Great Health Guide: September/October 2021 by Great Health Guide

September / October 2021

Nutrition:

Fuelling

Benefits of

Running

Thrive

Part 1

Creating Strong

& Empowering

HABITS

TIPS FOR a better night’s sleep

RECOGNISE YOUR VALUES • THE GIFT OF LIFE • TEENAGE BODY IMAGE • MOVEMENT FOR MENTAL HEALTH

ontents

GREAT HEALTH

THE GIFT OF LIFE Dr Warrick Bishop

TIPS FOR A BETTER NIGHT’S SLEEP: PART 1 How your daytime activities will play a big role in how well you will sleep tonight Dr Jenny Brockis

THE GIFT OF LIFE New advances in heart transplant & life-saving facts Dr Warrick Bishop

UNDERSTANDING PERIMENOPAUSE Check out some of the most common symptoms of perimenopause Magdalena Hawley

FITNESS

BENEFITS OF RUNNING: PART 1

Running can be a great, cost effective activity to benefit your health & fitness Margarita Gurevich & Charlotte Allen

MOVEMENT FOR MENTAL HEALTH

How the benefits of exercise for anxiety & depression add up over time Jennifer Smallridge

2 | GREAT HEALTH GUIDE

Great Health

POSITIVE BODY IMAGE FOR TEENAGERS Jane Kilkenny

NUTRITION

FUELLING TO THRIVE

A list of foods to give you optimal performance every day Nicola Jaffrey

RELATIONSHIPS

ONLY LOVERS ARE ALIVE

Love...helping you to discover who you are & why you are here Dr Matthew Anderson

KIDS MATTERS

POSITIVE BODY IMAGE FOR TEENAGERS Top four factors for good health & mental balance

MINDSET

CHANGING HABITS, CHANGING REALITY: PART 1

Jane Kilkenny

RECOGNISE YOUR VALUES

How habits can be changed to bring you a greater sense of freedom into your life

How clarity of your values can lead to faster & easier decision-making

Kathryn Dodd

Terry Sidford

DISCLAIMER

HELP YOUR CHILD SETTLE INTO DAY CARE These ten tips can help you make the transition as easy as possible Kim Corley

GREAT HEALTH GUIDE | 3

Team

GHG

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS Dr Helen Dodd Dr William Dodd LEAD DESIGNER Oleksandra Zuieva DESIGNERS Belinda Nelson, Md Shamim Ali, Viktoriia Nedbaieva CONTRIBUTING WRITERS Charlotte Allen, Dr Matthew Anderson, Dr Jenny Brockis, Dr Warrick Bishop, Jane Kilkenny, Jennifer Smallridge, Kathryn Dodd, Kim Corley, Magdalena Hawley, Margarita Gurevich, Nicola Jaffrey, Terry Sidford CONNECT WITH US:

Sept/Oct 2021 Dear Friends Many articles in this issue of Great Health GuideTM have a common thread; the benefits associated with movement including, exercise, walking and running. The COVID-19 lockdowns have changed the daily routine and staying at home due to lockdown rules has become the new norm. However, generally people are able to exercise for one hour each day even if they are in lockdown and those fortunate to be less restricted can exercise at any time. In the Benefits of Running: Part 1, the author writes, “Particularly relating to the COVID-19 pandemic, studies have shown that the physiological response to this form of exercise improves cardiovascular health and creates a protective effect against the virus. If we have a fit heart and lungs, we are less likely to contract viruses, & we are also less likely to have detrimental health consequences if we do contract a virus!” If that is not a good enough reason to continue to exercise, read Movement for Mental Health that states, “Exercise is therapeutic for anxiety and depression and the effects of exercise for anxiety & depression do add up over time. Anxiety manifests uniquely from person to person. It is thought that exercise provides a distraction from worries and unpleasant bodily sensations, as well as regulating the nervous system when it is heightened.” In Understanding Perimenopause, the author maintains that “During this time it is important to replace your strenuous exercise with gentle and regular walking. This can be beneficial for weight loss, insulin sensitivity, growth hormone secretions and will improve the ability for the body to repair and recover.” The theme on the benefits of exercise continues in Tips for a Better Night’s Sleep: Part 1 which demonstrates the positive effect of daytime activities on improving sleep. In another article, Positive Body Image for Teenagers states, “exercise can be an excellent social opportunity, or it can be something that you do to help you relax and enjoy time on your own.”

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

So what is the take-away from this issue? Any movement, including walking, exercise and running do provide long and lasting benefits to your health. Enjoy.

Kathryn x

© Antalya Developments Pty Ltd 2021 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). 4 | GREAT HEALTH GUIDE

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Believe and act as if it were impossible to fail. Charles F. Kettering

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DISCLAIMER

GREAT HEALTH GUIDE | 7

, Night’s Sleep Tips for a

Better

Part 1

Dr Jenny Brockis

8 | GREAT HEALTH GUIDE

Great Health

an’t sleep or waking up too many

so let’s cherish our sleep for the good it

times during the night? You’re

does us all.

not alone.

While the focus is often on what happens

Sixty percent of adults surveyed revealed

during the night it’s the preceding daytime

they regularly experience difficulty in

activities that play a big role in determining

getting a good night’s sleep.

how well you will sleep tonight.

If you’ve read all the sleep hygiene tips about avoiding caffeine after midday, keeping your bedroom for sleep and sex only and keeping to a consistent bedtime schedule but nothing has changed, it’s time to delve a little deeper into what else can help. In Tips for a Better Night’s Sleep: Part 1, we will investigate the effects of worrying and sunlight. Beyond the eighty recognised sleep disorders to choosae from, much of our sleep difficulties fall into one of two camps. We either can’t sleep despite having the opportunity – this is insomnia, or we don’t sleep because we choose to ignore the opportunity – this is sleep deprivation.

