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Your Spring Reset: Simple Ways to Feel Refreshed Without the All-or-Nothing Approach
There’s something about spring that makes us want to start fresh. The days get longer, the weather warms up and suddenly the routine we were used to in the winter no longer feels right. But a spring refresh doesn’t have to mean a strict new routine, a detox or cutting out everything you enjoy. In fact, taking an all-or-nothing approach can make healthy habits harder to maintain. Instead, think about the small things you can do more consistently to support your overall health and wellbeing. This can be getting outside and moving your body or even eating a little more mindfully and making time for better sleep. Ways to make a difference day to day Start your morning with something nourishing A good day doesn’t necessarily start with a complicated breakfast. Look at what you already enjoy and think about how you can make it a little more nourishing. Adding fruit, whole-grains, nuts, seeds or a source of protein can help create a more balanced breakfast. If you prefer something sweet in the morning, there’s no reason to take that enjoyment away. It’s about finding a balance that works for you. A healthy diet is built around variety, with foods such as vegetables, fruit, whole-grains, legumes, nuts and sources of protein forming part of an overall balanced eating pattern. Get outside and move more Spring makes it easier to spend time outdoors, so take advantage of it. Go for a walk before work, take your lunch outside, head out after dinner or simply find more opportunities to move throughout the day. It doesn’t have to be a structured workout every time. Australian guidelines recommend adults be active most days for an average of 30 mins, include muscle-strengthening activities and break up long periods of sitting. The best approach is choosing something that easily fits into your life, and you’ll actually want to keep doing. Make hydration a habit With warmer days ahead, keeping water nearby is a simple habit worth prioritising. Keep a bottle at your desk, in the car or in your bag, and make water an easy choice throughout the day. If you enjoy a little flavour, add lemon, lime, mint or fresh fruit. You can also look at your usual drinks and consider where a lower-sugar option might work. Give sleep some attention Feeling refreshed isn’t just about what you do during the day. Sleep plays an important part in overall health and wellbeing, too. Rather than trying to create the perfect bedtime routine, start with something achievable. Aim for a more consistent bedtime, wind down without your phone or give yourself a little more time to switch off at night. For adults aged 18–64, the sleep health foundation recommend 7–9 hours of good-quality sleep, with consistent bed and wake times. Be mindful, not restrictive Healthy eating doesn’t mean never eating something sweet. Instead, take a look at your overall eating habits. Are there easy opportunities to include more whole foods? Could you choose water more often? Is there sugar you regularly add to food or drinks that you wouldn’t mind reducing? The World Health Organisation recommends limiting free sugars to less than 10% of daily energy intake, while noting that reducing intake further may provide additional benefits. That doesn’t mean you need to eliminate sweetness or stop enjoying your favourite foods. Small swaps can be a more practical way to make changes that fit into everyday life. Swapping sugar for a natural sweetener If you regularly add sugar to coffee, tea, breakfast or homemade recipes, switching to a natural sweetener such as Natvia can be one simple way to reduce the sugar you add while keeping the sweetness you enjoy. It’s not about turning every choice into a “healthy” choice. It’s simply another option you can use when it suits your routine. And that’s really the idea behind a spring refresh: You don’t have to change everything at once. Small habits, rather than a complete overhaul The philosophy behind James Clear’s award winning book, "Atomic Habits" is useful here. Rather than relying on big goals or dramatic changes, focus on making small improvements and creating systems that make good habits easier to repeat. Applying this to a spring refresh could mean starting with one simple change: A walk after lunch. An extra glass of water. A more balanced breakfast. An earlier bedtime. Swapping the sugar in your morning coffee for Natvia. None of these changes needs to transform your life overnight. But when they become part of your normal routine, they can contribute to a healthier, more balanced way of living. This spring, let go of the pressure to reset everything. Start small, find what works for you and build from there.
