March/April 2021
Babies WOMEN
& Heart Failure
Nutrition after Cancer
TREATMENT
Sleep
& TRAINING
The
Importance
Gut
of
Health
POWER OF WORDS • SET YOUR DAY UP FOR SUCCESS • HEADACHES & NECK PAIN • BEING ASSERTIVE
ontents GREAT HEALTH
06
WOMEN & HEART FAILURE
Action on obesity and blood pressure decreases preventable heart failure Dr Warrick Bishop
10
THE IMPORTANCE OF GUT HEALTH
Important facts to improve your gut health Dr Ryan Harvey
FITNESS
14
STRONG FOUNDATIONS FOR SPORT
Build balance, coordination, mental & emotional skills in young athletes
Dr Jane Kilkenny
06
WOMEN & HEART FAILURE Dr Warrwick Bishop
18
CLINICAL PILATES BENEFITS TYPE 2 DIABETICS Aerobic & resistance exercise can decrease type 2 diabetes
Margarita Gurevich
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25
NUTRITION AFTER CANCER TREATMENT Prof Liz Isenring
21
EXERCISE FOR HEADACHES
37
WHO WERE YOU BORN TO BE?
How to use exercise as a natural medicine
Have you achieved your full potential in life so far?
Jennifer Smallridge
Dr Suzanne Henwood
NUTRITION
41
25
NUTRITION AFTER CANCER TREATMENT
How to live well post-cancer treatment
Prof Liz Isenring
MINDSET
30
SETTING UP YOUR DAY FOR SUCCESS
POWER OF WORDS
Use uplifting words & focus on what is good in life Terry Sidford
RELATIONSHIPS
45
WHAT DOES IT MEAN TO BE ASSERTIVE?
When you are assertive it means, ‘I win & you win’
Discover ways to achieve your goals every day
Leanne Allen
Kathryn Dodd
KIDS MATTERS
33
IT’S THE LITTLE THINGS THAT MATTER
49
SLEEP TRAINING BABIES
Smile, be grateful, show kindness to yourself & others
Have you sleep trained your baby without realising it?
Dr Jenny Brockis
Kim Corely
DISCLAIMER
GREAT HEALTH GUIDE | 3
Team
GHG
FOUNDER + EDITOR-IN-CHIEF
Dear Friends How do you keep persisting when you are faced with opposition or hardship?
Kathryn Dodd
In this issue of Great Health GuideTM, there are several articles, and below are a few little sections that will help you to strengthen your world and lift up your spirit.
DEPUTY EDITORS
In Setting Up Your Day for Success, I describe how:
Dr Helen J. Dodd Dr William A. Dodd
“Living intentionally means to live deliberately and on purpose, and this relates to any area of life e.g., health, career, relationships, business and fitness. Your three major themes could be exercise, nutrition and sleep. Each day identify the most important actions that fit into these three areas. Then prioritise the most important items to do in each of the three categories. Prepare the night before as this will ensure that you start strong the next day. One of the most rewarding and motivating things to do is to see your progress. Every single day you chose to be intentional and take progressive actions, so that when making small incremental changes over time, those changes will add up.”
LEAD DESIGNER Oleksandra Zuieva DESIGNERS Olha Blagodir, Belinda Nelson CONTRIBUTING WRITERS Leanne Allen, Dr Warrick Bishop, Dr Jenny Brockis, Kim Corely, Kathryn Dodd, Margarita Gurevich, Dr Ryan Harvey, Dr Suzanne Henwood, Prof Liz Isenring, Dr Jane Kilkenny, Terry Sidford, Jennifer Smallridge CONNECT WITH US:
In The Power of Words, by author Terry Sidford she writes: “Words can change lives for better or for worse. We can influence others and impact them in a positive light with our words. In short, acknowledging others can make them feel better about themselves. The words we say to ourselves unconsciously or consciously have power too.” In It’s the Little Things That Matter, by author Dr Jenny Brockis:
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“Thriving is about cultivating those parts of your life that provide you with meaning, happiness and good health. It builds your confidence and courage to deal with life’s curveballs, enjoy strong positive relationships and appreciate the goodness and kindness of others. Be grateful for what you have, show kindness, engage in self-care and smile.” Be aware of your thoughts and actions which are disempowering you, so that you can live intentionally and thrive during this challenging time. My thoughts are with you,
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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GREAT HEALTH GUIDE | 5
Women Heart Failure &
Dr Warrick Bishop
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Great Health
H
eart failure, or cardiac failure, is
heart failure, in which the left-hand
a weighty condition in today’s
side of the heart has impaired function.
society, affecting approximately
480,000 people in Australia and more than 25 million world-wide. The Cinderella of cardiovascular disease; it is much less known than heart attack or stroke, yet heart failure (HF) is a serious condition with a worse outcome than most cancers. And it affects more women than men. What is Heart Failure? Heart failure occurs when the heart loses its ability to pump properly, causing a cascade of issues within the body.
• HF with Reduced Ejection Fraction (HFrEF), in which the LV does not contract properly and, so, cannot pump enough blood into the circulation, and • HF with Preserved Ejection Fraction (HFpEF), in which the left ventricle loses its ability to relax. When the muscle becomes stiff, the heart cannot fill with blood correctly during the rest phase between each beat, and 2. Right-sided heart failure, which is most commonly a result of left-side
As the heart is the pump that supplies
failure, when the fluid pressure backs
blood to all the body’s organs:
up through the lungs.