1. Reduce Worrying Many of us have many worries or anxieties that seem to float up to the surface of our minds when it’s time to sleep. Worrying can consume a lot of energy and worsen anxiety especially when you’re desperate to get some more shut eye before the start of the next day. There are a multitude of stress reducing activities that have been shown to help. Try one or all of them to see what suits you. They include: • Journaling. This is about writing down the good events from your day or those things you’re grateful

The outcome is the same; more daytime

for. Counting your blessing by either

fatigue, poorer attention, reduced learning

putting pen to paper or mentally

capacity, increased irritability and mood

reflecting on the good is a great way

swings, poorer performance in any tasks,

to reduce stress.

more errors, worse decisions oh, and did I mention the weight gain associated with too little or poor-quality sleep?

• Mindfulness meditation. This has been shown to reduce stress and induce a sense of calm and wellbeing.

Sleep is essential. Period. It is vital to

Regular practice works the best and

the healthy functioning of every single

even 10-15 minutes has been shown

organ and every system in your body

to be beneficial.

DISCLAIMER

GREAT HEALTH GUIDE | 9

Great Health

• Time out for quiet and stillness. Giving

or get outside for a walk are recovery

yourself a break during the day is vital

strategies needed to replenish energy

to a good sleep pattern. This is about

and enhance better sleep.

recognising our ultradian rhythm those peaks and troughs that cycle though our day every 90 minutes. By taking a couple of mental breathers across your day that 5-10 minutes to press pause to sit and think or have a coffee

10 | GREAT HEALTH GUIDE

1. Follow the sun Our circadian rhythm drives us to want to sleep during periods of darkness and be awake when it is light. Being exposed to light when it’s time to get up, especially

Great Health

natural light helps to maintain that rhythm. That’s why getting outside for your early exercise is a great way to be ready and fully alert for the day ahead. It’s the light intensity that counts and being outside even on an overcast day is far more beneficial than being indoors

Editor ,s Choice THRIVING MIND- HOW TO CULTIVATE A GOOD LIFE Dr Jenny Brockis

with artificial lighting.

powerful LED lights are great for so many

Best-selling author Dr. Jenny Brockis draws on over thirty years’ experience as a medical practitioner & board-certified lifestyle medicine physician. It covers common issues such as:

things but not when it’s late in the evening

•

Loneliness, stress, relationship breakdowns

•

Loss of social connection & mental health issues.

In the evenings dim your house lights to better prepare yourself for sleep. Those

and it’s time for bed. In our crazy busy world getting sufficient quality sleep can be a challenge. If your poor

Readers learn how to:

sleep pattern is interfering with your ability

•

Achieve happiness by engaging emotions & mindfulness

•

Harness your biology for better energy, resilience & mood

•

Enrich your relationships with compassion, respect & courage

•

Allows you to take full control of your life

to function at your best, speak to your health provider to see what the problem might be. In the following issue of Great Health GuideTM, Tips for a Better Night’s Sleep: Part 2, we will discuss the effect of technology on our sleep pattern, having a warm bath before bed, daytime physical activity and the need for quietness to sleep well.

Jenny

Brockis

medical

practitioner and board-certified lifestyle medicine physician, keynote speaker

Thriving Mind empowers readers with the tools & strategies to reclaim humanity & happiness.

Now $27.97

and best-selling author. Her new book Thriving Mind: How to Cultivate a Good Life (Wiley) is now available for purchase.

DISCLAIMER

BUY NOW

GREAT HEALTH GUIDE | 11

Great Health

The

ife l

Gift

Dr Warrick Bishop

12 | GREAT HEALTH GUIDE

Great Health

he world’s first human heart

operation was performed at The Alfred

transplant

Hospital, Melbourne. Eighteen months

Groote Schuur Hospital, Cape

and a number of hurdles later, he ‘came

Town, South Africa, by surgeon Christiaan

good’, deeply grateful to the person who

Barnard, on 3 December 1967. The

donated their heart, and the person’s

‘new’ heart functioned normally until the

family, as well as the medical teams, who

recipient’s death from double pneumonia

gave him the gift of life.

was

performed

18 days after the historic operation. Today, worldwide, the overall survival rate is more than 85 per cent after one year and about 69 per cent after five years for adults.

The Heart Transplant…a lifesaving fact.

Recent advances in heart transplants. From an historical perspective, heart failure

has

been

recognised

for

thousands of years, with recordings by the Babylonians, the Egyptians and the Greeks. However, it has been only in very recent times that significant strides in treatment have been made. While some thrilling and unexpected discoveries have been made in relation to drugs, the world of science-fictionbecoming-reality belongs to surgical

Heart transplant is used for the sickest of

procedures such as the heart transplant,

patients who are not responding to other

and the use of devices. Among these are:

therapies and whose life can be sustained until a new heart is available. Often, they are relatively young and, generally, do not have other serious medical issues. Gordon’s story

1. Re-synchronisation therapy This therapy re-establishes synchronicity within the heart by using a bi-ventricular pacemaker to overcome a problem of time delay in the spread of electrical

Gordon, from Hobart, Tasmania, had his

impulses throughout the left ventricle,

heart attack in 1992. He was 37 years

the main pumping chamber of the heart.

old. It was not until mid-2012, after a

If you think of an out-of-sync. squeezebox

number of heart crises, that he was

with one side working after the other,

put on the waiting list for a new heart.

this device would have the bellows work

The phone call came in July 2013. The

together, again.