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Check In on Dad: Why Fathers' Mental Health Matters
Every Father's Day, the gift guides come out: a new drill, a decent pair of headphones, something for the garden he's been putting off buying himself, maybe a hose that finally reaches the back fence. It's a nice tradition. Dads are notoriously hard to shop for and there's a real satisfaction in nailing the right gadget. But somewhere between the wrapping paper and the barbecue, it's worth asking the question the gift guides don't. Do you actually talk to him? Not about the footy, or the renovation, or how work's going. About how he's really doing. Most of us don't, not really, and it's not for lack of caring. It's just that dads are easy to overlook precisely because they're reliable. He's the one who's up first on Saturday mornings, who remembers exactly how you take your coffee, who still asks how that thing from three weeks ago turned out. Because he's always the one holding things together, it rarely occurs to anyone to ask whether he needs holding up too. Why Checking In Is Worth the Slightly Awkward Moment Dads are not immune to depression and anxiety. According to PANDA (Perinatal Anxiety & Depression Australia), up to 1 in 10 Australian fathers experience depression around the arrival of a new baby, in the same window where the conversation has traditionally focused almost entirely on mothers. Postnatal depression in mums deserves every bit of that attention. The partner standing alongside her has often just been left out of the picture. It isn't only new dads, either, and it doesn't always look like sadness. Healthdirect's guidance on men's mental healthnotes it can show up sideways: irritability, a shorter fuse, withdrawing from family and mates, sleeping badly, drinking more, or quietly disappearing into work. If the dad in your life seems flat, distant or wound tighter than usual lately, that's worth a conversation, even if he insists everything is fine. Especially if he insists everything is fine. Part of why so many men stay quiet is generational. According to Beyond Blue, 43% of Australian men will experience anxiety or depression at some stage in their lives, yet only 37% of men and boys reach out for support when they need it. Many grew up with the message that strength means carrying things alone. It's a costly habit to have inherited, and it's part of why Beyond Blue's research consistently finds men are underrepresented in the people who ask for help before things get serious. The encouraging part is that this is shifting. Beyond Blue's own data shows men are gradually getting better at recognising when something's wrong and saying so out loud. Culture moves one conversation at a time, and Father's Day is as good a day as any to start one. How to Check In on the Dads in Your Life None of this needs training or a script, just a bit of curiosity and the willingness to actually listen. Ask something other than "how's work?" Try "what's been on your mind lately?", "how are you sleeping?" or "what are you doing for yourself these days?" Many men find it easier to open up side by side than face to face, on a walk, on a drive, over some shared task, when the conversation has somewhere else to look. Listen without rushing to fix anything, since being heard is usually the actual point. And ask twice: the first "I'm fine" is often a reflex, and a gentle "how are you really?" gives him permission to answer honestly. If something genuinely worries you, just say what you've noticed, kindly and specifically. "You seem flat lately and I care about you" tends to open more doors than staying quiet ever will. For the Dads Reading This Struggling doesn't make you less of a father. If anything, looking after your own wellbeing is one of the more practical things you can do for your kids, since they learn how to handle hard feelings largely by watching you handle yours. None of this needs a crisis as the entry point. A conversation with your GP is a reasonable first step, and it can be as simple as booking an ordinary appointment and saying things haven't felt right lately. Dadspace is another good starting point, a free Australian resource built specifically for dads. Beyond Blue also has dedicated support for parents. Where to Find Support If you or a dad you love could use it, these services are free and confidential: Dadspace – practical mental health and parenting support built for Australian dads: dadspace.com.au Beyond Blue – 24/7 support for anxiety and depression: 1300 22 4636 MensLine Australia – counselling for men, any time: 1300 78 99 78 Lifeline – 24/7 crisis support: 13 11 14 Healthy Heads – wellbeing resources and programs: healthyheads.org.au If a life is in immediate danger, call 000. This Father's Day, give the dad in your life something better than socks: a real conversation. And if you know a dad who could use this, send it his way. It might be the nudge he's been waiting for.
