes as Hilton releases its global 2024 Trends Report, which uncovers four themes expected to be the catalysts of change and innovation for travel in 2024 and beyond.
As Hilton releases its 2024 Trends Report, the leading global hospitality company has discovered an emerging generation of Asian travelers who are pursuing travel that will enable them to better understand their identity. Dubbed as the ‘GenerAsian traveler’ are Asians who are inspired by self-discovery and have a desire for a deeper understanding of their own cultural and ancestral heritage through travel.
In a global survey conducted in collaboration with Ipsos, a resounding chorus of travelers across Asia have expressed a growing confidence for self-exploration. In Singapore, a staggering 87% of respondents reported they feel proud about the rising popularity of their country of origin as a coveted travel destination, with 92% feeling honored about the international popularity and appreciation for Asian food, design, and culture.
This shift in global taste can be attributed to globalisation1, where international audiences have better accessibility and insight into Asia through pop culture and social media. From the island city serving as the backdrop of top-grossing Hollywood films, to its restaurants receiving internationally renowned recognition, Singapore has maintained itself as one of the top travel destinations for global travelers, welcoming an estimated 2.9 million international visitors in just the first quarter of 20232.
“We’re constantly monitoring the travel preferences of different generations to create tailored experiences that cater to their unique needs and desires. Fueled by a sense of pride that Asian food, design, and culture are gaining popularity globally, we know this will hold even greater significance and interest for travelers in the upcoming year,” Ben George, senior vice president and commercial director, Asia Pacific, Hilton commented.
“In fact, our research found that 79% of Singaporean travelers are seeking to better understand their own heritage through travel, with 85% looking to learn more about other Asian cultures. We believe that the heart of a great trip is a great stay, and so we remain committed to delivering innovative solutions to ensure our guests can fully immerse themselves in both our hotels and their communities,” he added.
Access to Local, Gastronomic Experiences are a Priority for Singaporeans
Priorities differ among travelers when it comes to selecting their accommodation. For some, convenience might be key, but for others, price remains at top of mind. In line with their travel motivations, Singaporeans are more likely than travelers from other countries surveyed to book their accommodations based on access to unique local experiences. In fact, a substantial 70% of Singapore respondents indicated that they are likely to do so, compared to the 65% average across all countries surveyed in Hilton’s global study3.
When it comes to the types of experiences Singapore travelers seek during their trips, 92% of respondents unequivocally ranked exploring local and traditional food and beverage as the most important to them. A strong majority (84%) also indicated a desire to connect with the local community when they travel, and gain a deeper understanding of the local history and heritage of the destination they travel to, suggesting a reassuring desire for more authentic travel experiences4.
Food and beverage also showed as a unifying passion point across Asian respondents in Hilton’s 2024 Trends Report survey, with respondents across Singapore, China, India, and Japan all ranking culinary experiences as the top budget priority for their travel plans next year.
To ensure they are able to prioritize travel in the coming year, and true to their reputation of being avid travelers, more than two-thirds of Singaporeans (74%) are reducing spending on other areas of their life, which is considerably higher than the global average of 64%. Travelers in Singapore are also more inclined than the majority of their global counterparts to spend more on travel in 2024 than they did in 2023 (73% in Singapore versus 65% globally)5.
“At Hilton, we’ve noticed a rising interest in self-discovery and the desire for an even deeper understanding of one’s heritage, and this will be an even more important consideration for travelers in 2024. Interestingly, 74% of Singaporeans reported they will prioritize traveling in the next 12 months, supporting this notion of the GenerAsian traveler and their passion to explore,” said Alexandra Jaritz, senior vice president, Brand Management, Asia Pacific, Hilton.
“From our ongoing brand innovation and dining experiences to our world-renowned hospitality, Hilton will enable guests to completely connect and immerse themselves in the destinations they chose to travel,” she added.