• the circulation will be compromised, and • any number of the body’s organs can be harmed. As the heart deprives itself, and other body organs and tissues, of oxygen and nutrients: • fluid builds up in various parts of the body causing swelling. • fluid builds up in the lungs causing shortness of breath. • fatigue is the other classic symptom. Types of Heart Failure. There are several types of HF: 1. Left-sided, or left ventricular (LV),
DISCLAIMER
Women and Heart Failure. Women represent a higher proportion than men with the preserved ejection fraction (HFpEF) heart failure sufferers and is the harder of the two to treat. This prevalence could be because: 1. Women have smaller hearts than men, and they seem to be more prone to inadequate relaxation of the heart. 2. Women may be more disposed to microvascular disease, a disease of the exceedingly small arteries that supply the heart muscle. 3. As there is a noticeably high incidence in post-menopausal women, they
GREAT HEALTH GUIDE | 7
Great Health Action on obesity & blood pressure lessens heart failure risk. Risks can be reduced. 1. Red flag risks that together contribute about two-thirds of HF in women are: • obesity • high blood pressure – both are amenable to intervention so – potential problems should be targeted and dealt with early in life • diabetes – which
involves
a
number
of
unhelpful heart scenarios. 2. Two
other
significant
factors
for
can
be
women are: • a
HFpEF
diagnosis
overlooked when they present with one of the three classic symptoms: – shortness of breath could be a link between hormonal changes and underlying mechanisms which lead to HFpEF. 4. Another significant group of women is those who have been exposed to chemotherapy during breast cancer
– swollen legs – fatigue • depression is more common (than for men): – leading to a poorer quality of life. Prognosis.
treatment and, later in life, present
While the prevalence of HF is increasing,
with shortness of breath. Some of
so, too, are its survival rates. With the aid
the agents used in treating breast,
of drug, device and lifestyle combination
and other, cancers can impact the
treatments, the heart function for some
functioning of the heart.
patients may improve and, for others,
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Great Health even recover after the initial episode or diagnosis. Damage to the heart muscle may be lessened and deterioration stabilised. While there is no cure, many patients lead a fulfilling life even with a diagnosis of HF. Summary. • Heart failure is a weighty and complex
Editor ,s Choice ATRIAL FIBRILLATION EXPLAINED By Dr Warrick Bishop, experienced cardiologist, explains the next cardiac epidemic.
medical condition that occurs when the heart does not pump properly. • Women are more likely to suffer HF, especially the hard-to-treat HFpEF
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
where the heart muscle becomes stiff. • Risk
factors
such
as
obesity,
hypertension and diabetes should be tackled before they contribute to HF. • Modern treatments are increasing survival rates and allowing many sufferers to live fulfilling lives.
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
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)
books are written for patients and doctors about how to live intentionally to reduce cardiovascular risk and save lives! Dr
BUY NOW
Bishop can be contacted via his website.
DISCLAIMER
GREAT HEALTH GUIDE | 9
The Importance
Gut
Heal h of
Dr Ryan Harvey
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Great Health
F
rom digestion to immune support,
50% of Australian adults experience
our gut health plays a vital role in
unpleasant gut symptoms, with 1 in 7
our overall health. Gut health has
experiencing distressing gut symptoms?
been a recent hot topic in the media with many supplements, health foods and advertisements promoting the benefits of a healthy gut.
Our gut health is directly linked to immune function. Healthy gut bacteria can reduce symptoms of autoimmune conditions such as Coeliac and Crohn’s disease.
So, what exactly is our gut? How can it
Weight management is also affected by
impact our overall health? Misinformation
the health of your gut, with poor gut health
can
it’s
linked to obesity. A healthy gut can have
important to consult your GP or local
positive effects on appetite regulation and
healthcare professional before following
metabolism as well as reducing symptoms
any information or advice.
of anxiety and depression.
What is your gut?
Signs of an unhealthy gut.
The gut helps your body extract nutrients
Here are some signs to look out for:
spread
quickly
online,
so
from food and helps support your immune system to protect against pathogens and illness. The gut-brain axis links the emotional and cognitive areas of the brain
• Bloating, constipation, diarrhoea and heartburn. • Unintentional weight changes.
to the functioning of the gastrointestinal
• Issues with sleeping – poor gut health
tract. The GI tract is made up of seven key
has also been linked with chronic
organs: gall bladder, large intestine, liver,
fatigue syndrome.
pancreas, small intestine, oesophagus and stomach. Each organ has unique characteristics and functions. Why is your gut so important? The health of your gastrointestinal system can have an enormous impact on the entire body. Your gut is made of up of trillions of bacteria, collectively known as your microbiome. It has many functions
• Skin
irritation
and
problematic
skin – poor gut health can cause an imbalance in your skin that results in things such as acne, atopic dermatitis, and psoriasis. • Autoimmune conditions. • Food intolerances. Improving your gut health.
that hugely impact both your physical
There are many ways to improve your gut
and mental health. Did you know at least
health. Here’s what you can do:
DISCLAIMER
GREAT HEALTH GUIDE | 11
Great Health • Sleep – it’s important to prioritise at
o Prebiotics are fibre that helps
least 7-8 hours of uninterrupted sleep
reduce inflammation, positively affect
per night.
appetite regulation and immunity,
• Hydrate – drinking plenty of water can have a positive effect on the good bacteria in the gut and the mucosal lining of the intestines. • Lower your stress levels – we can’t digest well if we are stressed or eating on the run. • Eat your meals slower – this promotes full digestion and absorption of nutrients. • Take a prebiotic or probiotic:
and keep the bowel healthy. Prebiotic foods include oats, berries, bananas, legumes, beans, and onions. o Probiotics are live bacteria found in certain foods or supplements. Examples of probiotic foods include sauerkraut, kimchi, and kombucha. • Changing your diet to include more fibre – try to reduce the number of processed foods you consume that are high-sugar and high-fat. • Check for any food intolerances – symptoms such as cramping, and bloating can be caused by trigger
p
i ot
i
b ro
cs
foods.
prebiotics
Dr Ryan Harvey, House Call Doctor Clinical Director. Dr Ryan Harvey joined the House Call Doctor team in 2015 and is now the service’s Clinical Director. He also currently works in General Practice and has recently opened On Point Skin Cancer Clinic in Kangaroo Point, Brisbane, Queensland, with the focus on providing professional, timely, affordable skin cancer treatment. Dr Harvey is experienced in paediatrics and has travelled extensively, administering medical care to children in remote overseas communities.
