Great Health Guide: May/June 2019 by Great Health Guide

May/June 2019

Managing

Pain Drug

Free

Toxic &

Abusive

Relationships Accessing your

Feel-Good

Hormones

YOUR DIET & PCOS • WHAT ARE YOU AVOIDING? • GOOD & BAD CHOLESTEROL • STRENGTHEN YOUR BONES

ontents

GREAT HEALTH

ACCESSING YOUR FEELGOOD HORMONES How to increase dopamine, oxytocin, serotonin & endorphins Dr Jenny Brockis

GOOD & BAD CHOLESTEROL: PART 1 Why do we measure cholesterol?

Dr Warrick Bishop

GOOD & BAD CHOLESTEROL: PART 2 Explaining cholesterol ratios & fasting or non-fasting blood tests

Dr Warrick Bishop

NOSE BLEEDS - WHEN IS THIS A PROBLEM? Causes of nose bleeds in children & adults & when to be concerned

Dr David McIntosh

SHOW YOUR LUNGS SOME LOVE How to improve breathing & lung capacity

Melissa Hui

YOUR DIET & PCOS How women with PCOS can benefit from key dietary tips

NOSE BLEEDS WHEN IS THIS A PROBLEM? Dr David McIntosh

Melanie McGrice

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45 WHY FORGIVE OTHERS? Dr Matthew Anderson

FITNESS

MINDSET

Are you afraid of what you may feel if you stop & look?

STRENGTHEN YOUR BONES, STRENGTHEN YOUR BODY

THE DISCIPLINE OF SELF CARE: PART 2 Decide to take daily action & commitment in self-care

Susie Flashman Jarvis

Dr Suzanne Henwood

Find the special gift received in forgiving

Exercise may be the missing ingredient for your bone health Jennifer Smallridge

MANAGING PAIN DRUG FREE

Pain medication can mask the actual problem & may delay recovery Kusal Goonewardena

DISCLAIMER

34 38

THE POWER OF BELIEF Our beliefs affect our perception of life

Terry Sidford

WHAT ARE YOU AVOIDING?

RELATIONSHIPS

WHY FORGIVE OTHERS?

Dr Matthew Anderson

TOXIC & ABUSIVE RELATIONSHIPS What to do in a toxic & abusive relationship? Leanne Allen

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Team

GHG

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd DEPUTY EDITORS Dr Helen J. Dodd Dr William A. Dodd LEAD DESIGNER Oleksandra Zuieva DESIGNERS Olha Blagodir Belinda Nelson CONTRIBUTING WRITERS Leanne Allen, Dr Matthew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Susie Flashman Jarvis, Kusal Goonewardena, Dr Suzanne Henwood, Melissa Hui, Melanie McGrice, Dr David McIntosh, Terry Sidford, Jennifer Smallridge CONNECT WITH US:

SUBSCRIBE: W: www.GreatHealthGuide.com.au P: +61 (0)7 3394 8263 E: CustomerCare@ GreatHealthGuide.com.au

Hello Friends Emotional health is such an important facet to a balanced life however every day we face all kinds of emotional challenges. We deal with hurt and rejection and in many cases, we just bury them very deeply in our subconscious. So, the way in which we manage these emotional challenges, determines our overall health and satisfaction with life. In this issue of Great Health GuideTM, there are several articles that discuss the effects of strong emotional feelings and how these can impact on our overall well-being, satisfaction with life and our general happiness. The article, Why Forgive Others? allows an insight into the gift that comes from forgiving people who have hurt, abused and rejected you. In The Power of Belief, the author writes: “If you grew up with abusive parents, you might believe families are hurtful and unloving. If you do not challenge this belief, you will never be able to see your current life and family for whom they are in the present time as loving, caring and supportive.” So, our beliefs allow us to accomplish great things but also can hold us back from ever achieving what we are capable of in life. The article, What Are You Avoiding?, provides further insight into how to deal with strong emotions. “Emotions that are supressed can bring sickness to our bodies that is totally all encompassing. By processing emotions, we are given the space to process our feelings and engage with them.” Finally, Toxic & Abusive Relationships, shows that it is possible to thrive after a toxic and abusive relationship. Obtaining the right support and counsel will help you reframe your thoughts about yourself and relationships. I trust that these articles will provide a sense of importance in finding ways to deal with your strong, and sometimes harmful emotions.

Kathryn x

© Antalya Developments Pty Ltd 2019 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed. The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats). Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).

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DISCLAIMER

GREAT HEALTH GUIDE | 5

Accessing Your

Feel-Good Hormones Dr Jenny Brockis

6 | GREAT HEALTH GUIDE

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any given moment, our state of mind is influenced by a number of different factors; how hungry we are, how distracted we feel, how stressed or how tired. Which is why if you’re in a bit of a funk it’s good to know how to access your feel-good hormones to boost your mood, motivation and joy.

Our feel-good neurochemicals as found in the acronym D.O.S.E. which stands for Dopamine, Oxytocin, Serotonin and Endorphins. Below is a little summary describing them. 1. Dopamine - the cart horse of reward. Dopamine is our chief motivator that keeps us focused and driven to succeed. When we win, whether at ‘Lotto’, passing an important exam or getting a promotion, we experience that moment of pure unadulterated joy. Little wonder our brain urges us to seek more. The down side being that unhealthy behaviours such as drug taking, gambling or compulsively checking our mobile phones will also boost dopamine levels. So be aware! 2. Oxytocin - the human connector. While we principally rely on vision, it is our sense of touch that is vital to our relationships. Touch, whether a handshake, a pat on the back or a Hifive boosts oxytocin levels that are raised when we are in the presence of those we like and can relate to. Empathy and trust keep us feeling safe and rewarded. It’s a win-win for the brain dialling up positive emotions. 3. Serotonin - your happy actor. Low levels of serotonin have been linked to the development of mood disorders and depression. It’s mostly produced in the gut DISCLAIMER

which is believed to communicate with the brain via the vagus nerve. When abundant, we feel calm, contented and happy. 4. Endorphins - your natural painkiller. Endorphin release associated with exercise is the ‘runner’s high’ that helps us to manage pain more effectively, enhances the immune system and adds to our happiness. Here are four ways to boost your D.O.S.E 1. Exercise: Physical activity is simply one of the best ways to elevate mood, by raising dopamine, serotonin and endorphin levels. This builds resilience, coping skills and stress resistance. We raise our serotonin by being out in the sun and nature, so why not get outside to a nice sunny spot (with appropriate skin protection of course!) 2. Sleep: If getting enough good quality, uninterrupted sleep is still a dream, it’s time to take action. Starting by installing some healthy sleep habits including a regular bedtime and getting up time, keeping ALL technology out of the bedroom and unplugging from any device preferably 60-90 minutes before bed to avoid disrupting the production of melatonin, the hormone needed to prepare us for sleep. 3. Consume mood enhancing foods: Foods high in l-tyrosine provide the GREAT HEALTH GUIDE | 7

