Great Health Guide: March/April 2020 by Great Health Guide

March/April 2020

Lose Weight

Clinical

with

PILATES

Is Anger Hurting you Fueling Childhood

Growth

GASTRIC REFLUX • SETTING BOUNDARIES • REDUCE TEENAGE STRESS • HOW DRINKS AFFECT YOUR BRAIN

ontents

GREAT HEALTH

DO DRINKS AFFECT HOW YOU THINK? PART 2 How does coffee, tea & chocolate affect the brain? Dr Jenny Brockis

GASTRIC REFLUX If you suffer from ‘Heart Burn’, then here is some vital information. Dr David McIntosh

HERE’S TO A GREAT LIFE: ADVICE TO MY GRANDCHILDREN What advice would you give to your own grandchildren? Dr Warrick Bishop

FITNESS

CAN CLINICAL PILATES HELP YOU LOSE WEIGHT? A gentle way for people of any age to lose weight. Margarita Gurevich

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DO DRINKS AFFECT HOW YOU THINK? Dr Jenny Brockis

THE POWER OF THREE FOR FITNESS & LOSING WEIGHT Going outside your comfort zone helps you to grow physically & mentally. Kusal Goonewardena

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43 ENCOURAGING CHILDHOOD GROWTH IN FOUR EASY WAYS Regina Tilyard

MINDSET

SETTING BOUNDARIES Healthy boundaries are essential for a fulfilled & balanced life.

Terry Sidford

IS ANGER HURTING YOU? Anger often ends up hurting you more than the person you are angry with!

Leanne Allen

RELATIONSHIPS

THE POWER OF WORDS

Words have immense power to hurt & harm, but also to help & heal.

Dr Matthew Anderson

DISCLAIMER

KIDS MATTERS

IMPACT ON CHILD DEVELOPMENT: FUNDAMENTAL MOTOR SKILLS As parents, we can ensure that our children get the best start to life.

Jane Kilkenny

SUPPORTING YOUR TEEN THROUGH STRESS Empowering tools to help your teenager through stress.

Dr Suzanne Henwood

ENCOURAGING CHILDHOOD GROWTH IN FOUR EASY WAYS It can be concerning if our little ones arenâ&#x20AC;&#x2122;t growing as expected.

Regina Tilyard

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, Dr Suzanne Henwood, Jane Kilkenny, Dr David McIntosh, Terry Sidford, Regina Tilyard CONNECT WITH US:

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

Hello Friends In this new decade, it’s so important to realise that the mind is powerful and drives our conscious and unconscious thoughts. Are we planning to be better guardians of ourselves, our families and our friends? If this is your goal, then read the articles in this issue of Great Health GuideTM. They are rich in ideas on how to reduce the negative impacts that occur in our world today. In the article, The Power of Words, we see how harsh, unkind and even thoughtless words can dramatically impact an individual’s mental state. Words have immense power and, ‘I love you’ is one beautiful example. Anger is a normal emotion that we all feel. But sometimes anger can create physical problems (heart attacks, strokes) and emotional problems (destructive and violent behaviour) which outweigh any kind of benefit the anger might have initially had. Check out the article Is Anger Hurting You? to safely release that anger. Research shows that teens are more stressed than ever and that in 2018, teens were the most stressed age group of all. In a survey of 36,000 teenagers, nearly 45% of teens said they were stressed “all the time”. Supporting Your Teen Through Stress is an article that illustrates how parents can really make a difference. Healthy boundaries are essential for a fulfilled and balanced life. Only you can determine what those boundaries are, which means that you must know yourself. Setting Boundaries is a must read in this issue of Great Health GuideTM. The final word from eminent cardiologist Dr Warrick Bishop, in Here’s to a Great Life! Advice to My Grandchildren, says, ‘Life is short. Make the most of it. Opportunities come and go. Time is precious so please don’t waste it.’ In reading these articles, I trust that you, our reader, will be better able to handle the events that prove a challenge throughout life.

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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DISCLAIMER

GREAT HEALTH GUIDE | 5

Great Health

Do Your

Thinking? Part 2 Dr Jenny Brockis

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Great Health

Part 1 of Do Drinks Affect Your Thinking? we discussed the role of water, milk and sweetened sodas with their effects on brain health and cognition. In Part 2, it’s time to examine what some of our other commonly consumed beverages do for our brain health.

So, does what you drink affect how well you think?

