Great Health Guide: January/February 2020 by Great Health Guide

January/February 2020

SUN

Safety This

Summer

Waste-Way with Kids

Fight

the

Fad Diet in 2020

EXERCISE FOR BUSY MUM’S • EMOTIONAL SUPPORT FOR YOUR MAN • STRESSED-OUT TEENAGERS

ontents GREAT HEALTH

SUN SAFETY THIS SUMMER

Five tips for sun safety Melissa Hui

HARD TO SWALLOW?

Check out the many reasons for swallowing difficulties

Dr David McIntosh

28 DO DRINKS AFFECT YOUR THINKING? PART 1 Dr Jenny Brockis

NUTRITIONÂ

FIGHT THE FAD DIET IN 2020

Some helpful non-diet tips to fight fad diets

Regina Tilyard

FITNESS

AVOID WORK-RELATED STRAIN INJURY

Get up regularly from your work station for a couple of minutes

Kusal Goonewardena 2 | GREAT HEALTH GUIDE

SUN SAFETY THIS SUMMER Melissa Hui

EXERCISE & LONGEVITY

Keeping active adds years to your life & life to your years

TURNING POINTS IN LIFE

How life challenges can be a turning point for you

KIDS MATTERS

CHILDREN & YOUR DOCTORâ&#x20AC;&#x2122;S VISIT

Jennifer Smallridge

Terry Sidford

Should children be allowed in the consulting room?

RELATIONSHIPS

Dr Warrick Bishop

EXERCISE FOR THE BUSY MUM

Tips for busy mums to help jumpstart your fitness journey

Magdelana Hawley

MINDSET

DO DRINKS AFFECT YOUR THINKING? PT 1

How to make good decisions about what you & your family drink?

Dr Jenny Brockis

DISCLAIMER

GET OUT OF THE BLAME GAME

LOW WASTE-WAY WITH KIDS

The deep effects of blaming others in a relationship

Does over indulging children cause excessive waste?

Dr Matthew Anderson

Dr Ash Nayate

EMOTIONAL SUPPORT FOR YOUR MAN

STRESSED-OUT TEENAGERS

Do you know how to stand by your man?

Help establish great habits for long term health & happiness

Leanne Allen

Jane Kilkenny

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 Leanne Allen, Dr Matthew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Kusal Goonewardena, Margarita Gurevich, Magdalena Hawley, Melissa Hui, Jane Kilkenny, Dr David McIntosh, Dr Ash Nayate, Terry Sidford, Jennifer Smallridge, Regina Tilyard CONNECT WITH US:

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

Dear Friends A new dawn, a new day and a new year. Are you anticipating some exciting things happening this year or do you feel that life is a constant struggle, while you juggle, work, children, finances, friendships and try to find ‘me time’? Great Health GuideTM, is especially written to help the busy person keep up to date with important topics of Health, Fitness, Mindset and Relationships, as well many of the areas associated with Kids Matters. In this issue, there is good advice on Sun Safety, for those who seek sun, surf and sand. Remember the SPF and slip, slop, slap and slide this summer. Another helpful article in Nutrition, covers How to Fight the Fad Diet in 2020. In Fitness, there is a great article on Exercise & Longevity, giving sound advice on keeping active, “Keeping active adds years to your life & life to your years”. You may need some help on How to Get Out of the Blame Game and understand the effect that blaming your partner has on the relationship. Another great article is Emotional Support for You Man, where as women, we can help ‘our man’ which includes our partner, father, son, brother or friend and even a male colleague. In the same theme, Stressed-Out Teenagers, shows how we can understand that adolescence is a difficult time with physical, emotional and social challenges combined with growth and development, to increase stress levels. In all, Great Health GuideTM, will continue to be your partner and provide quick and accurate advice on many aspects of your life. So, here’s to your great health in 2020.

Kathryn x

© Antalya Developments Pty Ltd 2020 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 .............................

DISCLAIMER

GREAT HEALTH GUIDE | 5

6 | GREAT HEALTH GUIDE

Sun Safety

This Summer Melissa Hui

ummer is an important time to consider potential health risks associated with excess sun exposure. From dehydration to skin damage, everyone can be exposed to harsh UV rays through everyday activities like walking to the shop, waiting for the bus and hanging out the washing. As a pharmacist, I know the importance of protecting ourselves from hot and humid weather, so here are my top five sun safety tips to beat the summer heat. 1. Get hydrated. With summer in full swing, many Australians head outdoors to enjoy the warm weather and sunshine. However, hot and humid weather means we are more susceptible to acute dehydration, as our bodies secrete more fluid from sweat in an attempt to cool down. Water should be consumed throughout the day, even before the stages of feeling thirsty. If you are experiencing symptoms DISCLAIMER

such as dry mouth or a headache, it is possible you could be becoming dehydrated. Other signs of dehydration can include cramping, feeling tired and light headedness. So, be sure to replace lost fluids more frequently by drinking plenty of water and consider taking an electrolyte solution to replenish the salts lost during perspiration. Remember that beverages like coffee, soft drinks and alcohol should not be consumed as a substitute for water as they do not replace the fluids that you lose from perspiration. Caffeinated drinks are also a natural diuretic and cause the body to expel water through urine more frequently, further dehydrating the body. 2. Slap on some sunscreen. Applying sunscreen is one of the essential steps we should be taking to protect our skin from the sunâ&#x20AC;&#x2122;s harsh UV rays. With approximately two in three Australians diagnosed with skin cancer by the time GREAT HEALTH GUIDE | 7

Great Health they are 70, it is important to choose a sunscreen that will give you the best protection. The sun has two types of rays - UVA rays penetrate deep into the dermis, and unprotected exposure can lead to premature skin aging and wrinkling. UVB rays usually burn the superficial layers in the skin and play a key role in cancer development. When shopping for a sun protectant, always look for sunscreens labeled ‘board spectrum’ as this is what protects the skin from both UVA and UVB rays. Sunscreens with a higher Sun Protection Factor (SPF) rating up to 50+ will also provide the highest protection against UV radiation.

