Great Health Guide: September/October 2020

September/October 2020

BIG

Boys

Cry too

Helping

Child

Learn Creating a Mindset for Success

BUILDING HEALTHY FRIENDSHIPS • BEING ACTIVE & WORKING FROM HOME • ELITE JUNIOR ATHLETES

ontents MINDSET

34 06

ATRIAL FIBRILLATION: A COMMON CONDITION Dr Warrick Bishop

RAISING HOPE & OPTIMISM WITH EMPATHY

Empathy coupled with optimism builds enthusiasm Dr Jenny Brockis

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CREATING A MINDSET FOR SUCCESS

Know what you want, be aware of what is happening & be prepared to take action

Dr Suzanne Henwood

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RESILIENCE

Steps to bounce back or recover quickly from difficulties Terry Sidford

FITNESSÂ

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WORKING OUT FROM HOME

How to self-isolate without self-sabotaging your health

Jennifer Smallridge

RELATIONSHIPS

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BIG BOYS CRY TOO

Men are also at risk of domestic violence. It is about safety in all relationships

Ray Medhora

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OBSTRUCTIVE SLEEP APNOEA Dr David McIntosh

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HEALTHY FRIENDSHIPS

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ASTHMA IN PHYSIOTHERAPY

A good friendship needs communication, self-disclosure, reciprocity & commitment

With the right treatment, asthma can be successfully managed & controlled

Charmaine Roth

Margarita Gurevich

GREAT HEALTH

KIDS MATTERS

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42

OBSTRUCTIVE SLEEP APNOEA

Adults joke about how bad their snoring is, but don’t ignore the snore

HELP YOUR KIDS LEARN & EXCEL IN CLASS

Find seven ways that you can set your kids up for success in the classroom

Dr David McIntosh

Deb Hopper

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ATRIAL FIBRILLATION: A COMMON CONDITION

Reduce your risk of significant heart issues with good diagnosis & treatment

Dr Warrick Bishop

DISCLAIMER

ELITE JUNIOR ATHLETES: PART 2

Recovery, injury management & nutrition for junior athletes 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 Dr Warrick Bishop, Dr Jenny Brockis, Margarita Gurevich, Dr Suzanne Henwood, Deb Hopper, Jane Kilkenny, Dr David McIntosh, Ray Medhora, Charmaine Roth, Terry Sidford, Jennifer Smallridge CONNECT WITH US:

Dear Friends When the world is in turmoil it is hard to find hope and optimism during times of challenge, and we can easily fall into a state of uncertainty and fear. Our resilience is threatened so this is a time when cultivating empathy is particularly useful. The article Raising Hope & Optimism with Empathy will help build our empathy for others which allows us to understand and feel what others are experiencing during these unprecedented times of COVID-19.

Another article related to these troubling times is Resilience, where we can find ways to increase our ability to bounce back and recover quickly from difficulties. One thing that we can always count on in life is change. So, we need to look for the opportunity in these challenging and adverse times.

While many of us are still working from home or in isolation it is important to remember how necessary Working Out from Home has become. There are several ideas in this article that will benefit our readers who are at home.

In other areas, schools are opening up and our children are back in the classroom. The article on Help Your Child to Learn & Excel in Class is a must read for parents, as our children begin to experience school-based learning again.

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Finally, I know that anyone can learn to adopt a Mindset for Success, by being prepared to change what you are doing, know what you want, have the right attitude and take persistent action.

Until next time, keep safe and well,

Kathryn x

Š 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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Raising Hope

Optimism with

&

Empathy

Dr Jenny Brockis

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Mindset

H

ow do you feel about your future? Are you full of hope? Is optimism your middle name?

Sometimes especially during times of challenge or adversity it can feel hard to find enough of either. We fall into state of uncertainty and fear. Our resilience is threatened which is where cultivating empathy can help.

Unless you are a sociopath, we are all empaths, which means we have the capacity to share and understand the thoughts and feelings of others. In other words, empathy helps us to put ourselves in someone else’s position at an intellectual and emotional level.

It’s the genuine concern and care for another person as wonderfully encapsulated by Atticus Finch in Harper Lee’s book To Kill a Mockingbird. He said, ‘You can never understand someone unless you understand their point of view, climb in that person’s skin, or stand and walk in that person’s shoes.’

But showing empathy is not always easy. It can get worn down by prolonged severe stress, when feeling lonely or when suffering from depression and anxiety.

The more inward focused we become the less we notice what is happening with those around us.

Being highly social beings means we innately care for each other. The good news is that even if empathy isn’t your greatest strength it can be learned and developed just like any other muscle in your body.

INCREASING EMPATHY BEGINS WITH:

DISCLAIMER

1. Making curiosity a habit.

Children are insatiably curious. They want to know everything about everything.

Tapping into our innate curiosity allows us to question our internal judgement and biases. When meeting a stranger or someone you don’t know very well, ask questions to discover their uniqueness.

This helps you to build trust and rapport with the other person, while seeking to understand why they may hold a different world perspective.

2. Listening.

Many of us aren’t good at listening. We’re too busy creating our own narratives in our heads and planning our response to what the other person is saying. Active listening requires your full and undivided attention to fully hear what is being said.

But beyond listening, it’s about sharing our feelings about what we have heard.

This requires a level of vulnerability which can feel uncomfortable but is what creates a strong empathic bond between people.