Understanding Generational Differences in Global Travelers’ Expectations
These insights were commissioned as part of research for Hilton’s 2024 Trends Report, which sought to uncover the profile of the 2024 traveler, while also zooming in to understand what the desires and preferences will be for the different generations. Following a global survey of more than 10,000 travelers from nine countries, and in-depth interviews with dozens of Hilton travel experts, the report uncovers four themes expected to be the catalysts of change and innovation for travel in 2024 and beyond:
Travellers Will Invest in Their Sleep: Gen Zs are the most intentional about winding down, with 21% regulating their workout routine, and 25% avoiding alcohol before bedtime. In Singapore, 31% of respondents shared they listen to music or podcasts and chose a trusted hotel brand with consistent mattress quality as their top sleep considerations.
Travellers Will Value Connectivity and Personalization: 80% of global travellers surveyed said it’s important to be able to book their trip entirely online, with 86% of Millennials and 83% of Gen Zs leading the charge. In Singapore, 87% of travelers also agreed, with 91% of Millennials and Gen Zs driving these expectations.
Culture and Experiences Will Drive Leisure Travel Decisions: Across generations, travellers’ top focus is on culinary (49% globally, 52% in Singapore) as well as exploration and adventure experiences (47% globally, 49% in Singapore). In Singapore, Gen Xs and Gen Zs (54% for both) are the most passionate about their dining budget plans, while Gen Zs (58%) and Millennials (50%) are carving out more budget for exploration and adventure experiences than other generations.
Business Travel Trends Will Redefine Expectations: More than a third of Gen Z and Millennial business travellers say they plan to extend a business trip to enjoy leisure time before or after their work obligations, and 24% of global business travellers plan to take a friend or family member with them on a business trip next year.
Both qualitative and quantitative methods were used to determine the emerging trends detailed in this report. Hilton conducted stakeholder interviews across the organization to gain perspectives on what travel looks like today and determine what is top of mind going into 2024, with business divisions including: Business Travel/Events, Food & Beverage, Wellness, Sustainability, Design, Digital Innovation and Workplace Culture. Hilton commissioned two phases of research with Ipsos, one of the largest market research and polling companies globally. First, Ipsos conducted 60 qualitative online video diaries in the U.S. between April and May 2023. Then Ipsos fielded a quantitative online survey in July 2023 among a nationally representative sample in Germany, Great Britain, Japan and the U.S. of adults under age 75. The samples in China, India, Mexico, Singapore and U.A.E. are more urban, more educated and/or more affluent than the general population. The survey results for these markets should be viewed as reflecting the views of the more “connected” segment of their population. Each country included an oversample of n=200 Gen Z to increase analytic capability for this age group. The age breakdown used is Gen Z: 18-26, Millennial: 27-44, Gen X: 45-58 and Baby Boomers: 59-77.
This article is compiled by AFT in collaboration with:
Located four hours north of Sydney on the beautiful mid-north coast of New South Wales, the Port Macquarie-Hastings region is well-known for its lively sporting culture attributed its natural playground comprising of uninterrupted beaches and natural surroundings. Without a doubt, this coastal area has attracted a number of captivating sporting events all year long bringing both competitors and spectators together. Sporting enthusiasts of all ages and interests can find something to enjoy in the Port Macquarie-Hastings area, from competitive surf events to community fun runs and marathons that provide spectacular views of the coastline. In this article, we highlight five sporting events that serve as a focal point for sportsmanship, athleticism, and friendship in this area. These events provide an opportunity for everyone, whether they are committed athletes or just fans of sports.
1. Port Macquarie Ironman Australia (May 5, 2024)
IRONMAN is an iconic triathlon event that attracts various athletes from around the world. Experience a genuinely unique swim in the serene Hastings River, a breathtaking bike alongside the Pacific Ocean, and an exhilarating run through the heart of Port Macquarie, with spectators cheering you on all the way to the finish line. This is the home of the Oceania TriClub Championship. There are IRONMAN Australia and IRONMAN 70.3. IRONMAN Australia 2023 in Port Macquarie, bringing more than 2,700 athletes to the Port Macquarie-Hastings region. Steve McKenna won an exciting men’s race with time “8:06:16” and Kylie Simpson won the women’s division with time “9:16:45” after overturning a significant swimming deficit. Despite having seen great success in other parts of their native country, both Australians were competing in the event for the first time. In the last four races, McKenna had finished on the podium four times, including one victory in IRONMAN 70.3 Melbourne, while Simpson had taken first place in both IRONMAN Cairns and IRONMAN Western Australia in 2021.