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Fitness DISCLAIMER
GREAT HEALTH GUIDE | 13
Foundations Spor Strong
for
Jane Kilkenny
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Fitness
All
junior athletes dream of
aspects of strength, balance, coordination
reaching the heights of
and endurance can all be developed in
their
heroes.
children, and finding the right balance
The globalization of sport had created
between organized training and fun
sporting mega stars who enjoy a life of
activities is crucial.
sporting
wealth, fame, success and the glossy lifestyle that is the envy of many. What we need to remember is that building the right foundations in our junior athletes takes time.
hours on sport specific practice it is more important to look at the overall week for the athlete and the demands on their time from a physical, mental and emotional
We are seeing an alarming trend in junior sport where it has become popular to push our juniors from an early age with excessive hours of practice and exhausting
Despite the temptation to spend extra
competition
schedules.
Growth and development are a slow process and cannot be rushed, despite many sports offering elite performance programs for primary aged children.
aspect. Strength training for juniors is an excellent option because a skilled coach will focus on building strength through the pelvis and core first, which will facilitate overall strength development. If you look at a skeleton, the pelvis, spine and rib cage are significant, so we need to build strength from the inside out, to create a
Early success in sport does not guarantee
strong and stable body. These changes
a professional career. Early growers will
are not always easily visible, so we tend
often enjoy success in junior sport purely
to look at legs, shoulders and arms for
because they are bigger and stronger
visible strength improvement and muscle
than their peers in that age group.
size. But no amount of muscle size and
Increasing training loads to fast-track
strength in arms and legs will improve
success only imposes greater risks of
performance without a strong pelvis and
injury and burnout.
torso complex.
Build Strong Foundations.
Strong young bodies must be able to exert power for performance, but they
Strong foundations are the key to
must also have the ability to absorb force,
building athletic bodies and they include
which is why the pelvis and torso complex
encouraging kids to play a multitude
must be developed first. Elements of
of sports in their junior years. Physical
force absorption include impact on
DISCLAIMER
GREAT HEALTH GUIDE | 15
Fitness
Success in life is more important than success in sport.
bones, muscles and joints from ground reaction force when landing in running and jumping and also physical contact from other athletes in sport. Build Balance & Coordination. Balance and coordination are entwined with strength development as they allow the athlete to feel in control of their bodies in motion, which is essential for performance. Too often we see junior athletes carrying injuries, many of which are preventable. When injury does occur, thorough management and rehabilitation are essential for correcting
significant problems that impair and reduce performance potential. Build Mental & Emotional Skill. The components of physical performance must be combined with mental and emotional skill development because physical performance will never produce success in isolation. Once again, mental and emotional development takes time, and each individual is unique. These elements cannot be rushed. No amount of physical work will produce results if the athlete is not mature enough or ready to be actively engaged in their development. This is proven every day when we see junior athletes with outstanding physical talent, who are driven from an early age, fail to reach elite status due to injury, burnout or mental health issues. Building strong
foundations
throughout
the
development phase builds the strongest and best, both physically and mentally. Junior athletes need to develop a solid perception of self and be comfortable with their lives outside of sport. The biggest issues arise when we see athletes who rely solely on their identity as an athlete and weigh their self-worth on the win/loss results.
any imbalances or stability issues. Left
Once again building strong foundations
unchecked these issues can become
is crucial throughout the growth and
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Fitness
to
Jane Kilkenny has over 25 years’
get the foundations right. In nature a
experience in health and fitness. She
skinny sapling grows tall quickly but is
specialises in exercise for kids and
vulnerable to the environment and will
teenagers having trained at the Children’s
blow over in a storm. However, the oak
Hospital Institute of Sports Medicine
tree will take time develop, growing a
(CHISM) Westmead NSW in 2004. She is
large foundation of roots to hold it in
also a High-Performance specialist and a
place and will weather even the biggest
Level 4 IAAF athletics coach. Jane can be
storms for many years.
contacted via her website.
development
DISCLAIMER
phase.
Take
time
GREAT HEALTH GUIDE | 17
Benefi s Clinical
Pilates
Type 2 Diabetics Margarita Gurevich
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fitness
I
t’s a known fact that everyone benefits from regular exercise. This applies to all of us, whether or not we have some
sort of health condition. In this article we will specifically discuss how exercise, particularly
Clinical
Pilates,
can
be
beneficial for people with type 2 diabetes. What is type 2 Diabetes:
•
lowering blood pressure
•
reducing stress.
Since excessive weight and hypertension are some of the main risk factors for developing type 2 diabetes, it’s easy to see why exercise is such an effective management and treatment tool. A number of studies on exercise and type
It is a condition in which the body becomes
2 diabetes have shown that both aerobic
progressively resistant to the normal
exercise and resistance exercise are
effects of insulin and/or gradually loses
required for optimal management.
the capacity to produce enough insulin in the pancreas. Insulin controls the level of glucose in the blood. While the exact cause of type 2 diabetes is not known, it is associated with a number of lifestyle risk factors, such as increased age, being overweight and having
hypertension
(increased blood pressure). The good news is that most of these risk factors can
Aerobic exercise refers to cardio exercise, such as, walking, jogging and swimming. Resistance exercise refers to strength training using specialised equipment such as weights, resistance bands and others. Clinical Pilates is a highly effective type of resistance exercise.
be modified if we change our lifestyle.