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8 | GREAT HEALTH GUIDE

Great Health building blocks for dopamine including meat and dairy, green leafy vegetables, broad beans, avocados and bananas. Turmeric, the spice commonly added to curries has been shown to boost dopamine levels so why not enjoy a curry several times a week. Tryptophan containing foods such as turkey have long been touted as potential mood enhancers by boosting our serotonin. Unfortunately, the effect is probably minimal at best. 4. Schedule pleasurable activities: This might include listening to or playing your favourite music. Meditation reduces cortisol, the stress hormone that at toxic levels damages our health and mental wellbeing. It also simultaneously raises dopamine and serotonin. Loving kindness meditation, boosts oxytocin and is especially useful for building compassion towards others and us. We can amplify positive emotions through eye contact, patting our pets, having a massage or giving a gift. Nonscheduled events can often provide enormous pleasure - whether a surprise birthday party or bumping into a friend you haven’t seen in ages. Taking time out to enjoy life and be in the moment reminds us we are human. And while exercise is great for boosting endorphins there’s nothing like the full body workout of a deep belly laugh to elevate your mood, happiness and lower stress.

mood, motivation and joy so, take your daily D.O.S.E.

Dr Jenny Brockis is a Medical Practitioner and Board-Certified Lifestyle Physician specialising in brain health and mental performance. Jenny’s approach to overcoming life’s challenges is based on practical neuroscience which enables people to understand their thoughts and actions leading to effective behavioural change. Jenny is the author of Smarter, Sharper Thinking (Wiley) and may be contacted via her website.

Editor ,s Choice SMARTER SHARPER THINKING by Dr Jenny Brockis

Reduce Stress, Banish Fatigue & Find Focus. •

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•

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Our feel-good hormones are freely available at all times. By accessing your feel-good hormones will boost your DISCLAIMER

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Cholesterol

Part 1

Good & Bad

Dr Warrick Bishop

this article, I’m going to cover some information about cholesterol tests. Many of us have gone to our local doctor and had a regular cholesterol blood test or a ‘lipid profile’. Generally, the test is done after you’ve been fasting and usually eight hours is the appropriate time, more than about 12 or 14 hours is too long as sometimes the body can change its metabolizing and this causes changes to the profile. A phlebotomist takes the blood sample and sends it off to the lab for analysis. So, what do we test when we’re looking at a lipid profile or a cholesterol test? There’s generally a panel of things and a number of different components to the test. 1. Total Cholesterol. The first thing that we evaluate is the total cholesterol, which measures all the 10 | GREAT HEALTH GUIDE

cholesterol within the blood. There is a range as you might imagine for total cholesterol, but the average is somewhere around 5 or 5.5 mmols per liter. 2. Triglycerides. Once we’ve looked at the total cholesterol, the next thing to look at is triglycerides. They are another form of fats that are within the bloodstream. They are the most abundant of the lipids and are important for transport of fat into and out of tissues, so are a good indicator of what fat may be available to be deposited into the tissues. That spare tyre around the tummy is thanks to triglyceride deposition. With triglycerides, levels in the blood stream of less than about 2 mmols per litre are good. If they’re greater than 2 mmols per litre, there’s a good chance you’ve eaten or drunk (alcohol) a little bit too much recently. We also see those SUBSCRIBE

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Great Health levels elevated in a diabetic patient or someone at risk of diabetes in the future, if you carry a too much weight particularly around the middle. 3. High Density Lipoprotein - HDL. HDL cholesterol is the more dense lipoprotein particle that can pick up cholesterol from the tissues and bring it back to the liver or deliver cholesterol to the tissues that produce hormones. This cholesterol is a protective or good cholesterol. So, when it comes to HDL cholesterol, we would ideally want to see it over 1mmol per litre. 4. Low Density Lipoprotein - LDL. LDL cholesterol or low-density lipoprotein is the problem cholesterol. This is because a lot of our research has pointed to this being linked to development of plaque in the arteries and so has been the target of cholesterol lowering therapies.

So, the take home message is that cholesterol levels are not a good predictor of WHO will have plaque in the arteries but if you HAVE plaque in your arteries, then lowering cholesterol will be of benefit. The conclusion to Good & Bad Cholesterol: Part 2, is in the following article in this issue.

Dr Warrick Bishop is a cardiologist with special interest in cardiovascular disease prevention incorporating imaging, lipids and lifestyle. He is author of the book â&#x20AC;&#x2DC;Have You Planned Your Heart Attack?â&#x20AC;&#x2122;, written for patients and doctors about how to live intentionally to reduce cardiovascular risk and save lives! Dr Bishop can be contacted via his website.

WHAT IS THE ROLE OF CHOLESTEROL IN CORONARY ARTERY DISEASE? In recent years, in the popular press and in social media, there is often some debate about the role of cholesterol in coronary artery disease. If your cholesterol level is high, that does not mean that you will have plaque in your arteries. There are people with high cholesterol levels who never have heart problems, while some with average cholesterol levels end up with coronary artery disease. However, studies have shown that in high risk individuals, lowering their LDL cholesterol offers a favorable outcome compared to placebo or doing nothing.

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Cholesterol

Part 2

Good & Bad

Dr Warrick Bishop

DISCLAIMER

GREAT HEALTH GUIDE | 13

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the previous article Good & Bad Cholesterol: Part 1, factors such as total cholesterol, HDLcholesterol, LDL-cholesterol and triglycerides were discussed. In recent years, another component of the lipid profile has been added, called the NonHDL cholesterol. This is a useful figure and measures ALL the cholesterol in the circulation that is NOT the good HDL. The non-HDL cholesterol has been shown to be a useful predictor of risk.