2. Port Macquarie Running Festival (March 2-3, 2024)
Popular running event that offers various distances and type of run. They offer fun run and also marathons. This running festival took participants running around the town and also along the coastline. There are Rydges Half Marathon, The Athletes Foot 10km Fun Run, Chop ‘n Chill Family 5km Fun Run, Treble Breakwall Buster, The Team Holborow 3km Kids Fun Run and IMF #RunSweatInspire 3km. In 2023 Port Macquarie Running Festival bringing 2500 runners from all over New South Wales. Port Macquarie Running Festival will be held on 2 – 3 March 2024 and will provide variety of run such as Treble Breakwall Buster, Treble Team Relay, 21.1km Half Marathon, 10km Fun Run, 5km Fun Run, IMF #RunSweatInspire 3km Run and 3km Kids Fun Run. Visit Port Macquarie Running Festival to learn more.
3. Port Macquarie Bodyboarding Association (PMBBA) Contests (Nov 25, 2023)
Port Macquarie Bodyboarding Association have been established more than 30 years. The PMBA host major bodyboarding event such as Port Macquarie Team Challenges and David ‘Goose’ Gosby Memorial. Various bodyboarding club from around Australia come to compete and get the tittle ‘best club in the nation’. Every competition takes place at one of the nearby beach breakers that lie between Lighthouse Beach and Port Macquarie’s North Shore. Every club member competes in the age group of their choice, earning points for each heat based on their wave scores. Throughout the competition season, points are tallied, and at the end of the year, an overall place is awarded. At the end of each competition, all finalists will be named, and the overall winners will be revealed during the End of Year Presentation. Visit https://pmba.com.au/ to learn more.
4. Raw Performance Den Novice 1 Powerlifting Competition (Nov 11, 2023)
This competition is intended for people who are new to powerlifting and wish to test their strength in a friendly and enjoyable setting. The three events in this competition, the squat, bench press, and deadlift are intended to provide novice lifters with an opportunity to demonstrate their abilities. This is the ideal chance to push yourself and connect with other lifters in the neighborhood, regardless of experience level. For all lifters, the competition offers a secure and welcoming environment. The knowledgeable judges will be present to make sure that every lift is carried out safely and in compliance with the regulations. Throughout the competition, the lifters never fail to support one another with cheers. On, there will be a Raw Performance Den Novice 1 Powerlifting Competition on 11 November 2023 at 2 Fernhill Road #Unit 10, Port Macquarie, NSW 2444. Visit their website to learn more: RAW NOVICE 1 | Raw Performance Den.
5. AFT International Sports Fitness Festival @ Port Macquarie (Nov 4-5, 2023)
The inaugural AFT International Sports & Fitness Festival (#SpoFiFe) celebrates and empowers culturally and linguistically diverse (CALD) communities including First Nations and Torres Straits Islander peoples and other indigenous communities of the Asia Pacific, persons with disabilities, people who are neurodiverse, women and youth with sports and fitness access and sport inclusion. The goal is to make health and fitness accessible and equitable to all layers of society, leaving no one behind.
The festival culminates in Port Macquarie following a tour in Malaysia and Sydney’s Haymarket (Chinatown) earlier in September. The two-day family-friendly event features:
A walkathon with a Virtual Reality twist (3KM/7KM/13KM)
Keynote Talks on Sport Inclusion helmed by gold medal swimmer, author and inclusion advocate Matt Levy OAM
A talk by Shannon & Sally, mothers of children from the Shinkyokushin Port Macquarie Karate Dojo “Karate Kid on the Spectrum” on how
A health and wellness expo
Youth in Sports activities
Health Talks and Workshops facilitated by specialist pharmacist and health coach, Theresa Loo
A secret supper to raise funds for the Port Macquarie Koala Hospital.