1. Coffee

The world’s most consumed and loved psychostimulant is coffee, and many of us choose to kickstart our day with a cup. It appears that we don’t even have to drink it to experience the benefit of improved alertness and clarity of thought. The cues of smell, image or anticipation of that caffeine hit, is enough to cause a physiological arousal through our conditioned response just like Pavlov’s dogs. Caffeine’s effect includes stimulating the release of adrenaline and making the brain more excitable by blocking the receptors used by adenosine, a naturally occurring brain chemical involved in calming the brain and preparing us for sleep. It also influences those neurotransmitters involved in regulating mood and performance including acetylcholine, DISCLAIMER

dopamine and norepinephrine. No wonder you feel more alert and attentive. A number of studies have demonstrated a potential neuroprotective effect of caffeine against Alzheimer’s and Parkinson’s disease, which seems a very good reason to enjoy a cup or two of your favourite caffeinated beverage. Just remember, caffeine has a half-life of six hours, which is why it’s a good idea to stop drinking coffee after lunch, so it doesn’t impact your ability to sleep. Moderation is the rule. A couple of cups of coffee a day (i.e. <400mg) is safe depending on individual tolerance to boost attention and productivity. One study also reported it assisted in retaining new learning – hurrah. But too much can lead to irritability, heart palpitations and a dependence on caffeine to maintain performance. 2. Tea While black, green and white tea all contain caffeine, tea also has the amino acid L-theanine which helps us to relax without becoming drowsy. No wonder that ‘cuppa’ tastes so good as a mental pick-me-up, keeping us alert to pay better attention. In addition, drinking tea can enhance your mood and creativity too. Green tea is singled out for special mention because it contains epigallocatechin-3-gallate (EGCG) that is linked to neurogenesis, the production of new neurons from stem cells and the enhancement of learning and memory. So next time you’re in need of a quick productivity boost, why not pop the kettle on and make a refreshing cup of tea. GREAT HEALTH GUIDE | 7

Great Health 3. Chocolate A hot cup of cocoa or drinking chocolate is especially delicious on cold wintry days. Better still, regularly drinking two cups a day has been shown to improve cerebral blood flow and memory in older people over 60, where there was pre-existing reduced blood flow. The caveat here is that the drink needs to be a high cacao beverage with less added sugar. Another small study reported how consuming a high-potency-cacaoflavonol drink for three months, showed improved memory by reversing changes in a specific part of the brain. Good news for those seeking to preserve memory and cognition with ageing. So, does what you drink affect how you think? Absolutely. While cutting out the sweetened sodas is a great place to start, the alternatives are all looking good. To stay hydrated, why not try including an extra glass of clear refreshing water with a slice of lemon if preferred. Perhaps even sit back with a cup of green tea or relax with your daily cup of coffee to keep your brain and thinking in tip-top condition.

Dr Jenny Brockis is a Medical Practitioner and Board-Certified Lifestyle Physician specialising in brain health and mental performance. Jenny’s approach to overcoming life’s challenges is based on practical neuroscience which enables people to understand their thoughts and actions leading to effective behavioural change. Jenny is the author of Smarter, Sharper Thinking (Wiley) and may be contacted via her website. 8 | GREAT HEALTH GUIDE

R Gastric eflux Dr David McIntosh

DISCLAIMER

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Great Health

any people have heard about reflux, but few people really understand what it means. For those who are unaware and those wanting to know more, this overview aims to explain more about not only gastric reflux but also about a rather long-winded type of reflux known as laryngopharyngeal reflux. What is gastric reflux? Reflux in medical terminology that means ‘passing backwards’, or in the opposite direction to what is physiologically normal. So, when we talk about gastric reflux, we are talking about the contents of the stomach (gastric is the medical term for the stomach) coming up back through the oesophagus (the tube that connects the throat down to the stomach). This reflux is usually prevented by a band of high pressure on the junction of the stomach and oesophagus squashing the tube closed. (Similar to holding the end of a balloon to stop it from deflating). If the pressure is released, then things can get through this junction. Now when we swallow, the pressure is released to allow food into the stomach. If the pressure relaxes other than eating, then just like letting the end of the balloon go, the stomach contents can end up back into the oesophagus. Why is gastric reflux a concern? The main reason reflux is a problem is because the stomach juices are very high in hydrochloric acid, a potent acid which can cause a chemical burn to the oesophagus. Now fortunately, the oesophagus has some degree of resilience to acid exposure but if this 10 | GREAT HEALTH GUIDE

resilience is overwhelmed by repeated exposure to lots of acid, then symptoms start to develop. This usually is what people call ‘heart burn’. This name is reflective of the fact that patients suffer from pain in their chest near to the heart and that there is literally a burning of the lining of the oesophagus by the acid. Over time, this burning can cause a defect in the lining of the oesophagus forming an ulcer with repeated irritation. It can also cause cancer of the oesophagus, so it is quite serious. What is laryngopharyngeal reflux? A different type of reflux is where only a fraction of acid comes up from the stomach, but it gets all the way through the oesophagus and back up into the throat itself. In medical terms the throat is called the pharynx which also shares some space with the voice box, called the larynx. So, reflux that gets up this high is called laryngopharyngeal reflux. Because it is a small amount of acid, there is not usually the heartburn symptoms, and the oesophagus is usually relatively normal. However, the throat does not have the same degree of resilience as the oesophagus and this little bit of acid can cause a host of problems. • In the throat, it is a risk factor for cancer. It causes a feeling of a lump in the throat that patients worry is a cancer. • In the voice box, it can cause a cough and a croaky voice. If it goes down the windpipe, it can cause a wheeze like asthma. SUBSCRIBE

Great Health The interesting thing about laryngopharyngeal reflux is that it can go even further than the lower part of throat and cause even more problems. For example, the reflux can go into these other places including:

3. Certain other foods such as spicy and fatty foods as well as soft drinks, can increase the chance of reflux happening.

