Great Health Guide: November/December 2019 by Great Health Guide

November/December 2019

or Ugly

Beautiful...

WHO Decides

Gut Bacteria

Affect

FOOD

сhoice

Your Baby & Solid FOODS

Waste Pt 2

BEING GRATEFUL EVERY DAY • JUDGING OR OPINION • YOUR CHILD’S MEMORY • DEVICE STRAIN & SOLUTIONS

ontents

GREAT HEALTH

THE RINGING NOISE IN MY EAR Tinnitus becomes permanent when loud noises damage hearing Dr David McIntosh

GUT BACTERIA AFFECT FOOD CHOICE Gut bacteria produce feel-good hormones which influence the central nervous system Dr Jenny Brockis

ENERGY DRINKS: FIZZ & FACTS PART 2 What are some dangers of energy drinks? Dr Warrick Bishop

ZERO WASTE LIVING: PART 2 Five principles to decrease waste are: refuse, reduce, reuse, recycle & rot Dr Ash Nayate

OVERUSE OF TECHNOLOGY: DEVICE STRAIN How to combat ‘device strain’ from mobile phones & laptops

ENERGY DRINKS: FIZZ & FACTS PART 2

Dr Warrick Bishop

Kusal Goonewardena

TRAVELLING ABROAD: KEEP IT SIMPLE Check these five simple tips for safe travel Melissa Hui

2 | GREAT HEALTH GUIDE

TIPS FOR YOUR CHILD’S MEMORY PART 2 Dr Janine Cooper

FITNESS

CAN PHYSIOTHERAPY HELP OSTEOPOROSIS? Physical activity: weightbearing exercise, resistance & balance training help osteoporosis

Margarita Gurevich

MINDSET

BEING GRATEFUL EVERY DAY Gratitude raises mood, increases satisfaction & happiness

Dr Suzanne Henwood

JUDGING OR OPINION Judgment leaves no room for openness or change

Terry Sidford

RELATIONSHIPS

WHO DECIDES: UGLY OR BEAUTIFUL? You decide, it’s your choice

Dr Matthew Anderson

KIDS MATTERS

PHYSICAL ACTIVITY IMPROVES DEVELOPMENT Reduce scheduling & prioritise play time for children Jane Kilkenny

YOUR BABY & SOLID FOODS Know when & how to kickstart your baby on solid foods Regina Tilyard

TIPS FOR YOUR CHILD’S MEMORY PART 2 Build your child’s memory skills & promote long-term memory

Dr Janine Cooper

DISCLAIMER

GREAT HEALTH GUIDE | 3

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 Dr Matthew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Dr Janine Cooper, Kusal Goonewardena, Margarita Gurevich, Dr Suzanne Henwood, Melissa Hui, Jane Kilkenny, Dr David McIntosh, Dr Ash Nayate, Terry Sidford, Regina Tilyard CONNECT WITH US:

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

Dear Friends Over the years, many of our readers have asked us about various topics, some of which have already been produced in the magazine. So, to help you quickly find these articles, we have created the Great Health GuideTM Index, hyperlinking to all the articles published in Great Health GuideTM to date. This index is divided into subject headings within each theme and cross referenced to other themes as well. With a simple click, open the Great Health GuideTM Index to search for a particular topic. Once you choose your article, click the link and the article within our digital magazine will appear on your screen. In this edition of Great Health GuideTM, several of our regular authors have produced articles on important health issues such as Energy Drinks: Fizz or Fact, The Ringing Noise in My Ear, Can Physiotherapy Help Osteoporosis? and Overuse of Technology: Device Strain. Special features in the section on Kids Matters are Tips for Your Child’s Memory, Your Baby & Solid Foods and Physical Activity Improves Development.

Great Health GuideTM, was created with the vision to Enable Women’s Greatness. We only publish content from health specialists, such as Doctors, Psychologists, Physiotherapists, Dieticians & Pharmacists etc. No fads–just facts. The magazine was a finalist in the International Digital Magazine Awards, London in 2016 for Editorial Team-of-the-Year. I trust that you, our valued reader, has received world-class information from the publishing of these articles. Feel free to click on the Great Health GuideTM Index and follow the empowering articles in the Great Health GuideTM. Here’s to all our reader’s great health… from the GHG Team.

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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GUIDE

ARTICLE INDEX .............................

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Ringing Noise The

in My Ear

––– Dr

David McIntosh –––

veryone will, at some stage in their lifetime, experience a ringing noise in their ears. We call this noise ‘tinnitus’. There are many causes of tinnitus, some serious, but most are not. There are also different types of tinnitus, but I am just going to focus on the ringing type for today.

DISCLAIMER

TINNITUS AFTER EXPOSURE TO LOUD NOISE. When it comes to tinnitus there are a few things that are important to understand and appreciate. The first is that tinnitus may well be normal in certain circumstances. For example, it is normal to have tinnitus GREAT HEALTH GUIDE | 7

Great Health after exposure to loud noise such as a night club or concert. That ringing noise will soon settle. What is important to understand though is that such tinnitus is a symptom of noise damage and repeated episodes may lead to permanent tinnitus. The tinnitus becomes permanent because the noise damages the hearing. This means you do not hear the outside noises so well, which leads to the inside noise that is tinnitus being more noticeable.

Tinnitus becomes permanent because the noise damages hearing.

ONE SIDED TINNITUS.

The second thing to appreciate about tinnitus is that having it just in one ear is a warning sign to many serious problems. One sided tinnitus may or may not be associated with other symptoms of inner ear dysfunction such as associated one sided hearing loss, or problems with the balance. There may also be a feeling of pressure or fullness or blockage within the ear. Such associated symptoms increase the possibility of a significant and potentially serious cause of the tinnitus.

SO, WHAT ARE THESE SERIOUS PROBLEMS? 1. Meniereâ&#x20AC;&#x2122;s disease: one of them is a condition called Meniereâ&#x20AC;&#x2122;s disease. This is associated with balance 8 | GREAT HEALTH GUIDE

problems and varying degrees of hearing loss. It is a condition that may require medication and sometimes surgery but unfortunately has a poor prognosis in severe cases in that the hearing in the affected ear may end up being lost completely. 2. Tumour growth on the nerve: another condition of concern is a tumour. This tumour grows on the nerve to the inner ear and it may only have tinnitus in one ear as its presenting symptom. It may also cause problems with the hearing and balance and could cause paralysis of the nerve to the face and may even cause pressure and swelling on the brain. As drastic as this may sound, fortunately most of the tumours end up being benign and we may often advise patients not to worry and we will just monitor them. Tinnitus is a symptom and not a diagnosis. It is important to see if there is a serious cause and this will often require an assessment by an audiologist and a review by an ENT Specialist and very often an MRI scan to look at the inner ear and nerve connecting it to the brain.