3. Experiencing someone else’s life.

This allows us to fully ‘get’ what someone is going through, rather than adding our own interpretation of a situation. In the television series, Filthy Rich and Homeless, a small group of well-to-do people get to live on the streets for two weeks and experience first-hand what homelessness means. The result is a changed perspective that stays with them forever.

While empathy increases the desire to care and support others, when it’s coupled with hope and optimism empathy builds enthusiasm and drives action taking.

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Mindset

Empathy coupled with optimism builds enthusiasm.

Empathy is defined as our ability to see the positive in a given situation and reflects our ability to cope. An optimist has an expectation that things will turn out for the good. Perceiving yourself as an optimist or pessimist is partly due to genes (about 25%) and partly the outcome of your environment and experience.

It’s not that we ignore the bad, rather an optimist doesn’t blame themselves for a bad outcome and is better placed to keep things in perspective.

4. Higher levels of motivation which is important for achieving goals 5. Increasing mental wellbeing.

Raising empathy has been shown to reduce our own stress levels and keep us in a more positive mood. By focusing on the needs of others we raise our own resilience which keeps us more optimistic and hopeful for our future.

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.

Learned optimism through challenging negative self-talk and replacing pessimistic thoughts develops the ability to view the world from a positive point of view and makes it easier to show empathy to others.

Optimism has many other benefits too.

Several benefits include: 1. Keeping us healthier. Research has shown how optimism is associated with better health outcomes in cardiovascular disease, cancer and overall mortality 2. Lowering stress levels 3. More social connection 8 | GREAT HEALTH GUIDE

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Success

Mindset for

Dr Suzanne Henwood

W

hat is it that separates people who seem to do well at everything from people who struggle and don’t seem to make progress?

What can we do to improve our chances of success?

Maybe you have heard of the ‘Mindset for Success’ and I am going to share some of the specific steps within it, that you can adopt, to change your results.

By breaking it down into discreet steps, you can choose what to do and you will be able to create a plan that suits you, DISCLAIMER

focusing on what you want to achieve and fitting in with where you are at in life.

1. Know what you want It may surprise you to hear that many people do not know what they want.

When asked in coaching, many people just cite what they do not want. Without knowing what you want and what success looks, sounds, and feels like, it is very difficult to design a plan of how to get there.

So, the first step is knowing what you want.

Feel into your heart and ask it what you truly desire. And then listen. Your heart speaks in a still small voice, in single words or simple sentences, in pictures, metaphors and feelings. You can then explore what success is, and what obtaining that would be like. This gives you a road map to follow.

2. Be aware of what is happening Once you know what you want to achieve, GREAT HEALTH GUIDE | 9

Mindset you can create a plan. This will involve taking action. Though, we know that not all of our actions work effectively, some will need to be tweaked, and others scrapped completely.

To know which actions are working, it is essential that you are monitoring your actions, and the results for any changes that they generate. This requires focused attention on your part. So often, we take action, hope for the best, then let the actions run without monitoring or moderating them along the way.

Successful people monitor their actions and their impacts, so that they are acutely aware of whether or not they are moving towards what they want.

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3. Be prepared to change what you are doing This next step follows on very closely from monitoring. If you are aware that you are not getting the results you want, you need to be willing to change what you are doing. This requires a flexible and creative mindset, as well as the confidence to alter your plan of action moment by moment.

4. Take persistent action I wonder how many times you may have set out with a clear plan, and then lost heart along the way? Successful people are persistent. They are optimistic about achieving their goal and regardless of how many challenges or obstacles come

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Mindset along, they take a breath, and create an addendum on their plan. They are so determined, so clear in what success is like, nothing will stand in their way.

5. Have the right attitude We do this by having the right mindset: the right attitude. Whether this is Carol Dweck’s growth mindset, or some other form of thinking about growth, learning, blessings etc, it is essential that you believe you can do what you have set out to do.

When any obstacles occur, and they will, thinking about ‘how else’ and ‘what else’ will help you to find a way forward.

Holding the belief that you are in control, is fundamental. It’s just about changing the individual steps. And if you don’t know how to do something, you know you can find out.

This is not about living in some fake bubble and pretending life is not tough sometimes. Far from it. This is about being fully aware of the reality and finding a positive way through. You may even find a way to embrace and enjoy challenges.

Breaking the Mindset for Success down into bite sized chunks, makes it much easier to see how some people seem to achieve more. It is rarely by chance, it is about understanding the strategy and knowing what you need to do – and doing it.

Anyone can learn to adopt a Mindset for Success. And you might like to follow the procedure outlined above to do just that.

Starting with knowing what you want and what having a Mindset for Success would mean for you. Then working through the DISCLAIMER

steps, adapting your actions as required and having fun overcoming any old patterns that might show themselves along the way. It is unlikely that you will experience a smooth, clear path to success, but I absolutely know you can achieve what your heart truly desires by following this simple model ... and then staying with it.

Enjoy playing with this and do feel free to let me know how you get on.

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.

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Resilience Terry Sidford

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Mindset

A

s we transition out of an unsettling time in our world, we have the opportunity to reflect and try to connect to a life rhythm we once had. History has shown us that the human spirit is strong, resilient, and doesn’t give in or give up easily. We have seen the act of kindness spring out of fear and pain.