Beach to brother trail running festival have come with 7th edition in Port Macquarie-Hastings region. In the Port Macquarie-Hastings region of New South Wales, Australia, there is a trail running competition known as the Beach to Brother Trails. These events give trail runners and outdoor enthusiasts the chance to take part in a variety of trail running challenges while taking in the breathtaking coastal and bushland beauty of the area. This event offers a variety of distances, including the 42 kilometre individual marathon, the 42 kilometre team relay marathon, the 21 kilometre half marathon, the 10 kilometre and 5 kilometre. Trail running fans have come to love the Beach to Brother Trails race because of its beautiful coastal and bushland courses, its difficult elevation changes, and the satisfaction of climbing North Brother Mountain. It provides a chance to explore the stunning scenery of the Port Macquarie region and establish a connection with nature in addition to providing a physical challenge. Visit their website to learn more: https://www.beachtobrother.com.au/ .
Text by Mohammad Hafizuddin Bin Mohammad Rosdi / Edited by Jasmine Low
A seaside treasure in New South Wales, Australia’s mid-north coast, Port Macquarie is a place where unending chances for adventure and leisure combine with the area’s natural beauty. It’s understandable why Port Macquarie has grown to be a popular travel destination for tourists looking for a combination of outdoor exploration, cultural experiences, and a taste of the laid-back Aussie lifestyle, with its scenic scenery, gorgeous beaches, and an abundance of activities. Port Macquarie provides a wide choice of activities that are sure to captivate visitors, from historical buildings and vibrant local culture to immaculate beaches and colorful wildlife. Together, we will explore the top 8 destinations and activities available in this idyllic coastal town.
Town Beach
1. Town Beach is a family-friendly destination with open grassy areas, picnic facilities, and a kiosk serving delicious food and coffee. It features a modern playground, outdoor gym equipment, and a skate park. The picturesque Town Beach break wall, adorned with colorful graffiti rocks, is a popular site. Board riders favor the beach due to its protection from south winds and multiple bars. When conditions align, the beach can handle large southeast swells, and there’s a popular spot called Flagstaff inside the breakwater, known for breaking over a sandbar during larger south swells.
Photo credit: Port Macquarie-Hastings Council, Town beach aerial by Matt Gilligan
Tacking Point Light House
2. Tacking Point Lighthouse is a prime whale-watching spot during migration. A stunning coastal walk begins at Town Green foreshore and ends at Tacking Point Lighthouse, offering exquisite views of Port Macquarie’s beaches, shrubbery, and native wildlife along its 9.1-kilometer length. Lighthouse Beach in the hinterland boasts a beautiful seven-kilometer stretch of sand and is popular among surfers for its protection from summer north-easterly winds. Visitors can enjoy camel safaris, beach fishing, and Four-Wheel Drive adventures. The Surf Life Saving Club on Lighthouse Beach provides surf sports and a kiosk for refreshments.
Photo credit: Port Macquarie-Hastings Council, Lighthouse from the sea by Matt Gilligan
Port Macquarie Koala Hospital
3. The Koala Hospital, located within the historic Roto House grounds, is the world’s first hospital dedicated solely to koala care and conservation. Visitors can get up close to koalas, learn about their stories and rehabilitation, and benefit from knowledgeable guides who explain the hospital’s work and koala conservation. The hospital also features informative displays about its history and koala preservation efforts. Visitors can support the hospital by purchasing koala-themed souvenirs and contribute to its non-profit work in caring for injured koalas. For those seeking a more hands-on experience, volunteer programs are available. The location offers opportunities for capturing scenic photos of koalas and the coastal surroundings, all within the beautiful Macquarie Nature Reserve.