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

Gut Bacteria Affect

Food Choice Dr Jenny Brockis

ho decides what you eat at each meal? Is it your kids, or do you have the power over what goes in the shopping trolley? It turns out our food choices are influenced by our microbiome, the 100 trillion or so bacteria, viruses, parasites and fungi that inhabit our guts which are primarily concerned with their survival and welfare. This symbiotic relationship is as old as we are and influences us across our life span. It’s only recently that scientists joined the dots to better understand how our brain, the gut’s enteric nervous system and microbiome communicate with each other. Our gut microbes not only decide what’s for dinner, they influence the immune system, the level of inflammation in the body, your health, mood, memory and cognition. There are between one and 5000 different species of bacteria in our gut, either commensals that keep us healthy or pathogens linked to disease.

DISCLAIMER

GREAT HEALTH GUIDE | 9

GREAT HEALTH

MEET THE BRAIN-GUT AXIS. The communication channel linking the brain, the enteric system and the microbiome is the bi-directional vagus nerve with 80% of the traffic heading towards the brain and 20% to the gut. Our gut microbes manufacture hormones and neurotransmitters identical to those produced by humans, including dopamine, serotonin, gamma-aminobutyric acid (GABA) and noradrenalin that influence the central nervous system. They also convert carbohydrates into short chain fatty acids, important for strengthening the bloodbrain barrier, to protect the brain from infection and inflammation.

THE ‘GUT’ INSTINCT – TUNING IN. Tuning in to what your gut is telling you helps better decision making. A high vagal tone means it’s safe to proceed, putting you in a cool, calm and collected state. A low tone is a warning signal that something isn’t quite right, like when walking down a dark pathway at night.

YOUR BRAIN, THE MICROBIOME AND DEPRESSION. We are what we eat and a high fat, high sugar diet is depressing. The Smiles trial run by Felice Jacka and her team was a world first showing how dietary intervention had a positive association on reducing depressive symptoms. Other research has found two specific types of dopamine producing bacteria (dopamine is part of the brain’s reward circuitry) is lower in individuals with depression. 10 | GREAT HEALTH GUIDE

Ted Dinan from the APC Microbiome Institute, believes the Psychobiotic Revolution heralds a seismic shift in our understanding of how the body and mind work together. Balance is what matters, knowing what keeps your commensals healthy and the pathogens at bay, for better health and cognition.

TIPS TO KEEP YOUR MICROBIOME AND BODY HEALTHY: 1. Eat your greens. Mum was right. Eating a wide variety of vegetables especially leafy greens and following essentially a plant-based diet is best. 2. Eat like a Hazda. Diversity rules. The Hazda from Tanzania have one of the most diverse microbiomes on the planet, around 40% higher than the average American and 30% higher than the average Briton. Their diet is highly protective as they have virtually none of the Western diseases of obesity, heart disease, cancer or allergies. 3. Add more fibrous foods. These are the prebiotics that feed your healthy commensals. Think green bananas, onions, garlic, leeks, Jerusalem artichokes, sweet corn, chickpeas, other beans, lentils and cashews. Aim for 40 grams of fiber a day, many of us eat less than half that. 4. Add more probiotics. These are the fermented foods high in living commensals including yoghurt, kefir, kombucha, miso, kimchi, soybean products and pickled herring. While SUBSCRIBE

GREAT HEALTH there are many probiotic supplements available, their effectiveness remains in doubt. Eating real food is the best way. 5. Eat less processed and junk food. Food manufacturers have mastered the art of producing highly processed food that is calorie dense and nutrient poor. It’s often high in fat, sugar and salt, and detrimental to a healthy biome. 6. Cut the sugar. The easiest way is to reduce the amount of soft drinks that you consume and drink more water, with a slice of lemon if preferred. Switching to artificial sweeteners such as aspartame, saccharine or sucralose is not recommended as these have been shown to be toxic to our gut microbes and reduce microbial diversity. Please note, that natural sugars as found in fruits and vegetables are NOT a problem. It’s about avoiding the added refined sugar found in processed foods. 7. Consider the flexitarian option. There is an abundance of evidence supporting that a predominantly plantbased diet is the best way to support a healthy diverse microbiota. There is no need to become vegetarian or vegan unless you wish to. A flexitarian approach consuming more vegetables and less meat is a good compromise.

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

The 12 Keys to Create Your High-Performance Brain. • Reduce stress & avoid stress-related illnesses • Foster healthy thinking habits to boost efficiency • Build your expertise with renewed focus &stamina • Drive innovation through productive collaboration • Help you to get more done with less effort & time

Paperback 2nd Edition 2019

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 DISCLAIMER

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GREAT HEALTH GUIDE | 11

nergy Drinks: Fizz & Facts Part 2

Dr Warrick Bishop

nergy drinks are not only consumed by sportspeople but also by young adults and teenagers. In the previous edition of Great Health GuideTM, the main reason for this high consumption of energy drinks is for a boost in energy. These drinks promote wakefulness, maintain alertness and possibly help with cognitive function and mood enhancement. But what are the health risks associated with consuming large quantities of these energy drinks which have large amounts of caffeine and sugar?

THE CARDIOVASCULAR SYSTEM. One of the most notable adverse effects of these energy drinks, is on the cardiovascular system where the caffeine has a significant effect on increase of heart rate and arterial blood pressure. This might be an acceptable side effect 12 | GREAT HEALTH GUIDE

in small doses, but there is observational data to suggest that high doses of caffeine can lead young patients into an abnormal heart rhythm. These changes can lead to problems with rhythm and even risk of death. This is from a direct effect of the caffeine on the electrical cells of the heart.

