Shine magazine - Jan 2013 - Mature by Bupa Australia

healthy cooking which technique is best? brain health keeping your mind active

beach beauties

great australian seaside spots

new year

new you

helping you meet your 2013 resolutions

j a n u a ry 2 0 13

the joy of singing workout tips super foods

OVER

$20,00

W O RT H OF P RIZES TO B E WON

special feature

It’s that time of year again... You’ve thought about your new year’s resolutions and are feeling motivated to put them into action.

In this issue of Shine we’ve made it our mission to help you come up with your health resolution (if you haven’t already got one) and – more importantly – help you to keep it so you can make 2013 your healthiest year yet.

Get checked out

In the last issue we asked you for your thoughts on Shine and we’ve listened. So you’ll also find what you’ve asked for – more information about how to make the most of your cover and use your membership to get great discounts on things like gym memberships, movie tickets and weekend getaways.

New Year, new you

The Bupa team

Bupa Australia Pty Ltd ABN 81 000 057 590 600 Glenferrie Road, Hawthorn VIC 3122, Australia Phone: 134 135 bupa.com.au

Certification applies to Offset Alpine Printing

Easy ways to include fibre in your diet

Workouts that work for you

NEWS

How to include more exercise in your life

The latest Bupa news to keep you healthy

Five amazing Australian seaside spots

BODY

SPIRIT

beach beauties

My story

Bupa member Michelle Lykokapis talks about her cancer journey

Great cooking techniques from Healthy Food Guide magazine

the joy of singing

Your super food shopping list

A look at the emotional, mental and social benefits of singing

Nutrient-packed foods to stock up on

Managing asthma

Advice on how to help control the condition

Meet Lauren Jackson

One of our great sportswomen on keeping healthy on the road

Time to get organised

Enjoy the read!

Take some proactive steps to reduce your risk of dementia

Fabulous fibre

A guide to your key health checks

top tips for healthy cooking

How’s your brain health?

What’s up

And, last but not least, we have over $20,000 of prizes to be won – if you get lucky, you might even be heading to the Ashes in London this year.

Environment ISO 14001

Tips on setting and meeting your new year health goals

We’ve also got a special foodie feature including some delicious, easy recipes brought to you by our friends at Healthy Food Guide magazine. Check out pages 14–16 to get cooking! You’ll also find inspirational member stories, topical health news, tips on getting the most from your workouts, and much more.

LIFE CO N T E N T S

WELCOME TO SHINE

Shine is published for Bupa Australia by Hardie Grant Media, Ground Level, Building 1, 658 Church Street, Richmond VIC 3121 Australia www.hardiegrant.com.au

Take our quick quiz to see how organised you are

What’s on

Get moving with these fitness and charity events around the country

Managing director Fiona Hardie Publisher Mark Scruby Editor Sarah Notton Design Glenn Moffatt Print Offset Alpine Cover image Corbis Images

Effective January 2013. The information contained in these articles should not be relied on as a substitute for professional medical advice. Views expressed in this magazine are not necessarily the views of Shine or the publisher and we make no representations regarding the quality, accuracy or completeness of the information. Bupa is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this magazine, except that which cannot be excluded by law. All material appearing in Shine is copyright. Apple, MacBook, iPhone and iPod Touch are trademarks of Apple Inc., registered in the US and other countries. Android is a trademark of Google Inc. TM

Jan u ary 2013 • S h i n e M ag a z i n E 3

S P E C I A L F E AT UR E S P E C I A L F E AT UR E

NEW YEAR

NEW YOU Do you believe you can be healthier this year? We do. And we’re here to help you set yourself up for success.

4 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

If you usually find yourself approaching your resolutions with the same gusto as your new year celebrations, only to have them fade the next day, this year we can help make it easy for you to make them stick. Imagine waking up every day with the same excitement and enthusiasm that you feel when it’s a new year. You can! In this issue of Shine, you’ll find practical advice on what you can do to put your healthy new year resolutions into action and ways you can use your Bupa membership to get fit, eat well and de-stress. You’ll also find inspiring stories from other members, health information, recipes and more.

S P E C I A L F E AT UR E

It’s a new year. And if you’re like most people, you’ll find yourself springing out of bed with the best intentions for 2013. But how do you make those new year resolutions a reality?

z STEP 1 START AT THE BEGINNING

Find out your ‘real’ health age In order to come up with your resolution, you need to know where you’re starting from. The Online Health Assessment (OHA) can help you do just that. If you haven’t completed our OHA before Short or it’s been longer than on time? six months since you last did it, why not If you haven’t got much time, our Quick Health Age Check check in again to start is available online the year fresh? or as a mobile app. Visit bupa.com.au/apps for more information.

The OHA is a detailed questionnaire covering key aspects of your health and lifestyle to help you understand some of the risks to your current level of health. It looks at things like lifestyle habits (such as diet, exercise, sleep, smoking

Before you begin Have your myBupa login ID and password ready. If you don’t have a login, register for myBupa today and go into the draw to

win tickets to the 2013 Ashes in London (see page 12)

and drinking), stress and family history. It takes about 15 minutes and once finished you’ll be given a detailed and confidential health report containing your ‘real’ health age (this may be different to your actual age) and your lifestyle risks for medical conditions such as heart disease and diabetes. If there’s room for improvement, we’ll suggest how you can be healthier by changing some of your lifestyle habits. And, depending on your results, we’ll tell you about programs we provide that may be helpful. And because the OHA is free and you can check back in at any time, it’s a great way to monitor your health regularly.

By logging in to myBupa before completing your OHA, you can save your report to your profile and track your progress by repeating the OHA whenever you like.

GET STARTED Visit bupa.com.au/oha

Jan u ary 2013 • S h i n e M ag a z i n E 5

S P E C I A L F E AT UR E

z STEP 2 SETTING, PLANNING AND ACHIEVING YOUR GOALS

From resolution to reality Once you’ve decided on your resolution, setting goals and creating an action plan can give you something to work towards and help keep you motivated. Tracking your progress against these goals will help you stay focused and show you how well you are doing. You can use the results of your OHA and the stories in this issue of Shine to inspire you to come up with your goals.

FREE ACTION PLAN

Setting your goals ACTION PLAN EXAMPLE

Follow our simple step-by-step guide to goal setting below.

long-term goal l I want to lose 10kg in 15 weeks.

short-term goalS l I will lose 0.5-1kg a week. l I will build up my exercise to at least 30 minutes on five or more days of the week.

actions l I will bring homemade lunches to work rather than buying them. l I will take the stairs instead of the lift.

Decide on your longterm or ultimate goal (your resolution). This won’t be something you can achieve all at once and may take you a few months or longer to reach.

You can find our free action plan to fill out and keep from bupa.com.au /actionplan

Break your long-term goal down into smaller, short-term goals that take just days or weeks to achieve. These will act as stepping stones towards your longterm goal.

Plan the specific actions you’ll need to take to reach your short-term goals.

Once you’ve decided on your goals and specific actions, and have recorded them in your action plan, review your level of confidence (from one to 10) in terms of what you think you can achieve. If your confidence level is low, make changes to your plan until your confidence level is at least seven out of 10.

Track your results as you go so you can monitor your progress. It’s a good idea to keep a diary of what you’ve done, how it went and what you felt, so you can see if there are any areas you might need to improve on. Seeing yourself progress can be a great motivator.

Come up with some rewards for reaching your short-term goals so you can celebrate your successes along the way.

When you’ve completed your goal, don’t forget to re-do your OHA to see if you’ve managed to take years off your ‘real’ health age.

To help you come up with goals that are achievable, make them SMART: S pecific Focus on just one change at a time and define exactly what you want to achieve. For example, if your resolution is to quit smoking, make this your only long-term goal for now, not also trying to lose weight and eat more healthily. 6 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

M easurable

A chievable

Think about how you’re going to measure your success. Be specific. For example, instead of saying ‘I want to lose weight’, plan exactly how many kilos you would like to lose.

It’s better to set goals that are just out of reach but not out of sight. Small steps in the right direction will get you where you want to go.

R ealistic Consider your available time, resources, finances and other commitments, and choose a resolution that’s achievable within these constraints.

T ime sensitive To keep you motivated, decide when you want to start and when you want to achieve your goals by.

S P E C I A L F E AT UR E

z STEP 3 MORE FOR MEMBERS

How we can help We are committed to helping you turn your resolution into reality by supporting you to get fit, eat well and de-stress. And here are just a few ways you can use your membership to do it:

GET FIT

EAT WELL

DE-STRESS

Use your Living Well benefit to help cover the cost of gym membership fees, or Pilates or yoga courses as part of a health management program*^. l Use our Running app to set a personal running goal and receive a recommended training program for your level of ability. l Use our Fitness app to get a personalised four-week plan to help improve your fitness. l Don’t let niggling aches or pain stop you from exercising – use your extras cover to claim on physiotherapy* to help you stay active. l Take up a Member Discount Partner offer to save with EFM Health Clubs, Fitness First, Goodlife Health Clubs and Guy Leech Fitness programs.

Use your extras cover to make a claim for a dietitian consultation*. l Use your Living Well benefit to claim some of the cost of a weightmanagement program*. l Use our FoodSwitch app to help you make healthier choices when doing your food shopping. l Use our Calorie Converter or Burning Calories calculator on the Bupa website. l Take up a Member Discount Partner offer to save with Weight Watchers or take out a discounted subscription to Healthy Food Guide magazine (see page 16).

l Use your extras cover to claim for natural therapies such as remedial massage or acupuncture*. l Take up a Member Discount Partner offer to save with In Essence Aromatherapy, Rydges Hotels & Resorts or The Golden Door health retreats. Or treat yourself to discounted movie passes or theme park entry.

checklist Get more value from your extras cover. Call us on 134 135. Use one of our online or mobile tools and apps. Visit bupa.com.au/toolsandapps Take up one of our Member Discount Partner offers. Visit bupa.com.au/memberexclusives

* These services can vary

depending on the level of your extras cover. Annual maximums, fund rules and waiting periods apply. ^Eligibility criteria and conditions apply to Living Well. Contact us to find out more.

Share your new ye ar’s resolution

Enter our competition below.

Tell us by 28 February 2013 in 25 words or less your resolution for 2013 and how winning one of these prizes will help you to reach it. You can select which category you’d like to go into the draw for. If you’re one of our lucky winners, we’ll check back in with you before the next issue of Shine to see how you’re tracking.

First category

to help you get fit 1st prize – A year’s free gym membership at your local Goodlife Health Club plus a New Balance voucher ($100 for single memberships or $200 for couple and family memberships) for new exercise gear. 2nd and 3rd prize A New Balance voucher to the value of $100 for single memberships or $200 for couple and family memberships.

second category

third category

to help you eat well

to help you de-stress

1st prize – A year’s worth of weekly Aussie Farmers Direct Fruit and Veg Boxes and two free phone consultations with a Bupa dietitian.

1st prize – Three days and two nights’ accommodation for two adults in a luxurious Veranda Room at Rydges’ Reef House, Palm Cove Resort plus $500 towards the cost of flights.

2nd and 3rd prize – Two free phone consultations with a Bupa dietitian.

2nd prize – An endota Treat voucher (3-hour full body treatment) and organic product pack. 3rd prize – An endota Spirit voucher (1½ hour energyshifting treatment to restore bodily balance) and organic product pack.

