It's hard to believe more than a quarter of a century has passed since the Sydney 2000 Olympics, but Lauren Burns remembers the event as if the closing ceremony took place yesterday.
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The champion martial artist became the first athlete to win an Olympic gold medal in taekwondo at the games.
Now a naturopath, nutritionist and author, the 50-year-old recently shared her memories of the event with The Senior and explained how lessons learnt during her athletic career can promote healthy ageing.
Dr Burns said competing in such a large-scale event at the State Sports Centre, a venue she knew well, was surreal.
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"All eyes are on you and, you know, 95 per cent of that crowd was cheering for every Australian," she said.
"I looked out into the crowd [and] I could just see a lot of familiar faces, the whole taekwondo community was there ... it felt very big and ... also felt very small."
Dr Burns went into the event believing she would win but wasn't prepared for the pandemonium that swept the arena and nation after her victory in the gold medal match.
Her father, sixties pop star Ronnie Burns, quickly got swept into the celebrations.
"I wasn't even meant to be televised. I rang my friends and said, I'll let you know how I go and then it was just, you know, it blew up.
"I was on the front cover of every paper, and it was very surreal."
Dr Burns wrote her PhD on the athletic lifestyle and mindset, interviewing top Olympians and Paralympians, including Ian Thorpe and Cathy Freeman.
She believes that a number of factors linked to high athletic performance can also support daily vitality, wellness and healthy ageing.
Ubiquinol is a natural antioxidant produced by the body. It is also found in foods preferred by athletes, such as organ meats, oily fish, nuts and seeds, avocados, and whole grains.
It is linked to increased energy production and better muscle health and can also strengthen organs with high mitochondrial counts, such as the heart and liver.
However, the body's natural production of ubiquinol starts to decline after the age of 20.
Dr Burns said higher levels of ubiquinol in the body could strengthen muscles and reduce the risk of falls.
Studies have also linked it to improved sleep, increased aerobic capacity and faster muscle repair.
Another key lesson we can learn from athletes is that it is important to keep the body moving every day, even for those who are restricted in what they are able to do.
Dr Burns said that when an athlete gets injured, they still join the team every day, remain part of the community and do what they can physically, whether it be riding an exercise bike or performing simple stretches.
"One of the things that I learnt from sport really is you just do the work, you do whatever you can and, you know, that's about creating good habits ... it's about mindset."
"It might be just a short walk down the street or to the letterbox or whatever, but always maintaining movement [is important].".
Diet is also essential, and Dr Burns recommends a diverse diet to support good gut health and better mental health.
"I love the concept of eating the rainbow," she said.
Dr Burns recommended eating as diverse a range of plant foods as possible, as well as proteins such as meat, fish, legumes, beans, pulses, nuts, seeds, and good-quality olive oil.
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