Plogging along.

The last Sunday in October has been a standing date in my diary for the last decade or so. This is the day the Seven Bridges Walk (SWB) is normally held. The Seven Bridges Walk is a 30-ish km walk around the foreshores of Sydney. (You can see the route in the Alltrails app) It is organised each year by the Cancer Council as a fundraiser. Well, every year except the last two, when it’s been interrupted by Covid.

I have participated in this fundraising event at least 12 times (maybe more!?). Sometimes alone, but usually with 2 or 3 friends. It’s a fun day out and apart from what you may spend on donations/registration fees you could make it a very cheap day’s entertainment. There are “villages” set up along the way to buy food and drinks, but you could bring your own. The whole route is accessible by public transport, which on Sunday has an $8:15 cap!

At the end of the walk, my friends and I always reward ourselves with a beer and some potato wedges at a pub at our endpoint. After that, we haul our tired bodies out of the chairs and head home.

This one from 2017, with my buddy Michele.

Stanwell Park to Wollongong

Last year, since the “real” walk, was cancelled two of my buddies and I decided to do a local walk from Stanwell Park to Wollongong. This as it happens, is also a 30 km walk.

The scenery is amazing and heading south, it is all downhill! There are shops, parks, water fountains and public toilets at convenient intervals so you don’t have to carry much if you don’t want to. In contrast to the Seven Bridges Walk, we lost count at twenty bridges of one kind or another, but here is one spectacular bridge – The Seacliff Bridge which makes the walk worthwhile in itself.

Cancelled again!

This year the SBW was cancelled again due to the uncertainties of Covid. The organisers were encouraging people to do it on their own or in small groups, without the usual support crews, villages and checkpoints. While many restrictions have been lifted since Freedom Day (11 October), large crowds are still not a great idea and LOTS of people usually join the walk. In fact, due to overcrowding, the walk has been capped at 15,000 participants.

Once again the idea of going into the city when things were still a bit sketchy in terms of safety was unpalatable, so we decided to do the Stanwell Park to Wollongong walk again. This year we changed it up by adding plogging. That is, we walked and picked up rubbish as we went. Plogging is a Swedish term that has become a worldwide movement. According to the plogging.org website the first organised plog happened in 2016 in Stockholm.

Plogga (or plogging) is the basis of a collective name where we want to change the setting and get everyone to become “Proud litter pickers”.
plogging.org

Although it took us longer to walk the 30 km than usual, the beer at the end was still a goal to aim for. We picked up rubbish for the first 25 km but decided we better hurry as it was getting later and we really needed to be getting home. We walked the last 5km at a cracking pace which made the beer even sweeter!

Add plogging to your eco-warrior repertoire

Plogging is an easy thing to add to your eco-warrior quiver. The ocean is downhill from everywhere and it’s sad to think all those bits of plastic wrapper will eventually end up there. Some will fly down and sea creatures will eat them thinking it’s food, or if the plastic hangs around in the sun long enough it will degrade and the microplastic will contaminate the soil.

Apart from plogging, alternative solutions to littering include taking better care of our own rubbish or even better still avoiding stuff that makes rubbish. If you want ice cream, get one in a cone without the packaging. Easy!

Even though I think plogging is a great idea and it’s fun and easy to do when you’re with your buddies, I’m working up the courage to do it solo. I haven’t seen anyone in my area do it yet. Maybe I can be a plogging trail blazer!

PS: The previously promised Part 2 of Eco-friendly painting will appear soon!

Snapshots of Wollongong – Ken Ausburn Track

This post returns to the Snapshots of Wollongong Series. I haven’t done one for quite awhile! With lockdown still keeping us close to home in the Greater Sydney region, I went looking for some novel walks. I came across a short track that links to the Mt Keira Ring Track which I have featured in a previous Snapshot post.

The Ken Ausburn Track starts at the northern end of Northfeilds Ave, just near the big roundabout and the University of Wollongong. The track, although managed by the NSW National Parks and Wildlife, is on land owned by the University and BHP. It is named after Kenneth Ausburn, who was the first Head of Physics at the Uni and a keen bushwalker.