To enter, and for full terms and conditions, visit bupa.com.au/newyearcomp Jan u ary 2013 • S h i n e M ag a z i n E 7

s p eci a l f e at u r e

Get checked out take care of yourself with our guide to your key health checks BLOOD PRESSURE AND CHOLESTEROL What? Tests can be performed by your GP and are quick, easy and generally pain-free. To measure blood pressure, an inflatable cuff is wrapped around your upper arm. The cuff is then pumped up until it’s tight enough to block the blood flow. The air in the cuff is then let out slowly and a doctor or nurse listens to the heart beat through a stethoscope. This helps them to gain the two readings that form your blood pressure result. To test cholesterol levels, a small sample of blood will be taken. Your sample is then analysed by a laboratory. Your doctor will tell you if you need to fast before your blood test. Why? Long-term high blood pressure and high cholesterol can increase your risk of serious health problems such as heart disease, kidney disease and stroke. When? Guidelines recommend you have your blood pressure checked at least every two years up until the age of 50 and then once a year over the age of 50. You may need to have it checked more frequently if you have an increased risk of heart disease. Talk to your doctor about how often you need your cholesterol tested – as it can vary for different people depending on your age, background, risk of heart disease, other health conditions and family health history.

BMI What? BMI stands for Body Mass Index. It’s a measure of whether you’re a healthy weight for your height. BMI is calculated by taking a person’s weight (in kilograms) and dividing it by their height (in metres squared). Why? Being overweight is related to health problems such as diabetes, heart disease and some cancers. Adults with a BMI over 25 may be at a higher-than-average risk of these conditions. It’s important to note that BMI can be a less than accurate measure of healthy weight for pregnant women, older people, athletes or very muscular people. It may also need to be adjusted for some ethnic groups, including people of Asian, Aboriginal or Torres Strait Islander descent. Please consult your doctor in these cases. When? All adults over 18 years can have their BMI assessed at least every two years. If you have an existing long-term health condition you may need to have more frequent checks.

DENTAL CHECK-UP What? Your dentist will carry out an oral exam of your gums and teeth, and ask if you’ve had any problems since your last visit. They can give you advice on how to keep your teeth, gums and mouth healthy. A dental check-up will usually involve a clean and polish. Why? Poor dental health can affect not only our teeth and gums but also lead to problems in other parts of our bodies. This is why regular preventative dental check-ups are important. See your dentist if you have a toothache, bleeding gums or injuries to your mouth or teeth, and make sure to book in your check-ups. When? Everyone’s needs are different, so you should discuss with your dentist how often you need to see them based on the condition of your mouth, teeth and gums.

Here are some great member benefits and services you can get depending on your level of cover with Bupa.

How WE can help?

Lifestyle factors that may contribute to Visit bupa.com.au/bmi to calculate your BMI. high blood pressure and cholesterol levels We’re here to help support your weight loss goals include lack of exercise and an unhealthy through our Living Well weight management diet – especially if it’s high in salt and program and Member Discount Partner health saturated fat. discounts. Choose healthier ingredients for If your result is higher than 25, your meals with the popular talk to your doctor about nutrition app FoodSwitch – Your health whether you need to set bupa.com.au/foodswitch yourself a new target for cover check Visit bupa.com.au/ a healthy weight. It’s important to review your bloodpressure for level of health cover annually Visit bupa.com.au/ to make sure it suits your more information. health for more ongoing needs. Call us on information. 134 135 to check that you’re getting the most value from your cover.

8 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

How WE can help? Our extensive Members First Dental Network provides you with at least 60% back on most general dental services. Visit bupa.com.au/find-a-provider to locate a Members First dentist near you.

SKIN CHECK-UP

What? These can be done by yourself and with a GP or dermatologist (a skin specialist). You’re generally encouraged to carry out self-examinations regularly and look out for changes to your skin. If you notice any significant changes, see your doctor for a closer examination. Your doctor may refer you to a dermatologist for further tests. Why? For 95 percent of skin cancers, better outcomes can be expected if they are detected early. Regular checks Why? An eye exam can detect of your skin should pick up any any changes in vision such suspicious lumps or spots Members as near-sightedness, faras early as possible and sightedness and astigmatism First providers you’re more likely to (distorted/double vision), notice any changes if Locate your nearest Bupa Members as well as more serious eye First dentist, optical outlet, physio or you get to know your problems. chiro from our extensive network – skin. Pay particular while you’re on the move. Visit It’s also important to attention to your bupa.com.au and click on ‘Find a detect problems caused arms, legs, face, back, healthcare provider’ or download by conditions such neck, shoulders and our mobile app. At Members First as diabetes and high backs of your hands providers you’ll also get certainty blood pressure, and eye and see your doctor if in most instances about any conditions such as glaucoma, there are any changes. out-of-pocket expenses. cataracts and age-related When? All people are macular degeneration. encouraged to check areas of their skin for changes in shape, When? Every two years for glaucoma colour or size of a pigmented lesion or a from the age of 40, or from the age of 35 if you new lesion regularly, every three months. have a higher risk of the disease because of You can ask others to check difficult-tofamily history or other medical conditions. see areas such as your back. People over 65 years should have their vision assessed every 12 months to help reduce their risk of falls and fractures, and of vision loss due to eye disease. What? Your doctor may refer you to an eye specialist (ophthalmologist) for an eye exam, or you can go to an optometrist for a regular check-up without a referral. You will usually be asked about your eye health and if you’ve had any problems with your vision. A check-up may involve a review of your personal and family health history. The eye specialist may then evaluate your distance and near vision with an eye chart, examine various functions of your eyes and check that they’re healthy.

These can vary between covers, so contact us to find out more.

How WE can help?

Did you know Australians are eligible for a full rebate on the cost of a routine comprehensive eye examination once every two years through Medicare? Ask at your next optical appointment. At Bupa Members First optical providers you can also receive: • Higher benefits and annual maximums compared with non Members First providers on optical purchases†. • Access to the ‘no-gap’ range of fixed-priced packages on glasses and contact lenses at no additional† cost and up to $100 off all fashion frames#. • Plus when you visit any BLINK Optical store you can get a 20% discount off the usual retail price on the range of sunglasses displayed#.

Receive a 50% reduction on your skin check at participating Healthscope Skin Cancer Clinics when you show your Bupa membership card.

†Optical benefits are subject to your level of cover, annual maximums and waiting periods. Conditions apply. # Not in conjunction with any other offer.

To find out more, call us on 134 135.

Other checks WOMEN l Pap

smear All women over 18 who have ever had sex are advised to have a Pap smear every two years. If you are 70 years or over and have had two normal Pap smears in the last five years, you do not have to keep having Pap smears, unless you wish to do so.

s p eci a l f e at u r e

EYE CHECK-UP

l Breast

exam and mammogram Women aged 50-69 are recommended to have mammograms every two years. All women should be familiar with the normal look and feel of their breasts and see their doctor if they notice any new or unusual changes. MEN l Testes

examination All men should check their testicles regularly (around every four weeks) for any unusual lumps or swellings. See your doctor if you notice any new or unusual changes. MEN AND WOMEN

l Sexually

transmitted infections (STI) screenings Get tested after unprotected sex with a new partner or if your partner has had other sexual partners. Men who have sex with men are advised to be checked at least once a year.

l Faecal

occult blood test (FOBT) A FOBT checks for the presence of blood in your stool, which is one of the symptoms of colon cancer or polyps, and is used for early detection of these conditions. We recommend you have this test done every two years from aged 50 unless your doctor advises otherwise.

l Fracture

risk assessment Women over 45 and men over 50 can ask their doctor to assess their risk factors for osteoporosis and refer them for a bone density scan (a painless X-ray that measures the strength of your bones) if required. The scan is usually only recommended for women over 65 or women and men with a BMI of less than 20. Some women may have a scan at a younger age if they have an increased risk of developing osteoporosis due to previous fractures, family history, using certain medicines and some medical conditions. Some men may have the scan if they have an increased risk of developing osteoporosis due to a particular medical condition. Jan u ary 2013 • S h i n e M ag a z i n E 9

news

WHAT’S UP Keep yourself updated with the latest news and advice from Bupa

SPOTLIGHT ON

DIETITIANS What’s the difference between a dietitian and a nutritionist?

Dietitians are health professionals who can help translate scientific information about nutrition into practical advice for people who need their services. While both nutritionists and dietitians provide nutrition guidance, a dietitian (also a nutritionist) is someone who has reached a certain level of competency through university study. This includes theory and assessment covering clinical nutrition, medical nutrition therapy and food service management.

When would you visit one?

Dietitians can assess how adequate your nutritional intake is for your individual needs. This insight can be

1 0 S h i n e M ag a z i n e • Ja n u a ry 2 0 13

helpful for anyone, whether you’re healthy, have a specific illness, or are somewhere in between. Examples include nutrition for sports and training, pregnancy, weight management, and for general health and wellbeing. Dietitians assist with managing many illnesses but may be of particular help with conditions such as diabetes, overweight and obesity, cancer, heart disease, gastro-intestinal disease and food allergies.

What techniques do they use?

In order to give you tailored advice, a dietitian needs to gain insight into your lifestyle – this might include knowing what you usually eat, how active you are, whether you have any conditions requiring specific dietary attention and what your goals are.

Dietitians may also benefit from reviewing blood test results and/or talking with your doctor if your goals are related to things like cholesterol levels or nutritional deficiencies. If necessary, your dietitian may also use techniques to help you stay motivated and on track with your goals.

How can I find one?

You can find an Accredited Practising Dietitian on the Dietitians Association of Australia website at daa.asn.au

Am I covered for dietary services?

Dietary services are available on some but not all Bupa extras covers. Depending on your level of cover, Bupa dietary benefits range in price for consultations. A two-month waiting period applies from the time you take out extras cover or switch to a cover that includes dietary services if you didn’t have it on your cover previously. It’s important to remember that you can only claim for consultation and treatment by dietitians who are recognised by Bupa and in private practice. If you’re unsure whether your dietitian is recognised by us, call us on 134 135 before your appointment.

NEWS

Congratulations to our September winner Patricia Woods, with her wonderful image (right), and our October winner, Philip Godsmark, whose image (below) is called Kapow!

PICTURE A HEALTHIER YOU In the last issue of Shine, we invited you to show the world what healthy means to you through our ‘Picture a healthier you’ photo competition.

DID YOU KNOW? A new study published in The Lancet (2012) has shown a possible link between workplace stress and heart disease. The study found that while preventing workplace stress might decrease the risk of heart disease, this would have a much smaller effect than reducing risk factors such as smoking. If you experience stress at work, learn how you can manage it at bupa.com.au/ workplacestress

SHARE YOUR THOUGHTS If you’ve had a positive experience with our programs, events, tools, apps or resources, we’d love to hear from you. Get in touch at shine@bupa.com.au

Thanks to those of you who entered, and congratulations to the three Bupa members who won an Apple MacBook Pro with Retina display, valued at $2,499. We loved looking through the

thousands of amazing entries. It’s certainly inspiring to see all the great ways our members are being healthy. Check out the entries, including photos from our winners, at bupa.com.au/photo

HEALTHY CHAT

Are there health topics you’d like instant and credible information about? Bupa Healthy Chat provides a friendly interactive online environment where you can find this type of information. Each session focuses on a different health topic, from ‘exercise nutrition’ to ‘boosting happiness’ – with an expert leading the chat, giving tips and information, and answering your questions.