The main benefits of Clinical Pilates are:
One of the most effective lifestyle
1. All exercises are performed in a
modifications, when it comes to type
controlled
2 diabetes, is making sure that we get
the
enough exercise. The second one is
professionals such as physiotherapists
making sure that we have a healthy diet.
and exercise physiologists.
In this article we will explore the first aspect - exercise.
strict
environment supervision
of
under health
2. Exercises are performed on specialised equipment such as reformers and
The main benefits of exercise for a
trapeze tables and that weights and
person with type 2 diabetes are:
resistance bands are incorporated
• helping insulin to work better •
weight management
DISCLAIMER
into the exercises. Diabetes has been shown to be an
GREAT HEALTH GUIDE | 19
fitness independent risk factor for reduced
Have a thorough assessment prior to
muscle
commencing exercise.
strength,
which
is
why
strengthening exercises are so important. The reformers and trapeze tables which are used during Clinical Pilates allow varying degrees of resistance to be set, depending on the person’s physical status and other health conditions, particularly those associated with the musculoskeletal system (back, neck and joint issues). This ensures that exercises are performed safely with minimal risk of sustaining an injury while exercising. Using weights and resistance bands further helps to strengthen muscles, particularly for the upper body.
While exercise is highly effective for treating and managing type 2 diabetes, it’s important to ensure that the exercises are done safely and are appropriate to each individual. This is why it’s highly beneficial to undergo a thorough assessment prior Many
to
commencing
physiotherapists
physiologists
perform
exercises.
and a
exercise
specialised
diagnostic assessment on their patients before setting them up on a Clinical Pilates program. Such an assessment forms the basis for the Clinical Pilates program. Thus, the exercises will not only help to manage type 2 diabetes but will also address the person’s musculoskeletal issues and will ensue that the program is suitable to the needs and goals of each individual.
Margarita Gurevich is Senior Physiotherapist
and
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) and gastrointestinal issues. Margarita may be contacted via her website.
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Exercise
Headaches for
Jennifer Smallridge
DISCLAIMER
GREAT HEALTH GUIDE | 21
Fitness
A
lthough common, headaches
Physical activity turns down the ‘alarm
are unpleasant and can stop us
system’ of pain.
in our tracks. There are many
different causes for headaches, but if you are experiencing a new or intense pain in your head, it is always worth getting checked out by a trusted health professional.
Generally
being
fit
and
regularly
exercising is one of the best medicines available. into
A review of the research
non-pharmacological
management,
demonstrates
pain that
There are various structures of the
physical therapy is one of the widely
head that can cause what we know as a
used approaches when it comes to pain
‘headache’, including:
management. This could take the form
• the muscles & skin of the head • the nerves of the head & neck • the arteries leading to the brain • the inside of the ears, nose & throat • the sinuses, which form part of the respiratory system. Pain in the head can also be ‘referred’, which means that it comes from a different part of the body, most commonly the neck. Regardless of the cause, being healthy and active is going to reduce the risk of having regular headaches.
Discover some selfmanagement strategies, & learn how to help headaches yourself, naturally! 22 | GREAT HEALTH GUIDE
of going for a daily walk, swimming, riding a bike, or anything that gets you gently puffing. The same review showed that exercise increased the levels of endorphins in people with migraines, which provides a natural hypoalgesia (pain-killing) effect. Targeted trigger point therapy. Another one to try is the gentle stretching and releasing of myofascial trigger points in the muscles. A trigger point is just a tender spot within a muscle, which can lead to referred pain when stretched or pressed on. If you have a massage ball or tennis ball, you can gently place it under the muscles of the head and neck to ‘deactivate’ the trigger point. If you are unsure, always consult with a health professional. The trigger point theory also explains how massages can be painful at the time but can result in a reduction in headache severity and frequency afterwards. SUBSCRIBE
Fitness
Just two minutes can help. One study found that simple exercises with a resistance band (rows, lateral raises, shoulder shrugs) completed for just two minutes every day for 10 weeks
extremely effective at reducing the frequency and severity of them. For extra guidance, an Accredited Exercise Physiologist can ensure that exercises are safe and appropriate for your body.
reduced the frequency of headaches. It is thought that strengthening up the neck and shoulder muscles helps to keep them oxygenated and prevent the feelings of ‘tightness’ that can eventually lead to head pain. This research is exciting as two minutes per day is very achievable! The take home message.
Jennifer Smallridge is an Accredited Exercise
Physiologist
at
Beyond
in
Blackburn and Hawthorn (Victoria), as well as an Academic Lecturer in the fields of
Headaches do not have to be a
Exercise Science and Functional Human
part of everyday life, and exercise is
Anatomy.
DISCLAIMER
GREAT HEALTH GUIDE | 23
Nutrition
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After
T Cancer reatment Dr Liz Isenring
DISCLAIMER
GREAT HEALTH GUIDE | 25
Nutrition
N
important
cup cooked or 1 cup salad) every day.
component of care for people
Frozen items are fine to include regularly.
utrition
is
an
impacted by cancer. Eating the
right types and amount of food improves quality of life, reduces side effects of treatment and also reduces the risk of developing other chronic conditions. As
long
as
the
patient
has
• Choose
healthy
fats,
including
omega-3 fatty acids, such as those found in fish and algae. The best vegan source of omega 3 fatty acids is algae, but other sources include walnuts, chia
no
and flaxseeds.
nutritional
• Recommend proteins that are low in
recommendations for cancer survivors
saturated fat, such as fish, lean meats,
are the same as for anyone wanting to
eggs, dairy or legume alternatives, nuts,
improve their health. If there are ongoing
seeds and legumes. The topic of soy for
complications or eating difficulties, then
those with oestrogen receptor positive
a referral to an Accredited Practising
cancers can be confusing because of
Dietitian
is
the conflicting evidence. Generally, it
key
appears that regular soy consumption
strategies have been associated with
can reduce the risk of developing
decreased risk of developing cancer and
cancers. Two to three serves of soy
lifestyle conditions. There is currently
foods a week appears to be fine but
limited data around diet and cancer
soy and isoflavone supplements are
recurrence.
not recommended.
ongoing
complications,
(Registered
recommended.
