HEALTH
PROFESSIONALS Brought to you by The Adviser
Summer is well and truly upon us and following New Years, many make the decision to do what they can to be a better version of themselves. This often involves resolutions surrounding fitness and improving overall health. See inside this feature for useful health and fitness information to help kick start the new year and the new you.
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HEALTH
PROFESSIONALS What you need to know about skin cancer EVERY year in Australia skin cancers account for around 80 percent of all newly diagnosed cancers with the majority of skin cancers are caused by exposure to the sun and with the summer heat blaring down on the country, it is important to be educated on skin cancer. Approximately, two in three Australians will be diagnosed with skin cancer by the time they are 70, with more than 750,000 people treated for one or more non-melanoma skin cancers in Australia each year. Non-melanoma skin cancer is more common in men, with almost double the incidence compared to women.
A SUNBURNT COUNTRY… Australia is a sunburnt country and with that comes a higher risk of skin cancer. Photo: Alicia Niglia.
WHAT IS SKIN CANCER? Skin cancer occurs when skin cells are damaged, for example, by overexposure to ultraviolet (UV) radiation from the sun. There are three main types of skin cancer: • Basal cell carcinoma • Squamous cell carcinoma • Melanoma – the most dangerous form of skin cancer Both basal cell carcinoma and squamous cell carcinoma are known as non-melanoma skin cancer.
SKIN CANCER SYMPTOMS Become familiar with the look of your skin, so you pick up any changes that might suggest a skin cancer. Look for: • Any crusty, non-healing sores • Small lumps that are red, pale or pearly in colour • New spots, freckles or any moles
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changing in colour, thickness or shape over a period of weeks to months (especially those dark brown to black, red or blue-black in colour).
TREATMENT FOR SKIN CANCER The most common treatment for skin cancer is surgery to remove the cancer (usually under
a local anaesthetic). Common skin cancers can be treated with ointments or radiotherapy. Skin cancer can also be removed with cryotherapy (using liquid nitrogen to rapidly freeze the cancer off), curettage (scraping) or cautery (burning).
PREVENTING SKIN CANCER For best protection, when the UV level is 3 or above, we recommend a combination of sun protection measures: • Slip on some sun-protective clothing – that covers as much skin as possible • Slop on broad spectrum, water resistant SPF30+ sunscreen. Put it on 20 minutes before you go outdoors and every two hours afterwards. Sunscreen should never be used to extend the time you spend in the sun • Slap on a hat – that protects your face, head, neck and ears • Seek shade • Slide on some sunglasses – make sure they meet Australian standards. Be extra cautious in the middle of the day when UV levels are most intense
Caring for Our Community
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Your vitamins and minerals from A to Zinc VITAMIN H, more commonly known as biotin, is part of the B complex group of vitamins. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are needed for healthy skin, hair, eyes and liver. They also help the nervous system function properly. Your body needs biotin to metabolise carbohydrates, fats and amino acids, the building blocks of protein. Biotin is often recommended for strengthening hair and nails, and it’s found in many cosmetic products for hair and skin. Like all B vitamins, it is water soluble,
meaning the body does not store it. However, bacteria in the intestine can make biotin. It is also available in small amounts in a number of foods. Biotin is also important for normal embryonic growth, making it a critical nutrient during pregnancy.
FOODS RICH IN VITAMIN H • • • •
Bananas Brewer’s yeast Cauliflower Cooked eggs (especially egg yolk) • Legumes including beans and blackeye peas
• Mushrooms • Nut butter • Nuts (almonds, peanuts, pecans, walnuts) • Sardines • Soybeans • Whole grains
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HEALTH
PROFESSIONALS
An insight into the health of Australians WHILE Australians are expected to consume less alcohol, spend less on tobacco, and consume more fruit and vegetables over the next five years, obesity levels are set to rise as people participate less in sporting activities according to the latest statistics released by IBISWorld.
SMOKING RATE The smoking rate tracks the changing attitudes of Australians towards smoking. I BISWorld expects the share of total household expenditure spent on tobacco to decrease by 0.09 percentage points in 201718, to total 1.2 percent. The popularity of smoking is anticipated to continue declining over the next five years. As expenditure falls, the rate of decline is expected to slow as remaining smokers are likely to be those that have difficulty quitting or are unaffected by rising cigarette prices. When the indexation excise increases end in 2020, the Federal Government will likely implement additional excise increases if the current planned increases effectively reduce smoking rates.
PER CAPITA ALCOHOL CONSUMPTION I B I S Wo r l d e x p e c t s t h a t a l c o h o l consumption will decrease by 0.1 percent during 2017-18, to total 9.72 litres per capita. Government-led programs aiming to reduce alcohol consumption will also likely influence alcohol consumption in the current year. H owe ver, a lc ohol c on su mpt ion i s changing. While consumption of beer, wine, spirits and ready to drink products has declined over the past five years, consumption of cider has surged.
OBESITY LEVELS IBISWorld expects Australian obesity levels for those aged 18 and over to rise by 0.9 percent over 2017-18, to reach to 65.2 percent. However, rising awareness of the individual and social costs of obesity has constrained growth in the obesity rate. The ageing population is anticipated to continue driving growth in the obesity rate
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over the next five years. The social problems caused by obesity have led to several initiatives that have constrained rising obesity levels. Over the next five years, factors that could potentially constrain rising obesity levels include regulating advertisements that promote unhealthy foods during children’s TV programming, and potentially introducing a tax on fat or sugar, which would lead to unhealthy foods becoming more expensive.