Healthy Chat on Twitter

8-9pm, Tuesdays Just search for #HealthyChat on Twitter or go to tweetchat.com/ room/healthychat (remember to use #HealthyChat on the end of your tweets).

Healthy Chat on Facebook

12.30-1pm, last Friday of each month Keep an eye out for the next Facebook chat topic at facebook.com/ bupaaustralia/events

MEMBER OFFER

HEALTHY ESCAPE With summer in full swing, are you dreaming of a rejuvenating getaway? Our new Rydges offer may be the excuse you need.

As a Bupa member, you’ll get up to

15% off

the best available rates at Rydges Hotels & Resorts when you book online. Rydges has more than 40 hotels and resorts across Australia, making your choice of destinations endless. For more info, visit bupa. com.au/memberexclusives or enter our competition on page 7 to go into the draw to win a Rydges weekend escape.

Jan u ary 2013 • S h i n e M ag a z i n E 1 1

NEWS

All you have to do is log in to myBupa and you’ll be automatically included in the draw. Not registered for myBupa? There’s no better time to sign up – simply visit bupa.com.au to register, so you can have the chance to win. myBupa is our online member service area and a great one-stop shop for managing your cover – you can use it to do things like claim on your extras, view your claims history, update your contact details, or take advantage of our member discount offers.

So, what’s up for grabs?

tickets to win the Ashes in London

If you win, you‘ll get a trip for two to the 2nd Ashes Test at Lord’s in July, as well as return economy flights and six nights’ accommodation. You’ll also be invited to a special pre-match function and will receive exclusive ASICS team merchandise and a cricket bat signed by the Australian cricket team.

So what are you waiting for? To enter, and for full terms and conditions, visit bupa.com.au and click on ‘myBupa’.

CA Approval Code 00141. NSW Permit No. LTPS/12/10316, ACT Permit No. TP12/04669, VIC Permit No. 12/3125 and SA Permit No. T12/2417.

cricketers use

space technology

As Cricket Australia’s official health partner, Bupa visited the team training camp in Darwin to see how space technology is being used to measure the impact of hot conditions on player performance. Managing body temperature during matches is critical for the on-field performance of the Australian cricket team. In order to facilitate this, Cricket Australia’s high-performance team are introducing technology first used by NASA. The players were given the NASA-developed pill thermometers to swallow at breakfast. The pill transmits a low-frequency signal to a recorder and is accurate to one tenth of a degree Celsius. By mid-

1 2 S h i n e M ag a z i n e • Ja n u a ry 2 0 13

afternoon, when players were working their hardest at training, the device had reached their intestines, the perfect place to record rises in core temperature. Cricket Australia dietitian Michelle Cort explains: “Once a critical core temperature is reached (about 38.5 degrees) the brain starts to change behaviours. It will tell the body to walk instead of run, concentration levels decrease and skill execution fails,” she says. “If you expose the body to cold

before a match the temperature will stay lower for longer, so hotel rooms are kept quite cool with air-conditioning set to 18 degrees.” About an hour before recent debutant Glenn Maxwell leaves the hotel on a match day his hydration plan begins with an ice-cold drink. “We have a slushie machine set up in the team room and we find the players are pretty happy to drink these. They can flavour them with cordials or Gatorade,” says Ms Cort. “Body temperature impacts sleep, the most effective form of recovery, so we will have players in ice baths at the end of the match and taking really cold fluids.”

Support the Australian Cricket Team and get your tickets for the Commonwealth Bank Series and KFC T20 INTL matches from the following ticket agents: Matches in NSW, SA, VIC, TAS and ACT: ticketek.com.au/cricket Matches in WA and QLD: ticketmaster.com.au/cricket

NEWS

“The program changed my life. I’m a healthier, fitter person and my wife and I are much more active.”

A WEIGHT

LIFTED

Weighing in at 110kg, the significant pressure on his knees was a major cause of pain for Bupa member Geoff Russell, 62, who has osteoarthritis.

Geoff’s painful knees were making it difficult for him to do the things he had previously enjoyed and taken for granted. So, his orthopaedic surgeon referred him to Bupa’s Integrated Osteoarthritis Management Program, developed with the help of Bupa’s medical team and run by Healthy Weight for Life. The program is available to eligible Bupa members at no additional charge and aims to help participants increase their mobility, manage pain, lose weight and improve their fitness. For some members this means improved fitness for surgery and better surgical outcomes. Others have found once their symptoms have improved they don’t have to undergo surgery. As well as taking up a simple, home-based exercise and strengthening program specifically for his knees, Geoff ate a low-calorie and portion-controlled diet with the aim of losing weight and taking the pressure off his knee joints. The 18-week program was broken up into three six-week phases: • Phase 1: Weight loss (up to six percent of starting weight), reducing joint load and pain, making it easier to move. • Phase 2: Continued weight loss (up to 10 percent) and exercise to reduce pain and improve joint function.

• Phase 3: Maintenance of a stable

weight and increased exercise for long-term joint function and strength. Geoff and his wife supported each other through the program and were amazed by the results. By the end of Phase 1 Geoff had lost 14kg and was enjoying regular walks. By the end of Phase 2 he was jogging 6km with hardly any knee pain. Now, after finishing the program? He’s 23kg lighter, he’s lost his beer gut and is training for a 10km fun run. As a result of his lifestyle changes, Geoff has developed strong, more mobile knees and has experienced significant pain relief. “On week 16 of the program I had a fire drill at work and walked down 20 flights of stairs without any pain. I was amazed!” he says. “The program changed my life. I’m a healthier, fitter person and my wife and I are much more active. We regularly go on bush walks and I’m keen to take up kayaking. I recommend the program to anyone with osteoarthritis who is overweight or unfit. You will be well rewarded.” For information, visit bupa.com.au/osteoprogram Jan u ary 2013 • S h i n e M ag a z i n E 1 3

AUSTRALIAN

PRACTICAL IDEAS FROM THE EXPERTS

b o dy

BODY

This article has been reproduced with permission from Healthy Food Guide magazine, available in supermarkets and news agents nationwide. The contents may not be reproduced in any form, either in whole or part, without written permission from Next Media Pty Ltd.

Eating well isn’t just about selecting the healthiest ingredients – how you cook them is just as important, says nutritionist and Healthy Food Guide magazine contributor Bronwen King.

top tips for healthy cooking

any a healthy dish has lost its way between the pantry and the plate. A splash of oil here, a dash of salt there, and before you know it your once-healthy meal has transformed into a not-so-healthy (or downright bad-for-you!) one. Of course, a healthy meal starts with healthy ingredients: lean meat, fish, vegetables, fruit, low-fat dairy, nuts, seeds and legumes. But they need to be cooked in a way that maintains or enhances their nutritional value. Use the following techniques to make the most of your fresh ingredients and you’ll have a meal that ticks the right boxes.

1 4 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

Why is it healthy? Steaming generally only involves water and heat, so there is no added fat or kilojoules. And since there is little liquid involved, the nutrients in the food don’t leach out into the cooking water. Beware of… Over-steaming, as this can break down the texture of food and affect its colour, taste, appearance – and most importantly, its nutritional value. If you steam your food (particularly veg) until it becomes mushy, you lose a whole host of nutrients. The trick is to steam vegies for only a few minutes – so they are brightly coloured and tendercrisp. When steaming fish, it should be just cooked through. For Perfect steaming every time l Equip yourself with a suitably-sized steamer pot and/or covered microwave dish. l Ensure you have enough cooking liquid in the bottom of your pot so that it doesn’t boil dry; this will prevent ‘smoked vegetables’. l Watch your food closely to ensure it doesn’t overcook. Your food should be ‘lightly steamed’ – still slightly crunchy and the colour, shape, taste and nutrient value is retained.

Steaming GOOD TO USE FOR l Vegetables like zucchini, leeks, carrots, brussels sprouts, asparagus and particularly broccoli, cauliflower and cabbage l Fish, mussels and other shellfish l Vegetable or lean meat-filled dumplings Steaming is a simple technique that you can do either on the stovetop or in the microwave. On the stove, steaming involves cooking food in a perforated basket or steamer pan over boiling water (or other liquid). Microwave steaming involves heating the water molecules in the food (and any added liquid) so they turn into steam to cook the food. An advantage of microwave steaming is the quick cooking time – which means you lose a minimal amount of nutrients (the longer you cook vegetables, the more nutrients are lost).

poaching GOOD TO USE FOR l Chicken, fish, stone fruit, pears and apples. Poaching involves gently simmering food in water or a flavoursome liquid – like reduced-salt stock, wine, vinegar or juice – until it is cooked through. Why is it healthy? When you‘re poaching food in water, you aren’t adding kilojoules or fat. If you plan to use the poaching liquid as a sauce or broth, be sure to use reduced-salt or reducedsugar liquids, or dilute them with water.

FOR PERFECT POACHING EVERY TIME l Bring your poaching liquid to a simmer, add meat or fruit and cook until it’s tender, but not overcooked. To add more flavour to meat, try combining white wine with a little reduced-salt stock. l When poaching fruit, use fruit that is almost overripe to reduce the amount of sugar you need to add, and enhance the flavour with fruit juice, vanilla pods or wine.

Stir frying GOOD TO USE FOR l Lean, tender cuts of meats such as beef, lamb back strap, pork fillet, chicken breast or kangaroo steak l Prawns, calamari, firm white fish l Tofu l Vegetables cut into small pieces This popular cooking method involves quickly cooking meat and/or vegetables in a wok or frying pan over high heat. Why is it healthy? Stir-frying requires only a spray of oil, which keeps the added fat and kilojoule count low. Since vegetables are cooked

What about frying? Any cooking method that involves fat or oil has the potential to be unhealthy. A little olive or vegetable oil may have some health benefits, but when it comes to fats, less is always best. Use good quality, non-stick pans to help keep the need for added fats to a minimum.

What about boiling? Boiling vegetables for too long can not only result in lost nutrients, but over-boiled vegies are often colourless, tasteless and usually left on the plate uneaten. However, quickly boiling vegies in a small amount of unsalted water can be a healthy way to cook vegies. for just a few minutes, they retain their nutrients as well as their texture, flavour and colour. Beware of… Using too much oil – spray oil is the best option. If you need more liquid, add a little water or reduced-salt stock. l Overcooking meat and veg, as they generally only need a few minutes to cook, especially when they’re thinly sliced. If using vegetables that take a while to cook (such as cauliflower and broccoli), steam them lightly first. l Add in the vegies that will take the longest to cook first (such as broccoli and carrots), then add the vegies that don’t take as long to cook (onion, capsicum and mushrooms). l

FOR PERFECT STIR-FRYING EVERY TIME l Use a non-stick pan or wok which retains heat well, lightly spray with oil and place over high heat before adding meat and/or vegetables. l Stir-fry meat or tofu first and remove from the wok before adding vegetables. Add spices or sauce(s) to the nearlycooked vegetables, then return the meat or tofu to the pan and cook for a few minutes longer to finish cooking.