THE RATIO OF LIPID COMPONENTS. The ratio of these individual components is also important. The ratio is a comparison or balance of how much HDL or good cholesterol there is, compared to total cholesterol. A low ratio, less than 4 is generally ideal. For example; • If the total cholesterol is 4mmol/l & HDL-cholesterol is 1 mmol/l, then the ratio is 4. • If the total cholesterol is 6 mmol/l, but HDL-cholesterol is 2, then the ratio is 3. The ratio of 3 is ‘better’, then a ratio of 4. Thus, even with a higher total cholesterol, the ratio is more favorable when HDL is also higher. These simple numbers as a ratio, gives some idea in terms of a starting point for risk calculation. This information can give an estimate of your risk of an event.

TARGET CHOLESTEROL IN PRIMARY PREVENTION. One of the reasons to measure cholesterol is to have ‘targets for cholesterol’. In primary prevention i.e. 14 | GREAT HEALTH GUIDE

preventing people having their first coronary event, the current guidelines in Australia recommend that we need to aim for LDL-cholesterol level of 2mmols per litre or less.

TARGET CHOLESTEROL IN SECONDARY PREVENTION. In secondary prevention, i.e. a patient who has had an event, we want to reduce the risk of that person having another event. We want to be very proactive in our management strategies for those people. We aim at a ‘target’ LDL-cholesterol of less than 1.8mmols per litre. Those guideline recommendations will come down as some of our newer trials start to be incorporated into the evidence base that informs guidelines. These most recent trials are showing that even for secondary prevention patients who are already well treated with lipid lowering drugs, have demonstrated even better outcomes if LDL-cholesterol is lowered even more, i.e. in high-risk individuals to below 1mmol per litre. There appears to be no further adverse side effects demonstrated, only a reduction in the risk of heart attack.

FASTING OR NON-FASTING BLOOD TEST. Should cholesterol measurements be made on fasting or non-fasting blood test? Mostly the LDL and HDLcholesterol are not greatly different in the fasting and non-fasting states, though the triglycerides will be significantly elevated after food, as you might expect, since they are involved in the transport of fats. Non-fasting lipid profiles provide SUBSCRIBE

Great Health convenience and may even be done at time of a clinic visit. A fasting blood test is more useful because a simultaneous fasting blood glucose can be measured to determine a fasting glucose and insulin level. Fasting glucose and insulin levels provide an indication of prediabetes or a diabetic condition. As always, never forget things like blood pressure and lifestyle, because they’re really important. Even though we have looked at the values in cholesterol tests, it is also very important to check your fasting glucose and insulin levels.

Editor ,s Choice KNOW YOUR REAL RISK OF HEART ATTACK Dr Warrick Bishop

What if we could PLAN NOT to have a heart attack?

I hope you’ve found these articles in Great Health GuideTM informative and that they have answered some questions on cholesterol testing for you. If you have any feedback or questions, don’t hesitate to let us know.

Dr Warrick Bishop is experienced cardiologist, with extensive training & expertise in CT coronary angiograms. The fundamental focus of this book is:

Dr Warrick Bishop is a cardiologist with special interest in cardiovascular disease prevention incorporating imaging, lipids and lifestyle. He is author of the book ‘Have You Planned Your Heart Attack?’, written for patients and doctors about how to live intentionally to reduce cardiovascular risk and save lives! Dr Bishop can be contacted via his website. DISCLAIMER

• primary preventative cardiology by using much earlier intervention than traditionally undertaken • re-evaluation of our approach to primary prevention • managing the individual rather than the population What if we could be forewarned about, or prepared for, a potential problem with our coronary arteries?

GET YOUR FREE eBook NOW

Nose Bleeds – When is This a Problem? ––– Dr

16 | GREAT HEALTH GUIDE

David McIntosh –––

–

Great Health

ose bleeds can occur at different times during your life. It is worth discussing this topic by using age ranges as reference points, as different problems can cause nose bleeds.

NOSE BLEEDS IN CHILDREN: Every child has a nose bleed from time to time. Since young children do not blow their noses, nasal material builds up in the nostrils. This is uncomfortable and blocks the nose to some degree. Often there is an accompanying low-grade nasal infection. This infection leads to the skin on the inner aspect of the nose developing cracks and this results in bleeding. The other thing that can affect children is hot weather, where there is an increase in the volume of blood that is pumped around the body by the heart. This in turn, can put pressure on the blood vessels within the nose such that they burst and bleed. So, in children, if the bleeding is just every now and then, with such a small volume that it is easily controlled, then usually there is not too much to worry about. However, if the bleeding is quite persistent, recurs often, or is hard to stop then it is time to visit the doctor to see what is going on. One special case in children to be mindful of, is the nose bleeds that occur when they are asleep at night. This could be a sign that their blood pressure is going up at night and if this is the case, then it may be a sign of them having a breathing problem at night. So, if your child has nose bleeds at night, check on them for mouth breathing, snoring and sleep apnoea. If this is the case, then definitely see a GP to get a referral to see an Ear Nose and Throat Specialist (ENT). DISCLAIMER

NOSE BLEEDS IN ADOLESCENTS: This is uncommon but there is one special cause that warrants noting. This condition is pretty unusual in that in generally only affects teenage boys. It is called juvenile nasal angiofibroma. This condition results in nose bleeds from just one side of the nose and that side of the nose ends up getting quite blocked and difficult to breathe through. Most GPs will never see a case and an ENT Specialist may only see less than 5 in their whole career. So, don’t over react to learning about this condition, but likewise don’t always assume that nose bleeds are due to nonserious conditions.

NOSE BLEEDS IN ADULTS: Probably the most common cause these days is the use of blood thinning medication resulting in a free flow of blood from the nose. Usually there is an underlying preexisting condition that becomes evident once the blood becomes too thin. The most common would be a deviated septum, where the middle part of the nose is crooked. Another common scenario is a small benign blood vessel tumour called an angioma is in the nose. These have very thin walls and burst easily. When the blood is thin, these blood vessels can bleed easily. Apart from stop taking the blood thinners (which is not always possible), the next option may be surgery to fix the underlying issues in the nostrils. In adults we also need to be mindful of tumours and sometimes these can actually be cancers. Whilst it can happen in both genders at any time, this is unusual but if the bleeding is persistent, it is not worth risking missing such a problem.

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One special scenario in adult women when they are pregnant, is that during pregnancy there is an increased risk of developing a lesion called a pyogenic granuloma. These are thought to develop from an episode of minor trauma to the skin lining of the nose. They bleed prolifically and may need to be surgically removed, which is tricky when it comes to making that decision when a woman is pregnant.