THE ENDOTHELIAL LINING OF THE ARTERIES. Caffeine also affects the special lining of the arteries that supply blood to the heart. This lining of arteries allows transfer of nutrients from the bloodstream into the tissues. But it also has a special ‘Teflon’ lining, that keeps the blood flowing through the arteries without any of the components or particles of the blood sticking to the wall of the artery. This lining of the arteries is called ‘endothelium’. Some research has shown that high doses of caffeine, as seen in excessive use of energy drinks, can have an impact on the SUBSCRIBE

Great Health

DISCLAIMER

GREAT HEALTH GUIDE | 13

Great Health endothelial function, affecting not only the possibility of components of the blood aggregating or clotting within the artery, but also changing blood pressures and running the risk of a blockage within the artery and subsequently a heart attack.

NEUROLOGICAL EFFECTS OF CAFFEINE. For anyone who has had too many coffees during the day, the neurological effects from excess use of energy drinks will be the same. At caffeine doses above 200 mg for a standard adult, symptoms of anxiety or insomnia may occur. Patients may describe gastrointestinal upset, restlessness and some degree of agitation. The Diagnostic and Statistical Manual of Mental Disorders actually has four caffeineinduced psyche or psychiatric disorders recognized. These disorders are: 1. 2. 3. 4.

Caffeine Intoxication, Caffeine-Induced anxiety, Caffeine-Induced sleep disorder, Caffeine-Related Disorder.

There are some reports of hallucination and epilepsy with patients who consume greater than 300 mg of caffeine through energy drinks.

THE EFFECT OF SUGAR. Due to the significant sugar load that most of these energy drinks contain, they also have an effect on the gastrointestinal and metabolic systems. Some researchers have observed tooth decay and also change to the gut microbiome, both caused by increased sugar load. Others have suggested that a detrimental 14 | GREAT HEALTH GUIDE

change in insulin sensitivity is brought about by the combination of caffeine and high sugar. This can lead to weight loss and deranged metabolic processes for the person who uses these energy drinks in the long term.

DIURETIC EFFECT OF CAFFEINE & DEHYDRATION. Energy drinks have a diuretic effect with water lost through the kidneys. So, you may dehydrate while exercising without being aware of it. Thus, the use of energy drinks must be balanced with water intake to minimize possible damage to the kidneys.

THE IMPACT ON PSYCHOLOGICAL PROCESSES: SLEEP & RISKY BEHAVIOURS. Sleep is heavily affected. Anyone whoâ&#x20AC;&#x2122;s been tired and wanted to try caffeine to keep awake would realize that it works. However, it works but leaves you SUBSCRIBE

Great Health depleted the following day. So, there’s really no benefit and there is a cost the following day. There have been studies looking at university age students who have engaged in frequent energy drink consumption at parties. There is no question about the association of energy drinks with risky behavior which could be either sexual, fighting or the use of drugs. Also, observed and documented by some researchers is the non-use of seatbelts in cars and lack of driver care.

ENERGY DRINKS MIXED WITH ALCOHOLIC BEVERAGES. One of the problems for energy drinks now, is how they are being marketed, as mixes with alcoholic beverages. Why this is so concerning is that the individuals consuming these mixed energy and alcoholic beverage drinks, are under the false impression that the energy drink offsets the detrimental effects of the alcohol. However, this is simply not true. It can cause a dangerous situation where the users of energy drink mixed with alcoholic beverages, have a false sense of bravado and a false assessment of risks of danger and their capabilities. By consuming multiple energy drinks in combination with alcohol, raises significant concerns in terms of an individual’s physical and psychological health, plus their judgment or risk taking. The final take home message is that energy drinks are here to stay, but there are still aspects that we don’t fully understand in their use, particularly in younger people. DISCLAIMER

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.

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What is Atrial Fibrillation? – Irregular, rapid heartbeat

•

What are the symptoms? – blackout, chest pain, stroke

•

What are the treatments for Atrial Fibrillation?

•

Who is at risk? – those with heart disease, obesity, sedentary lifestyle, high BP, diabetes

Find out what is the best possible care for people suffering from this disease. Published 8th May 2019

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GREAT HEALTH GUIDE | 15

Zero Part 2 Dr Ash Nayate

16 | GREAT HEALTH GUIDE

Great Health

he reasons why reducing waste is so critical in our quest to protect the environment and live more sustainably was outlined in Zero Waste Living: Part 1, in the previous edition of Great Health GuideTM. In Part 2, we look into the five principles behind zero waste living and find out how we can incorporate practical strategies for waste reduction into our everyday life. 1. Refuse Zero waste living starts with eliminating unnecessary items before they even enter our home, from flyers we know we’ll never read to cosmetic samples we know we’ll never use. Refusing unnecessary items doesn’t only reduce waste - it also benefits our wallets. Many people who subscribe to a low- or zero-waste philosophy embrace minimal living, whereby they only make purchases that are necessary, and they don’t participate in unnecessary acquisition of possessions. By being discerning about what enters our life in the first place, we end up having to make fewer choices about waste. Before bringing items into our homes, it’s worth asking ourselves why. 2. Reduce When purchasing necessary goods, we can strive to reduce the amount of waste we bring into our homes. This might include using cloth bags to carry groceries, avoiding pre-packed plasticwrapped fruits and vegetables, and using mesh bags rather than plastic bags to buy produce. For those with access, bulk stores may be an option for purchasing staples like grains, nuts, beans, and pasta. DISCLAIMER

Where prepacked goods are unavoidable, opt for those packed in cardboard, paper, or cloth, rather than plastic. For goods that can be stored for a long time or that are consumed quickly in your home, consider purchasing extralarge bags to reduce packaging. A tenkilo bag of rice uses less packaging than ten one-kilo bags of rice. (The caveat, of course, is to only do this with foods you consume frequently - otherwise you may end up inadvertently creating food waste). 3. Reuse We’ve probably all repurposed trash without realizing it; for example, storing memorabilia in old shoeboxes. Zero waste advocates find new life in items that would otherwise be destined for landfill. Empty jars can be used to store pantry items like flour and sugar, or as freezable storage containers for leftovers, or even to sprout seeds in winter for planting outdoors in spring. If you find yourself inundated with more materials than you could ever repurpose, then consider offering them to family, friends or neighbours. Or, try listing them for sale on Gumtree or Facebook Marketplace. 4. Rot Around 5 million tonnes of food waste are sent to landfill each year, according to Oz Harvest. Food scraps have the potential to break down and create a nutrientrich soil for producing more crops - and unfortunately, food waste in landfill doesn’t receive the oxygen it needs to decompose. GREAT HEALTH GUIDE | 17

Great Health The most environmentally friendly way to dispose of organic waste is to compost it properly. Composting is possible even in small living spaces - even in apartments with no outdoor space (with a Bokashi bin, for example). Alternatively, food scraps can be disposed of in a council green bin or passed along to neighbours who do have a compost system. The website sharewaste.com can link you with someone in your area who accepts organic waste for composting. 5. Recycle Recycling is well suited to paper and cardboard, metal cans and glass. It should be noted that recycling isn’t appropriate

18 | GREAT HEALTH GUIDE

for all items. Recycling process is still energy intensive and shortens the lifespan of the raw materials. Ideally, recycling should be used in conjunction with the other R’s, to ensure that only those items acquired out of necessity and without repurpose potential, are sent to recycling.