FRUIT AND VEGETABLE CONSUMPTION Apparent fruit and vegetable consumption is expected to fall by 1.4 percent in 201718, to total 98.8 kilograms per capita. G r e at e r aw a r e n e s s of h e a l t h d i e t s generally leads to healthier eating among consumers, which involves increasing fruit and vegetable consumption. However, the availability of vegetables is expected to weaken in the current year, following two years of favourable weather conditions. Less favourable weather is anticipated to cause vegetable prices to rise, and fruit and vegetable consumption to fall. Australia’s ageing population will likely boost fruit and vegetable consumption over the next five years.
PARTICIPATION IN SPORT Sport participation figures indicate the share of Australians aged 15 and over that participate in sports and physical recreation activities. Levels of participation in sport are expected to increase by 0.2 percent in 2017-18, to reach 59.5 percent. Government initiatives, such as VicHealth’s program to increase female participation in sport, have helped bolster sport participation in the current year. Participation in sport and physical recreation is expected to decline slightly each year over the next five years. As people of all age groups continue to spend their time on alternate activities, participation in organised sport and other forms of physical activity is anticipated to fall.
Keep up your fitness routine
SUMMER is just a month away from finishing, but that doesn’t mean you have to slow down your fitness routine. Here are some simple tips you can use to keep your fitness levels high as we head into the colder months.
USE YOUR BODY WEIGHT You need nothing else besides your own body weight to get great results. The push-up, for example, a very simple exercise performed with your own body weight will help you sculpt shoulders and build a nice firm midsection.
PICK UP THE PACE No matter where you are, you can squeeze in some extra cardio. Walk at a faster pace while breathing deeper to increase your heart rate.
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FIND STAIRS Climbing stairs is an incredibly effective cardio and lower-body sculpting workout, and you can normally find staircases somewhere in the vicinity of a park or beach.
USE WATER BOTTLES AS DUMBBELLS You get the dual benefits of resistance training and hydration. Water bottles can be used for a number of toning exercises such as tricep kickbacks, arm circles and overhead presses and can also add resistance to lunges and squats.
FIND A BENCH Benches can be found in numerous outdoor areas and serve as a great fitness tool. For a quick full body routine, try the following: Start standing on top of the bench and
lunge behind you bending the back knee as low to the ground as possible. Make sure your front knee remains directly above the heel to protect your knee. Alternate reverse lunges completing eight on each leg, 16 total. Step down from the bench and turn around and sit on the bench with your legs extended straight in front of you, feet on the ground. Pressing your palms into the bench with fingertips forward, lift your rear end off and slightly in front of the bench, and bend your elbows directly behind you for a tricep dip. Shoot for 15 getting the full range of motion. Turn around and finish the set with 15 push-ups, hands on the bench, back in a straight line from your neck to bottom of your spine. Start from the beginning with the reverse lunges, followed by tricep dips and push-ups. Complete three full sets.
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Extracted from Maggie’s Recipe for Life by Maggie Beer with Professor Ralph Martins, published by Simon & Schuster Australia, RRP $39.99.
Sweet potato fritters with smashed avocado and salmon Serves 4 (makes 8 fritters)
INGREDIENTS • 1 ripe Hass avocado • Juice of 1 lime • 2 tablespoons extra virgin olive oil, plus extra to serve • 200g salmon fillet, cooked and flaked (see note) or smoked or tinned salmon • Dill or chervil sprigs and lime wedges, to serve
Fritters • 400g sweet potato, peeled • Sea salt flakes and freshly ground black pepper • 2 large leaves silverbeet, finely chopped • 1 spring onion, finely chopped • 2 free-range eggs • 1 teaspoon chopped coriander • 2 tablespoons extra virgin olive oil
METHOD Preheat the oven to 150˚C (fan-forced). To make the fritters, coarsely grate the sweet potato, then place in a bowl and mix in 1 teaspoon sea salt. Stand for 10 minutes, then drain the sweet potato and squeeze out any excess liquid. In a separate bowl, place the chopped silverbeet, spring onion, eggs and coriander. Add the sweet potato, season to taste and mix well. Heat the olive oil in a large frying pan over medium heat. Working in 2 batches, place 3 tablespoons of mixture for each fritter into the pan and press down with a spatula. Cook on both sides for 2–3 minutes or until golden, then drain on paper towel. Place on a baking tray, cover with foil and keep warm in the oven while you cook the remaining fritters. Page 26 – The Adviser. Australia No. 1:1389 Wednesday, January 24, 2018
Smash the avocado flesh and lime juice in a bowl until smooth. Stir in the olive oil and season to taste. To serve, place 2 fritters on each plate. Top with the smashed avocado, salmon and sprigs of dill or chervil. Drizzle with olive oil and serve with lime wedges. Note: If using fresh salmon, drizzle a little olive oil in a frying pan over high heat. Add the fish, skin-side down and cook for 3 minutes or to the point where it will almost burn. Remove the salmon, then quickly wipe out the pan with paper towel, being careful not to burn yourself. Add a drizzle of oil or a bit of butter to the pan, reduce the heat to low–medium and return the salmon to the pan, skin-side up. Cook for 2 minutes, then rest for 10 minutes. Remove and discard the skin, then flake the fish.