8 | GREAT HEALTH GUIDE

3. Fake the bake. Over the summer months, many Australians seek a bronzed complexion by laying in the sun. It may be tough to resist a beach trip for a bronze body, but it is lifestyle factors like this which has Queensland named as the ‘Skin Cancer Capital of the World’. There are very sobering statistics for Australia with cancer diagnosis set to rise to 150,000 cases by 2020. You can still achieve that desired summer glow without damaging your skin. Tanning skin products, such as lotions, foams and moisturizers can give the illusion that you’ve been on a beach holiday within minutes, minus the burn

Great Health

and peel and associated risks down the track. 4. Seek some shade. Whether itâ&#x20AC;&#x2122;s stepping indoors or finding a shady spot to lay down, these moments out of the sun, help your skin and body to cool down. Be sure to wear light-weight clothing, sunscreen, a broad-brimmed hat and sunglasses when out in the sun. If anyone around you is experiencing heat-related illness or heat stress such as dehydration, dizziness, muscle cramps and lack of airflow, encourage them to seek a cool, covered area immediately and call for medical assistance. 5. Up your vitamin game. Sun damage can cause inflammation and oxidative stress to the skin, but antioxidantrich products can play an essential role in DISCLAIMER

sun protection with Vitamin C, E and B3 protecting the skin further from infrared and UV rays. Niacinamide, a form of vitamin B3, is also a great source of added protection for your skin, shielding the dermis from heat and its negative impacts. B3 can also be found in eggs, beans, fish and milk or vitamin supplements, which are available at your local pharmacy. Please visit your local Discount Drug Store to seek professional healthcare advice on suitable sun protection applications for the whole family.

Melissa Hui is a qualified Pharmacist with over ten yearsâ&#x20AC;&#x2122; experience in community pharmacy and is a Professional Services Pharmacist for the National Discount Drug Stores Franchise Support Office. GREAT HEALTH GUIDE | 9

Swallow? Hard to

Dr David McIntosh

10 | GREAT HEALTH GUIDE

Great Health

ating and drinking is a vital part of living. So, having difficulty swallowing food can make life difficult, leading to frustration, stress and even embarrassment. There are wide causes of swallowing problems, so this overview is a quick summary on the topic.

HOW DOES NORMAL SWALLOWING TAKES PLACE? The easiest way to understand the problem is to firstly understand how normal swallowing takes place. In a simple progression of logic, things enter the mouth and in the context of solids, these need to be chewed up to the right consistency before the contents can be moved from the mouth to the throat. Once it is in the throat, there are a group of muscles that then squeeze from top to bottom to push the food into the oesophagus, which then takes the food down to the stomach. For all of this to work, the muscles need to be strong, the squeezing by the muscles needs to be co-ordinated, the brain and nervous system need to be working properly and the passageway from the mouth to the stomach needs to be clear of obstructions. So, with that in mind, letâ&#x20AC;&#x2122;s look at what can go wrong.

THE CAUSES OF SWALLOWING DIFFICULTY ARE QUITE VARIED. In the elderly, the most common causes are neurological disorders such as stroke, Parkinsonâ&#x20AC;&#x2122;s disease, and dementia. This particularly affects their ability to move food from the mouth to the throat. This can have serious consequences such as dehydration and malnutrition and it is possible for things to go down the DISCLAIMER

wrong way into the lungs and then cause pneumonia. Such a problem is very distressing and may lead to depression. In terms of the oesophagus, common causes of problems include motility disorders, side effects of medication, reflux and obstruction such as from a cancer. There are also rare situations such as having a pocket forming in the oesophagus, called a pouch, which catches the food as it tries to go down into the oesophagus.

SPECIALIST EXAMINATION AND TESTS TO FIND THE CAUSE. With so many causes of problems, how do we start to try and work out the cause? Like all good medical assessments, we start with taking a history. The symptoms we are on the lookout for include food sticking in the throat, coughing or choking. If the patient can point to where they feel things are sticking, then we have a better guide to the level of the likely problem. If they are choking or coughing, then we are more focussed on the throat. The presence of pain with swallowing, is a serious concern and would be considered to be related to serious problems until proven otherwise. Examination of those with swallowing problems has its limitations. A medical doctor can look inside the mouth and look for possible problems such as a GREAT HEALTH GUIDE | 11

Great Health tongue tie, paralysed tongue, large tonsils or a weak palate. An ear nose and throat specialist can look down into the lower throat and around the voice box, but beyond that it comes down to special tests and investigations. In terms of investigations, it will depend a bit on what is necessary. For example, if there is a suspicion of aspiration, then a speech pathologist can become involved to organise a special swallowing x-ray called a ‘modified barium swallow’. In other instances, referral may be required for an endoscopy. There are also special tests of the movement of the oesophagus that may be required too.

WAYS TO HELP MANAGE THIS CONDITION. Just as the cause varies, so too does the management. The following are all

possible necessities when it comes to managing this condition: • Avoiding or minimising drugs that are sedatives, especially in those with dementia or who have had a stroke. • Making dietary modification such as using a thickener to make liquids more solid. • Speech therapy referral advice on manoeuvres to limit swallowing problems, especially when there is a weakness of part of the muscles of the swallowing system. • Using medication to relieve acid reflux. • Avoiding foods not suited for the patient, such as hard meat for those who wear dentures. • Using oral moisturising agents, if the problem is a dry mouth. • Some patients may need to be fed via a tube, if their swallowing problem is a significant one. • If the cause is an obstruction, then this may require surgery and if it is a cancer, then other treatments may also be needed.

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. 12 | GREAT HEALTH GUIDE

Nutrition

DISCLAIMER

GREAT HEALTH GUIDE | 13

Fight

Fad Die the

in 2020

Regina Tilyard

14 | GREAT HEALTH GUIDE

NUTRITION

ieting is one of the most common New Year’s resolutions, with many of us seeing the new year as an opportunity for a fresh start. But unfortunately, each year more than 50% of us report back that our resolution to diet has failed. No, this doesn’t mean that we’re not working hard enough. It proves what health experts have been trying to tell us and what the dieting industry doesn’t want us to know: fad diets don’t work.

FAD DIETS ARE IMPOSSIBLE TO SUSTAIN. Apart from taking all the enjoyment away from eating, diets are not individualised. Bodies come in different shapes and sizes and have unique needs based on our age, gender, lifestyle, taste preferences and culture. This makes dieting almost impossible to sustain, meaning we’re setting ourselves up for a struggle.