• the back of the tongue to cause swelling that leads to snoring and sometimes sleep apnoea

How can we manage reflux?

• the back of the throat causing the tonsils to swell • the mouth causing erosion to the enamel of the back teeth • the back of the nose causing the adenoids to swell • the nose causing the nasal lining to swell and run mucus, leading to a post-nasal drip and • in extreme cases, it can even go up through the tubes to the middle ear. So, if we are going to be pedantic, we would call this reflux otolaryngopharynopulmonooronasal reflux!! Save that one for Scrabble! Why does reflux occur?

4. Eating too close to bedtime can cause it too.

In terms of managing reflux, it is important to focus on diet and eating patterns. Some people get relief by elevating the head of their beds by a few degrees to increase the benefit of gravity, so that food does not flow back from the stomach. Decreasing the intake of the foods mentioned above as well as not eating large amounts of food in the evening meal will often relieve symptoms. However, some people require medication and they rarely end up having surgery to tighten the junction of the stomach and oesophagus. As with any symptom, it is important for a medical doctor to assess the situation, and specialists such as gastroenterologists, general surgeons and ENT Specialists may be consulted for a full work up of the presenting complaints.

There are several reasons that can cause reflux: 1. For some people, the pressure level of their lower oesophagus is too low, and sometimes part of their stomach sits about the pressure zone (we call this a hiatus hernia). 2. Some medications can lower the pressure level. Also, certain foods such as alcohol and caffeine can reduce this pressure level. DISCLAIMER

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. GREAT HEALTH GUIDE | 11

Great Health

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Here’s to a

Great Life. . Advice to My Grandchildren Dr Warrick Bishop

hat would a cardiologist tell his grandchildren about living a long and healthy life?

I am often asked what insights I would give my grandchildren into living healthy and fulfilling lives. From the viewpoint of cardiovascular disease prevention and general good outcome, I would say, ‘Life is short. Make the most of it. Opportunities come and go. Time is precious so please don’t waste it.’ And then I would say … 1. Keep Your Chin Up Depression is a significant contributor to coronary artery disease. Optimism is a serious protective agent for heart attack and stroke. Keep optimism happening by finding new challenges and excitement every day. DISCLAIMER

2. Know Your Genes Know your family’s medical history, its strengths and weaknesses. Some families have a history of premature coronary artery disease. Some families have high cholesterol and some have a history of early cancer. Whatever the risk, be aware of it. Be proactive. Don’t put your head in the sand and think, ‘It’s just a family thing.’ Modern medical professionals can do great things if we are given the opportunity to put preventative strategies in place. So please: • see your doctor • share your history • ask what needs to be done. 3. Exercise is Great Do it as much as you can and enjoy it. GREAT HEALTH GUIDE | 13

Great Health

Research tells us that regular exercise is as effective as a mild anti-depressant medication. Add in some pilates and the benefits will be mind-blowing, with improved mood but also strength and flexibility. 4. Look after your weight. Weight is critical. A strong recommendation to my grandchildren would be that they know their ideal weight and work at maintaining it. There is no doubt that letting your weight drift one or two kilograms and bringing it back is much easier than letting it drift by five or 10 kilograms and then trying to make amends. When it comes to fuelling your body, current data strongly supports a Mediterranean-style diet with: • olive oils • mixed nuts 14 | GREAT HEALTH GUIDE

• fish • greens. I also invite people to limit carbohydrate intake as carbs represent complex sugars. This also extends to drinks. High sugar drinks should be eliminated or recognised as an occasional treat. Tea and coffee in moderation are mostly acceptable. Some people with heart palpitations or with hypertension might be sensitive to coffee, or even to the caffeine in tea. However, for most cardiacrelated issues, the occasional cup is acceptable. And then there is alcohol. There is possibly a sweet spot of one or two classes a day for men and maybe one glass a day for women, that is likely to be beneficial. A glass of wine at the end of the day that helps a person to relax can: SUBSCRIBE

Great Health • lower blood pressure • alter a person’s cholesterol profile • alter some inflammatory markers in the body. My advice to my grandchildren would be to halve the quantity of the alcohol and double the quality. 5. Maintenance Maintain your body as you maintain your car. Keep in touch with your general practitioner and ensure regular checks for the following factors as these can provide insights into your future health. • blood pressure • blood sugars

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, explains the next cardiac epidemic.

• cholesterol. 6. Heart Imaging Because of my personal interest in preventative cardiology, I would strongly encourage my grandchildren to be open to imaging of the heart, as it provides precise, time-sensitive information leading to best-management and preventative strategies should they be needed.

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 In encouraging my grandchildren to live long, healthy and exciting lives, I would advise them to: • be optimistic, know their family medical history, eat, drink and exercise well, and have a good relationship with their GP and for the icing on a not-too-sugary cake • know the health of their heart through imagining. DISCLAIMER

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

Now $9.95 (eBook) $34.95 (Paperback) AVAILABLE DIRECT FROM WEBSITE

GREAT HEALTH GUIDE | 15

Challenges are what make life interesting, and overcoming them is what makes life meaningful.