DISCLAIMER

GREAT HEALTH GUIDE | 13

Great Health

2. An implantable cardiac defibrillator

Emerging Possibilities.

This implantable cardiac defibrillator

delivers a significant shock to the heart

technologies are saving lives, emerging

to re-establish normal rhythm if the

possibilities are taking life-saving to new

heart develops a potentially fatal rhythm.

levels. These include:

Although it looks similar to a pacemaker, the

function

very

different. The

pacemaker’s jolt is similar to the heart’s electrical

impulse.

The

defibrillator

‘shocks’ the heart out of a life-threatening

these

• Stem

and

other

cells

established

genetics:

Work on stem cells and specific genes that is already well advanced. • Cell implantation

rhythm similar to the ‘paddles’ seen in

Cell implantation in which cells, such as

movie or television emergency rooms.

a person’s heart cells, are grown outside

3. A ventricular assist device A ventricular assist device is an external device that works in conjunction with the patient’s own heart and is used in the end

the body and then transplanted back into the individual – will take big strides in the next 10 years. • Xenotransplantation

stages of heart failure to keep the person

This is the process of grafting or

alive while waiting for a heart transplant.

transplanting organs, tissues or cells

14 | GREAT HEALTH GUIDE

Great Health between different animal species, such as pigs, is also the focus of serious investigative work.

Although, historically, heart failure has been documented since Babylonian times, the most significant advances in treatment have been made in very recent

Editor ,s Choice ATRIAL FIBRILLATION EXPLAINED By Dr Warrick Bishop, experienced cardiologist, explains the next cardiac epidemic.

decades, in the fields of: • medications • surgical procedures and devices

This easy to understand book describes:

• lifestyle management.

•

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

While excellent therapies are available now for the treatment of heart failure, intense investigate research is pointing to science-fiction-like developments in the short-to-mid-term future to the benefit people worldwide.

Dr Warrick Bishop is a cardiologist with special interest in cardiovascular disease prevention incorporating imaging, lipids and lifestyle. He is author of the books ‘Have You Planned Your Heart Attack?’, ‘Atrial Fibrillation Explained’ and a new book ‘Cardiac Failure Explained’. The books are written for patients and

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)

doctors about how to live intentionally to reduce cardiovascular risk and save

BUY NOW

lives! Dr Bishop can be contacted via his

website DISCLAIMER

GREAT HEALTH GUIDE | 15

Perimenopause Understanding

Magdalena Hawley

What’s the difference between

that each woman’s experience through

menopause and perimenopause?

this stage of life is unique. The type and

Menopause marks the end of the biological

severity of symptoms will depend on her

ability to reproduce and is defined as

genetics, body composition, lifestyle, and

the time when there is no period for 12

cultural conditioning.

consecutive months. The average age for menopause is the early 50’s. Perimenopause is the transition period leading up to menopause and usually occurs in women in their mid-to late 40’s (sometimes as early as their 30’s). Perimenopause can last from 2-10 years

Some of the most common symptoms of perimenopause are: 1. Irregular periods Irregular periods are often one of the first signs due to change in women’s hormones.

before the last period occurs.

2. Hot flashes

Perimenopause is the time when women

Hot flashes are one of the most common

start to experience hormonal changes.

symptoms women complain about. There

Progesterone is usually the first to

is no way to stop hot flashes. However,

decrease before changes in estrogen

there are things you can do to reduce

and testosterone. However, the issue

them, e.g., minimise alcohol and caffeine

is not so much in declining hormones

consumption, watch what you eat (spicy

but more with the imbalance between

food can trigger hot flashes), if you smoke,

these hormones. It’s important to know

quit, and manage your stress.

16 | GREAT HEALTH GUIDE

Great Health

DISCLAIMER

GREAT HEALTH GUIDE | 17

Great Health 1. Fatigue Fatigue can also be an issue during this transition time. When the fatigue is consistent and severe, it can affect your quality of life. It’s important to understand that your energy expenditure can be affected by your fatigue and lack of sleep due to night sweats. However, you can take some steps that can help to restore your energy: e.g., daily exercise, cutting caffeine and alcohol consumption, good nutrition, make time to relax and unwind, drink plenty of water, and sleep.

and regular walking. This can be more beneficial during this time. 4. Incontinence Due to shifts in their hormonal balance, some women may experience urinary incontinence. Estrogen depletion can contribute to an overactive bladder with more urgency and frequency of urination, that sometimes can cause urinary incontinence. If you suffer from any of the above symptoms please make an appointment with your GP, or an appointment with a

2. Weight gain

women’s health physiotherapist.

Some women might experience weight

Knowledge is power. The more you are

gain. Unexpected weight gain might not

prepared for what’s going to happen, the

only be distressing, but it’s also a risk

easier this transition will be. With good

factor for other diseases. Weight gain is

physical and mental health plus good

impacted by hormonal changes, muscle

nutrition during this transition, the better

loss, genetics, lifestyle, and the aging

and more enjoyable the journey will be.

process. This is also going to impact your appetite, insulin insensitivity, growth hormone secretion, and ability (or inability)

for the body to repair and recover. 3. Exercise gently

Magdalena

Hawley

Qualified

During hormonal imbalance, the common

Personal Trainer and Food & Wellness

advice to ‘eat less and exercise more’

Coach. She is a founder and head trainer of

might not be appropriate. Hard exercise

Mums Going Strong Fitness group and

is also a stress on the body. Instead of

personal training company specialising in

pushing hard, focusing on resistance

postnatal fitness with a focus on core and

training to build muscle (or preserve it),

pelvic floor recovery. Creator of Busy Fit

just replace your exercise with gentle

Mums online program.