Dr Ash Nayate is a clinical neuropsychologist specializing in brain function and resulting behaviour. Ash has almost 15 years’ experience working with children and families, supporting them to feel happier, more confident and resilient. To contact Ash please visit her website.

Overuse of

Device Strain Technology:

–––

DISCLAIMER

Kusal Goonewardena –––

GREAT HEALTH GUIDE | 19

Great Health

any people suffering back pain, neck pain and stiff joints don’t realise they are suffering from a most insidious, common and debilitating condition – device strain. Among the most common device strain issues are: • smartphone neck

lubrication through the joints including those at spinal level. Giving yourself a break from sitting for too long is vital. Also remember that seated posture is often more important than standing posture. Thus, if you address your seated posture, you vastly improve your chances to overcome pain and prevent musculoskeletal injury.

• laptop back. Smartphone neck is increasingly widespread, caused by slouching and craning our necks forward when viewing smartphones. This causes neck pain, back pain, shoulder pain and headaches. Laptop back is most commonly caused by movie marathons on your laptop, often involving the comfy confines of a bed or a couch – unfortunately, as we relax, we forget our posture, leading to bad backs, side strain, shoulder strain, hip strain, sciatica-like symptoms, Achilles heel pain and headaches. These afflictions may appear at any age. We are even seeing more schoolchildren with device-related issues. At first it seemed quite mysterious. But once we understood more about the child’s daily activities, we are finding that they may be spending several hours a day on devices. Unfortunately, devices can compromise our posture and exacerbate other issues such as osteoarthritis. However, there are things you can do to overcome this and avoid device strain problems such as smartphone neck and laptop back. It may help to remember that our bodies are 70% water. We are meant to move and moving your body encourages natural 20 | GREAT HEALTH GUIDE

HERE ARE A FEW TIPS TO HELP YOU AVOID DEVICE STRAIN: 1. Make your device a cue: Every time you check your phone, sit or stand tall. Studies have found people check their phone 60-80 times per day. If you use this as a cue to stand or sit tall you will be establishing a healthy habit which will soon become second nature. 2. Have breaks: Try not to sit for more than 30 minutes at a time – or at least no more than a single episode of your favourite series. If you are indulging in movie marathons, consider getting up between each episode, even if you’re up and moving for a just a couple of minutes it makes a positive difference. 3. Use small exercises: Getting up regularly is a good idea, but what’s even better is doing some “small exercises” to keep you moving. Consider the following: • Calf raises: Simply stand up on your tippy toes, hold for a few seconds, and then ease back down. Do several reps at a time. • Side bends: Stand up straight with your arms at your side, legs slightly apart. Bring your right arm SUBSCRIBE

Great Health up so your hand is above your head, then reach your arm over to the left as far as it can go, while leaning to your left at the same time. Your left hand should remain at your side, moving down your thigh as you stretch. Do three or four stretches and then repeat the process on your other side. • Spinal rotations: Hold your arms straight out in front of you. While keeping them horizontal, swing them around your body from one side to the other, right around as far as they can go without causing you any pain. Try turning your head in line with your arms as they swing from side to side, which will rotate your spine even further. 4. Exercise regularly: People who are more active will have fewer problems with smartphone neck or laptop back. If you are doing a good mix of low, medium and high intensity exercises throughout the week then your body

DISCLAIMER

will be more flexible, your core will be stronger. You will be more resilient, and less prone to issues such as stiffness and arthritis. Key points: • Device strain is becoming more common and causing injuries such as smartphone neck and laptop back. • Most device strain issues arise from poor posture. • Regular activity and addressing posture may prevent device strain.

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.

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TravellingAbroad: Keep it

Simple –––

22 | GREAT HEALTH GUIDE

Melissa Hui

–––

GREAT HEALTH

ith over 42.1 million movements across the Australian border last year, it’s no surprise the number of individuals who fall sick while travelling overseas is on the rise. Whether you are planning to hit the ski slopes in Switzerland or laze on a tropical beach in Thailand, it is essential to be well prepared for any potential health concerns.

As a pharmacist, I know the importance of preparing for an overseas trip and how you can provide optimal support for your immune system when travelling abroad.

HERE ARE FIVE TIPS FOR STAYING HEALTHY WHEN TRAVELLING OVERSEAS: 1. Get a medical check. Prior to any overseas trip, receiving your medical check is a great first step of precaution. For those who are pregnant, have a chronic illness or are travelling to countries with high health risks, you may require a physical check and letter of approval from your GP or specialist, depending on the airline or tour group you are travelling with. A traveller’s health check should be conducted four to six weeks prior to boarding the plane, however it’s never too late to seek advice from your GP about your travel health. It is important to know about any potential health risks or illnesses that you may be more susceptible to, and how to manage such conditions while overseas. 2. Prepare yourself with the essentials. Travellers should prepare themselves with an on-the-go health kit, that is tailored to your destination’s specific needs. Consider factors like the time of year, infectious diseases, climate and who is travelling with you when organising DISCLAIMER

your travel health kit. This will prepare for any potential health complications that come with changing altitudes and terrain. Always include first aid basics, such as antiseptic wipes, antibacterial cream and bandages for any overseas trip. Furthermore, check with your health professional if the area you are travelling to requires antibiotics to protect you from malaria. Along with expert advice and tips from qualified pharmacists, our friendly staff at Discount Drug Stores can also check that your travel health kit is stocked correctly with appropriate first-aid items, medications or other essential items that can help protect you from airborne diseases and infections. 3. Make sure you’re vaccinated. Immunisation is a vital part of preparation prior to overseas travel. If you’re going to certain countries, particularly South-East Asia or Africa regions, vaccinations may need to be administered for protection against diseases such as hepatitis, influenza, yellow fever or typhoid, at least four weeks in advance. Different factors such as your age, location, prior immunisation history and underlying medical conditions may affect your individual requirements, so make sure you check with your healthcare professional prior to receiving any vaccinations. GREAT HEALTH GUIDE | 23

GREAT HEALTH

4. Get wise on medication.

5. Store your medication correctly.

Organising medical prescriptions or equipment for yourself and your loved ones can be one of the most challenging aspects of travel. It’s important to know the ins and outs of travelling if you have healthcare requirements, and how to appropriately and safely take your required medication and supplies overseas. Pharmacists are readily available to advise travellers on what may be required to take and how to do so when venturing overseas.