Resilience is the ability to bounce back or recover quickly from difficulties.

Why is it important to know how to be resilient in the face of hardships and adversities? Because we will continue to face challenges and unknowns throughout our lifetimes. We have a choice to face these challenges head on and keep living, thriving, and growing stronger. These characteristics show RESILIENCE: the ability to be tough and bounce back or recover quickly from difficulties.

DISCLAIMER

You can learn the skill of being resilient with these steps: 1. Practice being in the present time.

Learn to meditate or make time to journal in the morning. Even if your schedule is unpredictable, set an intention for your day. Visualize a good outcome at the end of your day. I like to call this your ‘To-Be’ list instead of your ‘To-Do’ list.

2. Notice what you are focusing on and believing.

Your thoughts are powerful and not always accurate. It is easy to fall into fearbased thinking in challenging times.

Fear can paralyse you. I like to change the definition of fear to ‘Face Everything and Rise’. The majority of what we fear will never happen. Face your concerns head-on and keep a positive mindset.

Keep going and get to the other side of fear. We cannot change everything that happens, but we can change how we respond. Choose to respond with positivity, strength, and courage.

3. Change your environment.

Get out and do something different.

Connect to loved ones or get out into nature. It will help you see your current situation from a different perspective. Ask yourself how you can see this situation from a different point of view.

4. Eat healthy food and maintain a regular exercise routine.

These choices will help you release stress, feel more energy and a connection to your body, mind, and spirit. Taking long, GREAT HEALTH GUIDE | 13

Mindset deep breaths will help calm the heart and nervous system so that you can release the hormones that help you feel grounded. You will make better decisions from this state of calmness.

5. Find the opportunity or gift in a challenge or adversity.

I find that whenever I have experienced pain or difficulty in my life, finding the meaning is the best way to learn. I look for something good that can come out of the experience or an opportunity to learn or grown. That way, I can move on, not feeling a loss. I can choose to learn and thrive instead of feeling victimized and become less because of the experience.

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In conclusion, one thing we can always count on in life is change. Take any opportunity that is presented to you to tap into your ability to be resilient and courageous. You might surprise yourself and come out of it with a gift you never thought possible. When you know your power comes from within, you can face and overcome just about anything that life will throw you. Turn the meaning of your stories of trials and tribulations into stories of triumph and success.

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.

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Don´t wish it were easier.

Wish you were better.

- Jim Rohn

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Fitness

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Working Out from Home ––– Jennifer

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Smallridge –––

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fitness

T

he fact that the majority of us can do our work from home right now is amazing, but the impact it might be having on your health may not be so good. We are all humans who are wired to take the path of least resistance, which for many of us right now might look a little like this: wake up, log on, work, log off, eat, sleep, repeat.

closure of gyms and pools, cessation of sport, restricted options to socialise, and we are looking at a net reduction in energy expenditure which we must consciously try to win back.

Resist the sit.

Great for flattening the coronavirus curve, but not ideal for our body. Keeping active, whether it be incidentally or through structured movement, is undoubtedly the harder choice to make when everything is within such easy reach at home. So, how can you self-isolate without selfsabotaging your health and fitness.

Amongst other significant health conditions, prolonged sitting has been shown to decrease the amount of blood that flows to your brain – in the short term, this feels like impaired cognitive performance (feeling fuzzy, forgetful), but in the long term actually poses risks of dementia, Alzheimer’s disease and stroke.

The good news is, that it was found that blood flow reductions to the brain were ameliorated by getting up and walking around for 2 minutes every half an hour.

We were made to move.

Practically, this might look like:

From a behavioural change perspective, it is widely accepted that people will only instigate change when the pain of staying the same becomes too much to bear.

You might be noticing the warning signs yourself – feeling sluggish, tired even though you are getting more sleep than ever, unmotivated, achy, sore, unfocused.

Sound familiar? What if the symptoms you are experiencing were not just a lack of caffeination, but rather your body crying out for movement? The very anatomy of humans tells us that we were designed to get around on two feet, rather than the wheels of our desk chairs and cars.

• ‘Walking to and from work’ each day with a lap around the block.

This COVID-19 pandemic has inadvertently removed a lot of our incidental activity – our commutes, coffee runs, moving between office spaces, walking to meetings and general activity of our systems have all been drastically reduced. Add to this the 18 | GREAT HEALTH GUIDE

• Standing up and moving around during phone calls.

• Setting a timer for every 30 minutes and simply standing up for a stretch or taking a walk around the house.

Avoiding the aches and pains.

When it comes to the musculoskeletal impact of sitting, think of the adage, ‘your next move is your best move’. We were not designed to hold any posture (even the most ergonomic one) for long periods of time. Common issues with sitting include the hips in prolonged flexion, glute muscles switching off, head drifting forward, and upper back slouching.

Evidence supports the notion of ‘piggybacking’ habits i.e. tying them to SUBSCRIBE

fitness habits that already exist. You could try completing a chest stretch in the doorway every time you walk through into your home office or stretching your hip flexors before you sit back in your chair each time.

The take home message: Working from home in a global pandemic doesn’t mean that your health and fitness needs to press pause – in fact, we all need to prioritise physical activity more than ever!

DISCLAIMER

An Accredited Exercise Physiologist can get you started with a home program, tailored to your needs.