18 | GREAT HEALTH GUIDE

DISCLAIMER

GREAT HEALTH GUIDE | 19

Benefits of Part 1 Margarita Gurevich & Charlotte Allen

20 | GREAT HEALTH GUIDE

fitness

ver the last year while the world

suggests) is excellent for our heart health!

has been contending with the

Cardio exercise (also known as aerobic

COVID 19 pandemic, we have

exercise) includes things like jogging,

influenced

cycling, swimming, and skipping. This type

greatly due to inaccessibility of our regular

of training is designed to increase your

venues for exercise, sport and recreation.

breathing and heart rate, putting a small

Given the accessibility of running, this

amount of good stress on your heart and

form of cardiovascular exercise gained

lungs to help strengthen them! Particularly

popularity early in the pandemic.

relating to the COVID 19 pandemic,

seen

activity

behaviors

There have been a multitude of studies on the topic of running, not to mention cardiovascular

exercise

general,

and the benefits that can come from committing to a regular routine. Some of these benefits you may know off the top of your head, others that you read in this article may be new to you. As health care professionals, we always

studies have shown that the physiological response to this form of exercise improves cardiovascular

health

and

creates

protective effect against the virus. If we have a fit heart and lungs, we are less likely to contract viruses, and we are also less likely to have detrimental health consequences if we do contract a virus! 2. Strengthens Musculoskeletal System

love to promote physical activity – and

Alongside strengthening your heart and

running can be a great, cost effective

lungs, you will also be strengthening your

activity to start off with. However, it can

musculoskeletal system which includes

also come with some risks, would we be

your bones, joints, and muscles. The right

well rounded practitioners if we didn’t

amount of weight bearing activities such as

look at both sides of the story?

walking and running increase bone mineral

Let’s explore both the pros and cons of running over this two-part series article, and whether it may be the right form of exercise for you! Look out for Part 2 in the next issue of Great Health GuideTM. 1. Improves Heart Health

density, tendon and muscle strength and endurance. These factors are particularly important as we age, because along with age comes weaker and more brittle bones as well as loss of muscular strength. That’s why exercise is such an important part of your daily routine consistently, not just for

To start off with the positives, we know

a short weight loss challenge or in the lead

that cardiovascular exercise (as the name

up to an event!

DISCLAIMER

GREAT HEALTH GUIDE | 21

fitness

Margarita

1. Improves Mental Health Aside from the physical benefits of running, there are also many studies linking

cardiovascular

exercise

with

improved mental health. Most frequently reported

are

improvements.

mood

and

wellbeing

And as if you needed

more convincing, studies have shown great correlation between running and cessation of cigarette smoking, weight loss, improved confidence and body image!

Gurevich

physiotherapist

and

senior

uses

Clinical

Pilates, SCENAR Therapy & other evidence-based techniques, including Real Time Ultrasound and McKenzie Treatment.

Margarita

specialises

sports injuries, women’s health (including incontinence) and gastrointestinal issues.

Charlotte Allen is an exercise physiologist and

has

extensive

experience

assessment and exercise prescription for management and treatment of injuries,

Have we started to convince you yet?

pain and chronic disease. She has over

Look out for Benefits of Running: Part 2,

eight years of experience working with

in the next issue of Great Health GuideTM

clients to achieve their goals both in the

as we go through the risk factors to

fitness industry as well as the clinical

watch out for when starting your jogging

environment.

program.

Margarita & Charlotte may be contacted via the Health Point Physiotherapy website.

22 | GREAT HEALTH GUIDE

For

Mental Health Jennifer Smallridge

DISCLAIMER

GREAT HEALTH GUIDE | 23

fitness

ental are

health

conditions

becoming

increasingly

prevalent

particularly

anxiety

in and

Australia

—

depression.

Exercise can be paradoxical for mental health conditions, as quite often the moment where we will benefit most from exercise is the time where motivation and mood are at an all-time low. Exercise is therapeutic for anxiety and depression. However, the benefits do add up over time, and it is best to get started when things are still feeling manageable. Having said that, it is never too late to try and move to change your mood. Here

The benefits of exercise for anxiety & depression do add up over time.

levels, improving self-esteem, improved work performance and socialization.

are some of the best ways that exercise

When

will help your mood, mind and body

medication, a landmark study showed

Exercise and depression.

compared

anti-depressant

that 4 months of exercise was comparable in

achieving

remission

from

major

The benefits of being active for managing

depressive disorder. The best types of

depression include increasing serotonin

exercise for depression appear to be

24 | GREAT HEALTH GUIDE

fitness Applying the research to real life. Here are the top tips on getting active in the face of mental distress: 1. The best exercise is something that you’ll come back to. This could include regular walking, a class at the gym, or perhaps some non-traditional sport like fencing or hula hooping. The key message from the research is that enjoyment is more important than intensity and duration when it comes to improving mood. 2. Find your support network. When you are in the throes of mental distress, feelings of isolation can creep in and take hold. Having a trusted, safety team sports, cycling, aerobic training and

net of people can be ideal for voicing

resistance training, accumulating up to

emotions and concerns — perhaps a close

1.5-3 hours per week (so basically, any

family member, partner, friend or health

exercise done regularly that you enjoy!)

professional whom you can easily reach

Exercise and anxiety.

when needed. If external motivation

Anxiety manifests uniquely from person

and guidance is required, an Accredited

to person, but fortunately the research

Exercise Physiologist who specializes

supports exercising across the board.

in exercise and mental health can put

It is thought that exercise provides a

together a plan and set some achievable

distraction from worries and unpleasant

goals to provide that extra drive. A GP

bodily sensations, as well as regulating

can assist in making this referral.

the nervous system when it is heightened. Exercise which unites the breath and

3. Use exercise as a circuit breaker.

bodily movements, such as Pilates,

Decision making and rational thought

yoga and tai chi, can also be efficacious

tend to go out the window when we’re

due to their mindfulness component.

not feeling our best. In psychological

DISCLAIMER

GREAT HEALTH GUIDE | 25

fitness settings, a ‘circuit breaker’ is anything

the thoughts have lost their grip and

which interrupts the thought pattern

we are able to gain some much-needed

and provides some distance between

perspective.

us and our thoughts. This could be a warm bath, a cup of tea, a phone call with someone in our support network, or even better — a brisk walk around the block.