Just a short stroll

The Ken Ausburn Track is very short, only about 1 .5 km but it is fairly steep. There are several flights of wooden steps and boardwalks and other areas with steps made with treated logs. At the end of the trail you can turn right towards Mt Pleasant (a further ~0.5 km) or left to get to the Ring Track. This short section of about 600 m is well used by mountain bike riders so make sure you listen out for them. The track is narrow and it would be a close squeeze if walkers and riders ended up in the same section. The track is mostly bare compacted dirt. It would be a terror in the wet, so I’d recommend avoiding it on a rainy day.

Deer Deer!

You’ll see plenty of deer poop on the grassy lower sections of the track. Feral deer are a big problem in the Illawarra and their numbers are increasing. I have written a post about this which you can find in my archives.

Feral deer are a significant issue in the Illawarra

Accessible by Public Transport

The University is on the free city bus route. You could get off at the main Uni bus area (see map below), walk up Northfields Ave for about 400 m and join the track. The trail head is easy to find although it looks a bit like someone’s back yard. You could use this track to access the Ring Track which is NOT serviced by public transport. If you did the Ken Ausburn Track plus the complete loop of the Ring Track it would be pleasant walk coming in at under 10 km. If you wanted a longer walk you could add in the Robertson Lookout (another 2.5km).

Architectural treats

In addition to the pleasant walk, there are two architectural treats along the way. Firstly, the Lawrence Hargrave Memorial and then the Kermira Brick Ventilation Shaft. The memorial is a modern stainless steel sculpture depicting a flying creature. It was crafted by Bert Flugelman in 1988. There is apparently a small replica in the grounds of the Uni itself. A friend told me that she watched the sculpture being airlifted in by an army helicopter when she was still in primary school. On the other hand, the ventilation shaft is constructed from red bricks and is rather elegant. It was erected in the 1890s. There are several interpretive signs on the route which point out plant species and the history of the track. It was originally a rail line for getting coal down the hill and then on to the harbour.

The brick ventilation shaft is a sharp contrast to the soaring steel sculpture.

Best views

The best views are from the start of the track, specifically on the first flight of wooden stairs. You need to walk up a very steep grassed section first. From here you can see the city laid out in front of you and to the south, the Nan Tien Temple. As you get up higher there are too many trees blocking the view. (Darn nature!!) There is a section marked as a lookout a bit further up but it is very overgrown and you can’t see much.

Logisitcs.

As I said, you could catch the bus to the Uni. If you do drive be aware that the parking is limited and most is only for two hours (even on weekends). The section near the Uni colleges is not time limited but I think it would be hard to come by a spare space in peak periods and during Uni session times. There are publicly accessible toilets at the Uni. If you choose to add on the Ring Track, there is a toilet at Byarong Park. There is a coffee shop at the Mt Keira Summit but check the opening hours as it is not very reliable, especially in COVID times. Byarong Park has several picnic tables and is a great place to stop. Take full advantage of being outdoors and carry a packed lunch.

Of course, take enough water. Don’t be lulled into thinking it’s only a short walk and you won’t need water. It is very steep in sections and will get you puffing. If you add on the Ring Track there is no where to fill up your water bottle.

Supplements

A bowl of yogurt with blueberries and banana

I have had a long aversion to vitamin supplements. There have been a few exceptions with other sorts of nutritional supplements. For instance, probiotics after a round of antibiotics, extra iron when I was pregnant and post-partum. For the past few years, I have been downing a concentrated turmeric elixir because there is some research that turmeric MAY reduce inflammation and hence reduce the risk of dementia. I am very keen on avoiding dementia!

But taking VITAMINS? No way! In my opinion, supplements just make for very expensive urine! You can get all the vitamins and minerals you need with a healthy, balanced diet.

Apparently not always, as I discovered.

Whoosh – Foosh!

Late last year, I fell on my outstretched arm when I was doing some volunteer work with the SES. The tree branch I was trying to move snapped sending me backward down a hill. Thankfully, I was wearing my helmet and although I struck my head on the pavement, no damage was done there.

The cinematic slow-motion fall took forever. “Don’t break anything at this age you old chook! That’s the start of the end!” I yelled to myself. Embarrassed and feeling like a real old lady, I jumped up proclaiming “I’m ok, all good!” to my colleagues.