HOW CAN YOU SPOT A FAD DIET? Steer clear of any diet advising you to skip meals, exclude food groups, purchase ‘revolutionary’ supplements or products, or follow rules and restrictions that take the enjoyment away from eating. They may seem like an easy way to shed kilograms, but our bodies are always working to outsmart us by adapting in a number of ways. • By restricting our food intake, causes the release of the appetite-stimulating hormone ghrelin, which sends sends physical signals to our body including hunger pangs, food cravings and light-headedness. DISCLAIMER

• Our metabolism is highly adaptable, thus drastically reducing our daily kilojoule intake will actually cause our metabolism to slow down. This is definitely bad news for when the diet finishes, our body has now become less efficient at metabolising an increased kilojoule intake. • Losing weight quickly, often means that instead of shedding fat, rapid weight loss is usually just the loss of muscle tissue and fluid. • Dieting takes a huge psychological toll on our wellbeing by damaging our relationship with food. Our biological reaction to restricting something, is to want it more, causing us to think about food more often than usual and experience food cravings. This can lead to stress, guilt and even binge eating. Of course, it’s important to make healthy food choices, but it’s time to swap dieting for a fresh approach. Rather than cutting out food groups or counting calories, focus on small and sustainable dietary changes that are built to last a lifetime. If eating healthily is on your New Year’s agenda, try these sustainable non-diet tips to fight the fad diet. Here are some sustainable non-diet tips: 1. Have patience. Everyone wants to lose 3kg by yesterday. Remember that steady progress will prevent weight from plateauing, or worse, increasing. This will allow your metabolism to adapt appropriately. 2. Take one step at a time. Take things slowly by setting an achievable initial goal, such as monitoring your portion GREAT HEALTH GUIDE | 15

NUTRITION size, eating more veggies at dinner or cooking lunch to bring to work. 3. Swap it, don’t stop it. Rather than restricting foods you love, search for healthier alternatives. Focus on one or two swaps per week, such as swapping to reduced-fat dairy products, or trade your afternoon crisps for air-popped popcorn. 4. Learn to eat mindfully. Stop labelling foods as ‘good’ or ‘bad’ and start learning to listen to your hunger and fullness levels. Eat for nourishment and appreciate foods that you love, in moderation.

5. Set weekly goals. Improving your eating habits may not be easy, so it can be helpful to keep a written record of your goals to allow you to plan appropriately, track your progress and stay accountable. 6. Enjoy a variety of foods. Challenge yourself to incorporate new recipes and fresh produce into your repertoire. You’ll get a bonus of extra nutrients by enjoying different colours and flavours, but more importantly you will be less likely to become bored from repetition and resort back to your old ways. With this improved outlook on nutrition, 2020 will be the year that we keep our New Year’s resolutions by fighting the fad diets and fuelling our bodies with nourishing foods. By enjoying fresh, healthy foods and making small changes every day, we’ll be one step closer to maintaining a healthy weight and reaping additional benefits of improved mood, concentration, gut health and exercise performance. With resolutions like these, let’s leave fad diet culture back in 2019, as a thing of the past.

Regina Tilyard is an Accredited Practising Dietitian, passionate about helping her clients meet their nutrition goals by enhancing their knowledge of food and nutrition, developing mindful eating habits and collaborating on achievable dietary strategies. Regina is contactable via her clinic website. 16 | GREAT HEALTH GUIDE

Fitness

DISCLAIMER

GREAT HEALTH GUIDE | 17

Avoid

Work-Related Strain Injuries Kusal Goonewardena

ork-related strain injuries are becoming more common. At Elite Akademy we are seeing more people suffer problems related to sedentary working lives. Many of these people develop problems from sitting too long in the one position, even with the correct set-up in place.

18 | GREAT HEALTH GUIDE

Fitness Ergonomic workstations may help, but these should be considered as a starting point for healthy habits to prevent workrelated issues such as sore backs, necks, repetitive strain injury and carpal tunnel syndrome. Most common problems emerge from slouching in your seat, sitting with your body out of alignment or having your computer set-up misaligned. To avoid work-related strain injuries, consider the following important issues: 1. Ensure your equipment is properly set up: We found that 95% of students and staff we analysed at the University of Melbourne do not use their equipment properly – this includes their chair, desk, and computer screen. People have the latest chairs but are often not using them correctly. 2. Use your workplace equipment properly: • Consider symmetry: everything to the left and right should be balanced. Even computer screens which are slightly off-centre mean extra muscles, joints and nerves are affected. • Support to key areas: For example, elbows need the opportunity to rest, otherwise shoulders droop and cause upper spinal problems, leading to headaches and increased stress. Poor posture has been shown to increase levels of the stress hormone, cortisol. • Lower back and upper back support is important: One of the DISCLAIMER

most overlooked situations, is having feet correctly placed on the ground or on foot pedals; dangling feet or feet resting on the wheels of chairs can cause increased pressure through the back, which causes imbalances and eventually pain. • Correct height: Screens must be at eye level and keyboards at the correct height. If one or both of these are incorrect, you invite a whole range of strains including neck strains, arm strains, shoulder problems and headaches. Solution 1: Always self-evaluate by taking photos of yourself – this is how elite athletes learn about their performance. If it’s good for them it’s good for us. Once we see how we sit, by looking at a photo, we see how well or badly we are doing that activity. If a photo reveals poor seated posture, it inspires us to change that behaviour. Solution 2: Use posture cues. Posture is a learned behaviour and we can fall into bad habits. Remind yourself to sit up straight every time you check your emails or check your phone. Over days and weeks, you’ll develop good habits and good posture will become second nature. 3. More movement/exercise at work: The problem with our working lives is not so much sitting down or being in the one position, it is doing it for too long without breaks. A recent study found not exercising is as bad for you as smoking. This study, undertaken by Cleveland Clinic researchers, is significant because it GREAT HEALTH GUIDE | 19

Fitness

subjected 122,007 patients to treadmill testing from 1991-2014 – a depth and breadth of research we don’t see too often. The research found that a sedentary lifestyle might come at a great cost. It consistently found the more people exercise, the lower their mortality rates. Solution 1: Aim to get up regularly – even if you are very busy there will be benefits from this for your body, which will in turn, help with your work. Set up some cues to get up every 45 minutes or so. Solution 2: Incorporate some simple stretches and exercises into your day. For example, doing side bends and rotating shoulders left and right, like doing the ‘twist’, which gently rotates the spine. Another good exercise is standing up straight and lifting yourself onto your tippy toes for a few seconds at a time. Solution 3: Stay active outside of your 20 | GREAT HEALTH GUIDE

working life – incorporating low, medium and high intensity exercises keeps you more resilient and flexible. Key points: • Work-related strain injuries are increasing. • They can be addressed by considering posture, alignment and regular physical activity.