Why is it healthy? Cooking foods quickly over or under high heat maximises flavour and avoids major nutrient loss. Both methods require adding very little (if any) fat, which helps keep the kilojoule and fat intake down. Beware of… l Grilling meats without allowing the fat to drain away. This essentially shallow-fries the meat, which can lead to a higher fat consumption. l Overly charring your food. While many people like the taste, some studies have linked heavy charring to an increased risk of cancer. While the odd charred sausage, steak or capsicum shouldn’t be a cause for concern, if you barbecue or grill regularly you need to avoid charring food too often.

b o dy

Beware of… Using very salty or sweetened liquids – they can draw liquid out of the food, making it dry, as well as depleting foods of their taste and nutrients. Plus, using that sweet or salty liquid as part of your dish can significantly increase your sodium or sugar intake.

FOR PERFECT GRILLING AND BARBECUING EVERY TIME Ensure your barbecue is clean and hot before adding food. Non-stick surfaces eliminate the need for added oil or fat. l Trim excess fat from meat before cooking and ensure that the fat can drip away as your food cooks. When grilling in the oven, place food on a rack over a foil-lined tray. l Lightly spray vegetables with oil. l Marinating meats before cooking can have a tenderising effect as well as adding flavour. Avoid marinades that are heavy on oil or fat though – try using pineapple juice, balsamic vinegar, lemon juice, garlic and herbs.

grilling & BARBECUING GOOD TO USE FOR l Lean, tender cuts of meat such as beef steak, lamb chops and pork chops l Skinless chicken breasts and thighs, kebabs, lean sausages l Vegetable slices/chunks like eggplant, capsicums, zucchini and tomatoes l Whole corn cobs l Fruits like halved nectarines, peaches, mangoes or bananas Grilling involves cooking meat, vegetables and/or seafood under direct heat, while barbecuing involves cooking over direct heat.

One food, SIX cooking methods The choice of cooking method affects overall fat content. Nothing illustrates this better than a potato! Per 100g potato shoestring fries fat ... 15g baked jacket potato fat ... 0.3g potato chips fat ... 30g fat chips from a fish & chip shop fat ... 9g peeled & roasted potato fat ... 5g oven-baked wedges fat ... 6g

Jan u ary 2013 • S h i n e M ag a z i n E 1 5

b o dy

Crunchy sesame chicken and noodles Serves 4 Prep: 15min Cook: 15-18min

healthy meal ideas Why not try some new cooking techniques using these recipes. Food photography ian wallace

1 tablespoon salt-reduced soy sauce 1 tablespoon oil 1 clove garlic, minced 1 teaspoon chilli flakes 1 tablespoon sesame seeds 500g chicken breast fillets, cut into strips 220g dried egg noodles 2 green onions, sliced 400g mushrooms, sliced 1 tablespoon ginger, minced 1 fresh chilli, sliced (optional) ½ head cabbage, shredded

Zesty chargrilled salmon and veg SERVES 4 Prep: 10min Cook: 15–20min Gluten-free Dairy-free Diabetes-free

Step 2 Spray potatoes, asparagus and tomatoes with oil and place on barbecue or chargrill pan. Grill potatoes for 3-4 minutes each side, or until lightly charred, and grill asparagus and tomatoes for four minutes, until asparagus is tender-crisp and tomatoes are slightly wilted. Remove from heat and drizzle with balsamic vinegar. Step 3 Combine oregano and zest; sprinkle over salmon. Grill salmon for 2-3 minutes each side (for medium). Serve with grilled vegies, lemon wedges and salad.

PER SERVE (including 2 cups salad) 1460kJ/350cal Sugars 4.2g Protein 35.3g Fibre 5.5g Total Fat 11.9g Sodium 89mg Sat Fat 2.5g Iron 3.2mg Carbs 21.5g Calcium 59mg 1 6 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

Subscribe to Healthy Food Guide magazine by 31 March 2013 to get your special Bupa 10% discount (over 24% off the retail price), and you’ll receive a free 5pm Panic booklet which has more than 30 popular, healthy, quick and easy meals ready in 30 minutes or less – perfect for weeknight meals in a hurry.

PLUS ...

WIN

500g (about 4 large) potatoes olive oil spray 2 bunches asparagus, trimmed 250g cherry tomatoes 2 tablespoons balsamic vinegar 2 teaspoons dried oregano 2 teaspoons lemon zest 4 x 150g salmon fillets, skin off lemon wedges, to serve large green salad, to serve

Step 1 Preheat a barbecue or chargrill pan to high. Prick potatoes with a fork and microwave on high for four minutes. Set aside to cool before cutting into 1cm slices.

exclusive member offer!

7 nights in fabulous Fiji

Step 1 Combine first five ingredients in a bowl. Add chicken and stir to coat. Set aside. Step 2 Cook noodles according to packet instructions. Drain. Step 3 Place a frying pan over medium-high heat. Add chicken and marinade and stir-fry 8-10 minutes, until cooked though. Remove from pan and keep warm. Step 4 Add onions, mushrooms, ginger and chilli to pan. Stir-fry for two minutes. Add cabbage and stir-fry until softened. Add chicken and noodles to pan. Stir to combine, then serve.

PER SERVE 1870kJ/450cal Protein 39.0g Total Fat 14.3g Sat Fat 2.9g Carbs 36.2g

Sugars 4.0g Fibre 8.9g Sodium 332mg Iron 2.0mg Calcium 57.7mg

If you subscribe by 20 February 2013, you’ll be entered into the draw to WIN one of two 7-night stays in fabulous Fiji, staying in 5-star luxury thanks to our friends at the Outrigger on the Lagoon – Fiji and with flights courtesy of Escape Travel. Visit healthyfoodguide. com.au/bupa to subscribe or call 1300 361 146. The Promoter is nextmedia Pty Ltd (ABN 84 128 805 970) of level 6, Building A, 207 Pacific Highway, St Leonards NSW 2065. Authorised under: NSW Permit No. LTPS/12/09125. Vic Permit No. 12/2801. ACT Permit No. TP 12/04142. SA Licence No. T12/2144. Visit www.mymagazines. com.au/fiji for full terms and conditions.

Your

B O DY

od per folist Sushopping Are you familiar with your super foods? Super foods have a range of health benefits due to their nutritional content. Of course, there are many more than those listed below, but as a start – try adding these five to your shopping list and see just how easily they can be incorporated into your diet. by BUPA DIETI t IAN G e m m a C o s g r i f f

Salmon

Why? Keep your heart healthy with omega-3 fatty acids found in oily fish such as salmon, tuna, blue eye travalla and sardines (among others). These omega3s can help prevent the development of heart disease. As a first step, aim to eat 150g of oily fish two to three times a week to meet the Heart Foundation’s recommendation.

How? Salmon is a great, fresh, summery meal choice. For dinner, grill some tasty salmon and vegetable skewers on the BBQ, or consider salmon patties as a healthy lunch option.

Yoghurt

Peaches

Tomatoes

Avocado

Why? It’s a fantastic source of protein and calcium – both of which are important for maintaining and building bone strength. Yoghurt can help keep healthy tummy bacteria happy. It’s also a great replacement for high fat cream or ice cream – just watch out for sugar that may have been added to maintain a good flavour. (Use FoodSwitch to check the label – bupa.com. au/foodswitch)

Why? A good source

Why? They contain

Why? A great natural

of vitamin C and beta carotene, which are good for strengthening the skin, and fibre for improving bowel and heart health. They also act as antioxidants which may help to prevent cancer. The other great thing about peaches, and most fruit in general, is that they’re low in energy (kilojoules or calories), making them a fantastic snack that can help with weight management.

the ‘phytochemical’ lycopene – a type of naturally occurring chemical promoted for the prevention of many health conditions, including some cancers, heart disease and high-blood pressure.

source of healthy fats – particularly monounsaturated fat. To aid in the prevention of plaque build-up in your arteries, it’s important to reduce your intake of saturated fat and replace it with mono- and polyunsaturated fats.

How? Enjoy low-fat

How? Take peaches

yoghurt as a snack, on your breakfast cereal or with your favourite dessert. You can even make healthier baked treats like banana and yoghurt muffins!

with you to the beach for a snack this summer, or toss them through a chicken salad.

How? Try your tomatoes as a homemade salsa with a barbecued fillet of tuna or barramundi, or simply take a punnet of cherry tomatoes with you when you’re on the move to snack on throughout the day.

How? Avocado is great in salads, pastas and on homemade pizzas, but is also a great spread substitute – smear some avocado on your toast with a little lemon juice and a sprinkle of pepper and you have a satisfying, filling breakfast.

NEED TO KNOW MORE? Check our website for more super foods at bupa.com.au/superfoods Jan u ary 2013 • S h i n e M ag a z i n E 1 7

b o dy

asthma at bupa.com.au/healthguides l Be familiar with your own triggers. Everyone’s are different. Some common triggers are pollen, pets and smoke. You can plan ahead if you know they’re around (eg stay indoors as much as possible when the pollen count is high). l See your doctor for regular checkups so that you can work together to monitor your asthma.

Q: What is an Asthma Action Plan? A: An Asthma Action Plan is a

Q&A

Managing asthma

If you or a family member lives with asthma, it doesn’t have to take over your life. Follow our guide to help you keep it under control. by m e l a n i e h e a r s e

id you know around two million Australians have asthma? That’s about one in 10 people (both adults and children). People with asthma have sensitive airways. When exposed to certain triggers, the airways narrow, and this makes it hard to breathe. Key symptoms include shortness of breath, wheezing, chest tightness and a dry, persistent cough, particularly at night or early in the morning; or with exercise or increased physical activity. While lack of information or selfmanagement skills can increase the risk of worsening symptoms or lead to a severe attack, good asthma management is important for good health. Shine asked Michele Goldman, the CEO of Asthma Foundation NSW, for her tips on how to effectively manage asthma.

1 8 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

Q: What steps can I take to help manage asthma? A: Knowing what medication you need to take, how much, and when and how you should take it is vital to successfully manage your asthma. Your doctor will work with you to find the right medication - and regular check-ups to review your asthma plan are important too. The Asthma Foundation recommends the following: l Stick to your medication program even when you feel well. l Make sure you know how to use your inhaler properly – many people don’t. Your doctor, nurse or pharmacist can check your technique or see for yourself by watching the Foundation’s inhaler technique videos at asthmafoundation.org.au l Follow a written Asthma Action Plan developed by you and your doctor. l The more you know about asthma, the better equipped you are to take control. Talk to your GP, call the Asthma Foundation Information Line on 1800 645 130 or download Bupa’s guide on managing

personalised summary of the best way to manage your asthma with medicines and self-management techniques. It has clear instructions about what to do if your asthma is worse, including when to change the amount of medication you take. It also gives you important information about when to see your GP or go to hospital for emergency medical help. If you don’t already have a plan, you can work with your doctor to develop one – a good start would be to use the plan at the back of Bupa’s Managing Asthma guide (bupa.com.au/healthguides) or the Asthma Foundation’s template plan (asthmafoundation.org.au/asthma_ action_plan.aspx).

Q: How can I prepare myself for an attack? What should I carry with me? A: Relievers are fast-acting medications that give quick relief of asthma symptoms, and everyone with asthma should carry one in case of an attack. If you find you need to use your reliever three or more times a week, other than before exercise, see your doctor as this suggests you may need to better manage your asthma.

how can we help? If you live with asthma, you might find our Managing Asthma guide helpful. This is one of nine guides that members can access on a range of different conditions including diabetes, arthritis and coronary artery disease. Find them online at bupa. com.au/healthguides or call us on 134 135 to get your copy.

s p i r it CAR INSURANCE

N O B O DY C A R E S A B O U T YO U R C A R LIKE WE DO Our comprehensive car insurance includes^: ° new for old replacement ° your choice of repairer ° accommodation or transportation costs covered ° low kilometre discount options. Join now and receive a $75 Bupa Cash Card#. Offer ends 31 March 2013.