Jennifer Smallridge is an Accredited Exercise Physiologist at Upwell Health Collective in Camberwell, Victoria; as well is a Complex Care Coordinator at Zebras Australia where she specialises in helping those with chronic health conditions.

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Life isn´t about finding yourself.

It´s about creating yourself.

- George Bernard Shaw

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Big Boys CRY TOO Ray Medhora

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Relationships

I

am a firm believer in all of us being

horror at the growing numbers of violent

responsible for our actions, behaviours

incidents. The most dangerous place for

and ourselves. In a situation where a man

a woman to be, is at home with a violent

has been violent to his partner, or in a family

partner. There has been an emphasis on

violence situation, it is a man’s responsibility

behavioural change programs which work

to acknowledge and alter his behaviour

with men who use violence, once they

if he wants to truly engage in a safe and

have been identified. What can be done

mutually beneficial relationship. But how

in order to prevent these relationships and

does a man recognise that his behaviour is

behaviours from taking place to begin

unsafe or dangerous for his partner? What

with? What do men need in order to have

are the values which inform men ‘to do the

safe relationships with their partners?

right thing’ or know when they are being violent, unsafe or controlling?

Violence is not only about men hitting women.

Violence is about safety in all relationships.

The rhetoric in current media, is about how to solve the domestic violence epidemic and the general consensus is dismay and

DISCLAIMER

1. Gender beliefs/roles.

Our beliefs on gender and relationships start with our very first relationship, our relationship with and our understanding of our parents’ relationship. People who use violence or react violently, have built the idea that those behaviours are somehow acceptable, or even necessary in their relationships, so they feel that the behaviour is justified. These values or belief systems are the first elements that need change. What better way for men to understand gender equality, than for it to be taught to them by their fathers? This includes modelling gender equality in your household by demonstrating joint decision making, shared roles in terms of daily tasks and open discussion about running the household.

2. Safety in a relationship.

Kids learn how to problem solve by

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Relationships watching their parents. Demonstrate safety to your kids by showing them that difficult problems can be resolved safely without the use of violence, shouting, extended silences.

It is OK to expose your kids to your (child appropriate) disagreements. This makes them aware that all couples disagree and that there are safe outcomes and resolutions when two mature adults work towards it.

3. Consistent discipline.

There are many lessons to be learnt

Girls need to be able to accept themselves and recognise dangerous and unsafe relationships.

through our discipline styles, but more

not left feeling unsupported. Make sure

importantly, children learn safety and trust

your discipline styles are consistent, age

through discipline and will thrive within the

appropriate and fair. Never apply discipline

boundaries that we implement. We also

when you are upset or angry.

need to recognise the difference between situations which require us to discipline kids and situations which require us to emotionally support our kids, so they are

Using smacking, time out or shaming, has been demonstrated to be less effective and less useful for kids. The style of discipline you give your kids now, will become the model of conflict resolution that they replicate as adults.

4. Big boys cry too.

As a society, we have built the idea that boys should not feel as vulnerable, hurt or sad as girls. Boys who reject their own sense of vulnerability, turn into men who feel threatened by it. When these men feel this threat, they naturally react in what they see as the only acceptable way...with violence.

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Relationships

As a society, we can teach the generations to come, that violence is unnecessary, and we can evolve past it. We are constantly telling boys they need to ‘man up’, not cry or feel weak. We are telling young boys that they are not allowed to feel vulnerable and that if they do, they are not masculine.

We must allow boys to feel safe when they are feeling vulnerable. Teach boys about masculinity in terms of emotional strength as opposed to physical strength.

Ray Medhora is a child and family therapist.

He loves to speak to people, he enjoys his work and has had much success over the years working with children, families and men of Australia. He is available for private sessions over Skype or in person in the North Shore of Sydney, Australia. More information is available on his website.

DISCLAIMER

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Friendships Healthy

Charmaine Roth

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Relationships

L

ife is transitional. We change and mature as we navigate different stages of our lives. Not only do we change,

the people that we are in relationships with also change. Friendships fulfil needs - so as our needs change so do our friendships.

For example, a school friend shares each day with you - you have lots in common and so much to talk about. However, once you leave school, friends go on different paths, what you have in common changes and in many cases diminishes.

We all have expectations of friendships and very often it is our circumstances that change rather than these expectations.

It is the commonality of experience that provides a good basis for friendship.

Friendships also require the investment of time. The younger we are the more time we have to invest, and it is easier to make friends. As we get older, we become time poor due to demands of partners, families and work and friendships can often take a back seat. However, good friendships can be supportive, uplifting, rewarding, and motivating and good for one’s health.

What makes a good friendship?

Research has shown that close friendship requires the following components: 1. Communication.

To maintain friendships, we need to invest so we can get the return we would like.

at the gym, that we meet at the school gate, or at the local park. We tend to gravitate towards those that we sense have the same values, have the same needs and more often than not, are at the same stage of life, for example parenthood. This stage is the beginning of a friendship where we begin to get to know another person.

2. Self-disclosure.

This is where the friendship moves into a different phase - one where we consider trusting the other. These are the friends that we speak to about things that are important to us, our struggles, and issues that we face. Trust is a very important component

How many times do we start up a

of friendship. Sometimes we judge poorly,

conversation with someone that we meet

and our trust is violated, or our ‘secrets’

DISCLAIMER

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Relationships aren’t kept. These are intimate relationships

receive little in return? This is not an equal

that have the ability to hurt us emotionally.

friendship. Friendship is where the two parties know each other. Friendships are

3. Reciprocity.

Friendship is not a one-way street. How many times have we had the experience of telling our friends intimate details about us, without ever really knowing much about

positive and rewarding - if you share the same values around friendship, reciprocity will be a natural part of the process.