NOSE BLEEDS CAUSED BY SPECIAL CONDITIONS: Noses bleeds can be a sign of blood thinning due to an underlying issue with the blood clotting system. This could be an inherited condition, such as haemophilia, or it could be an issue that develops due to a problem such as 18 | GREAT HEALTH GUIDE

leukaemia or lymphoma. The clues that there is a general blood clotting problem includes a tendency to easily bruising and also significant bleeding from minor cuts and scratches. In these cases, your GP can order a blood test to check for these conditions.

Dr David McIntosh is a Paediatric ENT Specialist with a particular interest in airway obstruction, facial and dental development and its relationship to ENT airway problems and middle ear disease. He also specialises in sinus disease and provides opinions on the benefit of revision of previous sinus operations. Dr McIntosh can be contacted via this website. SUBSCRIBE

Doubt who you are is a killer. You just have to know

and what you stand for

â&#x20AC;&#x201C; Jennifer Lopez

YourLungs Show

Some Love –––

20 | GREAT HEALTH GUIDE

Melissa Hui –––

Great Health

he average human takes around 20,000 breaths a day and with the heat rising in Australia, humidity can make it hard to catch your breath. As a pharmacist, I know that our lungs, like the rest of our body, need daily care and attention to stay in tip-top condition, so here are my three steps to help you breathe a little easier. 1. Pick up the pace. As we go about our daily activities, our lungs only reach 50 per cent of their capacity, which means it’s essential to challenge and strengthen them with frequent exercise. Vigorous exercise forces us to inhale deeply, giving our bodies a rush of oxygen, through our respiratory system. Cardio-based exercises like a jog or a swim are great options to improve your breathing. Regular exercise may also improve symptoms of lung conditions like asthma and Chronic Obstructive Pulmonary Disease (COPD).

stretching and lifting your arms, will not only help your lung function over time, but also brings on a calming effect and can help alleviate stress. 3. Get that vitamin hit. There is growing research to suggest certain vitamins and minerals may help respiratory conditions. Studies are showing a higher intake of certain vitamins can help alleviate symptoms of asthma, bronchitis and even limit the progression of COPD. Apples, cruciferous vegetables and oranges are rich in vitamins and have been linked to improving lung health. Talk to a pharmacist about suitable changes to your dietary regimen. Healthy and functioning lungs are critical for our wellbeing, so when our life-style does not help the way our lungs function, then it’s important to make a note of these factors and take small, actionable steps to improve your lung health. Be sure to consult your local GP about any concerns you may have about your lung health.

2. Take a breather. Those who find themselves with shallow breathing, where you’re drawing minimal breath into your lungs, on a regularly basis, you should take ten deep breaths (ten seconds in, eight seconds out) to help fresh air circulate through the respiratory system and fill down to the bottom of your lungs. Whether it be at your office desk or sitting on the commute home, this simple yet effective technique can make a big difference to your lung capacity. If you’re finding this difficult, try using a straw to start, so you can pace your breathing. This exercise, along with DISCLAIMER

Melissa Hui is a qualified Pharmacist with over 10 years’ experience in community pharmacy and is a Professional Services Pharmacist for the National Discount Drug Stores Franchise Support Office.

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GREAT HEALTH

YourDie &

PCOS

Melanie McGrice

olycystic Ovarian Syndrome (PCOS) is a hormonal condition in which the level of a woman’s sex hormones, estrogen and progesterone, are out of balance. The literal translation of the word polycystic is ‘many cysts’, and this refers to there being many partially formed follicles on a woman’s ovaries, each containing an egg. These follicles rarely mature or produce eggs that can be fertilised. Common symptoms of PCOS include irregular menstrual cycles, reduced fertility,

DISCLAIMER

acne and excess hair growth. In women of reproductive age, up to 12-18% are affected with PCOS problems. When treating PCOS, common interventions include diet and lifestyle modifications, weight loss and medical treatment. Addressing each presenting symptom is the key to managing PCOS long-term, helping to avoid any associated health problems in the long term. Your GP or specialist can determine the treatment that’s right for you, as one approach may be more suited than another, depending on the severity of symptoms. GREAT HEALTH GUIDE | 23

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The research tells us that women with PCOS largely benefit from a diet rich in nutrients that fight inflammation, alongside plenty of slow-release carbohydrates and fibre. 1. Follow a low GI diet. PCOS is strongly associated with insulin resistance, which can affect other hormone levels, negatively impacting energy, mood and appetite. High levels of circulating insulin over time increase the risk of developing type 2 diabetes. Low-glycaemic index diets help optimise 24 | GREAT HEALTH GUIDE

insulin levels, resulting in less unwanted hair growth, weight gain and acne. Itâ&#x20AC;&#x2122;s for this reason theyâ&#x20AC;&#x2122;re a popular choice with women who have PCOS. Low GI foods provide a feeling of fullness by releasing their energy gradually over time, whereas high GI foods break down quickly. Make the choice to eat low GI by swapping foods such as white bread for wholegrain bread, white potato for sweet potato, and sugary breakfast cereals for rolled oats. Focus on options that have a lower GI, including legumes like chickpeas and lentils, barley, basmati rice, and pasta. SUBSCRIBE

GREAT HEALTH In this video I chat with PCOS Dietitian Nicole Barber about the benefits of a low GI diet for women with PCOS. 2. Make fibre your friend. Fibre keeps our digestive system healthy. It is especially beneficial to women with PCOS as it slows down the digestion of food, which leads to improved insulin levels. Aim to get the recommended 25g of fibre per day from vegetables, fruit, wholegrains, nuts and legumes. 3. Focus on ‘good’ fats. PCOS is linked to high levels of ‘bad’ LDL cholesterol and an increased risk of cardiovascular disease. Omega-3 fats naturally lower levels of inflammation and increase levels of ‘good’ HDL cholesterol in the body. Regular consumption of these protective fats is ideal. Foods high in omega-3 fatty acids include fish, nuts and seeds. Aim for 2-3 servings of fresh or tinned fish such as salmon or mackerel per week and a handful (30g) of nuts or seeds per day. Decrease the intake of trans-fats and saturated fats such as palmitic acid, as they both heighten the inflammatory response in the body. These are often found in fried food, pastries, cakes, biscuits, chips and fatty red meat. 4. Eat a rainbow. Antioxidants are the body’s natural defence system against cellular damage caused by oxidative stress. They occur naturally in foods and are especially high in fruit and vegetables. Two of the most popular antioxidants, vitamins C and E, are particularly beneficial for women with DISCLAIMER

PCOS. Foods high in vitamin C include strawberries, oranges, kiwifruit, spinach and broccoli. Vitamin E can be found in avocados, nuts, seeds and wholegrains. Phytochemical compounds give fruit and vegetables their unique colourings and are an extremely nutritious form of antioxidants. To make the most of this, opt for a variety of colours when choosing fruit and veggetables and try to meet the recommended five servings of vegetables a day with two servings of fruit. Familiarise yourself with serving sizes here. In summary, diet is an important component of long-term PCOS management. For more PCOS dietary tips see Nourish with Melanie.