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

Exercise

& Longevity

Jennifer Smallridge

t’s no secret that being physically active contributes to a long, healthy life, but just what types of exercise should you be doing to maximise your lifespan? Across the world, different cultures have unique ways of keeping active for life. According to the Blue Zones Longevity study, some fishermen from Japan never retire and some of the women dance vigorously well into their nineties. The long-lived Costa Ricans also perform physical labour for their whole lives and enjoy it.

In the Western world, we don’t tend to stay in a manual handling role for our whole lives. We swap the tools for the desk and count down the days until retirement. But we do need to keep moving our muscles well into our later years, to maximise quality of life and overall function.

HOW DOES PHYSICAL ACTIVITY BECOME ANTI-AGING? Aging is a natural and complex process, influenced by genetics, environment and psychosocial factors. Research finds that exercise works in the following ways to DISCLAIMER

safeguard the body and mind: • Protection of the blood vessels against plaques and blockages. • Reduction in systemic inflammation levels. • Lowered disease.

risk

cardiovascular

• Improved quality of muscle and bone tissue. The most significant scientific discovery, however, is the fact that regular exercise can help you live longer by lengthening GREAT HEALTH GUIDE | 21

Fitness

Keeping active adds years to your life, & life to your years. 22 | GREAT HEALTH GUIDE

Fitness your telomeres. Telomeres act like caps on the end of your DNA strands, stopping them from fraying and shortening, like the plastic at the end of your shoelaces. Lengthening the telomeres by engaging in regular endurance exercise (3 x 45 minute sessions per week) protect against cellular ageing, improve the regenerative capacity of cells and overall contribute to healthy ageing. It’s thought that these benefits, particularly associated with endurance (aerobic) exercise, keep us alive for longer due to our evolutionary biology. Our ancestors had to travel by foot for long distances to stay alive and preserve the species, something which our modern life has certainly eradicated.

WHAT TYPES OF EXERCISE CAN EXTEND OUR LIVES?

tasks which make you wobble are the key. Try this for balance: while performing a daily task such as brushing your teeth or combing your hair, stand on one leg to fire up the balance response, to keep you agile for years to come. In summary, you might like to think of exercise as a fancy anti-aging night cream, however it’s for your DNA – and it’s free! If you’re not sure where to start, an Accredited Exercise Physiologist is the right health professional for you.

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.

1. Regular, medium intensity exercise: One common thread from studies in longevity, is to keep doing something that you love. If you are a keen golfer and you play regularly, that becomes your life-extending exercise. If you used to dance, find a local community class to get moving again. The best advice is to use your whole body, at a medium intensity, for several hours a week. 2. Balance training: Another commonly overlooked method of keeping young on the inside, is balance training. Most people don’t know their balance is deteriorating until they literally lose balance. However, a lot can be done to preserve this important function. The balance centre in the brain learns by being slightly unsteady, therefore completing DISCLAIMER

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Exercise

Busy Mum for the

Magdalena Hawley

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Fitness

ums’ schedules can be hectic. And it doesn’t matter if you are a stay-athome mum or you are back at work. You are busy. You can’t even go to the bathroom without an audience! So how are you supposed find the time or the energy to exercise?

When you are lucky to find some down time, often you would rather sleep, read or just relax. But before you do that, remember that working out gives you more energy, helps relieve stress, improves your mood, increases muscle tone, boosts your confidence and makes you healthier. You owe it to yourself and your family to stay as healthy as you can! So, here are some tips for busy mums that might help to jumpstart your fitness journey. 1. Schedule work outs for the week. Look at your week ahead and schedule in your workouts. We know that a mum’s life is not always structured and sometimes you might have to be flexible with your plan. That’s okay. But if you plan to exercise, there’s a higher chance that it’s going to happen. 2. Take advantage of naptimes. You could either put the bub in the pram for the nap and go for a walk or work out at home while the bub naps in the cot. 3. Find a playdate work out buddy. Find a friend who is also a mum and would like to get fit. During the playdate, while the kids are playing together, you can work out. Another benefit of this is that you are also socialising at the same time. DISCLAIMER

4. Find a gym or an outdoor training with crèche. This option gives you the benefit of being able to actually focus on the workout and your ‘me time’. 5. Work out before the kids get up or after they go to bed. For new mums or mums with kids who don’t sleep through the night, I don’t recommend waking up too early. Sleep is your priority and if you are not getting at least six hours, I wouldn’t recommend waking up early. However, as another option perhaps you can work out, run, or walk after the kids go to bed. 6. Work out during your child fitness activity. If your child does a sport, instead of sitting on the sidelines and chatting to other mums (or playing on your phone), you could go for a walk or a run. Of course, this one depends on your child’s age and the activity they are doing. 7. Get the kids involved with you. Working out with kids is never easy, but if you make it fun, they can be really good and fun workout buddies. In the past, I would create a little obstacle course in the park for my son and we would work through it for a time (believe me, I was out of breath after a few times). This is also a great way to bond with your kids. GREAT HEALTH GUIDE | 25

Fitness

8. If you are back at work, then use your lunch break. I know that when many mums are back at work, they try to use their lunch break to do their own home admin (paying bills, getting quotes, booking holidays, etc.). But what if every second day, you would try to fit in a workout? You don’t have to sign up to a gym or do anything too sweaty. Start with a 30-minute walk. You could even get your colleagues involved. 9. Forget the all-or-nothing attitude. Remember, even little things can make a difference. A 10 to15 minute workout is better than no workout. Walking to the shop instead of driving or parking a bit further away and taking stairs instead of the lift, counts too. 26 | GREAT HEALTH GUIDE

Remember to be kind to yourself. If your kids are sick or you had a rough day at work, it’s okay to miss the workout. It’s about consistency and what you do on most days, not that one ‘bad’ day.