The
Dietitian) following
• Suggest
1. Healthy and balanced eating. A varied diet including lots of vegetables, fruit, legumes, spices as well as whole grains appear the healthiest. When it comes to recommending meal selections,
healthy
sources
of
carbohydrates for sustained energy such as vegetables, fruit, legumes, and whole grains. 2. Weight management is important.
the Australian Dietary Guidelines and
Weight gain or loss is common during
ESPEN
anti-cancer therapy. It is recommended
guidelines
recommend
that
cancer survivors: Eat at least 2 pieces of fruit (1 whole item
to keep body weight within a healthy level. For cancer survivors who need to:
e.g., apple or several smaller items e.g.,
• Gain weight, this will likely involve
plums) and 5 serves of vegetables (1/2
coming up with ways to make food
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Nutrition
Nutritional requirements for cancer survivors are the same as for anyone wanting to improve their health. more
appealing,
modifying
the
texture, fortifying the nutrient content or adding extra sauces to make it easier to eat. A referral to a qualified dietitian can help with techniques to gain weight safely.
with exercise. Easy ways to cut calories include cutting out or decreasing alcohol, sweetened beverages, snacks like chocolate and chips, milk in teas and coffees and include more nonstarchy vegies like salads and shredded carrot, zucchini and cabbage to form the basic meals. Legumes like lentils and chickpeas are a great option as they help fill you up without too many calories. Eating can seem overwhelming to a cancer survivor if they need to lose a lot of weight, especially if they have been using food and/or alcohol to help them cope. It’s best to take it slowly and stick to a feasible healthy lifestyle plan. There are plenty of good apps around including MyFitnessPal which help with monitoring and accountability. 3. Gut – Brain Connection. What we think about can worsen gastro symptoms, just as what we eat can influence mood, food cravings and how well we sleep. Including good sources of prebiotics (fibres that the good bacteria feed on) daily is important. Prebiotic
• Lose weight, gradual weight loss is
sources include legumes, vegetables,
more sustainable and will help prevent
fruits and wholegrains which can be
the weight loss roller coaster. Aim
found in the healthy plan recommended
for no more than 2 pounds change
above. Probiotics are the good bacteria
in weight (about 1 kilogram) a week.
themselves and are found in yogurt and
Recommendations should include a
fermented foods like kombucha and
reduced calorie plan which is balanced
pickled vegetables.
DISCLAIMER
GREAT HEALTH GUIDE | 27
Nutrition The
importance
of
mindful
eating
should not be ignored. A lot of the eating that we do is emotional eating. Mindful eating can help us eat less, with more satisfaction. Slow down the eating process and appreciate the colours, taste and textures of food. Summary. Eating well is a key supportive strategy for people after cancer treatment. Not only is healthy eating associated with decreased risk of developing certain cancers but also decreased risk of developing other lifestyle diseases. Eating the right type and amounts of certain foods helps improve quality of life and can provide the patient with a sense of control over their lifestyle. Mindful eating helps to manage comfort eating and assists with gradual and sustained weight loss.
Dr Liz Isenring helps people to be healthy via evidence-based nutrition. She
is
Director
of
LINC
Nutrition,
Adjunct Honorary Professor at Bond University, international speaker, author of over 150 peer-reviewed scientific papers and received over 4 million dollars in research support. Dr Liz has been on the board of the Maggie Beer Foundation, Dietitian
Connection,
MASCC
and
AuSPEN. Dr Liz may be contacted via her website. 28 | GREAT HEALTH GUIDE
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DISCLAIMER
Mindset
GREAT HEALTH GUIDE | 29
Mindset
Your Day Success Setting Up
for
Kathryn Dodd
Mindset
If
you’re someone who loves feeling
the moment it may seem overwhelming.
that you’re making great progress
The way forward is considering how you
and moving forward in various
can intentionally move a few bricks today–
areas of life, then this is for you. The one
even if it’s just one important brick– that’s
thing I have learnt from people who seem
progress.
to be making great progress, is that they all have at least one thing in common: they live intentionally. What Does Living Intentionally Mean? Living
intentionally
means
living
deliberately and on purpose, and this relates to any area of life e.g., health, career, relationships, business, fitness etc. So, when it comes to ongoing projects like health or building a business, what could
living
intentionally
look
like?
A great example is the magnificent Egyptian
pyramids
which
required
deliberate intention of forward planning, strategy and action. With an estimated 2.3 million bricks weighing 2.5 tonnes each, can you imagine the first brick of the pyramid being laid? The task at hand would have seemed never-ending and overwhelming, however, with the gradual, intentional effort of moving one
How to Build Your Pyramid. As mentioned above, you may feel a little overwhelmed with what seems to be 2.3 million things to do. So where do you start? 1. Choose
Main
Categories.
Ask
yourself, what are the top three main categories to help build your pyramid? These areas are major themes or categories, that when covered each day, lead to progress. For example, if your ‘pyramid’ is health, then your three major themes could be 1) exercise 2) nutrition 3) sleep. 2. List Actions. Once you have your three main categories, then each day identify the most important actions that fit into these three areas. Then prioritise the most important items to do in each of the three categories.
brick at a time, today the pyramids stand
3. Be Prepared. To live intentionally,
as a metaphor of persistence, intentional
prepare the night before. This will
effort, planning and action.
ensure that you start strong the next
How can the Egyptian Pyramids relate to you and your life? You may also be building
day and maximise your time by already being organised.
a metaphorical pyramid in your health,
4. Review. One of the most rewarding
career, business, or relationships, and at
and motivating things to do is to
DISCLAIMER
GREAT HEALTH GUIDE | 31
Mindset notice a ‘pyramid’ forming in your life, all because every single day you chose to be intentional and take progressive actions. That’s what it is all about– making
small
incremental
changes
which over time, those changes add up. Imagine if you added 10% or 20% in each of these three areas over several months or years? Personally, this very strategy has helped me at times when I felt overwhelmed. However, now every day I ensure I always get the most important tasks completed from each of the three categories which now sets up every day for victory and progress. I trust that you have received value and some ideas on how you can finetune your current work habits and set up your day for success. see your progress. So, when you intentionally attend to one task from each of your three main categories, then congratulations. You are on your way to living intentionally and progressing in your area of interest.