FO R MO RE I N FORMAT ION Call us on 1300 556 874 Visit bupa.com.au/shine-car

OF F CE R AN

S INSUMEMBER R A A C BUP FO R

Drop by your local Bupa centre

Jan u ary 2013 • S h i n e M ag a z i n E 1 9

life How’s your

brain health? Dementia is on the rise in Australia as our population ages. However, it’s never too late or too early to take some proactive steps to reduce your risk of developing the condition. by L i s a S t a r k e y

2 0 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

ementia is not a normal part of ageing. It’s a disease with, as yet, no known cure. It’s already the single largest cause of disability in Australians aged 65 and over, with almost 280,000 of us currently living with the condition. This is expected to increase dramatically to almost one million by 2050. Within two decades, Alzheimer’s Australia suggests it will become the third greatest source of health and residential aged-care spending. But no matter how old you are, there are a number of simple steps you can take to reduce your risk. “Brain function can be improved and protected at any age,” says Suha Ali, National Dementia Risk Reduction Manager at Alzheimer’s Australia. It’s not just about your brain either. Research is increasingly showing the close links between your physical health and your brain. You need to look after your entire body. According to Dr Michael Valenzuela, Head of the Regenerative Neuroscience Group at the University of New South Wales, “We are learning that there is a wide range of lifestyle choices

Developed by Alzheimer’s Australia and Bupa Health Foundation, the world-first BrainyApp – available on both Apple and Android devices – incorporates the very latest research on dementia. The app allows people to take a brainheart health survey which provides suggestions and ideas about how to improve your physical, mental, dietary and social aspects of life. It also encourages users to build brainheart points by staying physically and mentally active, socialising and sharing points with family and friends, and sharing their progress on Facebook. To find out more, visit brainyapp.com.au

and activities that can improve brain health, and which in turn may reduce the risk of dementia”.

A whole-body approach So, what can you do to keep your mind sharp? Firstly, being fit and healthy matters. Ali emphasises, “Being physically active is important” and recommends 30 minutes of exercise a day. In terms of your diet, avoid too much saturated fat and eat fish as well as plenty of vegetables and fruit. And you need to look after your heart. What’s good for your heart is good for your brain, according to Alzheimer’s Australia. Get your blood pressure, blood glucose and cholesterol regularly checked as high blood pressure, diabetes and high cholesterol increase your risk of dementia. Maintaining a healthy body weight is important too: being overweight or underweight in your midlife is associated with an increased risk of developing dementia.

Be proactive Keeping your brain active is important too – keep mentally stimulated and engage in social activities. Join a club or community group or become a volunteer. Evidence tells us that higher social interaction in later life is associated with lower risk. “Social engagement helps to build connections between the brain cells,” explains Ali. Regularly challenging your brain with new learning builds healthy brain cells. Find new ways to keep your mind active,

case study Paula Senese (pictured) has faced the challenge of caring for a loved one with dementia. Her mother lives with the condition. About 10 months ago Paula was able to get her mother into a Bupa Aged Care Services home in Greensborough. “It is very reassuring to know that she is in a place where she’s being cared for appropriately,” she says. Despite being in a full-time care facility, Paula’s mother still tries to do as much for herself as possible. But, as Paula says, “It’s important to allow people suffering with dementia to make choices. There are risks but you can’t wrap them up in cotton wool. You have to allow a certain sense of independence.”

How to care for someone with dementia Activities can help re-establish old roles – make use of skills

that haven’t been forgotten, such as watering the garden or buttering bread.

LIFE

BrainyApp

such as taking up a new hobby or enrolling in a course with a topic you’re interested in, such as cooking, computing or painting. Tackle jigsaws, crosswords, number or word puzzles; learn to play a new instrument or speak a new language; travel… the choice is yours. Taking steps to reduce your risk of developing dementia doesn’t have to be difficult. The key is to challenge yourself often and keep learning throughout your life. And, as Ali says, “It is better if it’s something you really enjoy because you are more likely to sustain it.” Alzheimer’s Australia suggests that brain-training games and apps can improve cognitive function and even general brain function. Their website – yourbrainmatters.org.au – has links to lots of free puzzles and brain games. Doing puzzles daily is good, but as Ali points out, “It’s important to challenge your brain with a whole range of activities. “It’s not just about brain training or doing a sudoku puzzle a day,” she says. “The message is about a holistic approach. Try to do a broad range of activities, not just one thing. Going for a walk or going shopping with friends can be just as beneficial.” l

Choose activities that provide relaxation and pleasure –

a person with dementia may enjoy an outing even though they may quickly forget where they have been. Prepare a safe working area – people with dementia often have difficulty with visual perception and co-ordination. Ensure that surfaces are uncluttered and free of distractions and noise.

Consider times of the day

when the person is at their best for certain activities, such as a daily walk or gardening.

Give them an emotional outlet – for many people, music or contact with babies, children or animals generate positive feelings. Excellent memories of past events are often kept and looking through old photos, memorabilia and books helps them recall earlier times.

Involve them in sensory experiences, such as hair

brushing, massage, using oils or patting a pet. Promote movement – people with dementia retain movement long after other abilities have diminished. Take a walk together, watch or take part in dance classes, or hire an exercise bike for rainy days. Consistency is important – so a routine can be beneficial. It can be helpful to write out an activities care plan if different people are caring for the person with dementia. Don’t give up – mistakes and failures will happen, but don’t let the person with dementia feel like a failure. Keep trying.

need more help? See our suggestions for keeping your brain sharp at bupa.com.au/braintips Did you know that Alzheimer’s disease is the most common type of dementia? Learn more about it at bupa.com.au/alzheimers Jan u ary 2013 • S h i n e M ag a z i n E 2 1

LIFE

What is it anyway?

Fabulous

fibre Do you get enough fibre in your diet? We look at why it’s so important to include in your diet. by A n g e l a T u f v e s s o n

ave you eaten enough fibre today? If you’re like most Australians, chances are you don’t know how much fibre you need each day, let alone whether you’ve chowed down on enough fibre-rich foods. For adults, at least 30g of fibre a day is recommended for good health for men and 25g for women, yet most people only eat about two thirds of the fibre they need.

Fibre is found in the indigestible parts of plant-based foods. Foods from animal products such as meat, fish, eggs and dairy contain no fibre at all. “There are two main health benefits that you get from fibre due to the two types of fibre that exist – happy bowels as well as happy hearts,” says Bupa dietitian Gemma Cosgriff. Insoluble fibre is the more well-known of the two – it helps keep the digestive system healthy by helping to prevent constipation, haemorrhoids, symptoms of irritable bowel syndrome and diverticular disease. Insoluble fibre can’t be digested in the small intestine like other nutrients and instead moves largely unchanged into the large intestine where it is fermented by friendly bacteria. It’s often called ‘roughage’ as it absorbs water to bulk up the contents of your bowel, making it easier to move through your digestive system. The other type, soluble fibre, keeps you regular by softening the contents of the bowel as well as helping to lower LDL (bad) cholesterol levels in the blood, which reduces the risk of heart disease. It can also help the body feel full after eating and can help stabilise blood glucose levels in people with diabetes.

Reap the rewards A healthy digestive system is the principal advantage of a high-fibre diet, but a fibre-rich diet is also linked to a reduced risk of some of our most widespread chronic conditions. The evidence that soluble fibre protects the body from heart disease – the leading cause of death in Australia – is very strong. For people with diabetes, enjoying a high-fibre diet can help manage the condition. “Having enough fibre in your diet can help with diabetes management because it can help to slow the absorption of glucose in the blood stream,” says Cosgriff. Research also suggests that eating a high-fibre diet reduces the risk of developing type 2 diabetes. If your goal is weight loss, fibre is a trusty ally. “When you’re eating high-fibre foods it slows down the speed at which the food goes through your digestive tract to keep you feeling fuller for longer,” says Cosgriff. And a high-fibre diet is said to be associated with a reduced risk of bowel and colon cancer.

Fibre-rich foods Lentils • Chickpeas • Four-bean mix • Brown rice • Wholemeal bread • Peas • Oats or muesli 2 2 S h i n e M ag a z i n e • Ja n u a ry 2 0 13

Here’s how you can meet the recommended daily intake of fibre Breakfast ½ cup natural muesli 5g Morning tea Banana or orange 2.5g Lunch Sandwich with 2 slices of wholemeal bread 4g (optional extras - ½ cup baked beans, cheese and avocado = 7.5g) (optional extras - apple or pear = 3.5g) Afternoon tea ¼ cup almonds 3.5g 1 tablespoon sultanas 0.5g Dinner Stir fry with: 1 cup cooked brown rice 2g Meat or chicken 0g ½ cup broccoli 2g cup carrots 1.5g ½ medium capsicum 0.5g ½ cup canned corn 2.5g Total Women 25g Men (with optional extras) 36g

Culinary choices What can you eat to boost your fibre intake? High amounts of fibre are found in wholegrain breads such as mixed grain, rye and sour dough; wholemeal cereals like oats, barley and brown rice; legumes (also known as pulses) including lentils and chickpeas; and fruits and vegetables. [See below for more fibre-rich foods]. However, gastroenterologist Professor Terry Bolin, President of The Gut Foundation, warns that not all vegetables are rich in fibre. “There’s a great deal of misunderstanding about fibre and where it comes from,” he says. “Many people believe that fibre comes from salad, for example, and almost none comes from salad. You need to know which vegetables are high-fibre. Peas, beans, broccoli and corn are good choices.”

too much fibre? It’s important to increase your fibre intake slowly, as a sudden switch can lead to abdominal pain and flatulence. What’s more, very highfibre diets of more than 40g a day have been linked with decreased absorption of minerals such as iron, zinc and calcium. So take it slow and aim for a healthy 30–35g daily. And remember to drink enough fluid when you eat more fibre than you’re used to – otherwise any additional fibre in your body can prevent you gaining the intended benefits.

LIFE

Are you getting enough fibre?

Cosgriff says soluble and insoluble fibre-rich legumes are one of the most concentrated forms of fibre. “If you’re having soup, stew or minced meat-based dishes for dinner, add legumes, such as four-bean mix, chickpeas or kidney beans. This also means you’ll extend the meal in addition to getting that added fibre.” At breakfast time, swap cereals like cornflakes or puffed rice, for bran-based ones or muesli, and fruit juice for a piece of fruit, if possible with the skin left on (most of the fibre in fruit can be found in the skin). For lunch, switch to wholemeal or wholegrain breads and brown rice. And in between meals, snack on fruit, nuts or wholemeal crackers. If in doubt, read the nutrition panel on packaged foods. Children need 10g of fibre a day, plus an additional gram each year as they age. And Cosgriff suggests keeping the little ones interested with a new vegetable for dinner each night, adding legumes to spaghetti bolognese and serving high-fibre cereals at breakfast instead of high-sugar varieties. This is important as research shows our kids, like adults, aren’t eating enough fibre. “Many children have abdominal pain, constipation or diarrhoea that is largely linked with the fact that only one in 10 will have a high-fibre breakfast cereal a day,” says Professor Bolin.