Magdalena Hawley is a Qualified Personal Trainer and Food & Wellness Coach. She is a founder and head trainer of Mums Going Strong Fitness group and personal training company specialising in postnatal fitness with a focus on core and pelvic floor recovery. And a creator of Busy Fit Mums - online program for busy mums. SUBSCRIBE

DISCLAIMER

GREAT HEALTH GUIDE | 27

Mindset

Your

Thinking? Part 1

Dr Jenny Brockis

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Mindset

know it’s important to keep our fluids up. Staying adequately hydrated is essential to our very survival. But does what you drink affect how well you think? Let’s take a look at some of our most common beverages and the impact they have on our brain health and cognition, starting with three of our most commonly consumed beverages. 1. Water Quenching our thirst with a long cool drink of water is the safest way to avoid the discombobulating effects of dehydration. On hot days, getting even mildly dehydrated can lead us to feel hot and bothered and find it difficult to think clearly. It gets harder to pay attention, we make more mistakes, we can get a headache, feel tired and often a little cranky. Mood disturbance is not uncommon but is a frequently missed result of being dehydrated. Two percent dehydration is to put you at risk of reduced cognitive performance, along with poorer immediate memory skills and difficulty regulating body temperature. While the age-old advice is to drink eight glasses of water a day, your needs are very much dependent on your level of physical activity and the ambient temperature. Thirst is a late and unreliable indicator. It’s easier to keep an eye on the colour of your urine. A pale straw colour is ideal. If it’s a darker colour it’s time to drink up. The easiest way to drink enough is to have a glass of water on waking (and keep a glass on your bedside if you wake DISCLAIMER

up thirsty in the night) and aim to drink two or three glasses between meals and another glass with food. Keep water handy at work on your desk or a bottle in your bag to sip from regularly and remember we derive around 20% of our water intake from food. But don’t overdo it. Overhydration can be a problem too especially for athletes who can end up with dangerously low levels of sodium in their system by drinking too much water leading to brain swelling, confusion or seizures. 2. Milk It’s good for our muscles and bones, but milk is also good for our brain and not just for kids. Drinking milk has been linked to higher levels of glutathione which helps to stave off the damaging effects of oxidative stress in older healthy adults. While there has been a growing trend towards plant based ‘milks’, milk in western cultures is still a valuable source of calcium, protein, potassium, magnesium, choline, riboflavin, vitamin A, B6, B12 and vitamin D. Choline is important to sleep, learning and memory, while the potassium is important for blood pressure regulation and lowering the risk of heart disease. It also contributes to lowering our risk of vascular dementia. Breastfeeding provides babies the ideal combination of healthy fats and nutrients for normal brain development. But formula fed babies have been shown in studies to do just as well, so ditch the guilt and feed you baby what works best for the two of you. GREAT HEALTH GUIDE | 29

Mindset Lactose intolerance and milk allergies while relatively rare are real, so as above, work with what’s right for your body and mind. 3. Sweetened carbonated drinks Of all the drinks available to us today, the one we need to rethink about consuming at all, are the sweetened sodas including those containing caffeine and/or artificial sweeteners. Apart from providing empty calories the biggest concern is the impact they have on brain health. The addition of caffeine in the so-called energy drinks leads to hyperstimulation of the brain contributing to difficulties sleeping, agitation and headaches. These drinks have also been shown to raise oxidative stress and alter gene expression. Artificial sweeteners are no better, adding to brain dysfunction and are associated with an increased risk of dementia or stroke. Drinking more than two sweetened drinks per day (tea, fruit juice or soda) or having three sodas a week, has been linked to signs of accelerated brain ageing including a reduction in brain volume, poorer episodic memory and a smaller hippocampus, the part of the brain used for learning and memory. Knowing all this, it’s time to make more informed decisions about what we and our children choose to drink. In The following edition of Great Health GuideTM, Do Drinks Affect Your Thinking? Part 2, we will discuss the effects that coffee, tea and chocolate, have on the brain.

Dr Jenny Brockis is a Medical Practitioner and Board-Certified Lifestyle Physician 30 | GREAT HEALTH GUIDE

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. SUBSCRIBE

Points

Turning

Life

Terry Sidford

here I was, sitting in an empty room starring at the blank walls. I was embarrassed, ashamed and scared. I had lost everything I owned and didn’t know what to do next. I said to myself, ‘I must be so weak and naive. I can’t go home to my family and ask for help. How did I let this happen?’

As I sat there, quietly wiping away the constant stream of tears running down my face, I suddenly became still. I could hear my heart pounding inside my chest. Then I heard my inner voice saying, ‘Terry, you will be okay. You are still here and will always be here’. I smiled and became peaceful. At that moment, I realized that the con-artist boyfriend, whom I had become prey to, had taken away everything material, but he could not touch what I had inside me. My soul. This experience was one of the most challenging trails and the most significant DISCLAIMER

turning points in life. I knew that I could lose it all, but still have the essential thing that will sustain me: myself. No one can take that away without my permission. When this happened, I was in my twenties. Now, in my fifties, I can look back and see how that experience transformed me. I am no longer fearful of losing everything. I no longer get too attached to the outside world. I know my soul, spirit or whatever you choose to call it, will never leave and ultimately that is what sustains and fulfills me. What a gift this knowledge has been in my life. It has given me stability in a world that is continually changing. I have experienced many trials, but now see them as turning points in life. I didn’t always see that anything good could come out of it at that time, but eventually, it would turn into a time of reflection, learning, and a change in direction. GREAT HEALTH GUIDE | 31

Mindset

32 | GREAT HEALTH GUIDE

Mindset

My soul is what sustains me, it cannot be taken away.

Take a few moments to reflect on the trials you’ve faced in your life. Did it transition you into a new direction? Did you find your strength or stand up for yourself? What did you learn? There are so many reasons we have trials in our lives. The answers may not be revealed right away. Take time, when you are ready, to reflect on what the reason was and if it created a turning point in your life.

3. Did something good come out of it? Dig deep on this question. While writing your list, did you learn something? Did you let go of a relationship? Did you find your voice? Did you change your life direction? Did you realize what was truly important that you would not have, if you had not gone through that trial? I hope you will take away from this article, that we have many turning points in life and that the trials in our life can be the catalyst for 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.

Here are some life transitions that might have been a turning point for you: • Having children – raising teenagers • Loss of a child • Loss of a parent • Divorce • Health crisis • Financial crisis – losing a job.

TRY THIS EXERCISE: 1. Make a list of trials that you’ve endured in your life. 2. Write down what happened months to a year, after that trial. DISCLAIMER

six

GREAT HEALTH GUIDE | 33

34 | GREAT HEALTH GUIDE

Blame

Get Out of the

Game

––– Dr

Matthew Anderson –––

ake a look at Genesis 3:8-12 in the Bible.