Always remember that you are only ever 20-30 minutes away from creating a shift in anxious and depressed mood states using exercise and the neurotransmitters of the brain.

1. The ‘short walk’ strategy. A good strategy to get going when

Jennifer Smallridge is an Accredited

motivation is low, is to promise yourself

Exercise

that it’s only going t o be a short walk, and

Blackburn and Hawthorn (Victoria);

that you can come back at any moment —

as well as an Academic Lecturer in the

often by the time you’ve stepped out into

fields of Exercise Science and Functional

the fresh air, with a change of scenery,

Human Anatomy.

26 | GREAT HEALTH GUIDE

Physiologist

Beyond

DISCLAIMER

GREAT HEALTH GUIDE | 27

Changing

Habits,

Changing Reality

Part 1

Kathryn Dodd

28 | GREAT HEALTH GUIDE

Mindset

f you are wanting to create strong and

to freedom. The great news is that if bad

empowering habits, then it’s totally

habits can be created then they can also

possible as long as you are incredibly

be ‘uncreated’. Freedom is within your

intentional. Habits are simply patterns

grasp and is here right now, and as your

of behaviour that have been continued

awareness grows this is the first step to

repeatedly. And to some extent every

solutions in your life.

behaviour pattern serves us at some level, even those you deem as ‘bad’ habits. You may be thinking, ‘how can my habit of hitting the snooze button repeatedly, or procrastinating actually be serving me’? ‘Serving’ can mean that at some level there is a payoff, a benefit to you. For example, by eating that extra service of pie or hitting the snooze button you could be feeling a sense of comfort and even safety. In contrast, have you ever become so aware of an unresourceful habit that continuing that behaviour would

Part 1 of this article, we will discuss how to

bring such pain to you and even others

create strong and empowering habits and

around you? Suddenly, being free of

focus on how a person’s current reality is

that behaviour becomes your biggest

created. This will then provide clues as

priority. Perhaps this new realization

to how to ‘uncreate’ unresourceful habits

started by a health crisis, or a situation

and replace them with ones that are great

that impacted someone you really cared

for you and others.

about…possibly even your marriage. It’s times such as these that being free of unresourceful habits becomes essential – let’s face it, we’ve all been there.

A person’s current reality happens very naturally in life and includes the cycle of four main elements. By being mindful of these four steps this will bring a greater

The reason why this topic is so important

awareness of how a person’s reality is

is that it will provide you with clarity on

created along with habits.

how you can be free from unresourceful habits and will show you a way through

DISCLAIMER

There are four main areas, and they form a cycle, and it all starts with... GREAT HEALTH GUIDE | 29

Mindset

1. Feelings. This can be a sensation in the body such as feeling prickly or hot which can describe emotions such as irritation and anger. When a person has feelings and sensations, then they will quickly lead to words, which is the next step in the cycle. When it comes to being free of bad habits, simply by being more aware of your feelings can be the first big step. 2. Words. Words help people find meaning to an event, experience or feeling, and helps them to communicate in a known code e.g., the English language. The words created can be reflected internally by self-talk and/or physically spoken for others to hear. And once words are spoken this is now the time where miscommunications may arise. Sometimes others will understand the words you speak to have a completely different meaning. E.g., you may say, ‘that’s

wicked’. To

younger

people,

currently this slang means ‘outstanding or incredible’, while to another person the word could mean, ‘evil or nasty’. Once words have been spoken to yourself or others this can then lead to actions 3. Actions. Once an action / behaviour has occurred an outcome will result. This step is within a person’s control and does not necessarily need to cause a certain response. However, what can result 30 | GREAT HEALTH GUIDE

when the pattern is repeated i.e., hearing particular words and responding in the same way consistently, this leads to…

actions

are

consistently

repeated. This is the place where ‘autopilot’

becomes

normal

and

The good news is that there is a way out of this cycle which will be discussed in Part

4. Habits. Habits are the result when particular

not the type of life that I dreamed of’.

person’s new reality. Because habits bring so much certainty and familiarity, people subconsciously know they will feel a certain way which leads back to the start of the cycle… ‘feelings’.

2 of my next article, How to Create Strong & Empowering Habits. In the meantime, start to be mindful of particular habits that you feel you want to replace with more empowering habits. It all starts with greater awareness and with that change can happen.

Kathryn Dodd is a human behaviour

consultant with a passion for leadership.

It’s interesting that this cycle can continue

She is currently the Director of media

without ever changing simply because

company, Great Health Guide™, and

people don’t realise that there is a way

Founder of human behaviour consultancy,

out. For some people this becomes the

Being All You Can Be. Kathryn provides

new norm and keeping the status quo

a solid platform to consult with her clients

because ‘that’s how it’s always been

to help them overcome limiting mindsets,

done’ and ‘what’s the use in trying

discover solutions, build strategic plans

anything different’. In this autopilot state,

which lead to transformational results.

sometimes people find themselves one

Kathryn may be contacted via website,

day thinking, ‘how did I get here…this is

Facebook, or YouTube.