Kathryn Dodd is a human behaviour consultant with a passion for leadership. She is currently the Director of media company, Great Health Guide™, and Founder of human behaviour consultancy,
Being All You Can Be. Kathryn provides a
James Clear in his book Atomic Habits,
solid platform to consult with her clients
discusses the power of 1%, and how
to help them overcome limiting mindsets,
doing small actions repeatedly causes
discover solutions, build strategic plans
small changes which over time leads to
which lead to transformational results.
massive results. These results can lead
Kathryn may be contacted via website,
to one day in your future where you
Facebook, or YouTube.
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It’s The
Little That
Things
Dr Jenny Brockis
DISCLAIMER
GREAT HEALTH GUIDE | 33
Mindset
It’s
wonderful
to
celebrate
the
important milestones in our lives;
like graduating from school, getting your first job, marrying the person you love, or witnessing the birth of your first child. Joyful and memorable as these moments are, it’s the little things you do each day that keep your happiness pot topped up. Like seeing your child’s excitement when opening up a present or going for a walk in beautiful bushland. It could be the time sitting on the back veranda in the sunshine sipping your first coffee of the day. Or watching your dog frolicking through the surf on the beach. Thriving
is
about
cultivating
those
parts of your life that provide you with meaning, happiness and good health. It builds your confidence and courage to deal with life’s curveballs, enjoy strong positive relationships and appreciate the goodness and kindness of others. How to discover more of those little things: 1. Slow down and look. Being little, the biggest risk is we either don’t notice or look for those small, good things. Press pause for a moment, take a breath, switch off from your
When choosing to thrive it's the little things that matter.
When did you last stop to look, listen and take in what’s happening around you? 2. Be grateful for what you have. Gratitude is a powerful stimulus to our mental wellbeing and happiness. Saying thank you and meaning it, only takes a second, but is appreciated by who you said it to and makes you feel good too. Practising an attitude of gratitude in the form of journaling three to five things that you are grateful for each day and over a 3-week period, this has been shown to raise our level of optimism significantly for up to six months.
technology and look up. The over busy
Write a hand-written note to someone
brain constantly thinking, worrying and
who has made a positive impact on your
planning can miss so much.
life and share it with them in person.
34 | GREAT HEALTH GUIDE
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Mindset Feeling grateful keeps you in a more positive state of mind, more tolerant, less judgmental and helps you to see more of those small good things in the world. 3. Smile. It costs nothing but sharing a smile with another human being can make their and your day. A warm smile, eye gaze, showing interest in the other person strengthens relationships and reduces loneliness. Smiling shifts your psychology to elevate your mood encouraging you to smile more. Better still a smile can lead to laughter, another great way to feel more connected with friends and family. 4. Call out the good. When was the last time you told your partner how nice they looked or how good they smelt? Have you told your children today how much you love them and shared a big hug? We are tactile creatures and a cuddle, hug or kiss makes us all feel good. Celebrating the success
is the practice of taking a slow stroll in
of others, acknowledging good deeds
a beautiful forest or to imbue a greater
of others, all conspire to raise shared
sense of calm and contentment. Do you
happiness.
have a special place in nature that makes
5. Get into nature. If your busy life is keeping you inside
you feel good? 6. Show kindness.
too much, getting out into nature for 20
It’s the thoughtful bunch of flowers picked
minutes each day will boost your mood
from your garden for a neighbour, a home
and reduce stress. ‘Shinrin Yoku’ or ‘forest
cooked meal shared with love or asking
bathing’ as it is called by the Japanese,
how you can help when a friend seems
DISCLAIMER
GREAT HEALTH GUIDE | 35
Mindset
Editor ,s Choice THRIVING MIND- HOW TO CULTIVATE A GOOD LIFE Dr Jenny Brockis
Best-selling author Dr. Jenny Brockis draws on over thirty years’ experience as a medical practitioner & boardcertified lifestyle medicine physician. It covers common issues such as:
upset about something. Kindness is free but its value incalculable. Random acts of kindness practised regularly increases mutual generosity and thoughtfulness. 7. Engage in self-care. If you’re busy always taking care of others it’s time to include yourself in the mix. Self-care is never selfish, it’s what empowers you to be the best version of yourself. Feeling good, energised and full of life comes from those small healthy choices you make each day in what you eat, stay active and get enough sleep.
• Loneliness, stress, relationship breakdowns
Taking a moment out of your day just for you, to take a break, is a fabulous way to rest, restore and refresh.
• Loss of social connection & mental health issues.
An accumulation of many little things adds up to a whole lot of thriving. Which little things will you be doing more of today?
Readers learn how to: • Achieve happiness by engaging emotions & mindfulness • Harness your biology for better energy, resilience & mood
Dr Jenny Brockis is a medical practitioner, board-certified
lifestyle
medicine
physician, speaker and author. Jenny’s
• Enrich your relationships with compassion, respect & courage
approach to overcoming life’s challenges
• Take full control of your life.
enables people to understand their
Thriving Mind empowers readers with the tools & strategies to reclaim humanity & happiness.
thoughts and actions leading to effective
is based on practical neuroscience which
behavioural change. Jenny’s latest book Thriving Mind – How to Cultivate a
Price $27.97
36 | GREAT HEALTH GUIDE
BUY NOW
Good Life (Wiley) is now available via her
website.