WHO WAS THE FIRST BLAMER?

The first blamer was Adam (ladies don’t laugh, you were second) and Adam actually had the nerve to blame both Eve and God. Blaming has been around since the beginning and the sad fact is, we seem to not have learned the lesson. It did not work for Adam or for Eve (who blamed the snake) and it does not work for us. So, what can we learn about blaming that might help us have more responsible and empowered lives?

THE EFFECTS OF BLAMING: 1. On the blamed: A partner who gets blamed experiences many of the following reactions: hurt, anger, resentment, guilt, shame, misunderstood, invalidated, disconnection from blamer, DISCLAIMER

humiliated, inferior and lowered selfesteem. There is a desire to withdraw from the blamer, with frustration about being unable to resolve the difficulty and if the blaming is chronic, a feeling of hopelessness about the relationship. 2. On the blamer: The blamer experiences many of the following reactions: brief feelings of relief from being wrong and feelings of superiority and power. Defensive, selfrighteous, safe from attack, protected from shame or guilt (she/he did nothing wrong), self-satisfied and innocent. On a deeper level the blamer also experiences a lack of power. Since the one who is blamed is seen as the cause of the problem, then the blamer has no power to make positive changes or affect the situation in any way. He/ she must rely on the blamed to fix the problem. GREAT HEALTH GUIDE | 35

Relationships 3. On chronic blamers: In essence, chronic blamers usually see themselves as victims who are the result of the blamed. Powerlessness is a direct effect of chronic blaming. Because blamers take no responsibility for the difficulty, they have no power to fix it. Chronic blamers feel superior but also feel helpless — a tragic price to pay for never being wrong. Finally, chronic blaming will often contribute to depression. One of the most regrettable and harmful results of chronic blaming is that it blocks the blamer’s ability to be introspective.

36 | GREAT HEALTH GUIDE

Introspection is essential to the process of self-awareness and inner growth. If an individual cannot look inward due to excessive blaming (painful self-judgment) then she/he will avoid it entirely. The inability or unwillingness to look at one’s faults makes change impossible. How could we change what we cannot see? Inner work thus becomes stunted or nonexistent and the blamer’s personality will usually remain stuck in adolescence (the stage of life at which inner work begins). 4. On the relationship: Blaming blocks trust, understanding, creative

mutual problem

Relationships solving and intimacy. It erodes safety, compassion and the possibility of growth and healing. Chronic blaming usually requires professional help to change; otherwise it will destroy any meaningful relationship.

WHY DO BLAMERS BLAME? Blaming arises out of low self-esteem, insecurity and an inability (usually born of fear and shame) to admit being wrong. It is also often accompanied by a childish and/or naïve expectation of perfection in self and others. The blamer cannot tolerate mistakes in him/herself and overreacts with judgment and punitive thoughts or actions. Blamers cannot distinguish between blame and responsibility and have a strong tendency to interpret mistakes as intentional or stupid. They also ‘see’ all feedback and criticism as attack and react accordingly.

HOW TO STOP THE BLAME GAME?

If you are in a relationship with a blamer, then it will become important for you to do two things. 1. Stop accepting blame. I do not mean stop accepting responsibility since you may also contribute to the difficulties. However, these situations do not have to be a reason for put downs or attack by your partner. It is important that you require criticism to be communicated constructively and not judgmentally. 2. Go first. It can be useful to ask your partner for feedback about what he/she does not like about you (only one item at a time, please). Discuss it and listen as non-defensively as you can. Then after hearing them out, ask your partner for equal time. Present your difficulty with compassion and gentleness. Unless you are dealing with a chronic blamer this technique can produce excellent results.

Blamers can be extremely difficult to confront. It is not easily done. They usually are highly sensitive to anything that even vaguely seems like criticism and will react with defensiveness or counterattack. It is important that anyone who wants to have a helpful and healing conversation with a blamer must first build trust, find compassion for the blamer and become adept at communicating without judgment. A blamer is hypersensitive to criticism (for them it equals attack) and thus they must feel safe with the person who is trying to help them. 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 | 37

Support Emotional

for Your Man

Leanne Allen

38 | GREAT HEALTH GUIDE

Relationships

hen it comes to emotional support, women have an unfair advantage. We tend to talk to each other from a very young age. We talk to our mothers or our girlfriends and we read girly magazines that have lots of emotional pearls of wisdom.

What do guys get? Magazines about sport or fitness, business or porn. And when they are children and feel vulnerable, they are taught that ‘boys don’t cry’ or to ‘toughen up’. What this does is to shut down a man and teach him that his emotions are wrong, and he shouldn’t have them. Is it any wonder that many men have no idea how to emotionally connect to their partners?

WHY IS EMOTIONAL SUPPORT FOR YOUR MAN IMPORTANT? Emotion support for you man is vital to his wellbeing. There is evidence that the rate of suicide in men is unacceptably high, especially for young men. Divorce rates are on the increase and real connection seems to be disappearing. I want to clarify that ‘your man’ can include your partner, father, son, brother or friend, even a male colleague. As women we all play a part in the emotional development

To support your man, you need to hold him up emotionally. DISCLAIMER

of the men in our world. There is no point complaining about men being shut down if we are not willing to change things to allow them to open up. I hear women say over and over again that, ‘I do not want to be my partner’s mother. I need an equal, not a child’. This is a big problem for women to understand when men’s childish or immature emotions come out in anger, in an inability to consider your needs, being lazy or simply shutting down. Shutting down can be in the form of not responding, the silent treatment, gambling or drinking too much. All of this can be worked on, but it takes a lot of patience, from you and your man!

ARE YOU EMOTIONALLY AVAILABLE TO HELP YOUR MAN? If you want your man to be emotionally available then you also need to be emotionally available, it is not just about how you feel! It is also important for women to realise that men often complain that the women in their life cannot handle it, if they cry or display any vulnerability and therefore, they shut down. You must be strong and understand that men do cry and are very vulnerable just as women are. Thus, if you want your man to support you, you need to be able to hold him up emotionally too. GREAT HEALTH GUIDE | 39

Relationships

WHAT DOES MY MAN NEED FROM ME?

• He needs to feel safe with you, so if you rage at him, that will never work.

• He needs to know that if he is emotional you will not freak out.