At first, the injuries seemed superficial; a grazed hand and a sore bum. After an hour or so I could no longer deny the fact that every time I moved my arm it hurt. A lot. My team leader dropped me at the ER of our local hospital and I sat and waited.

The X-ray came back clear with no break but the radiographer said I should get a follow-up CT scan because breaks in wrist bones are very hard to see. The CT scan also showed no break. My GP diagnosed it as a FOOSH injury. (Falling onto an outstretched hand!). It needed strapping, rest and time and that was it.

A cascade of tests

The CT scan did show that there was a possibility of osteopenia – the precursor to osteoporosis. My GP sent me for a bone density scan and blood tests. Those results showed that my bone density was fine but that I had low levels of Vitamin D and B12. He suggested I take supplements and boost my calcium intake with extra dairy.

Cue scary music here like in an Alfred Hitchcock movie!!!
GASP!!!!!
VITAMIN SUPPLEMENTS!!!!!

Vitamin D and aging.

Vitamin D deficiency? How? I spend way too much time in the sun!

As well as ingesting Vitamin D from foods, your body makes it when your skin is exposed to UV radiation. In turn, Vitamin D plays a vital role in maintaining a healthy skeleton because it is necessary for calcium absorption. As you age the pathways for Vitamin D synthesis slow down and calcium absorption decreases.

Next, you end up with a decrease in your skeletal density, then osteoporosis, then breaks, then nursing homes and then death! That’s how I see it anyway!

Vitamin D supplements are cheap and easy to come by. But stick to the recommended dose! More is definitely not better when it comes to fat-soluble vitamins. (namely A, D, E, and K.) Remember those polar bear eating Arctic explorers?

Role of Vitamin D

Vitamin D plays a number of roles in the body apart from the maintenance of your skeleton including,

Maintaining a good immune function

Supporting a healthy nervous system including brain function

Regulating insulin

Regulating gene expression

Vitamin D levels are affected by our changing lifestyle. Staying in the shade and using sunscreen reduces our risk of skin cancer but it also reduces opportunities to make Vitamin D. Avoiding the sun altogether may lead to a serious Vitamin D deficiency. However, before you go out in the hot sun, slathering on the coconut oil as you go, note that you only need a little bit of sun! According to the Australian Cancer Council, you only need a few minutes, a few times a week in summer and just a little longer in winter. Using low-fat milk products could also contribute to dietary deficiencies of Vitamin D.

Vitamin B12

Vitamin B12 is absorbed in the stomach after some preliminary chemical restructuring. Your stomach manufactures an intrinsic factor that binds to B12 allowing it to be absorbed further down the intestinal tract. Of course, the ability to produce this intrinsic factor decreases as you age!

Vitamin B12 has many roles in your body including,

Blood formation and prevention of several forms of anemia

DNA synthesis

Nerve function

Sources of Vitamin B12

Active sources of Vitamin B12 are only found in animal sources (or supplements). There is some Vitamin B12 in various mushrooms and nutritional yeast. But, these sources behave differently in the body and are not reliable.

small yellowmushrooms — Inedible mushrooms!

Vitamin B12 and climate change?

Reducing your consumption of animal products is cited as one of the key ways individuals can reduce their climate impact. This is especially true for those foods produced by intensive farming methods. Getting enough Vitamin B12 can therefore present a tricky compromise if you want to live a sustainable/ethical lifestyle. If you are a vegan, vegetarian or one of the increasing number of flexitarians, you probably need a B12 supplement.

This makes me wonder if humans are meant to be strict vegans. If veganism was our true state we would have evolved to deal with B12 in a different way. On the other hand, I do think we need to reduce our consumption of meat from an environmental point of view. I eat eggs and dairy but have cut my meat consumption to once or twice a month. My next step is to ensure this meat is from a sustainable and ethical source.

There’s no point fighting it! I am getting older. I want to stay healthy. My body is not able to do everything it used to and it needs some help. I’ll still rely on my healthy diet to give me a very strong foundation but from now on my morning routine includes taking the supplements and the turmeric potion. For the next few weeks, I am also experimenting with magnesium, AND because I took a dose of antibiotics 4 weeks ago the capsule is a probiotic! OMG, I’m positively rattling!

BTW: The bruise on my bum was SPECTACULAR! All the colours of the rainbow and covering the whole cheek!