Melanie McGrice is an Advanced Accredited Practicing Dietitian and is the director of Nutrition Plus, a dietetic practice based in Melbourne, Australia. Melanie is a highly respected nutrition blogger, journalist and media personality, and is regularly invited to consult to the media on a range of nutrition & dietary topics. Melanie is the author of ‘The Pregnancy Weight Plan’ and may be contacted via her website. GREAT HEALTH GUIDE | 25

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Fitness

Strengthen Your Bones,

Strengthen

Your Body

Jennifer Smallridge

ost of us know that calcium and vitamin D play a key role in strengthening our bones – but what about physical activity? Conditions such as osteoporosis and osteopaenia are known as ‘silent diseases’ because they often have no symptoms until a fall or fracture occurs. The current estimate for Australians living with osteoporosis is 15% for women and 3% for men, although it is thought that there are many more people who aren’t aware that their bone density is dropping.

Women are particularly susceptible to osteoporosis and osteopaenia after menopause, due to the rapid decline in circulating oestrogen. So what can be done about it? Here are the top three reasons why exercise should be part of your bone health plan across the lifetime, to strengthen your bones and strengthen your body – and why it’s not too late to start now! DISCLAIMER

1. Exercise during adolescence builds up your ‘bone bank’. A systematic review on exercising during the teenage years confirms that there is a window of opportunity during this time to build as much bone as possible. Think of this as a bank account with a deadline – being physically active during adolescence has been shown to positively affect bone size, strength and GREAT HEALTH GUIDE | 27

Fitness

Could exercise be the missing ingredient for your bone health? 28 | GREAT HEALTH GUIDE

Fitness mass for the rest of the lifespan. During the later years, bone density naturally starts to decline, so the higher you can commence with, the better. 2. Exercise as an adult further fortifies your bones. Research shows that as an adult, specific exercise programs increase bone mineral density at the neck of the femur and the lumbar spine (common fracture sites in older adults). The best exercises for bone density involve impact, such as jumping, stairclimbing, as well as strengthening with weights or other forms of resistance. Although movements such as swimming and cycling are great for overall health, it’s important to remember that activities such as walking, jogging and dancing have a stronger influence on bone shaping and strengthening.

programs which challenge balance and are completed frequently. The take home message: Just because you can’t see your bones ageing, doesn’t mean that they don’t require your attention! Exercise is vital across all ages for strengthening your skeleton. An Accredited Exercise Physiologist can get you started with a program, tailored to your needs.

Jennifer Smallridge is an Accredited Exercise Physiologist at Upwell Health Collective in Camberwell, Victoria; as well as an Academic Lecturer in the fields of Exercise Science and Functional Human Anatomy.

3. Exercise in older adults should be considered a non-negotiable. Later in life, exercise is essential, but there is limited research in building up bones for older adults. Instead, physical activity should be included for overall wellness and function. Muscle weakness and loss is also a well-documented phenomenon which occurs in older age and resistance training is widely accepted to be the solution. Aside from physical function and wellbeing, exercise has also been shown to have an ‘anti-ageing’ effect on adults of all ages by preventing the biological breakdown of DNA – known as telomere shortening. Exercise is also vital in preventing falls, particularly DISCLAIMER

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Manage

Pain –––

30 | GREAT HEALTH GUIDE

Drug Free

Kusal Goonewardena –––

FITNESS

a physiotherapist, the biggest problem I see resulting from pain medication is drugs both mask the actual problem and make recovery much harder. Often the underlying cause of pain isn’t addressed. By not finding the true source of pain, recovery is not only delayed but the injury can become worse.

A recent landmark study found drugs to treat back pain are largely ineffective. The study, from Sydney-based, The George Institute for Global Health, reports that ‘commonly used non-steroidal antiinflammatory drugs (NSAID) used to treat back pain provide little benefit but cause side effects.’ The review in 2017, published in the Annals of the Rheumatic Diseases, reveals only ‘one in six patients treated with the pills, also known as NSAIDs, achieve any significant reduction in pain’. What is the answer?

To manage pain, keep moving but only within tolerable levels of pain. Unfortunately, there is no off-the-shelf solution. Everybody is different and there are many different types and causes of pain. But consider the following: DISCLAIMER

1. A professional assessment: Testing what you can and cannot do will find the source of your problem. Fix the source, fix the problem. The underlying cause may not be what you expect. It may be posture, an injury, or it may be referred pain from elsewhere in your body. Finding the underlying cause is not possible in a pill packet, it takes time and experience. The cause can be located by testing your biomechanics, range and quality of movement. Effective long-term treatment then involves hands-on physio methods such as correcting biomechanics, exercise, correct movement and massage. 2. Movement is critical: Back pain sufferers get into the habit of restricting their movements, an understandable response to pain. But this only makes things worse and the painrelieving medicines don’t necessarily encourage you to increase your range of movement. More than anything else, movement is essential provided it’s within tolerable pain levels. If you live a sedentary working life, it’s vital to incorporate exercise into your daily routine and to manage pain drug free. 3. Consider posture: What does posture have to do with pain. Posture is among the most common underlying causes of pain that I see as a GREAT HEALTH GUIDE | 31

FITNESS

physio – seated posture is a particular problem.

6. Take post-surgery recovery seriously:

If you have poor posture it will show up somewhere. Good posture will be a major contributor to manage pain drug free.

Physiotherapists will advise you on the correct movements for recovery. This cannot be stressed enough because if you move a knee, shoulder or hip the wrong way you may create actual damage and require further surgery.