- Joshua J.

Fitness

DISCLAIMER

GREAT HEALTH GUIDE | 17

Clinical Pilates Can

Help You

Lose Weight? ––– Margarita

18 | GREAT HEALTH GUIDE

Gurevich –––

fitness

osing weight and being healthy are on the top of the priority list for many people. That’s understandable as attaining and maintaining the right weight is a vital aspect of our health and wellbeing. Excessive weight can cause several health and wellness problems such as: • heart disease • diabetes • stroke and others. It can also exacerbate some musculoskeletal conditions such as: • arthritis • back and joint pain by placing extra load on the spine and joints. Besides these more serious conditions, extra weight can have: • a psychological impact on a person • and people can become more selfconscious. As physiotherapists we know that there are no ‘quick fixes’ when it comes to weight loss. However, the good news, is that it is possible to achieve your goal weight and then maintain it, but this will take a bit of work on your part. So, what is required? A good weight management program has two parts - adequate physical activity and healthy eating. 1. Adequate physical activity We will firstly focus on the physical activity aspect as this is more closely related to a physiotherapist’s work. In order to achieve your desired weight, it’s important for your physical activity to involve exercises

DISCLAIMER

It is possible to achieve your goal weight & then maintain it.

for cardio while also improving general muscle strength and tone. Clinical Pilates is highly effective at improving general muscle strength and tone as well as the strength and control of the core muscles and posture. Having a strong core means that the risk of sports injuries significantly reduces, and this will enable you to do more cardio. This, in turn, will further help with attaining your optimal weight. • Most important: A assessment of your body.

thorough

It is very important that you undergo a thorough assessment prior to commencing Clinical Pilates, particularly if you are doing it in order to manage your weight. During the assessment your physiotherapist will check your weight, take your girth measurements and perform a thorough musculoskeletal assessment. This involves examining your posture, assessing the range of motion of the spine and joints and checking your ligaments. The assessment can also include spirometry for those patients whose respiratory system is compromised. GREAT HEALTH GUIDE | 19

fitness others, so pick something you will enjoy and stick to it. 2. Healthy eating Now let’s examine the second part – healthy eating. I want to stress that it’s just that – healthy eating, rather than an overly strict and restrictive diet. It is well known that while certain diets can help you lose weight in the short term they are usually not sustainable (and some can even be detrimental to our health) in the long run and once a person comes off that diet they often end up putting weight back on quickly. • Make it your lifestyle • Assessment determines your Clinical Pilates program Your Clinical Pilates program will subsequently be based on the outcomes of the assessment which will ensure that the exercises will be specific to you and that you can do them safely. For people who are overweight, for instance, it’s very important to make sure that the exercises don’t put too much pressure on the spine and joints. A full body assessment includes a thorough examination of the spine and joints and will help to provide a program to reduce the risk of overstraining. The information obtained during the full body assessment will also be used to track your progress during regular reassessments. • Enjoy your exercise When it comes to cardio training the main thing is to find the type of exercise which you will enjoy and which you can see yourself continuing to do in the long run. Power walking, jogging, swimming and dancing are just some examples of good cardio exercises but there are many 20 | GREAT HEALTH GUIDE

It’s important for this ‘healthy eating’ to become more of a lifestyle modification. For that, it can often help to see a specialist. While as physiotherapists we can give dietary advice when required, we will work closely together with your GP/dietician in order to make sure that the program is right for you. In conclusion we want to say once again that attaining and maintaining your desired weight is certainly an achievable goal. Clinical Pilates can be an important part of the process, along with cardio exercises and healthy eating.

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. SUBSCRIBE

T Power hr the

for Fitness &

Losing Weight Kusal Goonewardena

here’s no easy ticket to improving fitness and losing weight but there is a simple formula which is sure to outlast any fad.

Too many fitness and weight loss trends push one big idea as the key to better results – whether it’s high intensity interval training, low intensity training or yoga. But this overlooks the most important part of health and fitness, which is having a good blend of exercise. This is best achieved by plugging into the ‘power of three’. A fitness and weight loss program should always include healthy eating. How does the ‘power of three’ work? When I talk about the power of three, I’m thinking about:

• three-minute-high intensity workouts This provides a balanced exercise regime. Let’s look at these important steps: the first step in the ‘power of three’ is incorporating three different intensities of exercise: low, medium and high. Low, medium and high intensities are the perfect blend because they prevent us ever being in our comfort zone for too long – becoming too comfortable is where many exercise regimes lose their edge, you find your fitness stagnates and the weight starts coming back on. Going outside your comfort zone helps you to grow physically & mentally.

• three different exercise intensities every week

• Low intensity exercise includes walking, leisurely cycling, or gentle swimming. The exercise is comfortable. You aren’t pushing yourself.

• three days a week for both medium and high intensity exercises

• Medium intensity exercise is pushing yourself to somewhere between 5.5

DISCLAIMER

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fitness

and 7 out of 10 in terms of exertion, and for about 25-45 minutes each time. You’ll feel like you have done a good workout but you’re not flat out or exhausted. Moderate exercise may include running, cycling, fast walking or swimming – or dancing, or whatever gets you to between 5.5 and 7 out of 10. • High intensity exercise gives you an edge, with research showing tangible health benefits at short durations. Aim for a high intensity burst three times a week. 22 | GREAT HEALTH GUIDE

fitness How high is high?