4. Commitment.

the other person? How many times do

Like any relationship, friendships take

we find ourselves giving so much only to

work. Contact is important, phone calls are

Lots of people want to ride with you in the limo, but what you want is someone who will take the bus with you when the limo breaks down.

important, seeing each other is important,

Oprah Winfrey.

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sharing highs and lows in life is important.

In our time poor world, friendships can sometimes be a low priority after the demands of a partner, children, and extended family. As we progress through life, we tend to make friends who can be incorporated into our busy worlds - for example workplace friendships, school mums’ friendships and even friends made through the commonality of sickness. To maintain friendships, we need to invest so we can get the return we would like.

As stated earlier, life is transitional and so are friendships. There are three types of friendship that we have through our lives: 1. The first is active friends - those who are currently in our lives, those who are a part of our lives, who we are in touch with regularly, those to whom we look to for support.

2. Then there are dormant friends, these are people with whom you share a

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Relationships

history, those that you are not in regular

are positive to your own growth and

contact with yet you would be happy to

development.

catch up with if the opportunity arose.

3. Finally, there are the commemorative friends, those you don’t expect to see or even to hear from yet these friends were important to you at an earlier stage in your life.

We invest large amounts of time and energy

into

our

friendships.

Make

sure your friendships provide you with equality, support, motivation, rewards and

DISCLAIMER

Charmaine Roth is an experienced Psychotherapist practicing in Sydney, Australia. conversation

Through

safe,

Charmaine

works

skilled with

individuals, couples and families. She assists her clients to become more aware of proactive behaviours and explore new choices that will improve relationships.

For more information refer to Charmaine’s website.

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h

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Obstructive

Sleep Apnoea Dr David McIntosh

DISCLAIMER

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Great Health

W

e spend about one third of our lives asleep. We can go longer without food and water than we can without sleep. Sleep is so important that our brain keeps track of how much we have. If we have a night were there is inadequate amounts of the vital elements of sleep, it will prioritise the sleep patterns to try and play catch up the next night.

Sleep is really, really important.

Yet we know so little about it, and health care professionals are taught very little about it. Most health care providers and patient interactions completely neglect sleep as part of the conversation. This is despite us knowing that many people are not getting a necessary quantity of quality sleep. Furthermore, we know that one of the biggest causes of sleep problems in the world is obstruction to normal breathing, but again this is approached and managed really poorly.

Adults joke about how bad their, snoring is, but don ’t ignore the snore.

Snoring is a serious problem: choking is no joke.

If I were to come into your room at night and start choking you, the basic 32 | GREAT HEALTH GUIDE

instinct for survival, would make you fight to stop being chocked. But if I now tell you that mouth breathing or snoring are signs of the equivalent of someone choking you, do you still have the same feeling about wanting to find a solution? At a population level, most people do not even think that this type of poor breathing is a problem. Many parents happily watch and listen to their children mouth breathe or snore. Many adults joke around about how bad their snoring is. But getting choked is no joke.

Consequences of snoring.

If you snore or mouth breathe, then that is a sign of an airway problem. It suggests that there is a very high chance of a blockage somewhere in the nose or throat.

The consequences of such blockages are a reduction in oxygen levels which then can cause damage to vital organs such as the brain, heart, and kidneys. That is right - brain damage is linked to mouth breathing and snoring. So, you should quickly be changing your perspective if you held a complacent point of view to the topic before now.

Obstructive Sleep Apnoea.

When it comes to obstructed breathing, the big problem that people focus on is a condition called obstructive sleep apnoea (OSA). This is where you are so blocked, that you do actually stop breathing at times even for a few minutes. This lack of oxygen is very bad as it interrupts your brain’s normal sleep pattern and can lead to a feeling of tiredness or exhaustion when you wake up. This then increases the risk of having car and workplace accidents. It also leads to mood disturbance and can SUBSCRIBE

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even increase the possibility of mental health problems such as depression. So, while OSA is clearly serious, lesser forms of obstructed breathing such as snoring and mouth breathing increase the risk of health problems. This is particularly true in children.

How to approach the problem: 1. For children: It is important that parents make the effort to watch and listen over their children’s breathing every few months, just to make sure they are OK. If their child is waking up tired, this is considered to be a major red flag symptom and should not be ignored. Children who mouth breathe and snore should be sent to an ENT professional immediately for further assessment.

1. For adults: It would not be unusual that someone starts complaining about the snoring. Such observations should not be ignored, especially if there are other health issues like diabetes or DISCLAIMER

high blood pressure in the mix. Again, waking up tired is a major red flag symptom. An ENT professional should be involved in the assessment of such patients to try and identify anatomical problems which might be contributing to the observed breathing issues.

Other specialists may also need to be involved to carry out a measurement of the breathing while you are asleep.

This is known as a sleep study and should be carried out to determine the extent of the problem.