Many environmental factors may affect the integratory of a medication, such as moisture or heat. Exposing medication to inappropriate conditions may render them ineffective or even harmful if ingested. For example, if you are travelling by air, several medications need to be stored in temperature-controlled carry bags.

Since Australian prescriptions may not be valid in other countries, pharmacists will be able to assist in ensuring you have sufficient supply of prescription medication for the duration of your travel. Pharmacists can also advise what documentation you will need to obtain from a medical professional, outlining the medication, dosage and its purpose. 24 | GREAT HEALTH GUIDE

Please contact your local GP or healthcare professional for expert guidance before travel. Discount Drug Stores pharmacists are also available in-store if you’re seeking professional advice on healthcare requirements or vaccinations needed for overseas travel.

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. SUBSCRIBE

DISCLAIMER

Fitness

GREAT HEALTH GUIDE | 25

Physiotherapy Can

Help

Osteoporosis? ––– Margarita

26 | GREAT HEALTH GUIDE

Gurevich –––

fitness

WHAT IS OSTEOPOROSIS? Osteoporosis is a condition in which the bones lose their density and become more fragile. This occurs when the body is not able to replace minerals – such as calcium, at the same rate at which it is losing them. This can occur due to hormonal changes (e.g. due to menopause) or calcium and vitamin D deficiencies. Having weaker bones increases a person’s risk of sustaining a fracture.

WHAT IS OSTEOPENIA? This term refers to a decrease in bone mass, which is not yet low enough to be classified as complete osteoporosis.

RISK FACTORS The following (among other factors) increase the risk of osteoporosis occurring: • • • • •

age 50 years and older female menopause genetic predisposition (family history) lack of physical activity (especially weight-bearing and resistance training) • alcohol (> 3 drinks/day) • tobacco • caffeine (> 4 cups/day)

HOW CAN PHYSIOTHERAPISTS HELP? Physiotherapists can help by providing individuals with sound exercise advice. Physical activity – specifically weightbearing and resistance training – are DISCLAIMER

an effective way to slow down or even reverse the process of bone density loss. 1. Weight-bearing This means exercise where the individual’s bones are placed under the stress of their own bodyweight. For example: walking, hopping and squats. Bones adapt to the load that is placed on them, maintaining/ increasing their density when weightbearing activity is done consistently. Someone who is sedentary (i.e. spends a lot of time sitting down) will therefore not reap the potential benefits. 2. Resistance training Resistance training involves exercising against an opposing force, i.e. using equipment such as reformer machines, dumbbells, kettlebells, barbells, therabands and other tools. Once again, this increases the stress placed on the bones which, when done consistently, can lead to an increase (or at least maintenance) in bone mineral density. 3. Balance training Special exercises, such as one-legged stands can also help reduce the risk of falls, thereby reducing the likelihood of a fracture occurring. 4. Pain management Physiotherapists can also help provide treatment for specific pain associated with osteoporosis, such as back and hips. Specific physiotherapy treatment methods, such as soft tissue massage, mobilisations and electrotherapy (including drug phoresis and SCENAR therapy) can be very useful, particularly if the pain is limiting the person’s ability to exercise. GREAT HEALTH GUIDE | 27

fitness 5. Hydrotherapy Hydrotherapy (exercising in warm water) can be a great way for people to exercise when rehabilitating from a fracture, or when certain exercises are simply too painful to perform on land. It is important, however, to ensure land-based exercise is also performed in order to address the reduced bone mineral density. 6. Exercise under a qualified physiotherapist People who are diagnosed with osteoporosis, must be careful when

undertaking these forms of exercise, as doing them incorrectly or with too much sudden force can result in damage to the already weaker bones. This is why Clinical Pilates is a very effective exercise method as all the exercises are performed under strict supervision of a qualified physiotherapist. It is also important to undergo a full body assessment prior to commencing the program in order to make sure that the exercises are tailored specifically to the needs of each individual, considering their areas of strength and weakness as well as any specific medical conditions they might have. Summary Regardless of where you fit on the spectrum – be it osteoporotic, osteopenic or even someone with completely healthy bone density – a physiotherapist can devise an appropriate exercise program for you. This may be implemented in the form of a guided one-on-one program, group therapy or a personalised home exercise program. It’s important to stay on top of all aspects of your bone and joint health and keeping physically active will go a long way in assisting you to achieve that.

Margarita Gurevich is Senior Physiotherapist and uses Clinical Pilates, SCENAR Therapy & other evidence-based techniques, including Real Time Ultrasound and McKenzie Treatment. Margarita specialises in sports injuries, women’s health (including incontinence) and gastrointestinal issues. Margarita may be contacted via her website. 28 | GREAT HEALTH GUIDE

Mindset DISCLAIMER

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BeingGrateful Every Day Dr Suzanne Henwood

the two previous editions of Great Health GuideTM, we discussed The Brain in My Gut and The Brain in My Heart. In this third article, we combine the Gut and Heart Brain with the way we think, the Brain in Your Head, by being grateful every day, using all of your brains.

The positive mental and emotional effects of a regular gratitude practice are well known. A recent google search on ‘Being Grateful Every Day’ showed 263,000,000 hits. 30 | GREAT HEALTH GUIDE

Mindset Some of the key benefits of being grateful every day are: • Increased wellbeing & energy • Better physical health & longevity • Improved emotional health with increased self esteem • Better resilience & sleeping better • More empathy & improved relationships • More optimistic & happy • More productive at work, enhances our career growth This great graphic below shows a whole range of benefits. These are underpinned by research. In the diagram, look at the links to happiness. The research shows us that happiness is increased when we feel more grateful. And we feel more grateful

when we have gratitude. It’s like setting up a beautiful loop inside us, which over time, we change our outlook on life. This has been shown to happen in as little as five minutes a day, over 2-3 months. It takes a little practice, but having gratitude is a skill you can learn and improve on. For some people it will come more naturally than others. Start where you are at and make a commitment to practice every day. Use the mBraining technique. We take gratitude practices one step further by including the head, heart and gut in what we do. For some people gratitude has become a head based chore, and without the full feeling of gratitude from a heart based competency, the habits might not continue, since action is a gut based function.