Key points:

Push yourself to 8.5 out of 10 intensity – it’s a step back from going flat out, because this can invite injury. The exercise could be running, cycling on an exercise bike, swimming hard in the pool, or any other way you could reach this intensity.

1. Too many exercise fads focus on one single thing, when our bodies crave a blend of exercise.

With high intensity, I have seen great results with a three minute workout I initially developed for my athletes, which is adaptable for anyone at any level of fitness – another example of the power of three. For example, you choose how to reach your three minutes – perhaps three one-minute sprints in a pool or as part of a run. Perhaps six 30-second bursts on an exercise bike. Or three minutes of fast tap dancing. Whatever you like. It will never be easy, but research shows high intensity brings tangible health benefits. The next important step in the ‘power of three’ is frequency:

2. An easy way to stay balanced is by remembering the power of three: three different intensities of exercise every week. 3. Combine healthy eating with the ‘power of three’!

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.

• Low intensity exercise should feature every day. This is your baseline activity. • Medium intensity exercise needs to be three days a week. • High intensity exercise also three days per week. This is the ‘power of three’. If you’re able to stick with the ‘power of three’ for three weeks, then you will have developed a new habit. After three months, you should notice positive changes to mind and body. Once it’s a regular part of your routine, it will nourish your mind, body and spirit: the three things which keep us going. DISCLAIMER

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24 | GREAT HEALTH GUIDE

Setting

Boundaries Terry Sidford

you find yourself doing what others want to do and then feeling violated or angry? Do you feel frustrated for not standing up for what you want or what you don’t want? This might be because you have not set healthy boundaries. Healthy boundaries are essential for a fulfilled and balanced life. You are the only one who can determine what those boundaries are, which means that you must know yourself. The better you know yourself, the better you can understand and choose the kind of experiences that you want to have. If you are a people pleaser, it can be challenging to communicate what your

DISCLAIMER

needs are to someone you care about, for fear of losing their respect. The truth is that when you stand up for who you are, people will respect you more and they will feel inspired to do the same in their lives. What happens if you don’t set boundaries? The risk of not setting boundaries is losing your self-worth and living someone else’s life. If you don’t set your own boundaries, others won’t know how you expect to be treated. Think of a time when you didn’t stand up for who you are and what you wanted. How did you feel? Think of a time when you did stand up for yourself and what was important to you. How did you feel? GREAT HEALTH GUIDE | 25

Mindset

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Mindset

Healthy boundaries are essential for a fulfilled & balanced life. There will be times when you widen your boundaries to include what someone else needs or wants, without violating your values or morals. The difference is that you are consciously choosing this boundary. When I am unclear what the best choice is, I ask myself, ‘What is the greatest good for the greatest number of people in this situation?’ Take time to listen for the right answer! The following are some helpful hints for you, to begin to set personal boundaries. 1. Self-awareness Be aware of why you are choosing to do something. How does it make you feel? Is it for the best outcome? 2. How to set boundaries It takes practice and courage to communicate to others with respect. Use specific language, find someone DISCLAIMER

who will support you. Not everyone will understand but you will feel confident as you communicate with honesty and respect. 3. What are your internal boundaries? Take time to understand what it means to you. It could be challenging your negative or limiting thoughts. Being strongminded, setting intentions and staying away from behavior that leads you to unhealthy habits. For example, when you are tired or stressed, you might tend to eat unhealthily. Choose to do something else instead, such as exercising. 4. Set your boundaries without feeling guilty. Learn to look at setting boundaries as something positive instead of something complicated or difficult. You might want to make a list of reasons for why it is essential to set boundaries and what will happen if you don’t. Start by setting simple boundaries and practice communicating with grace, respect and confidence. Be persistent if you face resistance. Find people who support you setting boundaries. The more you practice, the easier it will become and the more fulfilled and the happier you will be. Permitting yourself to have boundaries will inspire others also, to find and set their boundaries 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. GREAT HEALTH GUIDE | 27

Anger IS

–––

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Leanne Allen –––

Hurting You?

Mindset

nger is a normal emotion that we all feel. But sometimes that anger can create physical and emotional problems that outweigh any kind of benefit the anger might have initially had. Research has shown that anger can increase blood pressure, increase risk of heart attack or stroke and increase problems with the stomach and gall bladder. However, anger is not a problem when it is used to help protect us, such as if we are being attacked. This is a part of the sympathetic nervous system being activated to help protect us.

Anger builds up

mobile on the ground because an app won’t work…Yes, that is a pressure release moment. A great example of hurting ourselves!

There are some things you can do to help deal with this anger.

But if that anger lingers too long and turns into resentment, bitterness or a refusal to let it go, then it ends up hurting you more than the person you are angry with!