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 | 33

A rial Fibrilla ion: A Common Condition Dr Warrick Bishop

34 | GREAT HEALTH GUIDE

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T

hirty million people worldwide have the ‘irregularly irregular’ heartbeat of atrial fibrillation. It is very likely that you or someone you know, is one of them. Or, it is possible that you or someone you know may be one of the many people who do not know they suffer from this is highly variable condition.

Heart Rhythm Disorder Atrial fibrillation, commonly known as AF, is a heart rhythm disorder that arises within the electrical system of the heart.

Many people with AF: • feel the symptoms (overt or symptomatic AF), 

palpitations in the chest

an irregularity or a fluttering which they can describe quite clearly 



shortness of breath on exertion

noticeable decrease in exercise capacity 



low blood pressure, or

• may not know they have it (silent or asymptomatic AF), 

until they present after a collapse

is discovered as an accidental finding. 

AF symptoms can:

• be debilitating with consequences that could include: 

blackout



heart failure or



stroke.

In any scenario, once you have it, you have it for the remainder of your life. It cannot be cured, only managed.

What causes atrial fibrillation?

A healthy heart is a highly efficient pump coordinated by its electrical system which ensures the pumping action is synchronous, coordinated, and smooth.

When this breaks down, heart arrhythmia occurs and one of the most common arrhythmias is atrial fibrillation.

Instead of the electrical activity being synchronous and smooth, it becomes chaotic so that the atria (the two top chambers of our four-chamber heart) do not to contract properly. Instead, they fibrillate, i.e. they shake, vibrate or tremor.

1. Diagnosis Not all heart palpitations are atrial fibrillation. Diagnosis is determined by use of an electrocardiogram (ECG) which measures the electrical impulses of the heart as determined by a series of ‘waves’ – P, Q, R, S and T. In AF, there is no P wave.

• come and go

2. Treatment

• come and hang around for a while, or

The biggest concern in AF is risk of stroke.

This needs to be balanced, however, with the risk of bleeding. AF sufferers need blood thinners, but people with AF also:

• come and stay • be an inconvenience, or DISCLAIMER

GREAT HEALTH GUIDE | 35

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• need operations and • have accidents.

Thus, those with treatment for atrial fibrillation, there is a: • bleeding problem for those on blood thinners and • clotting problem for those not on thinners.

Both risks increase with age and the complexity of other medical conditions being suffered by the patient.

Successful treatment is highly personalised. Perseverance and care 36 | GREAT HEALTH GUIDE

are needed by both the treating doctor and the patient to establish and maintain good, ongoing management. The condition, regardless of its type and the time the person has been in arrhythmia, can be managed with: • medication • lifestyle adjustments and • sometimes, through procedural interventions.

Detailed attention to good management pays off as it can considerably improve symptoms and so the quality of a person’s daily living. For some, it can even provide SUBSCRIBE

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3. Reduce Your Risk Simple lifestyle maintenance can reduce a person’s risk of developing AF substantially by: • ensuring blood pressure is well managed at all times • maintaining a healthy weight, and

Editor ,s Choice ATRIAL FIBRILLATION EXPLAINED

• refraining from excessive consumption of alcohol.

By Dr Warrick Bishop, experienced cardiologist, explains the next cardiac epidemic.

Summary Atrial fibrillation is a disturbance within the electrical system of the heart that gives rise to a heart rhythm disorder, in this case, ‘irregularly irregular’ heartbeats. It is possible that symptoms such as palpitations, shortness of breath or low blood pressure may not be experienced.

It can be managed but not cured, impacting patients’ lives ranging from inconvenience to heart failure or possibly stroke.

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

Find out what is the best possible care for people suffering from this disease.

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

DISCLAIMER

Published 8th May 2019

Now $9.95 (eBook) $34.95 (Paperback) BUY NOW

GREAT HEALTH GUIDE | 37

Asthma Physiotherapy in

Margarita Gurevich

A

sthma is one of the most common respiratory conditions, with the epidemiological prevalence in Australia being one of the highest in the world according to the Australian Institute of Health and Welfare. It affects 1 in 9 Australians and has a

higher incidence in the female population. Statistics show that asthma is more common in males aged 0 – 14, however among those aged 15 and over, asthma is more common in females. While asthma is not a major cause of death, it is one of the most common problems managed by doctors and is a frequent reason for the hospitalisation of children, especially boys. In 2000-01, health system expenditure on asthma was about $693 million, with more than 50% spent on pharmaceuticals.

Common symptoms include the following: • breathlessness • wheezing • a tight feeling in the chest • continuing cough So, what can be done about it? Although asthma cannot be cured, with the right treatment it can be often successfully

38 | GREAT HEALTH GUIDE

managed and controlled. The type of treatment will depend on the severity of asthma but generally involves rescue inhalers to treat symptoms and controller inhalers that prevent symptoms. Severe cases may require longer-acting inhalers that keep the airways open, as well as oral steroids.

Besides the above-mentioned options there are also several evidence-based and SUBSCRIBE

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These

include

specialised

SCENAR

exercise

therapy,

programs

and

breathing exercises. Let’s briefly examine each one in turn and see how they can assist patients with asthma. Please note, it is important to see your GP first, to confirm the diagnosis of asthma.

1. SCENAR Therapy This is an acronym which stands for Self-Controlled Energy Neuro Adaptive Regulator.

It is a small, hand-held device that can be applied to most problem areas. It works by improving blood circulation and delivering more oxygen to the affected areas, thus speeding up the recovery process. When it comes to asthma the mechanism of action involves dilating the respiratory airways which helps to relax the respiratory muscles and allows more air to come in and out of the lungs. The result is improved breathing.