Lentil bolognese Try this easy-to-make, high-fibre recipe for a nutritious mid-week supper. Ingredients Serves 4

1 cup brown lentils 1 brown onion 2 cloves garlic 200g mushrooms 2 zucchini 1 large carrot 2 sticks celery 2 bay leaves 1 tsp oregano 400g tin diced tomatoes 4 tbs tomato paste 2 cups water 1 tsp honey 1 tbsp soy sauce Method Lentils can be soaked in water for one hour before use. Drain soaking water from lentils, rinse well and drain again. Finely dice the onions and crush the garlic. Sauté the onions and garlic in a little water in a heavy-based medium saucepan until transparent and soft. Clean and cut the mushrooms into quarters. Wash and trim the carrot and zucchini and grate. Wash and trim the celery and slice finely. Add the lentils, mushrooms, carrot, celery, zucchini, bay leaves, oregano and water to the pan. Stir well and bring to the boil. Simmer, uncovered, until the lentils are tender (about 45 minutes). Stir occasionally to check there’s enough liquid and that the sauce is not sticking to the bottom of the pan. Stir in diced tomatoes and tomato paste. Bring back to the boil, stirring occasionally. Add soy sauce and honey, and adjust seasoning. Remove bay leaves. Mix the sauce with a hand-held blender if you would like it to be a creamier consistency. Serve with the pasta of your choice.

Read about how to get more fibre in your diet at bupa.com.au/fibre

Source: Eat Well: Be Well – Recipes from The Gawler Foundation Kitchen

• Bran-based cereal • Broccoli • Artichoke • Corn • Pear, with skin • Apple, with skin • Raspberries • Brussels sprouts Jan u ary 2013 • S h i n e M ag a z i n E 2 3

li f e

Workouts that work for you The turn of a new year always focuses the mind on the things you should be doing such as working out. Read our top tips on how to include more exercise in your life. by c h a r m a i n e y a b s l e y

2 4 S h i n e M ag a z i n e â&#x20AC;˘ Ja n u a r y 2 0 13

have shown that you’ll still benefit from working out even if you’ve been sedentary all your life. Plus, you’re likely to find plenty of exercise buddies. A 2011 study in the UK found that the average over 50s are more active today than they were during their 20s. l

track your workout Make the most of your workout and stay motivated with our mobile exercise apps: Fitness app: Test yourself across four key areas: flexibility, balance, core stability and strength. The app can also suggest a personalised four-week plan, with your strengths and weaknesses in mind, to help improve your fitness. Running app: By entering just a few basic details (age, height, weight, etc), this app will help you set a personal running goal with an appropriate training program for your ability. Find these and our other apps at bupa.com.au/apps

need more help? Finding it hard to stay motivated to exercise? See our special feature on pages 4-7 for advice on setting and achieving your new year goals.

... how to get moving and ways to get started

z Let’s get physical. Research has found that aerobic exercise for sedentary people improves cardiovascular function regardless of prior physical conditioning. “Try swimming, brisk walking, cycling or gentle aerobic classes,” says Professor Norton.

z Just get started. “Set yourself a small goal of 10 minutes walking a day, and increase by five-minute increments every week, until you’ve reached a personal goal of 45 minutes or more,” recommends Professor Norton. Research suggests that people over the age of 50 who do moderate-intensity exercise (such as walking briskly) for 50 minutes, three days a week, can improve mentalprocessing abilities to help protect against dementia. What’s more, regular exercise, particularly the cardiovascular kind (eg walking, running or cycling), three to five days a week for about an hour a session, will help turn back the time for your heart health.

Try t’ai chi. Exercise isn’t just about pounding the streets. The benefits of stretching or slow-movement exercises are well documented, and are just as beneficial as other forms of working out. T’ai chi – a gentle form of exercise long practised in China – is especially beneficial for your joints. “It’s non-jarring, so usually involves less joint pain afterwards,” says Professor Norton. It also co-ordinates breathing and the position of the entire body to move slowly to create various poses, all of which help pump oxygen throughout the body, as well as giving you a wonderful,

all-over stretch. Recent research has found that t’ai chi can help reduce arthritic pain and may also help beat depression. When researchers at the University of California combined a weekly t’ai chi exercise class with a standard depression treatment for a group of older people with depression, they found greater improvement in their mood – along with improved quality of life, memory and thinking, and energy.

li f e

hether you’re walking each day, cycling or even signing up to do a charity run, exercise is one of the most important things you can do for your health, whatever your age. Numerous studies show that regular exercise – 30 minutes a day, most days of the week – can help reduce your risk of heart disease, obesity and diabetes, alleviate symptoms of depression and prevent some cancers. It’s also really good for your strength and balance, helping to reduce the risk of falls. “Once the children have left home, you’ve got more time than ever on your hands to get fit,” says Kevin Norton, Professor of Exercise Science at the University of South Australia. And it’s never too late. Even if you haven’t exercised regularly, the good news is that it’s never too late to don those exercise shoes. Studies

z What about yoga? No matter what kind – whether it’s ashtanga, iyengar or Bikram – yoga has been found to be beneficial for many age groups. In the older age group, studies have shown that yoga can help people recuperate from cancer, treat back pain, and improve your overall mood.

z Be social, be healthy. “Research has shown that keeping yourself busy, socially connected and alert are just as important as exercise,” says Professor Norton. “Join a walking group or exercise class with other people the same age. It’s a great way to meet new friends, as well as stay healthy.” Many councils run free or reduced-fee exercise groups. If there isn’t one near you, post a notice at your local supermarket or library and start your own.

Get a pet. “Dog owners can gain extra health benefits by walking their dogs every day,” says Professor Steve Selig, Director of Curriculum, Exercise and Sports Science Australia. A Michigan University study found that dog owners were 34 percent more likely to reach their daily exercise target.

Jan u ary 2013 • S h i n e M ag a z i n E 2 5

li f e

 Cable Beach, Broome, WA At the top end of Western Australia and not far from the Northern Territory border, Cable Beach stretches out for 22km in the sacred and remote Kimberley region. Watch the sky melt like honey across the water night after night and try out any of the unique holiday delights, from camping on the beach and dining on fresh ‘barra’ (barramundi) burgers to taking a sunset ride with camels along the sand. Accommodation options are plentiful: from five-star hotels to camping, with many holidaymakers heading to Broome in a four-wheel drive so they can easily explore the plentiful attractions including the Malcolm Douglas Broome Crocodile Park. Nearest airport: Broome

Beach

BEAuties

Australia has some of the most beautiful beaches in the world. So whether you’re looking for white sand, great surf or a gentle swim with the kids, leave your passport at home and explore our pick of amazing coastal locations. by l o u i s a d e a s e y

 Byron Bay, NSW

 Rosebud, VIC An oft-ignored jewel in the Victorian coastline, not far from the better-known Mornington and Sorrento, Rosebud beach is usually gentle enough for families to spend the day dipping in its warm, shallow waters. With plenty of camping spots nearby as well as the option of renting a house, Rosebud is an ideal Mornington Peninsula getaway. There are plenty of shops and amenities in Rosebud for self-contained accommodation options, or if you’re 2 6 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

Rosebud beach

looking for a bit more luxury, nearby Sorrento and Rye offer more options. For kids, a trip to the Ashcombe Maze is a must, while adults can relish a soak in the relaxing Peninsula Hot Springs (just a 10-minute drive away). Nearest airport: Tullamarine

VERY FEW placeS epitomise Australian surf culture more than Byron Bay, perched on the country’s most easterly point. Surfers gravitate to the region for the abundant breaks at The Wreck, The Pass and Wategos, where bottlenose dolphins flip and fly alongside. Surfing is definitely the biggest attraction of Byron but families with children can head to the milder waters of nearby Belongil Beach and Clarkes Beach for a calming paddle. Cheaper accommodation options are on offer at Brunswick Heads or Suffolk Park, with The Byron at Byron or The Atlantic offering luxurious possibilities. Ensure you rise early and head up to Cape Byron Lighthouse at dawn one day, and see the sun rise. You won’t regret it. Nearest airports: Ballina Byron and Gold Coast

How to stay healthy in the sun Health issues can throw a dampener on any holiday, so be aware of the following:

LIFE

Beautiful Byron Bay in New South Wales

Slip, slop, slap, seek and slide: As we all know,

 Robe, SA

 Mission Beach, QLD Around 150km south of Cairns in the Tully region of Far North Queensland, Mission Beach is a small fishing village flanked by nearby tropical fruit farms and rainforests, and fast becoming one of our most recognised tourist destinations to rival the better-known Port Douglas. The beaches are postcard-perfect: think white sand and turquoise waters flanked by coconut palms, and the town is small enough to feel like a tropical island. Due to the high heat and humidity all year-round, water-based activities are plentiful. Mission Beach offers excellent snorkelling, boating, fishing, sailing, birdwatching and general lolling about on the sand. From resorts to caravan parks, there are accommodation options to suit a variety of budgets. Make sure you include a trip to the nearby Murray Falls and Jumbun Aboriginal Community. The Jumbun people also take private tours into the rainforest. Nearby airport: Cairns

If you’re after a beach sojourn away from the crowds and with milder days, the old fishing port of Robe in South Australia offers a quiet escape with stunning coastal views. Part of the Limestone Coast, Robe sits on Guichen Bay, roughly 350km south east of Adelaide. History enthusiasts will enjoy the dozens of historic buildings preserved from the 1800s, while foodies are catered for with loads of local cafés and eateries. Make sure you head out onto the cliff track between Long Beach and Robe for the best views of the coast. Or for a picnic to remember, pitch a rug on the beach and enjoy a freshly caught cray and a glass of white from the nearby Mount Benson wine region. Accommodation options vary from camping (four-wheel drivers can even drive on Long Beach) to friendly motels and hotels. Nearest Airport: Millicent

enjoy a worry-free bre ak As a Bupa member you’ll receive a 15% discount on travel insurance*. And if you take out a policy before 28 February 2013, you’ll get a Bupa car travel adaptor kit (so you can use your phone or music devices on your holiday road trips). Even if you’re only a few hours from home, travel insurance* can give you and your family peace of mind – whether you lose your luggage or have to cancel or reschedule your plans. For more information including terms and conditions, visit bupa.com.au/shine-travel or call 1800 440 590. *Insurance issued by CGU Insurance Limited (CGU) ABN 27 004 478 371 AFSL 238291. Any advice is general advice only and does not take into account your individual circumstances. A Product Disclosure Statement is available at bupa.com.au and should be considered before making any decision on these products. Bupa Australia Pty Ltd ABN 81 000 057 590 is an authorised representatives of CGU.

the Australian sun packs a punch, so ensure you load up on SPF 30+ sunscreen and re-apply every hour or so if you’re swimming or exercising. Also throw on a light long-sleeved shirt, sunnies with good UV protection and a hat, and where possible seek shade from the sun.