Three ways to release this anger:

When this happens, the anger builds up. Then every little thing around us can become a trigger point for the release of anger. A great example of this is road rage. Have you ever felt that you exploded at a simple road error and afterwards tried to justify your rage? The reality is there is rarely a justification for that anger, and you are probably letting off steam to someone who simply was not concentrating. And let’s face it, no one is a perfect driver, not even you.

The simplest and often most resisted task is to write. Not on your keyboard, but with a pen and paper. Write a letter to the person you feel anger towards. Just go for it. Swear, rage, tell them how awful they have been and how hurt you are. Allow yourself to cry. Don’t do it while drunk, allow your sober self to let it go. When you are finished writing, rip up the letter and throw it away. It is like you are telling your higher self you are done. Many of my clients have benefitted from this exact technique.

The road rage is like a pressure-release valve. The angrier we are, the more problems we hold onto, the more likely we are to vent at someone or something that doesn’t warrant it. Like throwing your DISCLAIMER

1. Write with a pen and paper

2. Get moving Another thing you can do is get physical… with yourself, not them! Boxing, running, hiking, just something to get your heart GREAT HEALTH GUIDE | 29

Mindset moving. While getting active, think about or even say out loud all the things you want to say but have not had the opportunity to say. Just get it out. The physical nature of this is releasing the adrenaline associated with the pent-up anger. 3. Scream If you can find a nice open space, then just scream until you can scream no more. That is great. If not, fill a sink or bath with water and scream into the water. Or even scream into your pillow. Again, this is about releasing the tension in your body. Don’t worry, if you scream under water no one can hear you, but you can hear it loud and clear! Just make sure you don’t breathe in while your head is under. Many people think that the other person must apologise before you can let the anger go. That’s not the case. Letting go of anger is your responsibility not someone else’s. There are many reasons why you may never get an apology, so don’t let your anger destroy you. Releasing the anger is the first step to healing yourself and allowing you to move on.

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. 30 | GREAT HEALTH GUIDE

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Relationships

How would you speak if you believed that your words mattered? 32 | GREAT HEALTH GUIDE

Power of The

Words ––– Dr

Matthew Anderson –––

ticks and stones may break my bones, but words will never hurt me.” I heard this line from the time I was a child and even then, I knew it was a lie. By the age of five, I knew that words could cut me far deeper than sticks and stones. I discovered very quickly that words could make me happy, frightened, sad or incredibly excited. They could give me a reason to live, and on more than one occasion, a desire to end it all. I have always known that words have immense power. I have often wondered why so many intelligent people live their lives as if this was not a daily observable fact.

we don’t realize how our words lighten or darken a room or a face: How our simple ‘yes’ or ‘no’ can bless or burden our loved ones, our co-workers and even the passing stranger. This is the power of words. How many of us have waited, hearts aching for years to hear three small words, ‘I love you’ from a withholding parent? Then suddenly being soul touched when they reached our begging ears.

Words have immense power.

Yes—words matter. Yes—words have power, and yes—words can transform lives. Anyone who lives as if this is not so, is one who has either become soul-deaf or has been tragically convinced that his or her voice and thus their very existence does not count.

But the truth is, many of us live and speak as if our words are throw-away noises that pour from our mouths hundreds of times a day with little meaning. They affect our listeners, including ourselves. Somehow,

Therefore, I agree with James Hillman, Jungian analyst and author of the book BLUE FIRE when he coined the phrase, ‘angelology of words’ and made the following statement:

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Relationships ‘A new angelology of words is needed... angel means “emissary”, “message bearer”... we need to recall the angel aspect of the word, recognizing words as independent carriers of soul between people...words, like angels, are powers which have invisible power over us.’ ‘We [must] realize what a miracle it is to find the right words, words that carry soul accurately, where thought, image and feeling interweave. Then we realize

that soul can be made … simply through speech.’ What then, my friends, would occur if you held each of your verbal expressions as a potential sacred agent of soulmaking? What and how would you speak if you believed that your words mattered? Would you speak more of love or forgiveness, joy and meaning? Would you resist the urge to utter words of hate and hurt, gossip and cynicism?

This poem may transform your words and your world.

What if you lived moment to moment with the awareness that angels burst forth from your mouth with every word? Winged messengers of sound that rush out to touch and transform every listener? Would you live more in silence? Would you speak less trivia? Would you sing songs of peace? What would your tongue become then, my friends? That angel-maker that lives so close to your throat. What blessed angels would you want to speak-share with your world?

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. 34 | GREAT HEALTH GUIDE

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ids Ma ers GREAT HEALTH GUIDE | 35

Child Development: Impact on

Fundamental

Motor Skills

Jane Kilkenny

36 | GREAT HEALTH GUIDE

Kids Matters

ealthy movement patterns are essential for kids of all ages. Our ability to move with co-ordination and balance throughout life has a major impact on our health, fitness and success in sport. This starts with a solid base of the fundamental motor skills including to run, jump, skip, hop, throw and catch in diagram below. This process should be started with toddlers in active play which makes it a fun and interesting environment to learn and develop skills.