• He needs to feel that you are listening to him.

• He needs to know that if he cries you will just sit there and be with him and not try and fix everything for him with a few kind words.

Many women might be reading this and rolling their eyes, thinking ‘yeah right’, ‘My man would never open up, doesn’t matter what I do’. But if the foundation of emotional security has never been built and by that, I mean from childhood, then this is a difficult road, but not impossible. You can provide emotional support for your man.

• He needs to trust you and know you will not tell all your girlfriends or family that he cried.

COURAGE, COMMITMENT AND TIME. It takes real courage and commitment to open up to someone, not just for men but for women too. It can take a long time, sometimes a huge emotional upheaval to create enough momentum to get men to talk openly. But it is worth the effort in the long run. For now, perhaps the only thing you need to ask yourself is, ‘Am I able to emotionally support my man?’ If the answer is no, or I don’t know, then start by working on yourself. It is that simple!

Leanne Allen (BA Psych), Is the principle psychologist at Reconnect Wellness Centre on the outskirts of Sydney. Leanne also does online session. She has trained in many modalities including NLP and CBT and completed training as a life coach. Her approach is to look forward whilst releasing limiting beliefs created in childhood. Connect to Leanne and her team of psychologists on Facebook.

40 | GREAT HEALTH GUIDE

DISCLAIMER

ids Ma ers GREAT HEALTH GUIDE | 41

kids matters

42 | GREAT HEALTH GUIDE

Children & Your

Doctor’s Visit Dr Warrick Bishop

hould children be allowed in the consulting room? This question is fraught with political correctness, implications and difficulty for the consulting doctor AND the patient. The following scenarios are examples of children accompanying their parent during a consultation.

CONSIDER A MOTHER WITH AN ACTIVE AND ENERGETIC TODDLER. • a hyperactive two-year-old • accompanying her already anxious mother, Carol (the patient) • who is displaying multiple symptoms arising from complex health issues. The above scenario was our first meeting and we had a 30-minute window of DISCLAIMER

opportunity. Here was a mother in obvious need of medical assistance who could not find a babysitter for our appointment. Life happens. However, the result was that the child was entertained for 15 minutes while the mother received little help.

THE IMPLICATIONS. I love children (my own included). However, any medical consultation has serious implications for the patient. Among the considerations are: • the connection between the patient and the doctor • limited time • the need for focused concentration • the detailed conversation around GREAT HEALTH GUIDE | 43

kids matters

• symptoms • prognosis • medications & treatment strategies.

A MOTHER WITH A YOUNG SLEEPING CHILD. Lindsay came to see me after there had been a sudden cardiac death in her family. She came with a three-month-old baby who slept throughout the consultation. I was able to engage with Lindsay, sharing very complex ideas in relation to her family history, her health and that of her child.

WHEN CHILDREN CAN HELP. When Bruce came to see me, he was 85 years old and he brought his son, Tony, who was just over 50. Bruce had complicated health issues and he was a 44 | GREAT HEALTH GUIDE

little confused. Having Tony accompany him was an absolute bonus. Tony was able to: • clarify what drugs Bruce was taking • understand the treatment strategies I wanted to instigate for his father • in the time ahead, was able to follow through to ensure the plans were followed.

A HAPPY ENDING. Carol’s story has a happy ending. I was able to see her again not long after the first consultation and, on that occasion, she had a babysitter for the child. We were able to have a far more meaningful discussion. Carol’s health has improved. Occasionally, she still brings her child when the babysitter is not available. Over SUBSCRIBE

kids matters time, we have covered a lot of ground and are now in a much better position to cope with the active and energetic toddler along with the consultation. Also, the child is now old enough to be immersed in iPad activities as the adults’ converse. While this is not ideal, it is certainly an improvement. In raising this issue, I am not saying that children should be excluded. However, the patient must be aware that the presence of a child, especially a young child, can impact on the excellence of care being provided in that consultation. Discussions around prognosis, medication and ongoing treatment strategies can be complicated and, at times, distressing enough without the added distraction of young children. Some personal issues may also need to be dealt with and this may be difficult or not appropriate with an older child present. There are times, however, when their presence cannot be avoided and, under those circumstances, we do the best we can.

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.

Editor ,s Choice ATRIAL FIBRILLATION EXPLAINED By Dr Warrick Bishop, experienced cardiologist.

This easy to understand book describes: •

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

SUMMARY. So, although children can be a hindrance or a help, they can be welcomed into any consultation, keeping in mind that: • If the child is active throughout the consultation, there is no question his/ her presence will detract from the visit. If you have a child who will sleep throughout the consultation, fantastic. If you have a child who can participate in the consultation and assist with ongoing treatment, brilliant. • In the end, it is your health and future that are at stake. DISCLAIMER

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

Prices from $9.95 (eBook) to $34.95 (Paperback) AVAILABLE DIRECT FROM WEBSITE

GREAT HEALTH GUIDE | 45

Low

Waste- Way with Kids –––

46 | GREAT HEALTH GUIDE

Dr Ash Nayate –––

kids matters

ustainable living is not just a millennial trend. Families are embracing the low waste lifestyle too. ‘Raising children’ is no longer synonymous with an excess of toys, clothes, books and gadgets. Today’s families are more aware than ever of the environmental impact of plastic waste and fast fashion. Families are leading the charge on living the low waste-way with kids. 1. Nappies. Each year in Australia, a staggering two billion disposable nappies end up in landfill, taking up to 500 years to break down. Many families are now opting for re-usable cloth nappies, often made from sustainable materials like cotton, bamboo and hemp.

water and power needed to produce disposable nappies, as well as the raw materials like petroleum and chlorine used in manufacturing the materials for disposable nappies. But what about the ‘yuk’ factor? It’s true, with cloth nappies we get far more intimate with our baby’s waste than we may like. However, practically speaking, there’s not a whole lot of difference between cloth and disposable. Both require solid waste to be removed, even with disposables - solid waste should never go into landfill. The only difference is that disposable nappies go into the bin, while cloth nappies go into the washing machine. With a good washing routine, check this website to see how cloth nappies become just another heavily soiled load of laundry.

Cloth nappies have come a long way in recent years and parents do not need to be origami masters to fold them properly. While the old-school cloth squares are still an excellent and economical option, modern cloth nappies are just as userfriendly as disposable nappies and come in various styles that are customizable for different needs. In Australia, there are plenty of local cloth nappy businesses that manufacture nappies in Australia or overseas, using documented ethical factories.