Diagram showing the Benefits of Gratitude

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Mindset Ask yourself this question: ‘Today I am grateful for…’ and then use the five steps in the mBraining Gratitude Practice technique:

1. Focus on your Head Brain: Think about what you are grateful for. Take a moment to recall the specifics of that. Get a picture of it, identify some key words associated with it. Take some time getting real detail about what it is you are grateful for and what stories that help you to tell at head level.

2. Now focus on your Heart Brain: Dropping your attention to the heart, feel that gratitude. Feel it so specifically that you could describe it. What colour is it? What texture? What movement? What sounds? Take some time to describe and feel all the unique characteristics that mean you can confidently label that sensation of gratitude.

3. Next focus on your Gut Brain: Drop your attention in to your abdomen and pause to answer the question. ‘Who is the you, that is grateful?’ Take a moment to deeply savour what you are grateful for, to really experience it as part of who you are.

4. Moving to your ANS: (Autonomic Nervous System). Allow the feeling of gratitude to grow and spread round your body. Feel that sensation as it goes right out to your skin surface. Maybe even stroke your skin gently to connect with, appreciate and acknowledge that feeling throughout your body.

5. Bring your attention back to the heart: 32 | GREAT HEALTH GUIDE

Bring all the awareness that you have perceived and truly appreciate whatever it is that you were grateful for, in a new deeper way. Take a moment to notice how that is different to any previous gratitude practice you may have done. You can easily do this exercise in five minutes, or of course feel free to take longer. I believe that this deeper, more holistic way of finding gratitude, will enhance your experience. It will enable you to see and feel the benefits even more easily, so that you will start to incorporate this into your daily routine.

IN SUMMARY: Gratitude works by raising mood, increasing satisfaction and in feeling good about yourself. However, mBraining Gratitude practices only work when you take time every day to make it part of your routine. When you genuinely connect with head, heart, gut and ANS, you allow yourself time to really feel grateful. By offering a different approach, one that uses your multiple brains, I hope that you will practise being grateful every day. If you have practised gratitude in the past, then revive it. Commit to five minutes every day for two months and discover ‘what is new and different now?’. This is the great question to ask yourself daily, as you assess the impact gratitude has on your life.

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. SUBSCRIBE

Judging or

Opinion

Terry Sidford

udging is ‘to quickly form a bias and/or personal opinion about someone or something’. Opinion is ‘a belief or judgment that rests on grounds insufficient to produce complete certainty’. How often do you make a snap decision or judgement without much consideration? It is fine to form a judgment as long as you are willing to look at someone else’s viewpoint or perspective. To show that you are open when communicating with others, be aware of your body language as well as your words. Your tone and facial expressions can indicate whether or not you are willing to listen. Judgements make things final while opinions invite further discussion rather than closing a door. DISCLAIMER

There are many different perspectives on any given subject. We all have had different views of the world in which we live. When you judge without being able to open the door to another viewpoint, you limit the lens through which you see, feel, smell and hear your life. Pay attention to new perspectives and viewpoints as if you are stepping into someone else’s experience. For example, suppose you were at the base of a mountain looking up. You might see the magnificent creation of rock, dirt and trees. Then, after you hiked to the top, you see a spectacular vista and a valley that goes for miles. What different perspectives! And both are equally beautiful and correct. GREAT HEALTH GUIDE | 33

Mindset

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Mindset It’s also good to step back and listen to your gut before you form an opinion about any given situation. You never know what the truth is, and it could be entirely different than what you think until you take the time to inspect further. Respect others enough to ask questions if you are not 100% sure. No one likes to be judged from a first impression. Look at all sides and the facts before you decide your opinion.

Giving an opinion, allows others to do the same.

can I see this in a new light? What do I see right now without any past or preconceived ideas?’ We have a lot to learn from each other’s viewpoints. You can widen your view of life and watch your world expand without limitations. Judging limits your viewpoint and keeps you stuck. The moment we realize we are all connected and are here to learn from each other, we will all benefit in amazing ways. Having to be right is about control. You absolutely have the right to own your opinions but let others have theirs too.

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.

Try a few of these tools to open your ability to see a variety of perspectives. 1. Listen to someone’s viewpoint and be curious when they have a different opinion. 2. Listen as if you have never heard that statement or opinion before. Listen as a 5-year-old, curious and excited to see and learn new things. 3. Listen with an open mind and heart. Be willing to see things differently than you have in the past. Take one day to challenge your thinking. With everything you see ask yourself, ‘How DISCLAIMER

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Rela ionships 36 | GREAT HEALTH GUIDE

Ugly or Beautiful? Who Decides:

––– Dr

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Matthew Anderson –––

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relationships

any people might say that, ‘there is no such thing as an ugly body’, is an outrageous statement. It is provocative and goes against the common position about beauty, but it is true. In fact, I will even say that you will not be able to see your own body accurately until you get this point. Here it is.

There is no such thing as an ugly body.