4. Breathing exercises: Pain causes us to tense up, often throughout our body and may cause our breathing to become shallow, which only exacerbates the tension. Learning some breathing exercises can be hugely beneficial to help your body relax and to manage pain drug free. 5. Prepare properly for surgery: Many issues with pain killing drugs start as a response to surgery. But you can reduce the amount of time you’ll have to take drugs by preparing well beforehand. A professional assessment with a qualified physiotherapist is necessary to understand exactly where the problems lie and your body’s current range of movement and control. For example, you may require knee surgery, but did you know that many knee problems could originate from your spine? While surgery may be unavoidable, understanding what is troubling your knee is crucial for understanding your progress post-surgery. An assessment will give you a baseline for measuring your progress postoperation. Engaging physiotherapy fourto-six weeks before the operation brings tangible benefits. In fact, at Elite Akademy, we have found pre-op physiotherapy improves post-op recovery time by 2575%, depending on the individual. 32 | GREAT HEALTH GUIDE

Post-surgery is when drugs are often necessary for a short time, because fighting through pain only slows your healing process. This can be a tricky issue as pain levels may persist for 6-24 weeks after surgery. Only use pain medication when necessary and in line with expert advice. In summary: • Drugs have a role in managing pain but can mask underlying issues and therefore prolong suffering. • A professional assessment combined with an active lifestyle are critical to manage pain drug free. • There is much you can do pre and postsurgery to avoid becoming dependent on pain relieving medication.

Kusal Goonewardena is an experienced physiotherapist, lecturer, consultant and mentor to thousands of physiotherapy students around the world. Kusal recently developed the App KINRGIZE, available at Google Play and the App store. He has authored books including: Low Back Pain – 30 Days to Pain Free; 3 Minute Workouts; and co-authored Natural Healing: Quiet and Calm. Kusal consults via his clinic, Elite Akademy. SUBSCRIBE

Mindset DISCLAIMER

GREAT HEALTH GUIDE | 33

The Discipline of

Self-Care: Part 2

––– Dr

34 | GREAT HEALTH GUIDE

Suzanne Henwood –––

Mindset

the March/April 2019 issue of Great Health GuideTM, The Discipline of Self Care: Part 1, explored why self-care is crucial for our health and wellbeing and why it is important to have a disciplined practice and a plan, that will ensure you act. We explored the five key areas of health and wellbeing and in this Part 2 of the series we are going to create a plan across those five areas. As a reminder, the five areas are: physical, mental, emotional, social and spiritual health. In each area, pick ONE activity for this coming month and set yourself measurable targets to achieve it. The best targets are realistic, yet stretch you a little bit, so that you feel really good when you achieve them. Your plan might look something like this:

Ensure that you have clear measures and consider: 1. Including things that you really enjoy doing (don’t make this a huge chore – build in things that make you smile and come alive) 2. How you will reward your disciplined action at the end of the month? What is a gorgeous, healthy reward that you can build in – a massage? A cinema trip? Something that will spur you on when you don’t feel like completing a task. 3. To whom will you make yourself accountable? This can be sharing your plan, so someone else checks in on how you are doing, or you could agree a ‘fine’ to someone, if you do not stick to your plan. Have fun and be creative with each area and each month change your plan to keep

ACTIVITY SELECTED

GOAL SET

Physical Health

Walking (along the beach)

20 minutes 3 times a week

Mental Health

Learn something new

Watch 2 TED talks on a new topic of interest

Emotional Health

Gratitude Diary

Write out 3 things at the end of every daythat I am grateful for

Social Health

Connect with a friend

Schedule in a face to face meeting with a friend each week

Prayer

Set aside time to meditate for at least 10 minutes 3 times a week

Spiritual Health

DISCLAIMER

GREAT HEALTH GUIDE | 35

Mindset challenging yourself to keep moving yourself forward towards being your healthiest self. Here are some suggestions in each area: 1. Physical Health This might include any number of physical activities such as walking, jogging, bike riding, surfing, skipping, boxing, swimming and water walking. Take an exercise class (staying healthy is even more fun with a group), do Yoga, Martial Arts or go to the gym. Or build exercise into your normal daily routine such as: taking the stairs instead of a lift, getting off a bus or train one stop early. Get good advice on nutrition and diet. Think about your microbiome. Ensure you get enough sleep. Avoid excessive alcohol and other drugs. This list is not exhaustive but gives you a starting point within the area of physical health to get you started on your journey.

36 | GREAT HEALTH GUIDE

Mindset

Decide to take daily action & commitment.

Note: Always seek medical advice if you have health issues, before instigating any new exercise routines. 2. Mental Health This is a wide area and may include: learning new things, having a gratitude practice, journaling, mindful colouring. Consciously working to ensure positive thoughts outweigh negative ones. Be mindful about what you focus on and give attention to. Finally, consider disconnecting from technology for a specified period of time to find stillness and quiet. If you do experience more severe mental health issues, seek support early from therapeutic services that work for you. 3. Emotional Health There are an unlimited number of ways to enhance emotional health, some of my favourites include: meditation and relaxation techniques, learning to breathe well, floatation pods, soaking in a bath, exploring new mindfulness practices, going out into nature, music, laughter, doing something you love doing, reading a book, taking time to savour positive emotions. Find simple pleasures that bring your focus on to positive emotions every day. DISCLAIMER

4. Social Health As human beings we were made to live in a community, and we need to feel that we belong. So, find ways to really connect with others – and at least some of the time, pick happy people to connect with. Arrange to meet a friend. Join a club or group, find somewhere that you can ‘belong’. 5. Spiritual Health Finally, spiritual health is all about doing work that is important to you. Finding that wider connection to others, to making a difference and reminding yourself that what you do matters. Look for signs of the impact you have in the world and spend time focusing on what is truly important to you. Summary Health and wellbeing, in the main is a choice. We have to have an intention to deeply and with discipline, care for ourselves and act across all 5 areas of health to turn that into reality. I hope you will create a plan and update it each month so that you can enjoy embracing your own health and wellbeing. In the words of L’Oréal – you are worth it.

Dr Suzanne Henwood is the Director and Lead Coach and Trainer of mBraining4Success. She is also the CEO of The Healthy Workplace and a Master Trainer and Master Coach of mBIT (Multiple Brain Integration Techniques) and can be contacted via her website. GREAT HEALTH GUIDE | 37

The Power of

Belief ––– Terry

38 | GREAT HEALTH GUIDE

Sidford –––

Mindset

elief is an acceptance that a statement is true or that something exists. Synonyms are trust, faith, reliance and credence.