Photo credit: Port Macquarie Koala Hospital by Remy Brand
Port Macquarie Coastal Walk
4. This scenic coastal walk in Port Macquarie begins at Town Green foreshore and takes you along a beautiful route encompassing Town Beach, Rocky Beach lookout, Nobby’s Beach, Harry’s lookout with views of Shelly Beach, and concluding at Sea Acres. Along the way, you’ll encounter historical sites and breathtaking seaside scenery. During May to November, you might even spot migrating whales and are encouraged to note your sightings. The south end of the walk offers a unique forest-to-sea transition. The walk culminates at Tacking Point lighthouse, but it’s customizable for shorter sections or family-friendly walks. You’ll also find opportunities for barbecues and swimming, including a beachside café at Flynn’s Beach.
Photo credit: Port Macquarie-Hastings Council, Coastal walk by Matt Gilligan
Sea Acres National Park
5. Sea Acres National Park offers a unique combination of beach and rainforest, where the sound of crashing waves harmonizes with birdsong. This park preserves one of the largest remaining coastal rainforests on the Australian east coast, with the rainforest extending all the way to the beach. The best way to explore this lush environment is by taking a leisurely stroll along the elevated boardwalk, either at your own pace or with a knowledgeable rainforest guide. Additionally, there are opportunities for Aboriginal Discovery activities, allowing you to delve into the Aboriginal history of the area and sample some bush tucker. If you wish to extend your stay in this peaceful rainforest setting, you can relax with a hot beverage or a refreshing drink at the Rainforest Café.
Ricardoes Tomatoes and Strawberry Farm
6. Ricardoes is a must-visit destination for travelers of all ages. The facility features rows of greenhouse structures where you can explore rows of flourishing tomato plants and sweet strawberries, all protected from the elements. “Cafe Red,” an air-conditioned café with a BYO policy and highchairs available, offers budget-friendly farm-fresh breakfasts, brunches, lunches, snacks, tea, coffee, cakes, and delicious Devonshire Teas with warm farmhouse scones, cream, and homemade strawberry jam. Visitors can enjoy complimentary tastings of their award-winning sweet and savory preserves. The on-site shop is stocked with daily harvested farm produce and essential supplies for RVers and campers. Additionally, you have the unique opportunity to pick your own strawberries from shoulder-height frames, making it an ideal stopover or a delightful place to spend a few hours.
Photo credit: Port Macquarie Hastings-Council, Ricardoes Tomatoes and Strawberries by Jodi Wilson
Flynns Beach
7. It has good protection from westerly and southerly winds and suits learn-to-surfers most of the year. The Surf Club has a kiosk that serves meals. There is plenty of accommodation available within a short walk of Flynns Beach. Things that can do is swim and sunbathe, surfing, picnicking, coastal walk, watersports and wildlife viewing.
Photo credit: Port Macquarie-Hastings Council, Flynns Beach morning surf yoga by Remy Brand
Move8 Walk-a-Hunt
8. The Move8 Walk-a-Hunt is introduced by the inaugural AFT International Sports Fitness Festival. It begins at Panthers Port Macquarie and takes visitors in-person or in virtual reality along main streets in town where they will arrive at eight checkpoints in a 7-KM route. It’s a fun adventure while discovering Port Macquarie’s town to beach areas. The “Walk-a-Hunt” concept brings together recreational walking and a treasure hunt. Participants will be invited to explore a designated area, following clues or instructions in a riddle via a video to locate specific items, sign boards or businesses, solve the puzzles along the way and complete the challenges. Participants sign up and can complete it at their own pace. For more info, visit www.sportsfitnessfestival.com.
Getting to Port Macquarie:
A coastal town located in the Mid North Coast region of New South Wales, at the mouth of the Hastings River, approximately 390 km north of Sydney and 530 km south of Brisbane in Australia.
Rome2Rio is a website that suggests four ways to get to Port Macquarie from Sydney. Travel by flight, train, bus or car – click here.
Transport NSW also provides a comprehensive travel guide – click here.
Plan your trip and learn more about Port Macquarie by visiting their official destination website: portmacquarieinfo.com.au.
Text compiled by Mohammad Hafizuddin Bin Mohammad Rosdi.