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Who Born to Be? Were You
Dr Suzanne Henwood
DISCLAIMER
GREAT HEALTH GUIDE | 37
Mindset
“I am…”
is the
of
what we stand for, what we believe in
most
and what we value. This underpins our
one
powerful statements that we can make. How many times in a day do we use those words in different contexts? We may use it in relation to the role we play: • I am a mum. • I am a teacher (or insert other profession). Or a negative characteristic or behaviour that we are aware of: • I am a workaholic. • I am an idiot or a superhero. • I am always late. But the role we play, and what we have achieved, does not make us who we are. It is misplaced to hold achievement as an identity level. Roles are thought of as something we do but they are not who we are. The reality is that we hold our core identity
decisions and choices and effectively drives our life. Often this is outside of our awareness, like a hidden power moving us in a direction that is not consciously of our choosing. When we dig deep and reconnect with our core self, it gives us insight and self-awareness; it informs our traits and characteristics: are we kind; are we generous; are we fun; are we strong? • What if we are so much more than we think we are? • What if where we have drawn our boundary of self is in the wrong place, and we could extend it hugely or remove the boundary completely? • What if we have the ability to create who we are moving towards — that is different from who we have been? • Who is it that you are now and who are you becoming?
at gut level. And yet so often we answer
• Are you determining your trajectory or
from a head-based ego identity, which is
is life pushing you in a direction that is
informed by what society says we should
not of your choosing?
be, or what we have been socialised into thinking that we are. Many of us have forgotten, or may never have consciously known, who we are. Therefore, we have no idea of our potential.
For some people, their sense of self-worth is so low that they believe they are not enough, or faulty. Chances are they spend their lives trying to prove their worth, their significance. They link their sense
Taking time out to reflect on who we truly
of self to achievements and possessions.
and deeply are, enables us to understand
They look for other’s approval. They may
38 | GREAT HEALTH GUIDE
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Mindset
Man is the centre of a circle without a circumference, except the one he creates for himself.
- Mahatma Gandhi.
touch with our self-esteem. Having high self-esteem means not being worried about being judged by others. It means learning to trust self and respect self and know that you are OK being yourself. When was the last time you took time out to look inwardly and asked yourself about your core beliefs and whether or not they are resourceful? What “I am” statements do you say without thinking, that determine what you see and experience in the world, and what actions do you choose to take or not take moving forward? What is amazing is that when you do this inner work, you may find that those beliefs are old, long standing, outdated, or indeed were never, even true. Yet they have been driving your life for as long as you can remember. You have forgotten who you really are and just how amazing you are. Taking time to explore this inner maze of beliefs, alone or with a suitably qualified
seek power, money or status to show
coach, will enable you to upgrade your
their worth – to themselves and to those
sense of core self. To reconnect with who
around them.
you always were – at your core.
The reality is self-worth will never be
By changing who you perceive yourself
found there - we need to look within.
to be, you will change how you relate
When we explore within and look at how
to others, and how you react to them.
we feel about ourselves, and reflect on
Your experience of being in the world
our deep inner beliefs, we start to get in
will change. This will give you a sense
DISCLAIMER
GREAT HEALTH GUIDE | 39
Mindset
of control that you may never have
Dr Suzanne Henwood is the Director
experienced in terms of making different
and
choices on who were you born to be.
mBraining4Success. She is also the
Are you ready to stop identifying with what you do and have done, and to embrace who you are at your core? Who were you born to be?
40 | GREAT HEALTH GUIDE
Lead
Coach
and
Trainer
of
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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Power Words The
of
Terry Sidford
DISCLAIMER
GREAT HEALTH GUIDE | 41
Mindset
We
all
use
words
in
many
languages to communicate
to others and ourselves. How often do we pay attention to the impact or true meaning behind our words? We create power in our life when we take the time to focus and discern why we use certain words or if there is another word that would better describe what we want to say. The word ‘power’ has an underlining meaning of influence. We can use the power of words for a positive or negative impact. Words cannot be taken back after they have been said. We can devastate others with a negative connotation without even thinking about it. On the other hand, we can influence others and impact them in a positive light with our words. In short, making less of others can hurt people deeply, acknowledging others can make them feel better about themselves. Self-Talk. Now let’s look at words we say to ourselves unconsciously or consciously; these words have power too. How much of the time do we have thoughts running
Words can change lives for better or for worse.
I remember reading one of my father’s books when I was fifteen years old. It was
about the science of cause and effect. It described how thoughts and words have power to change our lives. They can manifest our future and create exactly what we are thinking and believing. In the book, it challenged me to pay attention to every negative thought or word that I was thinking. I was completely taken aback at the number of times I thought or said to myself, ‘I can’t’, ‘no’, ‘I wish it could’, ‘I don’t know’, and many more self-defeating words and subliminal messages that I had running through my head reinforcing my reality.
through our head without inspecting
Over a period of time, I changed these
them? Every day, all day long, and these
words
words are constantly influencing us in a
uplifting and affirming words or thoughts.
negative or positive way.
My energy and mood immediately
42 | GREAT HEALTH GUIDE
and
thoughts
into
positive,
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Mindset improved. I started to see possibilities in life and not limitations. My world opened up and my communication with others improved dramatically. This exercise taught me the power of words. Acknowledging
each
other
with
uplifting words. Another lesson I learned from my father was a tradition that we practiced every Thanksgiving, Christmas, or New Year’s Eve. He would have the family sit around in a circle on the floor. We would take turns acknowledging each other with powerful, uplifting, loving and affirming words. The person receiving the acknowledgement could only say ‘thank you’. This was transformative to the individual giving and the person receiving the acknowledgement. Take time to focus on what is right in life. We can often focus on what is wrong with ourselves and others or in life, so let’s take the time to focus on what is right, taking the time to acknowledge these
can be done by direct communication or writing. Using words that uplift and transform lives with empower you and your life.
things with powerful words. Take a day to acknowledge yourself. Take another
Terry Sidford has been a certified life
day to focus on acknowledging your
coach in the United States for the past 15
family members, take another day to
years and has assisted scores of people in
acknowledge friends and even better,
achieving their dreams. More information
take a day to acknowledge strangers. This
is available from Terry’s website.