How often do we stop and consider the thousands of thoughts running through our heads every hour? Do we believe in all of them and why? Unfortunately, many beliefs come from centuries-old cultural beliefs, societies, religions and families. We pick them up from a young age and I believe, even exist in our DNA. Some beliefs come from the truth, the core of who we are and some are picked up from others, but we able to change them. Our beliefs allow us to accomplish great things but also hold us back from ever achieving what we are capable of in life. A transformation is created when we choose what we believe from good and reliable sources instead of being affected by unknown beliefs. Think about a tree and how many times you have looked at it as tall, broad and robust. What if you were in a helicopter looking down on the same tree? What would you see then? Do you see a smaller, narrow, shorter tree now? This is why we all have different perceptions and beliefs because we look at beliefs from different aspects.

A thought is harmless unless we believe it.

DISCLAIMER

It's not our thoughts, but our attachment to our thoughts, that causes suffering.

Our beliefs all depend on what we have learned and viewed life from our own unique experiences. We all have different views depending on how we have interpreted those life experiences. If you grew up with abusive parents, you might believe families are hurtful and unloving. If you do not challenge this belief, you will never be able to see your current life and family for whom they are in the present time as loving, caring and supportive. To change self-limiting thoughts, be aware of your mental story or the movie that plays automatically in your mind without inspection. When you recognize it as an old story or habit, replace it with an affirmative thought that cancels out the old belief. The key is to believe that the new affirmation is true. Take time to be aware of the thoughts that arise as you begin to replace old beliefs. Use the affirmations daily until there are no longer counter thoughts, telling you not to believe the new thoughts. GREAT HEALTH GUIDE | 39

Mindset Keep a journal of old beliefs and what thought you replaced that belief with. Take a few minutes in the morning to visualize your new belief and notice how it feels. This will anchor into your mind and body.

HERE’S A SUMMARY OF HOW TO CHALLENGE LIMITING BELIEFS? 1. Start by writing out beliefs that are limiting in your life now. 2. Take each limiting belief and ask the questions that author Byron Katie suggests in her book, The Work. • Is it true? • Can you absolutely know that it’s true? • Whom would you be without this belief? 3. Look at your answers and decide which beliefs are not serving you and replace them with thoughts that will benefit you the most and do the most good. 4. Be aware of what thoughts go through your head 5. Visualise yourself with the new belief. 6. Write down how this makes you feel. 7. Be patient, since limiting beliefs are habits and can take time to change.

Terry Sidford has been a certified life coach in the United States for the past 15 years and has assisted scores of people in achieving their dreams. More information is available from Terry’s website. 40 | GREAT HEALTH GUIDE

What Are You

Avoiding? ––– Susie

Flashman Jarvis –––

ow many articles have you read about how to be thin enough, successful enough? How many articles are there asking, ‘when will you achieve your dreams?’ What does this do to you? What effect does this have on you?

WHAT DO YOU DO TO QUIETEN THAT VOICE?

THE AGE OF COMPARISON.

Authenticity is vital for good mental health. When we measure ourselves against something that is not genuine, we will always fall short of the mark. When we avoid ourselves, peace becomes out-ofreach and we will do anything rather than be true to ourselves.

Social media has brought many pressures. There are many benefits but the one trap that affects so many of us is the power of comparison. Our need to display the contented lives we believe we are required to live, via posts on Facebook and Instagram, are second to none. We think we can only bring the high points of our lives as if that is all there is, when you know there is more. What are you avoiding?

• Drink too much? • Seek out food when angry or sad? • Expect yourself to work hard all the time?

WHAT ARE YOU AVOIDING? Overuse of alcohol depresses our emotions and prevents us from feeling pain and if you supress one emotion you suppress all of them. Working too

Comparison is a trap that we can all fall into. DISCLAIMER

GREAT HEALTH GUIDE | 41

Mindset

42 | GREAT HEALTH GUIDE

Mindset

WHERE DO YOU START? Anywhere, is my answer, just start. There are many support groups out there, that will support you through the stages. The most important step is going through the door and moving past denial. Or you could find a coach or therapist to help you understand what is going on.

HOW DO YOU KNOW IF YOU HAVE AN ISSUE WITH ADDICTION? Check out this list.

much can result in exhaustion and once again avoidance. Expecting yourself to be a certain way in an obsessive way, will always lead to suppression of emotions. Ultimately, if you suppress any emotions, you will suppress all of them, even joy!

ARE YOU AFRAID OF WHAT YOU MAY FEEL IF YOU STOP AND LOOK? Over the years, I have sat with many clients who are facing excessive stress. Stress of itself is not bad or the cause of a mental health issue. But excessive stress is detrimental to our well-being. Emotions that are supressed can bring a sickness to our bodies that is totally all encompassing. By processing emotions, we are given the space to process our feelings and engage with them, we may be surprised at how different we feel. How free we are. Instead of shame preventing us from be honest with ourselves, we find ourselves able to process our thoughts and emotions with clarity. DISCLAIMER

• Do you plan your day around what you need to eat, drink or do? • Do you get anxious when you are unable to access the above? • Do you cancel activities in order to meet the above need(s)? • Is your anxiety increasing at this moment as you read these questions? You are not alone. The whole point of a support group is exactly that, for support. It is invaluable to have a confidential space where you can learn to trust and be authentic with yourself and others. Everything starts with pushing your boat out of the perceived safety of the harbour. You can’t discover new oceans unless you have courage to leave the shore.

Susie Flashman Jarvis is an Executive Coach and facilitator on the recovery course. She is in demand as a speaker and workshop facilitator and is available for coaching via skype. Susie can be contacted via www.thebespokecoach.com & www. recoverytwo.org GREAT HEALTH GUIDE | 43

Rela ionships DISCLAIMER

GREAT HEALTH GUIDE | 44

Forgive Why

Others?