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Do Sweeteners Make You Hungrier? What the Research Says
It is one of the most repeated claims in nutrition conversations: sweeteners trick your body into expecting calories, and when none arrive, you end up hungrier and eat more later. It sounds plausible. It gets shared confidently. But when researchers have actually tested it in controlled studies, it hasn't held up. Does the "Sweeteners Make You Eat More" Theory Hold Up? Mostly, no. The theory has been tested directly. The simplest test looks like this: give people a food or drink made with a low-energy sweetener, then see what they eat afterwards compared with people given the sugar version. A study published in the journal Appetite did exactly that. Participants had stevia, aspartame or sucrose before lunch and dinner, while researchers tracked their hunger, fullness and food intake. Even though the sweetener version had around 200 fewer calories, people did not eat more to make up for it. One study is one study though, which is why the bigger picture matters more. What the Larger Body of Evidence Shows A systematic review and meta-analysis published in the International Journal of Obesity pulled together the human evidence on this question. Across 129 comparisons in short-term randomised controlled trials, people who had low-energy sweeteners instead of sugar before a meal ate less overall, not more, by an average of 94 calories. Longer trials, running from four weeks to over three years, pointed the same way, with sweetener use linked to modestly lower body weight than sugar. The authors were direct: the evidence from human randomised controlled trials shows low-energy sweeteners do not increase energy intake or body weight. In plain terms, when this theory meets a controlled trial, the trial wins. It's worth noting what these trials actually measured, because it's a strong kind of test. They didn't just ask people if they felt hungry, since that's easy to get wrong. They counted what people actually ate afterwards, with food freely available. If sweeteners really did make the body chase down missing calories, this is exactly where it would show up. It didn't. So Why Does the Claim Persist? Partly because early animal studies seemed to support it. Those studies often used amounts and feeding patterns that do not reflect how people actually use sweeteners day to day. Partly because some studies simply observe habits rather than test them, and those sometimes find that people who drink diet drinks weigh more. That is a case of cause and effect running backwards: people often start using sweeteners because they are already watching their weight, not the other way around. And partly because there is a genuine scientific conversation still happening. In 2023, the World Health Organization advised against using sweeteners specifically as a weight-loss tool, since the long-term evidence for weight control is still uncertain and sweeteners alone are not a magic fix. That is a fair and worthwhile caution, and it is a different claim from "sweeteners make you hungrier." The honest reading of the evidence is that sweeteners are not a weight-loss strategy on their own, but they also do not appear to drive your appetite up the way the popular theory suggests. Worth adding for local context: sweeteners sold in Australia, including the steviol glycosides in stevia-based products, are assessed and approved for safety by Food Standards Australia New Zealand before they reach shelves. How to Read Headlines About Sweeteners Observational studies can show that two things happen together, like diet drink habits and body weight, but they can't show which one causes the other. This is exactly where the cause-and-effect mix-up happens. Animal studies are useful for understanding how something works in the body, but they often use amounts and setups far removed from someone stirring stevia into a flat white. Randomised controlled trials, where people are assigned to sweetener or sugar and everything else stays the same, are built to answer the appetite question properly. So next time a headline lands, three simple questions help: was it tested in humans, was it randomised, and did it measure what people actually ate rather than how hungry they said they felt. Studies that pass all three have been remarkably consistent, and the ones behind the scariest headlines usually have not. What This Means in Practice The simplest way to think about a sweetener is not as a health product, but as a subtraction tool. It takes the sugar out of something you were going to enjoy anyway: your morning coffee, a weekend bake, a hot chocolate at night. The sweetness stays, the sugar goes, and the research above suggests your appetite carries on as normal. Natvia Natural Sweetener is made from stevia and erythritol and swaps into tea, coffee and baking without the sugar, so you can run the test that matters most: how it works for you over a normal week. It's worth remembering what a fair test looks like in your own kitchen. One day proves nothing either way. Two or three weeks of your normal routine with the swap in place, keeping half an eye on your snacking and evenings, will tell you more about your own appetite than any headline can. Next time someone tells you sweeteners will send you raiding the pantry by 9pm, you'll know what the controlled trials actually found. Usually, the pantry stays shut.
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