There is an intricate relationship between the fundamental motor skills and our ongoing ability to move in efficient and effective patterns. Once kids reach school age their basic skills should continue to improve, with the right guidance, and many will be happy to commence organised sport. Understanding the importance of fundamental motor skills is necessary for parents, teachers and coaches to support and guide juniors in sport. Letâ&#x20AC;&#x2122;s look at some of the skills in detail. FUNDAMENTAL MOTOR SKILLS

an increased risk of injury over time, so itâ&#x20AC;&#x2122;s important to correct this in young athletes. 2. Jumping Take-off and landing strategies in sport will impact performance and injury risk so they need to be addressed. Jumping ability and the ability to dissipate force from the ground up on landing, can be improved with training. Such training, referred to as plyometrics, should be included in a well-designed individual program following a biomechanical assessment. 3. Skipping & hopping Skipping and hopping will form part of the plyometric program, but these skills should be introduced to young children as part of their fundamental motor skills. Games like hopscotch are excellent in developing these skills. When you break down running mechanics it is merely a collection of single leg landing patterns, or hops, so these skills are crucial for long term efficiency and performance.

1. Running

4. Catching & throwing

Our ability to run comes naturally, but our ability to run efficiently requires training and instruction. Correct running technique has a significant impact on sporting ability as many sports involve running. Poor running mechanics create

Catching and throwing also form part of essential motor pattern development. Our ability to react to an object moving towards us, (catching) can be taught from a young age, provided the ball is age appropriate. Large and soft is the best

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Kids Matters for small children as it will not hurt them on impact, and it is an easier target to assess as it approaches. Throwing should commence with a two-handed action and then progress to a single arm motion with smaller objects, as skills develop. Kids and teenagers who have the gift of ‘natural athleticism’ may be blessed genetically but also have had an excellent focus on developing their fundamental motor skills in early childhood. Physical activity in the technological age. In the last few decades physical activity levels in kids have reduced dramatically as our way of life has changed with technology. It is therefore crucial that we address this problem with early intervention and focus on fundamental motor skills.

As parents, we can ensure that our children get the best start to life . As parents, we can ensure that our children get the best start to life. Focusing on fundamental motor skills with our toddlers should involve games, active play and fun. This is where the foundations begin. Primary school kids can integrate motor 38 | GREAT HEALTH GUIDE

skills practice into games and sports, but there is also plenty to be done at home. The primary years are the ideal time to improve fundamental motor skills and develop skills in sports, giving kids the confidence to move well and enjoy activity. Our ability to move efficiently is important for lifelong health. Even if you are not motivated by sporting performance, basic existence requires movement, balance and co-ordination. Regardless of age, we can still improve our fundamental motor skills. Sedentary teenagers can still develop their physical skills and learn to enjoy exercise. Their health and future success depend on it.

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. SUBSCRIBE

Supporting Your Teen

Through Stress Dr Suzanne Henwood

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kids matters

adults, most of us will have experienced stress at some point in our lives and this is completely normal. But, if stress gets out of hand, it can become problematic. Teenagers may not have been taught how to cope with stress and as parents, you may wonder if you know how best to help them.

There are some key areas where you can really make a difference. BE AWARE OF KEY TRIGGERS. Research shows that teens are more stressed than ever and that in 2018 teens were the most stressed age group of all. In one paper in 2018, which surveyed nearly 36,000 teenagers, nearly 45% of teens said they were stressed “all the time”. Clearly this is a serious issue. Key areas of stress for teens across different studies, suggest that the main causes of stress are school, career choice, financial concerns for the family, relationships, teachers, parents, friends and world events. Curiously social media was not cited in all studies by the teens, 40 | GREAT HEALTH GUIDE

but it is claimed by some psychology experts to be a key component, especially with the use of chat rooms and forums.

WHAT SIGNS SHOULD YOU LOOK OUT FOR? The signs of stress can be variable, but look out for: • Changes in emotional behaviour (and trust your gut - if it feels concerned explore further). Look especially for out of character, irrational behaviours, or unusual isolation from social groups. • Frequent sickness, aches (e.g. stomach and head) and infections. • Worrying changes to eating or sleeping habits, or an inability to be still. • Any concerns around cognitive ability, focus, memory, apparent carelessness (outside of character). Significant changes in academic performance. Irrational decision making. • Negative talk and over generalisations, e.g. ‘no one likes me’; ‘I can’t do anything right’, or excessive worrying that is irrational in nature. While this list is not exhaustive as each teen will experience stress differently, it gives you some first pointers. Teenagers are at risk of anxiety, depression and even suicide, so if you are at all concerned, seek professional support early. For most teens though, you can help them learn to cope in a chaotic world.