DISCLAIMER

GREAT HEALTH GUIDE | 31

Valuesы

Recognise Your

Terry Sidford

32 | GREAT HEALTH GUIDE

Mindset

ow often do you take inventory of what your values are and if you are honoring them? As a

life coach, I have been asked many times what the difference is between values and passions. They are similar but different. What are values? Values are an integral part of who you are and what is important to you. I believe you are born with some core values, like wanting to be kind and compassionate. You did not have to learn to be that way; it was just a part of you. There are also

What are passions? Passion is defined as any powerful or compelling emotion or feeling. Passions relate to your values, as they are the energy that ignites your values in order to live a purposeful life. Now that you have identified the difference between values, and passions, now you can identify how to recognize what your values are and discover the ones that are not serving you any longer. Remember, our passions give us the desire to live our values & create our purpose in life.

values you pick up along the way that add

Write a list of things that you consider a

to your core values, such as having a good

part of who you are and what is important

work ethic. Then there are values you pick

to you in life. Some examples include

up from society, family, and cultures that

Dependability, Authentic, Courageous,

might not be you. For example, perhaps

Kindness,

you were told your whole life that being

Connection, Financial Security, Animals,

funny, and outgoing might look self-

Physical

centered. However, if your essential

Contribution, Legacy.

personality is funny and outgoing, then how would you be affected if you believed what you were told while growing up about being self-centered? You may not be able to be yourself; you would not be able to share your innate gifts with others.

“When your values are clear to you, making decisions becomes easier.”

Loving, Activity,

Compassionate, Travel,

Learning,

When your list is complete, check to see if any of the values do not describe you, but you were taught or told they were. Now look at your list again and see if you are honoring your values or if you are letting other people step on them. When you feel whole, fulfilled, full of joy and energy, and your best self, you are probably honoring your values. If you are not feeling whole and fulfilled, look at what values need attention or determine

- Roy E. Disney of Walt Disney Co.

DISCLAIMER

if you are letting others step on them. GREAT HEALTH GUIDE | 33

Mindset

In conclusion, your values are the foundation of who you are, and your passions give you the desire to live your values and create your purpose in life. Having clear values will help you make decisions in life that support your passions and purpose. It is a compass for creating a fulfilling life. When you live your life based on the things that are important to you, it becomes easier to have a balanced, joyful, and rewarding life.

Terry Sidford has been a certified life coach in the United States for the past 20 years and has assisted scores of people in achieving their dreams. More information is available on Terry’s website.

34 | GREAT HEALTH GUIDE

Nutrition

DISCLAIMER

GREAT HEALTH GUIDE | 35

NUTRITION

Fuelling

T h r i v e to Nicola Jaffrey

36 | GREAT HEALTH GUIDE

NUTRITION

ptimal performance is not

• Dairy products like milk and yoghurt

only a term that is reserved for

• Fruit.

elite athlete. It is something

that all of us can strive for each day. Whether that be at home with the kids, in the workplace, or during our training sessions, performing at our best should be a priority. And a huge factor in helping us to do this is food. Both physical and mentally demanding tasks require food for fuel. This means not only are your food choices important for your strength training session or run, but it is also crucial for when you need to be thinking quickly, clearly and managing multiple tasks. Here are some of the key nutrients that I recommend to help people not only feel their best but perform at their best every day. They are the foods required each day for optimal performance. 1. Carbohydrates Carbohydrate based foods provide our

Over the years, carbohydrates have been somewhat demonized as being bad for your health, but this actually couldn’t be further from the truth. Choosing to have carbohydrate-based foods as a part of a balanced diet is not only great for your health but will help you feel energized throughout the day as well. 2. Omega 3 Fats These

fatty

acids

are

nutrition

powerhouse and will not only provide you with energy, but also have an antiinflammatory effect on the body. They have also been shown to help improve your mood and can contribute to improvements in mental health conditions such as anxiety and depression. Foods that contain omega 3 fats include: • Fatty fish like salmon, mackerel and tuna • Nuts

and

seeds;

particular

body with an energy source that it can use

linseed, walnuts, chia seeds and

both easily and effectively. In short, carbs

flaxseeds

give us fuel and are important in helping your body and mind to perform well. Foods that contain carbohydrates include: • Grains such as breads, rice, pasta, quinoa, oats and buckwheat • Starchy vegetables such as potato and corn DISCLAIMER

• Oils such as canola, soybean, linseeds and flaxseed. It’s very common not to be meeting your daily requirements of omega 3 fats in the diet. Being conscious of this allows you to increase foods rich in omega 3 via multiple strategies. This could include GREAT HEALTH GUIDE | 37

NUTRITION having a regular/set night to eat fish for

High fibre foods are not only great

dinner once weekly, including tuna for

because of their fibre content, they often

lunch on a couple of days, adding a sprinkle

contain lots of other micronutrients that

of chia seeds on your morning porridge or

are necessary for optimal health as well.

a splash of linseed oil to your salad.

Food that are high in fibre include:

1. High Fibre Foods Fibre is your best friend when it comes to feeling great. And when you feel great, you perform well – whatever the task! Fibre is well known for its benefits to bowel health, but it also provides food to the millions of bacteria that reside in your gut, which keeps them happy and functioning at their best.