2. Specialised Exercise Programs.

It is well proven that exercise is an important aspect of a good asthma management plan.

However, a statement such as ‘exercise is beneficial for asthma patients’ is too broad and needs additional clarification. When it comes to exercising in the case of patients

DISCLAIMER

GREAT HEALTH GUIDE | 39

Great Health suffering from asthma, it is important

Your physiotherapist will be able to

to realise that there are some types of

provide you with specific breathing

exercises which are useful but there are also

exercises, some of which will be done

some which should be avoided. Generally

during the session as well as some

exercises which include short, intermittent

which you will be able to do at home.

periods of exertion, are tolerated best.

Prior to prescribing the exercises a

These can include walking, Clinical Pilates

thorough assessment should be carried

and swimming.

out by your physiotherapist as an aid

Besides improving general health and fitness, specialised exercise programs can also greatly improve the respiratory function. Clinical Pilates in particular is highly effective as the sessions are strictly monitored by a physiotherapist. For the exercise program to be specialised, it is important to use spirometry measurements.

This will serve as an objective method to

to diagnosis. This involves auscultation which uses a stethoscope to listen to sounds that arise within the lungs and spirometry to measure the lung capacity for the volume and flow of air that can be inhaled and exhaled. The assessment will help determine what kind of breathing exercises will be most beneficial for you and will help to monitor your progress.

measure whether the exercise program is

These three physiotherapy programs can

working. Spirometry should always be used

be part of a good asthma management

during Clinical Pilates for asthma patients.

plan.

It is important to note, however, that exercise can occasionally trigger a flare up of asthma, known as exercise-induced asthma. For that reason, it is important to consult with your doctor first, before starting any new type of physical activity. Make sure that you always have your asthma medication with you while exercising if it is part of your asthma management plan.

3. Breathing Exercises.

Margarita

Gurevich

Physiotherapist

and

is

Senior

uses

Clinical

Pilates, SCENAR Therapy & other evidencebased techniques, including Real Time Ultrasound

and

McKenzie

Treatment.

Margarita specialises in sports injuries, women’s health (including incontinence)

Breathing exercises are aimed towards

and gastrointestinal issues. Margarita may

improving the respiratory function.

be contacted via her website.

40 | GREAT HEALTH GUIDE

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DISCLAIMER

ids Ma ers GREAT HEALTH GUIDE | 41

YOUR

LEARN & EXCEL in CLASS Deb Hopper

42 | GREAT HEALTH GUIDE

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Kids Matters

M

any children struggle in class

modifications for homework or extra work.

and with learning. Whether

If you have some tips for how your child

identified or diagnosed with

learns, don’t be afraid to tell your child’s

a learning disability or not, many typical

teacher.

children struggle with learning, or even just

2. Get assessments to know WHY

being able to concentrate in class. There are many ways that we can set our kids up for success for the classroom.

learning is difficult.

If your child is at risk of falling behind, don’t

As parents, there are many ways that we can set our kids up for success for the classroom.

‘wait and see’ for too long. Early intervention

Here are seven very useful tips for

learning disabilities. If your child gets the

parents:

‘wiggles’ and struggles to sit still, focus or

1. Be on the same page as your child’s

concentrate in class it is important to help

teacher.

If your child is struggling with learning, reading, writing or spelling, firstly talk to your teacher to see if they are concerned.

They will be able to put your mind at rest or know who to refer for help and suggest

DISCLAIMER

is the key for the best outcome for learning.

Link in with your local health professionals and consult with your family doctor, occupational therapist, speech pathologist or psychologist, or Learning Difficulties Clinic. Understand which building blocks of learning your child is struggling with and help target with intervention and improve learning. Learning Difficulties Clinics such as Life Skills 4 Kids can assist parents to know which building blocks are difficult for children and suggest strategies for overcoming difficulties.

3. Attention issues.

These are highly linked to children with

teach your child the difference between when our bodies are ‘fast’, ‘slow’ or ‘just right’. Use a diagram such as the Just Right Kits Model to help your child start to label and know when he is feeling different energy levels.

GREAT HEALTH GUIDE | 43

Kids Matters 4. Teach your child to advocate for their sensory needs.

Understand what helps your child to focus in class. If they need to move a lot, ask the teacher if your child can be allowed to help hand out classroom supplies or run a message to the office. There are many resources for helping children to concentrate in their seat. E.g. sitting on a cushion help kids to get the wiggles out while sitting in class. If your child chews a lot (collars, hair, fingers etc) they are using their mouth to self-regulate and concentrate. Don’t just tell them to stop!

Give them options such as having a drink bottle (with pop-top or inside straw) on their desk or give them pencil toppers or a chewable necklace. Chewing always helps kids be more alert, and actually helps calm kids who are going too fast!

5. Reduce screen time – especially in the morning.

Using screen time may actually change the brain and how we are wired. Children who don’t have screen time before school are able to concentrate and learn easier.

Replace screen time with play time.

Active play is best, especially jumping in the trampoline. Active play organises the nervous system and fills it with grounding sensory input that sets the body up for being able to sit still and listen in class.

44 | GREAT HEALTH GUIDE

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Kids Matters 6. Read at home with your child.