WHAT CAN YOU DO TO HELP? 1. Model good stress management. This includes thinking and language patterns. SUBSCRIBE

kids matters

How you respond to a bad day at work, can influence your teen. Think about what good practice you can teach them, by doing it yourself. Be careful with how you talk about stressful events and what thinking you display through language and behaviour. Encourage careful exploration of issues, avoiding reactive, black and white responses, which offer no hope, or sense of control. 2. Spend time with your teen – genuinely listening. Listen to understand and respect their reality. Encourage them to talk about how they are feeling. Invite them to consider alternative perspectives. Discourage comparisons, especially to social media ‘gurus’. DISCLAIMER

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kids matters 3. Focus on gratitude and feeling good. Make it a habit, as a family to express gratitude often. Talk about the good things and celebrate good experiences. 4. Find relaxation techniques together. For example - breathing, meditation and mindfulness. Find ways to explore relaxation together. Teach them the importance of breathing and get comfortable doing that together. Model the importance of still, quiet, down time and encourage them to build that into their day. 5. Focus on health and wellbeing including: • Physical activity – especially for boys, and for girls, social connection, to reduce the amount of cortisol in the system. Teach them about healthy, balanced exercise regimes and build some movement as routine into every day. • Family and key social connections. Encourage social connection, in the family and outside – it is key to health and wellbeing. • Sleep – for a teen the recommended is between 8 and 10 hours of sleep a night. Consider turning off the Wi-Fi to reduce the opportunity to stay online or do gaming into the night. • Nutrition – again this is a chance to model ‘healthy’ as a family. Plan meals to ensure a good balance of the key components of a healthy diet. Inviting your teen to cook once a week 42 | GREAT HEALTH GUIDE

can encourage them to start to get involved in food choices and set them up for healthy independence when they leave home. 6. Supporting your teen through stress. Ensure you offer great, positive identitybased reinforcement regularly. As humans we are negatively wired, and a stressed teen is likely to be even more so. Ensure any discipline or feedback is not at an identity level but focuses on tasks and behaviours. A positive reinforcement is about who they are: • what amazing teens they are • how proud you are of them • and who they are growing to become. This quick self-help guide offers some simple advice for parenting a stressed teen. Remember, if you are concerned about their health and wellbeing, seek professional support and advice early on, but know as a parent, there is so much you can do to help them through their teenage years.

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

Encouraging

Childhood Growth 4 in Easy Ways

Regina Tilyard

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hildhood is a critical period for growing and developing, so naturally it can be concerning if our little ones aren’t growing at the rate that’s expected. Perhaps the GP or paediatrician has mentioned something about your child’s growth rate, or you’ve noticed their height and weight charts aren’t tracking along the path they should be. With the help of a paediatric dietitian, encouraging childhood growth in four easy ways with these four nourishing food suggestions that are most likely to please even the fussiest of eaters. 1. Dish up some dairy

Dairy foods are a fantastic source of protein, calcium and complex carbohydrates. Children need between 1-3 servings of dairy per day depending on their age in accordance with the Australian Guide to Healthy Eating. It’s worthwhile making the switch from low fat to full fat milk if growth is the priority. • Add cheese to pasta and mince dishes, sandwiches and scrambled eggs. • Serve yoghurt by offering it with fruit as a snack, blend into smoothies or milkshakes, and use as a topper for cereals and porridge. • Don’t be afraid to utilise cream or sour cream as an addition to soups, mashed potatoes and hot dishes. • Make the most of milk drinks such as flavoured milk or homemade smoothies with frozen fruit, ice cream and yoghurt. 44 | GREAT HEALTH GUIDE

2. Get creative with proteins Meat and meat alternatives are another protein powerhouse, with added benefits of iron, B12 and zinc. Cook different cuts of fish, chicken, beef, pork and lamb in a variety of dishes to keep things interesting. Don’t be afraid to trial eggs, nuts, seeds and legumes. We’re looking for 1-2 serves per day depending again on age. • Most kids prefer their protein easy to eat and digest, rather than chewy or grisly meats. In this case, mince dishes, rissoles and slow cooked or wet dishes are a great option. • Incorporate eggs on sandwiches with avocado or mayonnaise, scramble eggs with cheese and vegetables, or cook up mini quiches to be served as meals or snacks. • Give legumes a trial by cooking beans in bolognaise or nachos, or lentils and chickpeas in a tasty patty or fritter. • Offer nut bars and peanut butter on crackers or as a vegetable dip. 3. Trade out junk foods for healthier high calorie foods A poor growth rate isn’t a free pass to dish up sugary junk foods on a regular basis. While these foods provide lots of calories, they lack important nutrients and may reduce your child’s appetite for nourishing whole foods. Keep junk foods to occasional treats and look for more nutritious high calorie foods such as avocado, dried fruit and plant-based oils, like extra virgin olive oil. 4. Make snacks and drinks count For children with a limited appetite or a SUBSCRIBE

kids matters

history of refusing large meals, make the most of easy-to-eat snacks and midmeals. • Liquids are easy to digest and are less exhausting to eat, so they might be a great addition to a meal or snack that doesn’t always get finished. • Stock the fridge and pantry with small, calorie dense snacks that are easy to eat and might not be as off-putting as a full meal. Kids love to snack on homemade bliss balls (blend nuts, dried fruit, seeds and oats in a food processer before refrigerating), nuts, yoghurt, cheese cubes and roasted chickpeas. Encouraging childhood growth in four easy ways by using these nourishing high protein, high energy nutritious foods while still satisfying their tastebuds. However, if you notice that something is astray with your child’s growth, then a paediatric GP, dietitian or medical professional should be the first point of call.

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.

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