Given our society’s obsession with a certain kind of body, I realize this statement sounds outrageous, but it is true. Very few people ever actually see their real bodies. What they see is a comparison to their ideal image of a body. The comparison always ends in negative judgment and a kind of natural-beauty-blindness that prevents them from seeing what is right in front of their noses – the true beauty of their own special and unique body. When you look at your body you usually have a mental body image with which you are comparing it. The mental body image is not real and never will be. It is a compilation of images given to you by family and culture that almost never looks even vaguely like your own physical body. Most of us do this comparison so quickly that we are unaware of the injustice we are doing to ourselves. We look at our hair, for instance and we immediately conjure up a mental image of the ‘perfect’ hair, which, of course, we don’t have. Then we compare the long, straight, golden 38 | GREAT HEALTH GUIDE

tresses of the ‘perfect’ hair to our own brown and curly locks. What happens? We lose in the comparison and we hate the hair we have. Tragically, we never take the time to see the actual hair that grows so faithfully on our heads and we see something that is not really there. Think about it. Comparison kills experience. While you are comparing your body parts to other ‘perfect’ body parts, you are not seeing or experiencing the wonder and specialness of the body you have. What would happen if you let go of the comparisons and just looked at your body for what it really is. What if you could see your body through the eyes of someone who loved your body? Imagine that for a moment. I don’t care how bad you think your body looks; try the experiment. What have you got to lose except a lot of body-hate? When I was a teenager, I hated my hairy legs. I thought I was the hairiest White Anglo-Saxon Protestant in the entire county. I compared my body to the WASP standards, and I thought I was weird. My friends caught on to my adolescent bodyhate and of course nicknamed me ‘baby ape’. I was short and hairy, and they loved to taunt me with reference to both. After years of wearing long pants and long sleeve shirts to hide my abomination, I met a woman who loved my hairy chest. She taught me to ‘see’ my body through different eyes. I learned SUBSCRIBE

relationships to let go of the comparison to hairless males and experience the sexuality and virility that my hairy chest exudes. I beat the problem by stopping the comparison and beginning to allow myself to look for the positive aspects of the body that I had. Today I love this body that is mine. All of it. Especially the hairy parts. What a difference, what a relief. Now the issue here is your body and what you think about it and how you see it. I am sure that there are some things about your body that you do not like. Some of you may even hate your bodies. It doesn’t matter. If you dislike your body or hate your body, you feel that way because you are comparing it to something that you don’t have. I suggest that you stop that comparison and try something new.

Your body is beautiful no matter what it looks like.

Your body is one of a kind. There is no other body like it on this planet. It is unique and special, and it is yours. I suggest that you look at your stomach and thighs and arms and neck and tell them that you are very sorry that you have judged them unfairly. Apologize for comparing them to bodies that do not actually exist. Ask their forgiveness for being a nasty and critical judge. Then try to see your body for the first time through the eyes of love. DISCLAIMER

Listen to me. You will never have the body that you fantasize about. You will always have some version of the body you have now. Better you should learn to love what you have than live in pain because you cannot love or accept the body that has brought you this far in life. You decide. You can continue to compare your body to a ‘perfect’ image and suffer or you can begin to see the body you have as beautiful. The truth is, there is no such thing as an ugly body. The body you have has its own unique beauty. Learn to see and celebrate it. You have nothing to lose and everything to gain.

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 | 39

Kids Ma ers 40 | GREAT HEALTH GUIDE

, Child s Memory

Tips for Your

Part 2

Dr Janine Cooper

the previous edition of Great Health GuideTM, we discussed the best ways to help children build their memory skills and to promote long-term memory. Long-term memory (LTM) is the storage of our knowledge and life experiences. It provides information that guides our future decisions and actions. By supporting a child’s LTM, we can teach them effective ways to learn, as well as providing the foundations of knowledge that will guide them throughout their life. Here we will discuss ways to promote childhood LTM. 1. Events strengthen LTM recall. Imagine your child has been to an event such as a party. You can aid their

DISCLAIMER

recollection of events by asking specific questions that tap into as many of their sense modalities as possible. For example: • ‘What games did you play?’ • ‘Describe to me how the cake tasted.’ • ‘How many different foods did you see?’ • ‘Tell me the colours of the candles on the cake.’ This process of asking specific questions rather than vague ones that have a ‘yes or no’ answer is called cueing. It helps to promote a child’s episodic memory retrieval system that is reliant on brain regions that develop later in childhood. You can also aid their semantic knowledge GREAT HEALTH GUIDE | 41

kids matters

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kids matters by telling them a few facts too, such as their friend’s house is close to the local hospital and that her father is a teacher. If you promote this style of learning and memory recollection at a young age, then it will promote long-term memory abilities as a child develops. It will also be advantageous for their own self-directed learning and enhance communication and social skills. 2. Strategies that aid recall. To support long-term memory, once a child has a good command of language, you can teach them to use mnemonics to help them to remember facts or a large amount of information. It can be a song, rhyme, acronym, image or a phrase to help remember a list of facts in a certain order. If the mnemonic taps into their interests, then this will further strengthen their long-term memory. For example, a child that loves a particular singer might modify a favourite song to contain the ‘to be learned’ information.

will be transferred to LTM and combined with their prior knowledge. 4. Sleep is the key. One of the most important ways we can boost memory and other cognitive abilities in children as well as ourselves, is to promote a good night’s sleep. A recent study also suggests that napping (averaging 70 mins) is beneficial to memory processing and has the potential to support socio-emotional learning in preschool children. Sleep allows the brain to ‘update’ in a process called consolidation. So, we have discussed only a handful of ways to promote memory in children. By understanding that a child’s behaviour and memory is linked to their brain’s developmental trajectory, caregivers and educators can offer age appropriate memory support that can promote knowledge and ultimately enhance a child’s ability to learn.

3. Form strong associations. One of the best ways for a child to learn new, perhaps more complex information and commit it to LTM, is to associate it with something that they already find familiar and interesting. An example could be teaching a child to create a more complex sentence by starting with an object or food they know and enjoy e.g. an apple. Ask them to taste it and then use the word they provide to add an attribute and tell them this is called an adjective. Write it in the sentence and read it aloud, ‘the apple is sweet’. This multisensory approach will boost their learning and will strengthen the likelihood that the new information DISCLAIMER

Dr Janine Cooper is a Melbourne based Research Neuropsychologist with a speciality in memory and development. Janine is the founder of Everyday Neuro that uses podcasts, courses and workshops to enhance understanding about the human brain, its function and ultimately how this shapes human behaviour. Janine has numerous scientific publications and can be contacted via her website. GREAT HEALTH GUIDE | 43

Acti

Physical

Improves Development Jane Kilkenny

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Kids Matters

hysical activity in primary school aged children from 5-12 years is declining. This is a major cause for alarm. Obesity levels in children are increasing. Academic performance is decreasing. Current data concludes that 1 in 4 Australian children are overweight or obese. How are these key factors related?

The Australian Institute of Health and Welfare states that 80% of children aged 5-17 years do not meet the recommendations for daily physical activity. These are alarming numbers for the future health of Australians. Whilst many may consider this a big picture problem that requires policy changes, the truth is we can all help to solve this problem. There is significant science to confirm that physical activity improves physical, cognitive, social and emotional development of children. There are also strong links to suggest that physical activity improves academic performance.