• Wholegrains such as multigrain or seeded bread, brown rice, quinoa and oats • Legumes

and

beans

such

chickpeas, lentils, black beans and kidney beans • Fruit and vegetables – you should be aiming for 2 serves or fruit and 5 serves of veg daily! Every day you should include nutrient rich foods such as those that contain carbohydrates, omega 3 fats and that are high in fibre to help you to perform at your best. Whether it be for everyday life, your job, your training or your sport, food is your secret weapon to help you thrive and not just survive.

Nicola Jaffrey is an Advanced Sports Dietitian and the owner of Embody

Nutrition Consulting. She has over 8 years of experience working with both elite athletes and active individuals to help them improve their nutrition and perform at their best. She consults online with clients located all over Australia and provides corporate health programs to improve performance in the workplace. 38 | GREAT HEALTH GUIDE

Rela ionships

DISCLAIMER

GREAT HEALTH GUIDE | 39

overs L

Only

Are Alive

Dr Matthew Anderson

40 | GREAT HEALTH GUIDE

Relationships

here is only one truth worth

another human being, we begin the

knowing or living in this life: Only

process of loving. If we could all admit

lovers are alive. There is one other

this, face this and accept this then we

truth that this implies: Everyone is here to

would have incredible relationships with

be a lover. Only lovers are alive. Everyone

everyone we meet.

is here to be a lover. Are You a Lover? More than 80% of all contemporary songs are written about love. Why? Poets and musicians intuitively know this truth: Everyone is here to be a lover. All human life on our blessed planet would be transformed if we all came to realize this truth. But sadly, we put most of our energy into being busy and productive and buying and selling, in looks and avoiding aging and death and stuff, stuff, stuff. All of which ultimately disappoints us, but we seldom stop and ask the question: What do I really need and want? Those of us who do stop and sincerely ask, always hear the same answer: We are here to be lovers.

Everything has to do with loving & not loving I am assuming that since you read this far, you may be one who is seeking a true and meaningful answer and are open to the next question: How much of a lover are you? Rumi says, ‘The mature person is insane for Love.’ This means the mature person is one who has stepped out of the box of contemporary values and attitudes and

As the great Sufi mystic Rumi said,

has realized that Love is worth more than

‘Everything has to do with loving and not

anything else in this life.

loving.’ I remember being on a personal growth

So, how much of a lover are you willing to become?

workshop in 1978 and hearing Werner Erhard say, ‘Bottom line, what everyone

This question is:

wants to say to everyone else is, I love

• How free and fearless do you want to be?

you.’ I knew in the center of my being that

• How carefree, how passionate, how

he was right. Every time we encounter DISCLAIMER

ecstatic? GREAT HEALTH GUIDE | 41

Relationships

• How aware of the constant and

2. Once you begin this practice, everything that occurs in your life will be an answer

intimate presence of the divine? If these feelings, states and experiences

to your request. Every great mystic who

are what you want, then the answer for

ever lived will confirm this truth.

you is to surrender to Love!

You my friend are also a lover if:

How does one surrender to Love?

•

1. Make this statement your daily, moment to moment mantra, prayer, affirmation until it resonates in every cell: I surrender to Love.

love is who you are and why you are here.

•

love is the answer to your pain and your confusion.

•

love is the guide that can be trusted with each and every choice you think you have to make.

•

love does not open the door, then no matter how incredibly wonderful it may seem it is not a space for you to enter.

So friends, there is so much power in love. Remember if love even briefly beckons, I beg you to run with all your strength in its direction. You cannot imagine what waits for you and what miraculous and unimaginable changes will occur. I encourage you to take the risk and begin. Nothing else matters but this.

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. 42 | GREAT HEALTH GUIDE

DISCLAIMER

GREAT HEALTH GUIDE | 43

Positive Body

Teenagers

Image for

Jane Kilkenny

44 | GREAT HEALTH GUIDE

Kids Matters

eing a teenager is challenging.

performance by fast tracking their ‘size’.

Parenting a teenager is just as

Unfortunately, these body image desires

tough. Finding the right balance

have hidden pitfalls which can lead to

between guidance and support is crucial

illness, injury and anxiety in our young

to success and relies on open and honest

men.

communication. They have so much to

Despite our increased awareness of body

deal with on their transition to maturity

image issues, as a society we have made

and it has become more complex with

little progress in terms of perceptions

our digital world and social media.

versus reality. We have become more

One of the toughest aspects of those

obsessed with ‘celebrity’ and ‘perfection’

teenage years is dealing with the physical,

rather than health and happiness. Too

emotional and hormonal changes going

many young women are still driven by

on in the body. It is a tough and confusing

what they see in the media with looks and

time when teenagers are grappling with

size dominating the landscape. Things

these issues and learning to accept their

have to change.

own individual development can cause anxiety and confusion for many.

To thrive in the teenage years, focus on what we know to be true.

The truth is, everyone is on their own

The growth and development of our

timeline and no two teenagers develop

bodies during adolescence will impact

at the same rate, even siblings. For

our long-term health. Crucial aspects

optimal physical and mental health, it is

important to understand this concept

and muscular balance and emotional

and try to avoid comparisons, instead

resilience all take place during this time.

focus on being fit, healthy and strong. To

When we look at altered eating and

get this mix right it is essential to listen

exercise patterns in this age group, both

to your own body and find the balance,

extremes result in long term damage.

regardless of age and size.