Be interested in their learning. Sit and help with their homework when you can or have them sit at the table or breakfast bar while you cook dinner, so they can ask you questions. You might have to think hard but work with and support your child. Reading most nights with your young children is so important for creating a thirst for learning and exploring

School can be such an adventure for children.

through books.

7. Be with your child.

Children learn the best when they feel safe and secure. Enhance your child’s learning through having quality time with them. Sit on the floor and play a puzzle, jump on the trampoline with them, go on a ‘date’ with them. Make sure they know they are valued and loved.

School can be such an adventure for children, but if your child is struggling in class, make sure you start with: 1. Having a chat with your child’s teacher and be on the same page.

2. Get professional help and assessment if concerns exist and get help early rather than waiting too long. Often there are waiting lists for services too.

Deb Hopper is an Occupational Therapist, author and workshop presenter. She is passionate about empowering parents and educators to understand the underlying reasons of why children struggle with behaviour,

self-esteem

and

sensory

processing difficulties. Deb is an author and an Amazon #1 Best Seller with Reducing

3. Enjoy learning time at home and build

Meltdowns and Improving Concentration:

a strong relationship with your child so

The Just Right Kids Technique. She can be

they feel loved and supported.

contacted via her website.

DISCLAIMER

GREAT HEALTH GUIDE | 45

Junior A hle es: Elite

Part 2

Jane Kilkenny

W

e have seen a major shift to early sport specialization which can be detrimental to long term development and success for young athletes. While talented juniors are eager to progress quickly, simply increasing their training loads will not produce the best results.

This is a recipe for increased injury risk and burnout. The May/June edition of Great Health GuideTM, Elite Junior Athletes: Part 1, discussed the three most important aspects for junior athletes’ performance, that are load management, training, and strength.

In Part 2, injury management, recovery strategies and nutrition are discussed.

Professional sports now rely on a myriad of components including a team of coaches, strength and conditioning specialists, sports physicians, physiotherapists, massage therapists, sports psychologists and dieticians. In the professional 46 | GREAT HEALTH GUIDE

environment this is common practice however for junior athletes these services are now becoming more accessible with the growth of multidisciplinary sports medicine clinics.

1. Injury Management: Sports medicine is very different from general practice medicine. Paediatric sports medicine is also unique, so it’s important to find a practitioner that is experienced in dealing with injuries specific to junior athletes. There are many issues that are growth related, such as Osgood Schlatters and Sever’s disease.

These conditions are painful but when managed appropriately do not have long term implications for growing bodies.

A crucial aspect of junior athlete development is teaching the child to manage their bodies effectively, speaking out when something doesn’t feel right, SUBSCRIBE

Kids Matters and actively focusing strategies and nutrition.

on

recovery

Far too often a small niggly issue in the body can develop into an injury when left unattended. Muscle tightness that is ignored can lead to a muscle strain that will prevent further activity until it is treated. In these circumstances the athlete may miss crucial training or competition.

2. Recovery Strategies: Recovery strategies include stretching, foam rolling, massage, cold water immersion, compression, and sleep.

DISCLAIMER

Despite controversary in the research around the efficacy and timing of stretching, it is still well recognized to be a key aspect of recovery after intense exercise. High intensity exercise can leave muscles in a slightly damaged state after high loads have been placed on them. If they are left in this state performance in the next session may be compromised. It is important to ensure that adequate recovery is undertaken to facilitate tissue repair.

Foam rolling is another form of recovery that is highly effective. It also provides a

GREAT HEALTH GUIDE | 47

Kids Matters also provide increased confidence and improved mental and physical resilience.

The Australian Institute of Sport and Sports Dieticians Australia have excellent resources available to the public on their respective websites. There is also great information on the use of supplements, listing what has proven to be effective and which products are high risk or on the banned list. Ignorance is never an excuse in doping violations in sport.

good opportunity for a junior athlete to get some mental recovery after an intense session. Another major benefit of foam rolling is that when taught correctly, it helps educate the athlete on muscle location and performance and allows them to have control over their recovery priorities. For example, if they have tight calf muscles after an intense plyometric training they can be reminded to spend extra time rolling and stretching out those muscles.

3. Nutrition: Nutrition is a vital component for performance enhancement and recovery.

Regardless of skill level no athlete can perform to their maximum potential if there is insufficient fuel in their bodies.

When the muscles do not have adequate fuel for the duration of the activity, performance will be reduced. When you have two athletes of similar skill and training level, the two key factors influencing outcomes will be nutrition and mental strength. When an athlete pays attention to their nutrition, it can 48 | GREAT HEALTH GUIDE

If you have a child in a high-performance sports environment, it is vital to seek out qualified sports medicine practitioners that you trust. Often the sports program will make recommendations to parents, but please check that the recommendation is not based on a commercial arrangement as this is quite common practice. Ensure that you are comfortable with the practitioner’s skill level and never hesitate to get a second opinion if you have any doubts or unanswered questions.

High performance living is the desired outcome. Success on the sporting field is great, but we want our kids to become happy, healthy, independent thinking adults. Providing the right level of support and understanding will help facilitate this success.

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.

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The secret of happiness is freedom.

The secret of freedom is courage.

- Carrie Jones

DISCLAIMER

GREAT HEALTH GUIDE | 49

© 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).