WHY ARE WE IGNORING THESE FACTS? While there are many influences on a child’s development, the most important guidance in the early years, is parental. Once they reach school age, the circle of influence broadens but the habits developed at home will still prevail. The key habits of physical activity and healthy eating go hand in hand to maximize future health. We can create the foundations of physical activity in primary school.

Are we too busy to be healthy? PRIORITISE PLAY TIME FOR KIDS: Parents want the best for their children, but it is often difficult to prioritise time. In the primary school years, it is essential to prioritise play time for kids. There are so many organised activity opportunities but sometimes we forget about just running around the park, taking the dog for a walk, riding a bike or going to the pool for fun. These are the stress relievers and fun activities that kids can enjoy with parents and friends. They also provide a relaxing environment that promotes communication. Kids love to chat, with each other and parents when given the opportunity. As parents we can never be too busy to listen.

LIFE IS BUSY!

A DAY IN THE LIFE OF A SCHOOL CHILD: IS THIS YOUR LIFE?

Have you stopped to consider why we feel so busy all the time? Busy is the number one reason that our physical activity levels across all ages are declining.

Before school, it’s about hurry-up, eat your breakfast, get dressed, pack your bag and off to school. The school day is busy, there’s lots to learn. After school it’s

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Kids Matters off to practice and when you get home it’s time for homework and preparing dinner. Probably some TV or other screen time. Then it’s off to bed. No wonder kids and parents are stressed! In the primary years of 5-12, if we can make some simple changes to reduce scheduling and increase time to be activity free, we can improve the future health for our kids. Let’s not burden them with too many time-demands, being a kid is about having fun. We want them to enjoy running, swimming, jumping, throwing and just being active! If we can instill a love of physical activity in this age group, we will have a better chance of enhancing their future health with less stress and better communication skills.

It might take some juggling at the start to factor in the family physical activity but once it becomes part of the routine, it will be something you all look forward to sharing together. Family memories are also made from moments like these.

Jane Kilkenny has over 25 years’ experience in health and fitness. She specialises in exercise for kids and teenagers having trained at the Children’s Hospital Institute of Sports Medicine (CHISM) Westmead in 2004. She is also a High-Performance specialist and a Level 4 IAAF athletics coach. Jane can be contacted via her website.

Reduce scheduling & prioritise play time for kids. 46 | GREAT HEALTH GUIDE

Solid Foods Your Baby &

Regina Tilyard

nfancy is an exciting and rewarding life stage as we support our little ones through milestone after milestone. In particular, the introduction of solid foods is a special time for our breast or bottle fed babies, because early experiences with food are the foundations for future feeding habits and eating behaviours. Whilst all babies have different feeding and development timelines, knowing when and how to kickstart your baby on solid foods, are important considerations for any new family.

WHEN SHOULD WE COMMENCE GIVING SOLID FOODS? Although breastmilk or formula will provide all essential nutrients from birth to approximately six months, most babies are ready to trial solids between the ages of 4-6 months. Before four months of age, solid foods are not recommended as the immune system, digestive system, kidneys, chewing and swallowing abilities are not yet fully developed. On the other hand, delaying the introduction of your baby to solid foods until after six months can increase risk for nutrient deficiencies and developing allergies. DISCLAIMER

Key indicators that a baby is ready for solid foods include: • the ability to sit upright with limited support • an increased appetite • showing interest in family foods. Introduce your baby to solid foods after breastfeeding or formula, as babies are more receptive to trying new foods when they’re not overly hungry. If your baby starts to refuse foods or becomes irritable when feeding, remember not to force them as this may encourage fussy eating. Wait until the following day or when your baby is relaxed and happy to try again. GREAT HEALTH GUIDE | 47

kids matters

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kids matters eating habits, maintain oral and dental health and ensure food safety. Thus:

IN WHAT ORDER SHOULD SOLID FOODS BE INTRODUCED? A baby’s first solid foods should be rich in iron to prevent iron deficiency. Ironfortified infant cereal is a common choice that can be mixed with water, formula or breastmilk to formulate an age-appropriate texture. After iron-fortified foods, foods can be introduced in any order that suits the baby and their family. A good starting point is infant cereal or pureed meat (including red meat, poultry, fish, cooked tofu or legumes), followed by smooth fruits, cooked vegetables and dairy products. Home cooked family meals are suitable and convenient, provided they are nutritious and an age-appropriate texture.

RECOMMENDED FLUIDS TO DRINK. In terms of drinks, infants who are exclusively breastfeed typically don’t require additional fluids up until 6 months of age. For infants who are over the age of 6 months or aren’t exclusively breast fed, ‘boiled and cooled’ tap water is the preferred main drink. Six months of age is also a great time to teach the skill of sipping by introducing a cup. Thus water, breast milk or formula are the recommended fluids. Other beverages that recommended include:

are

not

• Fruit juice, sugar sweetened drinks, tea and coffee are not suitable. • Pasteurised full cream milk is not suitable before 12 months of age. Certain foods are best avoided during the early stages of feeding to prevent fussy DISCLAIMER

• Avoid feeding infants honey, food containing raw eggs, or undercooked meat to be safe from foodborne illnesses. • As always, it’s best to avoid foods with added sugars or saturated fat and avoid adding salt to foods. • Lastly, ensure that foods are prepared and stored hygienically and safely.

HOW SHOULD WE PREPARE A BABY’S FIRST SOLID FOODS? Texture is an important consideration to reduce the risk of swallowing difficulties or choking. First solid foods should be finely mashed or pureed, progressing to mashed foods and eventually to minced and chopped foods over the following months. Finally, babies are ready for finger foods when they are able to hold it in their hands, such as cooked vegetables, cooled pasta or bread crusts foods. With all this in mind, our little ones’ first eating experiences are another magical milestone to cherish. Introduce your baby to solid foods with pureed, iron-rich foods and progress to finger foods and family foods appropriate to your baby’s age. This way, you’ll be providing optimal nutrition and teaching healthy feeding habits that will last a lifetime.

Regina Tilyard is a paediatric dietitian specialising in fussy eating and children’s feeding behaviours. She is passionate about helping families develop healthy mealtime habits. Regina is contactable via her clinic website. GREAT HEALTH GUIDE | 49