Bugs: Mosquitoes flock to wet areas and get bigger the more humid the weather, so stock up on sprays to ward off bites, particularly at night. Citronella coils can help if you’re camping, and ensure you shut the fly wire screen in your hotel room to keep bugs out. Heat exhaustion: Try to

shelter from the sun between 11am and 3pm, and don’t do strenuous exercise in the sun during these hours, when UV rays are at their most potent. Getting extremely sunburnt or simply spending all day without a hat on in the bright light can also cause heat exhaustion, particularly in children and the elderly. Heat exhaustion can bring on dizziness, a rapid pulse, headaches, nausea and, at worst, vomiting. If you think you have heat exhaustion, lie down in a cool, well-ventilated spot, drink cold water, loosen any tight clothing, sponge yourself with cold water, and seek urgent medical attention if you’re vomiting or you don’t cool down.

Jellyfish: Unfortunately, summer in Australia is also ‘stinger season’. If you’ve been stung, pour vinegar on the area (some beaches have vinegar bottles dotted along the beach for this reason) to make the poison inactive, apply some ice to the inflammation, and take an antiinflammatory such as paracetamol or aspirin for the pain. Don’t rub the sting or pour cold water on it. If symptoms are severe, seek medical attention immediately. Prepare to feel happy and healthy on your break with more travel advice at bupa.com.au/travelhealth

Jan u ary 2013 • S h i n e M ag a z i n E 2 7

spirit s p i r it

While investigating what she thought were worsening symptoms of indigestion, Bupa member Michelle Lykokapis discovered she had stomach cancer. She talks about her long but life-affirming journey towards healing. by j o d i w i l s o n

My story 2 8 S h i n e M ag a z i n e â&#x20AC;˘ Ja n u a r y 2 0 13

Finding her inner strength Dedicated to documenting her journey, Michelle started a journal on the very same day she was diagnosed. Pages and pages of reflections and affirmations tell her story – one of strength, surrender and determination. “I had to understand life differently and I knew I was capable of being a new ‘me’ no matter what the final outcome was going to be,” she says. Immediately after the diagnosis she was referred to a specialist surgeon who performed further tests to determine the type and severity of the tumour. Three

months of chemotherapy was prescribed as an attempt to shrink the tumour but unfortunately this failed. As a result Michelle had surgery to remove her stomach. Significant support from Bupa ensured Michelle could concentrate on healing instead of worrying about the financial side of her treatment. “I called Bupa to find out what my insurance covered and thankfully it covered a lot, including my ICU admittance after the operation. I was also partially covered for a hair wig – I lost my hair from chemotherapy – which

“I took the diagnosis not as a victim but as an opportunity for accelerated growth...” really made a difference to my recovery as I wouldn’t have been able to afford one otherwise,” says Michelle. “Six weeks after my operation I met with my oncologist who decided it would be best to have six weeks of chemotherapy and radiotherapy in the hope that any microscopic cancer cells left after surgery would be eliminated,” says Michelle.

Peace of mind “When something like this occurs to yourself or a family member you want to know that you can have fast access to the best possible team of doctors – without the financial burden,” says Michelle. “Bupa covered my pre-surgery chemotherapy, surgery, anaesthetist, ICU admission, hospital physiotherapy and nutritionist as well as a portion of my post-operative chemotherapy and weekly hospital admissions. To have received exactly the same treatment without Bupa’s assistance, my husband and I would have had to take out a large second loan on our mortgage.” Regardless of the enormous physical and mental challenges, Michelle has remained optimistic while she comes to terms with her new kind of ‘normal’. “I have had to face my own mortality, I’ve grieved about the organs I have lost and I’ve cried rivers over my children while they slept at night, determined to do everything possible so they grow up with a mother. I have come out of this experience more humble, more understanding, more aware of who I am, what I want to be and what I want to leave behind.”

ss pp ii r r it it

ife was wonderfully normal in early 2011 for stay-at-home mum Michelle Lykokapis. “I felt my life was pretty complete. We had a busy family life consisting of my two teenage stepdaughters and our two sons, the youngest of whom was about to head off to pre-school; an opportunity for some ‘me’ time,” says Michelle. Months earlier she had started taking medication for indigestion. Within a few weeks it had become significantly worse and required prescription medication from her GP. She also sought advice from her natural health practitioner and tried a liver cleanse and chiropractic-applied kinesiology. While her symptoms had eased over Christmas, they flared up again at the end of January. “By this stage no amount of medication eased the discomfort and my eating was severely compromised,” she says. In March 2011 she had a gastroscopy, an examination of the upper digestive system, that confirmed a large ulcer and a suspicious growth at the top of the stomach near the oesophagus. The surgeon took a biopsy (a tissue sample) and sent Michelle for a CT scan. Two days later she was attempting to comprehend a cancer diagnosis. “I was at a place in my life where I wondered what my purpose was. I knew that my life had brought me to this point for a reason. I took the diagnosis not as a victim but as an opportunity for accelerated growth and it was a chance for me to release any fear, anger and resentment,” she says.

Vital support network She describes the following weeks as the hardest of her journey – adjusting to the surgery and coping with the side effects of treatment required all of her energy. However, unwavering support from her family and friends made all the difference and Michelle will be forever grateful. “I watched in admiration at the incredible dedication and strength of my husband who took on the responsibility of the world without one complaint and I’ve witnessed the beautiful generosity of friends and strangers,” she says. From a medical perspective Michelle is clear of cancer but the next few years will require regular blood tests and CT scans to ensure it doesn’t return. “The surgeon has told me that if the tumour does not reoccur in two years then I have ‘kicked it’, and the oncologist said three years would be ideal. I have every intention of seeing my 43rd birthday!” says Michelle.

How we can help We support our members through the tough times, especially if you need to go to hospital. Our Going to Hospital guide aims to help you navigate the health system and take the pressure off so you can focus on your recovery. Get your copy at bupa.com.au/ goingtohospital, from your local Bupa centre, or call us on 134 135.

find out more For more information about stomach cancer and the organisations that offer support to patients and their families, visit: • johnloganfoundation.com.au • nostomachforcancer.org • facebook.com/supportgroupfor partialtotalgastrectomypatients

Jan u ary 2013 • S h i n e M ag a z i n E 2 9

R it IT sS pP iI r

the joy of

singing There’s a reason why singing talent shows are so popular on TV. We take a closer look at the emotional, mental and social benefits of singing. by j e s s i c a g a d d

30 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

lance at today’s TV guides and you’ll see they’re jam-packed with singingbased entertainment – The X-Factor, The Voice and Glee being just three hugely popular examples. It all goes to show that while these days we’re less likely to stand around the piano for an old-fashioned Sound of Music-style family sing-along, people do still really enjoy singing – even if it’s only in the shower or the car. No matter how you choose to do it, there’s evidence that any singing in your life is a good thing. Though you’re probably not consciously aware of it when you’re belting out Bohemian Rhapsody into your hairdryer, singing delivers a host of physical and emotional

benefits including increased heart rate and improved breathing, lung capacity, posture and mood. And while singing alone is good, singing with others can be even better.

Singing builds community “To some extent, technology has removed us from singing – you can hear such good singing at the press of a button, so we sing less ourselves,” says Professor Jenny Sharples, psychologist and Executive Dean at Victoria University. “But singing ourselves connects us to a different part of our brain. It gives us pleasure. When we’re part of a larger group where voices soar together, that’s even better. It’s a way of improving our wellbeing.” Professor Sharples is co-author of a 2011

Stress buster The breathing techniques promoted by singing are also useful for counteracting stress. “Have you ever noticed that when you’re stressed you hold your breath?” Professor Sharples asks. “Singing helps with stress relief, because it’s very good for managing breathing, which helps with anxiety and panic. If you’ve ever tried to sing and be stressed at the same time, you’ll find it’s difficult.” Well or unwell, singing is an important part of life and brings joy and good health to people of all ages. Professor Sharples says the feel-good factor associated with singing will continue to attract the attention of researchers, psychologists and social workers. “Singing and wellbeing is a new area of research, but it will grow,” she says. “If you think about it, we sing at funerals and birthdays and all sorts of meaningful social occasions. It’s an important part of how we socially connect. When you’re singing with others, you’re part of something bigger than yourself.”

SPIRIT

promotion activity, with benefits such as increased self-confidence, empowerment, wellbeing and interpersonal skills, and lowered feelings of isolation, depression and anxiety. “Group singing can help with problems,” Professor Sharples says. “Our research looked at wellbeing generated by singing, but there is research around how singing can help with difficulties – a classic example is the Choir of Hard Knocks, made up of homeless people.” Colin Slater OAM, a former opera singer and the founder of Sing Australia (a nationwide network of singing groups open to everyone) says the power of singing to build community was recognised by the Federal Government. In 2007, they provided funding for Sing Australia to establish singing groups in drought-affected communities. This attempt to help make people feel good by providing emotional support and relief paid off – Slater says that many farmers from these areas, initially reluctant participants, have become some of the most devoted members of the Sing Australia groups.

Singing is good for your health

Well or unwell, singing is an important part of life and brings joy and good health to people of all ages. research project conducted by the Wellness Promotion Unit at Victoria University and funded by VicHealth, which examined ‘group singing’ and its associated health and wellbeing benefits. Generally, group singing is quite informal, where anyone is welcome and no preparation is required. The report concluded that group singing is a powerful personal and social health

“Singing also has physical benefits,” Slater says. “When you sing, your posture and breathing is different to when you speak. It’s like a sport. And just as in playing sport, singing promotes mental and physical fitness; it creates endorphins and it leaves you feeling uplifted and energised.” A physical activity involving the lungs and respiratory muscles, singing – and the increased control of breath that’s associated with it – is believed to be beneficial for everyone, from expectant mothers (helping them to prepare for labour) to people with asthma, lung disease and respiratory disorders. Asthma sufferer and Sing Australia member Lady Geraldine Currie, aged 85, says that singing has done her the world of good. “All my life I’d sung, and then for one reason or another, I didn’t sing for a while,” Lady Currie says. “And then I was diagnosed with late-onset asthma. I joined a singing group, and saw immediate benefits. Singing has improved both my lung capacity and my breathing. It’s a wonderful social outlet too. I get an enormous amount of pleasure from singing – it makes you feel good.”

Find your voice 1 Join a local singing group – check with your local council about what’s available in your area or try Sing Australia, which doesn’t require auditions or musical experience. singaustralia.com.au

2 Sing along to films such as Grease or The Rocky Horror Picture Show at Moonlight Cinema in most state capitals. moonlight.com.au

3 Belt out some classics in the privacy of your own home with a karaoke game. 4 If you’re feeling brave, get on stage at a karaoke bar. The National Karaoke Championships hold heats in all states. kwcaustralia.com.au 5 Kids can enter the Australian Children’s Music Foundation’s annual national songwriting contest. acmf.com.au

Jan u ary 2013 • S h i n e M ag a z i n E 31

s p i r it

I call them. Being an athlete, you generally train year round but if you don’t take time occasionally for yourself, it can be very difficult.

Do you have any indulgences? Ha, yes I do! I love to eat good food and drink nice wine at the end of a hard day. There really is nothing nicer especially if I am around people that I love, in Australia. When I am overseas I kind of crave that.

You carried the Australian Flag at the Opening Ceremony of the London 2012 Olympic Games. What did that experience mean to you?

Meet

Lauren Jackson

She’s the local girl from Albury who carried the flag for Australia at last year’s Olympics and is recognised as one of our greatest-ever female basketball players. Lauren Jackson reveals how she stays healthy on the road. What are your current sporting commitments? Currently I am playing with the Canberra Capitals in the Australian women’s league. Then I will head back to the US and play with the Seattle Storm if my body is 100 percent fit and ready to play.