––– Dr

DISCLAIMER

Matthew Anderson –––

GREAT HEALTH GUIDE | 45

Relationships

he most common reason for us to forgive or not forgive others (or even ourselves) is:

“Does that forgiven?”

person

deserve

If you think this way about those individuals who have harmed you, I would have to agree. They don’t deserve your forgiveness. And, holding to this attitude, I would go one step further and say, “Not one of us deserves forgiveness!”. They did the crime and they should do the time! Right? This is good logic and is a basic tenant of our Justice system. This attitude about justice is based in the Code of Hammurabi (circa 1754 BCE). It contains the well-known statement, ‘An eye for an eye and a tooth for a tooth’. It has influenced many cultures and systems of justice since. To forgive, then, would appear to be the opposite of justice to anyone who holds to this attitude and is looking at an appropriate treatment of someone convicted of doing harm to others. The difficulty with this attitude is that it does not take a number of important considerations into account. I have named the three most significant below. All three have major relevance to any one of us who has been harmed in any way by others. 1. What is the cost of not forgiving? Certain unavoidable emotions and attitudes occur when someone meaningfully harms us or someone we care about. They often include an intense combination of hurt, rage, resentment, hate, disappointment, disillusionment, cynicism and a desire for 46 | GREAT HEALTH GUIDE

revenge. These emotions and attitudes do not necessarily dissipate or dissolve with time. For the most part, they go underground, out of our daily awareness, only to explode into our lives when we are reminded of the original harm. Sometimes we can go for years without consciously encountering our old wounds and can even erroneously and dangerously imagine that ‘time heals all wounds’. 2. Time does not heal old wounds. Unattended old wounds fester and gnaw away at our wellbeing. They disguise themselves as an inability to be joyful, cynicism, depression, sexual dysfunction, distrust, anxiety, chronic sadness, fearbased beliefs, physical illness, anger that seems unrelated to the original pain, and general negativity about relationships, God and life itself. And sadly, most of us live with these maladies unaware that they are the result of our tenacious refusal to forgive. The real truth about old wounds and the accompanying chronic negative emotions and attitudes is: They eventually destroy our lives unless we learn to forgive. 3. The gift received in forgiving others. Recently, I began a daily practice of forgiving every person who has ever harmed me in any way. I recorded my forgiveness statement on my iPad (total 41 seconds) and I listen to it at least three times a day as part of my meditation. At the end of the recording I say the names of certain people that are particularly hard for me to forgive. ‘I forgive you….’ As I write this article, I have done this forgiveness exercise for the last 125 days. My plan is to do it daily for now on. The results have been significant. I have SUBSCRIBE

Relationships included some of the gifts that I have experienced below. One person I forgive every day is a prominent political figure. I am released from intense judgment and anger and by the end of the first 30 days I actually began to feel compassion for him. • My relationships with two family members are much better.

that this was due to my daily forgiveness practice. I am currently writing an account of this mystical experience and will share at a later date. I am discovering wonderful daily blessings from this forgiveness practice and I hope everyone who reads this article will include forgiveness in their daily meditations.

• I feel more forgiving of myself. • I am released from resentment related to old hurts. • I more frequently encourage my clients to practice forgiveness. • I am more spiritually receptive and more compassionate. Only five days into this daily practice, I had the second most powerful spiritual experience of my life. I am convinced

DISCLAIMER

Dr Matthew Anderson has a Doctor of Ministry specialising in counselling. He has extensive training and experience in Gestalt and Jungian Psychology and has helped many people successfully navigate relationship issues. Dr Anderson has a best-selling book, ‘The Resurrection of Romance’ and he may be contacted via his website.

GREAT HEALTH GUIDE | 47

Toxic& Abusive Relationships ––– Leanne

48 | GREAT HEALTH GUIDE

Allen –––

relationships

here is a lot of information on the internet about toxic relationships. Some is good. Some not so good. Everyone has well-meaning advice, but the truth is many people who are blogging and handing out advice are coming from their own place of pain and getting past it, which is fabulous, but that does not mean they are the right person to seek help from.

A toxic relationship is a relationship that is no longer serving you, it is unfavourable to you or others perhaps it never has served you. But there is a reason you started this relationship in the first place. A reason you attracted your partner, or even a friend or work colleague and a reason that it went bad. The last thing you need to do is see yourself as a victim, fall into the blame game, and not act.

HOW DO YOU KNOW IF YOU ARE IN A TOXIC AND ABUSIVE RELATIONSHIP? • Trust the way your body feels – stressed, anxious, depressed, tired, sick – I often say your body is the barometer for your emotions. • Are you constantly arguing about things and then wondering how that even happened? • Does your partner do their best to make you feel like it is all your fault? • Do you feel like you are trapped? • Do you feel like you have lost all sense of who you are? • Do you feel like you are being controlled, physically, sexually, financially or emotionally? • Do you feel like you are going crazy and you have no idea how to get out? DISCLAIMER

Even if you answered yes to some of these, or you are not sure (which often means ‘yes’), then you could be in a toxic relationship.

HOW DO YOU GET OUT OF A TOXIC AND ABUSIVE RELATIONSHIP? Carefully is the answer. Often in these types of relationships things can get worse before they get better and by this, I mean things can get violent very quickly. Even in a work situation the bullying can get worse. Most serious cases of domestic violence, including murder, occur when the partner tries to leave or after they have left. Your partner can increase his/her need to control you as they feel they are losing control. You need to protect yourself and any children. If you fear violence do all these things without discussing it with your partner. Allow yourself to be fully informed of your rights. Knowledge is power. Understanding the relationship in legal turns and psychological terms, will empower you to stand up for yourself and leave. • Get legal advice in regard to property and other rights. You may have been led to believe that you will get nothing if you leave. That’s not how it works. GREAT HEALTH GUIDE | 49

relationships

• Get advice about the children. You may have been told, ‘you will never see the children again’. No one has the right to stop you from seeing your children – and if you are manipulating your partner by saying this, stop it. It is not fair to use the children like this. • Seek support from a therapist (go to your GP for a referral if money is an issue), a women’s health centre or a MensLine Australia. If there has been violence within the relationship you will be eligible for free counselling through Victims of Crime in your state. • Get some clarity about who you are and what it is you deserve. Toxic relationships are a two-way thing. It is a power struggle where one person wants the power and the other gives it to them. This can change with the right type of help. 50 | GREAT HEALTH GUIDE

Thriving after a toxic and abusive relationship is possible. Getting the right support to help you reframe your thoughts about yourself and the relationship is very important. Doing it alone will prolong the time it takes you to heal. Jumping from one relationship to another is unlikely to help, it may be a good distraction but sooner or later there will be a trigger and your fears may just lead you to becoming toxic yourself!

Leanne Allen, BA Psych (Hons), is the Principle Psychologist at Reconnect Wellness Centre. She has trained in Sandplay Therapy, NLP and CBT and has had extensive training in relationship therapy. Leanne has also completed training as a life coach. Her approach is to look forward whilst releasing the trauma of the past. Connect with Leanne via email or website or at her office on 1300 132 252. SUBSCRIBE

No one can make you feel

inferior consent

without your

â&#x20AC;&#x201C; Eleanor Roosevelt