Cloth nappies can seem daunting at first. Like with most things, there is a bit of a learning curve. Luckily, thanks to the internet, there are plenty of experienced parents online who are willing to share their advice.

It’s important to acknowledge that cloth nappies still have an environmental footprint, due to the water, electricity and detergent needed in washing and drying. However, this is still more environmentally friendly than disposable nappies. Despite their frequent washing, the water demand of cloth nappies is around two and a half times less than disposables. Factor in the

It’s tempting to buy our children the latest toys. After all, a child’s greatest work is play. However, all too quickly, the toys end up in the back of a closet and forgotten. The mountain of toys that accumulates in many homes, often unused, represents tremendous amounts of raw materials and resources used in the manufacturing process. So how can we adopt living the

DISCLAIMER

2. Toys. When we think of kids, we think of toys. And if toy companies had their way, it would be an endless sea of toys gracing every child’s bedroom from now until eternity.

GREAT HEALTH GUIDE | 47

kids matters low waste-way with kids and their toys? The solution? Toy libraries. Toy libraries are exactly what they sound like - a borrowing service for toys. They’re a centralized space where toys can be rotated through many families, eliminating the need for each family to buy their own. Toy libraries may include musical instruments, jigsaw puzzles, board games, doll houses, building blocks and ride-on toys. Families can borrow items for a few weeks, by which time the thrill of new toys has worn off. Toy libraries are also a great way to test more expensive toys, like scooters and balance bikes, before investing lots of money. 3. Clothes. Clothing is often another source of waste for families. Kids grow so fast and it seems that they outgrow things as quickly as we buy them. Knowing the high turnover of clothes, many families turn to ‘fast fashion’ to save money while keeping up with growing kids. Unfortunately, cheap clothes for ‘fast fashion’ that are produced rapidly by mass-market retailers in response to the latest trends, often come with a hefty ethical cost in the form of cheap labour, often done by children in the poorest parts of the world. These children are invited to farms and factories with the promise of generous wages, comfortable accommodations, a proper education and three meals a day - but instead, get sent to live in appalling conditions where they are exploited and have limited access to education.

‘fast fashion’ often means supporting the child labour industry that accounts for approximately one tenth of the world’s children who are kept in slavery. Purchasing pre-loved clothing not only keeps clothes out of landfill, but also means opting out of supporting child labour. Thrift stores are an excellent place to find pre-loved clothing in good condition and as a bonus, at a fraction of the price of new. The low waste-way with kids, doesn’t require zero waste, although that certainly may be an admirable goal. Every little bit makes an impact. If full time isn’t possible, then part time is better than nothing. Best of all, our actions teach our kids how to be stewards of the environment which means they will be more likely to adopt low waste habits into their lives.

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.

A $5 shirt may seem like a bargain to us, but the real cost is to the people who work for next-to-nothing to produce it. Supporting 48 | GREAT HEALTH GUIDE

Stressed-Out Teenagers Jane Kilkenny

he rising levels of stress, anxiety and mental health issues in teenagers needs urgent attention. Physical activity levels in teenagers are decreasing, exacerbated by a reduced level of sport and physical activity in schools and an increased emphasis on academic performance.

year old’s, and 92% of 13-17-year old’s not meeting recommended daily activity guidelines.

Finding the right balance for our teenagers to thrive is a major challenge for parents, educators and government. It is a complex problem that requires a multifaceted solution. One key piece in this puzzle is encouraging our teenagers to be more active.

• academic pressure

The Australian Institute Institute of Health and Welfare illustrates the severity of reduced activity levels, with 74% of 5-12DISCLAIMER

WHAT ARE SOME COMMON STRESSORS FOR TEENAGERS? • school and homework

• social stress • social media, screen time • relationships with peers • body image, life challenges. Adolescence is a difficult time with physical, emotional and social challenges combined with growth and development to increase stress levels. GREAT HEALTH GUIDE | 49

kids matters

Exercise facilitates the release of endorphins that have a positive effect both physically and mentally. They are the ‘feel good’ chemicals released that reduce pain and increase mood, providing multiple benefits to reduce stress levels and improve concentration, mood and wellbeing. Physical activity and sport need to be prioritised as a key factor to reduce stress levels. Daily activity in this age group should be increasing to support health 50 | GREAT HEALTH GUIDE

however the opposite is true. The data are even worse for girls, with lower levels of activity in this age group.

SPORT RELIEVES STRESS— BUT MANAGE IT PROPERLY. For many teenagers competitive sport provides an excellent avenue for stress relief with high levels of activity, an opportunity to strive for improvements, and a social outlet with friends and teammates. Sport also provides another SUBSCRIBE

kids matters

Encourage our teenagers to be more active. avenue for social connections outside of school which is an additional bonus, providing like minded peers who understand the demands, particularly in the elite group. What we need to watch out for are signs that sport is adding to our teenagers’ stress levels and when it does, we need to take steps to address this. Watch for signs of extra fatigue, mood issues, persistent minor injuries and illnesses which can be signs of increased stress. Managing training loads and adequate time for recovery and relaxation are crucial. For teenagers who do not play sport, there are a multitude of opportunities to be active. It doesn’t really matter as long as it provides the key outcomes and is something that they enjoy so that consistency is maintained. Walking, running, riding, swimming, gym and Pilates are all easily accessible and can be done solo or with family and friends.

COMMUNICATION WITH TEENAGERS IS OFTEN CHALLENGING. Being part of the family and communicating is vital. Exercising DISCLAIMER

with parents can provide an excellent opportunity to facilitate discussion. Out on a walk or run is a great time for a chat, where the activity is relaxing, the movement provides momentum and you are not staring at each other creating a pressure situation. You will be surprised at how effective this environment is for checking in with your teenagers’ wellbeing.

SLEEP PATTERNS IMPROVE WITH EXERCISE. Exercise also enhances sleep patterns which are often disrupted in teenagers. Late night study, laptops, phones and TV, all provide stimulus that affect sleep and relaxation. Consistent exercise, study and sleep patterns can all combine to ensure teenagers are able to function at their best and maintain motivation and health. We need to support our teenagers through the challenges of adolescence. By encouraging them to be active, will help establish great habits for long term health and happiness.

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. GREAT HEALTH GUIDE | 51