You divide your time between a number of different countries – how do you stay healthy on the road and not let the constant travel take its toll? The travel takes its toll for sure, and as you get older it becomes harder to manage your body and keep it moving correctly. I have to stretch a lot, get massages, anything and everything to keep my muscles loose so as to avoid injury. Also maintaining a weights program 32 S h i n e M ag a z i n e • Ja n u a ry 2 0 13

throughout the year helps to keep me strong – whether I am in season or on a break, it is important to stay strong. I also drink a lot of water and try to eat well – during the season I crave carbohydrates to keep me loaded with energy.

I guess knowing I can’t play forever and my career will soon be over is a motivation. But the passion and the enjoyment I get out of the sport when I’m at the top of my game is what really motivates me to be the best I can be.

What are your goals – both for your health and career – for 2013?

What is your number one top tip for keeping healthy?

Get my body completely healthy to take on the next phase of my career. And, to keep plugging away with school [Lauren is currently studying for a degree in Gender Studies through Macquarie University in NSW].

You lead a very hectic schedule – how do you stay motivated to keep fit and healthy?

Mental breaks or ‘soul time’ as

“Leading the Australian team into the Opening Ceremony was a dream of mine and I never thought it would come true.”

That really was the greatest honour I have ever had. Leading the Australian team into the Opening Ceremony was a dream of mine and I never thought it would come true. It was one of the best moments of my life and I will cherish it forever.

What would your advice be to anyone who wants to follow in your footsteps and take up a career in sport? To have as much fun with it as humanly possible. Sport is a wonderful thing as it keeps you healthy, connects you to new friends and keeps you active in communities. Train hard but always have fun.

What are the philosophies you try to live by? I just try to be a good person. I do what I can to help people and try to stay true to myself. I am so lucky I was raised in the family I was, I hope that I can be half the person that both my parents are.

Use three phrases to describe yourself Um, that’s a hard one: low key and shy; country girl; extremely passionate.

The beginning of a new year is the perfect opportunity to start afresh. If another year has rolled by and you still face a desk piled high with paperwork, wardrobes full of clothes you don’t wear, or you’re in a job you hate; then it’s time to take control.

Professional organiser Carol Posener says: Mostly As “You’re already uber organised, meaning most jobs probably don’t take you long to do – it’s easier to pay bills or put washing away when there isn’t a stack of mess on top of them to deal with first.”

ss pp ii r r it it

Time to get organised

Posener’s tips? delegation – the beauty of having things so well organised is that it’s easy for others to help you out (a cleaner can do the floors without spending three hours sorting through surface mess first.) l Reward yourself – this helps keep motivation high. l Practice

by ME L h e a r s e

Take our quick quiz to see where you stand, then see our advice on how to help make it happen for you. 1 You enjoy taking lots of photographs on holiday. When you come home, do you: A Immediately download your images and order a digital photo album online so that you can treasure your memories. B Post a few images on Facebook and aim to sort them all out on a rainy day. C Do nothing and have a stack of memory cards with great holiday snaps gathering dust somewhere.

2 You check the mail box and bring in a mixed pile. Do you: A Open them all, filing bills into your payment tray to action on your designated bill payment day, and immediately throw out unwanted junk mail. B Open the interesting looking letters and stack those that look like bills on the bills pile.

3 Your dream job has just been emailed to you. Do you: A Immediately apply – your CV is always up to date and the letter writes itself. B Update your CV and email your previous boss for a reference. C Set out to find your CV...

4 You open your wardrobe to put away new clothes. Do you find: A A rack sorted by colour, clothing type and all in the right size. B A mixed bag of styles and colours, most of which fit (and a few sentimental keepsakes). C No idea – it all fell on top of you!

5 You and your partner/friends are planning a holiday together and can’t make up your minds. Do you: A Make a wish list of what you all want to get out of the holiday and book it straight away. B Have a quick look online and don’t get around to booking anything until the last minute. C Randomly start looking at catalogues and dreaming about a month in Europe and what you’d do if you won the lotto…

Mostly Bs “You’ve got it pretty together, but a bit more attention to detail could save you time.” Posener’s tips? do the ‘five-minute jobs’ as they pop up – those jobs that take less than five minutes to do, like wiping down a sticky kitchen shelf or emptying a full rubbish bin. One is quick to do, but let them pile up and suddenly you have an hour’s work. l Have a checklist – avoid jobs slipping through your fingers by writing a list at the start of the day of the priority tasks you need to achieve. l Always

Mostly Cs “You have a lot to do!” Posener’s tips? a list of all you need to achieve, then break each one down into smaller tasks and start chipping away at it – checking off the finished jobs can boost motivation. l If it all seems too much, a professional organiser or life coach can give you tips and tricks to make organisation a little easier for you. l Make

need ide as? Visit the Australasian Association of Professional Organisers at aapo.org.au

C Open none, leaving those that look like bills or junk mail in the letterbox.

Jan u ary 2013 • S h i n e M ag a z i n E 33

WHAT’S ON SPIRIT

why not kick-start 2013 by committing to a healthy challenge that supports a worthwhile cause at the same time?

January/FEBRUARY

MAY

Febfast 1-28 FebRUary

Australia’s Healthy Weight Week 20-27 January

Get support and motivation to kick-start healthy eating habits in 2013. Hosted by the Dietitians Association of Australia, the 2013 campaign encourages Australians to achieve and maintain a healthy weight healthyweightweek.com.au

Give up alcohol this month to raise money in support of young people experiencing alcohol and other drug-related problems. febfast.org.au 3 February

THE Sydney morning Herald

Cole Classic

This ocean swim, from Shelly to Manly beaches, raises money for more than 600 charities. coleclassic.com FEBRUARY

Ovarian Cancer Awareness Month

During February why not host an ‘Afternoon Teal’ with family, friends or colleagues to help increase awareness of ovarian cancer and raise funds for support and research. ovariancancer.net.au

MARCH Dive In. Help Out More than 100 YMCAmanaged pools countrywide will simultaneously host Australia’s biggest pool-based swim to raise funds for programs in each centre’s local community. ymcaswimathon.org.au

World’s Greatest Shave

14-17 March

Get sponsored to have your head shaved (or coloured) for the Leukaemia Foundation’s annual event. worldsgreatestshave.com

34 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

THE Sydney morning Herald half marathon/ GREAT OCEAN ROAD MARATHON FESTIVAL

Bupa partners with Can Too to provide training for these events – visit cantoo.org.au smhhalfmarathon.com.au, 13 May greatoceanroadmarathon.com.au 13 May Mother’s 24 May

Australia’s Biggest Morning Tea You can host an event anytime throughout May or June. Join in to support the fight against cancer.

Day Classic

A national walk or run that raises money for the National Breast Cancer Foundation. mothersdayclassic.org

biggestmorningtea.com.au

JUNE 24 March

11 March

19 may

Brisbane Twilight Running Festival The Twilight Run includes half marathon and 10km options that take participants under the moon and stars through St Lucia. Bupa partners with Can Too to provide training for this event – for more information, visit cantoo.org.au twilightrun.com.au

24 March

Herald SUN

15 June City Mile Dash

23 June MS Brissie to the Bay

Cancer Council NSW hosts this annual fun run on the picturesque shores of Sydney Harbour. A one-mile speedrace challenge, the City Mile Dash is a great way to pass your lunch hour while supporting the fight against cancer in men.

Brisbane’s biggest charity bike ride offers a number of routes from a family-friendly 10km around the city’s riverside to a challenging 100km course out to Wellington Point and back – all to raise funds to help people living with Multiple Sclerosis.

citymiledash.com.au

brissietothebay.com.au

CityLink Run for the Kids

Red Nose Day

Thousands of runners take over the streets of Melbourne for this annual, family day out. r4k.com.au

Join in the fun by raising money for SIDS and Kids to provide much-needed funding for research and support services for those affected by sudden infant death syndrome (SIDS).

28 March

Ride2School Day

Ride2School day encourages children to become more active and healthy in and out of school. Children participate by walking, riding or scooting to school. bicyclenetwork.com.au/ride2school

29 June

rednoseday.com.au

SEPTEMBER

6-7 July

Blackmore’s Sydney Running Festival

gold coast airport marathon

Taking in some impressive surrounds, this event includes marathon, half marathon, 10km, 5.7km and ‘junior dash’ race options. Bupa partners with Can Too to provide training for this event – for more information, visit cantoo.org.au goldcoastmarathon.com.au 4 August

Brisbane Running Festival

The streets of Brisbane play host to a raft of running events from a 2.2km kids’ challenge to a full marathon. brisbanemarathon.com 4-12 August

Winter Sleepout

The sleepout raises funds for and awareness about homeless Australians by encouraging people to leave the comfort of their homes and spend one night as a homeless person to see how difficult it really is. wintersleepout.com.au

SPIRIT

JULY/AUGUST

22 SEPTEMBER

Jeans for Genes Day 3 August

Join the millions of Australians who slip on their favourite jeans and donate or buy a badge to raise muchneeded funds for children’s medical research.

With options for everyone, including a marathon, half marathon, 9km run and a family run, the festival takes in some of the city’s most spectacular and historic landmarks including the Harbour Bridge and Opera House. Bupa partners with Can Too to provide training for this event – for more information, visit cantoo.org.au sydneyrunningfestival.com.au

NOVEMBER

www.jeansforgenes.org.au

OCTOBER Bupa Around the Bay 20 October Australia’s largest mass participation cycling event sees thousands of cyclists take to this scenic Port Phillip Bay route to raise money for the Smith Family. bupaaroundthebay.com.au

Movember 1–30 November

1-31 October October

16 October

Ocsober

Ride2Work Day

Funds raised help Life Education educate young Australians on the dangers of alcohol abuse.

Ride2Work Day is a great excuse to ditch the car or public transport.

ocsober.com.au

bicyclenetwork.com.au/ general/ride2work

Girls’ Night In The Cancer Council Australia’s Girls’ Night In is an opportunity to gather all your female friends, family, colleagues and neighbours for a night of fun that also helps raise money for breast and gynaecological cancer research and support services. girlsnightin.com.au

Movember is an annual fundraising event that started in Australia and which has taken off around the world. Mo Bros start Movember clean shaven and have the remainder of the month to grow and groom their moustache while at the same time highlighting men’s health issues, specifically prostate cancer and depression in men. au.movember.com

Jan u ary 2013 • S h i n e M ag a z i n E 35

KEEP YOUR EYES ACTIVE THIS SUMMER Summer is an active time of year and contact lenses may help make it easier for you to get fit and have fun. Visit your local BLINK Optical store today to make sure you’re prepared for summer with contact lenses. BLINK Optical is a part of Bupa, which means only Bupa members are entitled to: ¡

Up to $100 OFF all fashion frames#

NO GAP range of glasses & contact lenses*

20% OFF all sunglasses & non-standard lenses#

# Not in conjunction with any other offer. *Subject to level of cover. Annual maximums and waiting periods apply. Blink Optical (Bupa) Pty Ltd ABN 24 126 819 154.

NO GAP cONtAct LeNses fOr BuPA memBers*

10658-01-13S

For your nearest store call 1300 664 142 or visit www.blinkoptical.com.au