Those with low levels of activity and poor

One of the biggest hurdles for boys is the

nutrition choices, expose their bodies

desire to accelerate their muscle growth

to early disease risk, such as diabetes,

with weights and supplements, believing

and physical problems of excess joint

that big muscles are the masculine ideal.

stress and damage. On the flipside using

We also see this issue in junior athletes

unsafe exercise and nutrition practices

that want to accelerate their sporting

to achieve the ‘skinny and beautiful’ or

DISCLAIMER

cognitive

development,

skeletal

GREAT HEALTH GUIDE | 45

Kids Matters ‘muscular/masculine’ ideals increases risk of disease, compromised bone density and poor mental health. Here are top four factors for good health and find your balance. 1. Exercise and activity should be a part of every day. Find something that you enjoy, either by yourself or with family and friends. Exercise can be an excellent social opportunity, or it can be

something that you do to help you relax and enjoy time on your own. The most important thing is to make it a priority

in your life. 2. Nutrition and food choices can make or break your health.

Getting

the right balance of nutrients is essential to support growth and development. Appetite changes are common in this age group, but it is important to develop a healthy attitude to food, think of food as fuel, providing energy to keep our bodies working. 3. Sleep patterns also change for teenagers. Our bodies will want more sleep during times of growth and repair, so ensuring that you get enough sleep is important for managing your physical and mental health. Sleep is incredibly important so if you are struggling with your sleep habits, always ask for help. 46 | GREAT HEALTH GUIDE

Kids Matters 4. Mental

health

management

challenging for our teenagers. Dealing with

emotions,

understanding

our

decision-making processes and learning how to relax are all essential factors. Having a regular digital detox is important in this age group, as is open and honest communication with people they can trust.

Fear and isolation can be very

destructive so ensuring that teenagers feel safe and can openly express their thoughts and opinions is a healthy part of their development. These four factors are intertwined in a complex environment within our bodies. But when we actively seek to find the right balance for our individual needs, it results in a healthy and happy way of life. Sometimes we need to make regular tweaks to accommodate changes in our life. Focus on keeping balance. When you understand your own body needs, you are rewarded with good health and happiness.

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

GREAT HEALTH GUIDE | 47

Help Your

Child

Settle into

Day Care

Kim Corley

48 | GREAT HEALTH GUIDE

Kids Matters

ou’ve decided to put your child

for you in the morning. This means more

in day care, but now the time

time to focus on your child and how they

has come, and you’re not sure

are feeling. Going one step further and

you or your child are ready. What if there

having the slow cooker on for dinner also

are tears and clinginess at day care drop

means less stress at the end of the day

off? That’s enough to pull on anyone’s

when everyone is tired.

heart strings, let alone a mother who is potentially feeling guilty about going back to work.

3. Take a comfort item. If your child has a safe ‘cuddly’ item they already sleep with, ensure they have it for day care naps (buy

Here are ten tips to help your child

at least two). You can also take in a familiar

settle into day care, so you can make the

item from home. This may be a familiar

transition as easy as possible.

toy or family photo album. Let staff know

1. Visit together first. Instead of springing it on them the first day you start

about this item so they can talk about it and connect with your child.

work, make several visits together before

4. Confidently say goodbye. This is

their “first day”. Staying and playing

often the toughest part as it means you

with your little one helps them become

need to manage your emotions when

familiar with the new surroundings, staff

you’re already feeling fragile. Especially

and other children, so it’s not such a big

if there are tears in your child’s eyes.

deal when they start.

However, it is much better for you to

The exact number of visits may depend on how long it takes your child to warm up to something new. Once you’ve played at day care together you can then discuss

confidently say goodbye and leave in a timely manner, so they know everything is OK, than trying to ‘sneak off’ or lingering for no valid reason.

leaving your baby or toddler for an hour or

Plan your goodbye in advance, especially if

so without you, and gradually build up to

you know your child already has separation

longer days. Doing this also helps reassure

anxiety. If they are old enough, you could

your child that you DO come back later.

introduce a fun routine you both do (high

2. Be organised. Being organised can help you remain calm and in control. If

five, blow a kiss, or develop a secret handshake) to help with the transition.

you know their clothes are labelled, lunch

is made and their day care bag is packed

when you will be back with a reference they

the night before, there will be less stress

understand, for example, ‘after late snack’.

DISCLAIMER

Say when you’ll return. Tell your child

GREAT HEALTH GUIDE | 49

Kids Matters home. It doesn’t have to be much; add in 15 minutes floor time a day and snuggles in the evening during the bedtime routine. 9. Communicate

regularly.

This

is important, especially if your child is struggling. If you are concerned about something, communicate it. In most instances your day care will happily work with you to come up with a solution. 10. Be kind to yourself. The adjustment to care can be harder on you than your child. And once your child figures out you do return at the end of the day, they usually don’t take long to settle. 6. Don’t introduce new things. Daycare is a big change, and change is hard. Now is not the time to start toilet training, dance class or going out to dinner. The more you can keep the same while introducing day care, the better. 7. Allow for down time. Day care is stimulating, so your child will be much more

There are numerous benefits to day care, including preparing children for school and becoming better communicators. Some children leap at the chance to do something new, and others are more hesitant, but if you take the time to guide your child through it, any clinginess or tears will pass.

tired than usual. You can help compensate for this with an earlier dinner and bedtime, longer naps or quiet play at home. A wellrested child deals with everything much easier than an overtired one.

Kim Corley is a certified baby and child sleep consultant with a Bachelor of Science in psychology and pharmacology. She is also a Mum who believes in the

8. Plan for one-on-one time. Even

healing power of sleep and has helped

though your child will be having a great

numerous families solve their sleep issues

time at care, they will still notice they are

over the years. Book a free call to learn

getting less time with Mum and Dad. Make

more about her sleep packages. You can

sure you get some extra quality time in at

contact Kim via her website.

50 | GREAT HEALTH GUIDE

Kids Matters

DISCLAIMER

GREAT HEALTH GUIDE | 51