DISCLAIMER
GREAT HEALTH GUIDE | 43
Rela ionships DISCLAIMER
GREAT HEALTH GUIDE | 44
What Does It Mean to Be
Assertive? Leanne Allen
DISCLAIMER
GREAT HEALTH GUIDE | 45
Mindset
R
ecently I have been working with
The reality is that both lose, because who
a lot of people on being assertive
wants to be in a relationship where one
and a few common themes arise
person always gives in and eventually
from clients. They say: “If I am being assertive, does that mean that people won’t like me?”
feels bullied or resentful. The opposite to passive is aggression. Aggression is ignoring the needs of
“I can’t be assertive because I don’t want
others and making sure you always get
to hurt anyone”.
your own way. It can be openly aggressive
What this tells me is that many people are confused by the difference between assertive and aggressive behaviour. Many women display passive traits.
with forceful language or actions. Or it can be passive-aggressive, like manipulation or even just saying you will do something fully knowing that you won’t! Most people aren’t aware that passive aggression
Generally speaking, most people know
happens until after it has occurred, when
that being passive means you are
they wonder, ‘What just happened?’
behaving in a way that shows that you are not important. • You are not sure how to say ‘No’, or ‘Yes’, when you need to. • You allow others to take advantage of you; this can only happen if you let it happen. • You feel like other people are more important than you. • You are afraid to stand your ground in fear of hurting others or being hurt. In this every changing world, where talk
Aggressiveness is an indication of being very unhappy with self and blaming or taking it out on others. When you are genuinely happy you will not feel the need to be aggressive or accept aggressive behaviour. Being aggressive means, ‘I win, you lose’. Ultimately it really means we both lose because who wants to live in a space where there is no equality? So how can there be winners all around? By being assertive.
of equality is growing, being passive is
Assertiveness is where both people
not the best space to live from. There can
respect and honour each other. They
be no equality from this space.
acknowledge differences, and they ensure
Being passive means, ‘I lose, you win’.
46 | GREAT HEALTH GUIDE
that everyone is heard. Assertiveness
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Mindset
When you are assertive it means, I win, and you win
• You respect yourself, and therefore other people respect you too. • There is equality in the relationships. • You can speak your truth safely, and so can others around you. If you feel that you do not know how to be assertive, then it might be beneficial to work on this with a therapist or coach. Simple actions can make a huge difference!
means that no one has to give in with the feeling of being unheard, and you don’t step on other people’s toes either. Being assertive is the best place to be because it is about compromise and acknowledging that there will be times when you have to concede for the greater good. But you feel OK with that and it is not like you have lost or are being taken advantage of. The reason you are OK with that is because the other people involved acknowledge that you have stepped back, respect that you have done that, and know that it will be their turn next time. • When you are assertive you feel empowered. • You feel good because you know the other person also feels good.
DISCLAIMER
Leanne Allen (BA Psych,(Hons)), Is the Principal
Psychologist
at
Reconnect
Wellness Centre. She has trained in Sandplay Therapy, NLP and CBT and has had extensive training in relationship therapy.
Leanne has also completed
training as a life coach. Her approach is to look forward whilst releasing the trauma of the past. Connect via Facebook,
Instagram or Website.
GREAT HEALTH GUIDE | 47
ids Ma ers
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Sleep Training Babies Kim Corley
DISCLAIMER
GREAT HEALTH GUIDE | 49
Kids Matters
S
leep training is a controversial
past the newborn stage, this help is what
topic and one that can get heated
the babies begin to expect and need.
on Mum forums. If I asked, ’Have
you sleep trained your baby without realising it?’, you may say, “Surely not, I have not tried yet”.
The most common prop is feeding to assist sleep. If they fall asleep with a bottle or breast in their mouth, they start thinking, “Oh, I must need this to fall
But what a lot of parents may not realise is
asleep, as that’s what I do every nap and
that the habits that they commence early
night”. They start relying on that way to
on, are indeed a part of sleep training.
fall asleep as it is what they have been
For better or for worse.
taught to expect. This can also happen
To sleep train or not. It is not uncommon for babies to wake frequently throughout the night. But when they don’t know how to get back to sleep after they wake, it can cause heartache for all concerned. Parents typically consider formal sleep training if their baby is not sleeping well. As children develop and grow older, they should consolidate their sleep into longer stretches at night, and not wake more frequently. However, when sleep becomes a problem, it is often because parents have already taught their children to rely on falling asleep in a certain way – and this way has become part of baby’s sleep strategy. How does this work? Babies become use to what they know. Often as parents we think that we need to put our baby to sleep. It’s not uncommon to use aids to help get them to sleep. But 50 | GREAT HEALTH GUIDE
with other props, like rocking to sleep or pacifiers/soothers to assist in sleep. This
informal
learning
becomes
a
problem when baby has a naturally occurring wake at night. If they are relying on a prop to get to sleep, they need to call you back to recreate their usual bedtime. Just another feed, more rocking, pop that soother back in. Simply because that is what they have learnt. This can happen at an incredibly early age. Sometimes this informal sleep training works. There are children who can use props to sleep and sleep through the night – often because they’re not that attached to those props. But often this informal training ends in tears. Most parents who end up saying that they are going to use formal sleep training are actually in the predicament of having a baby who needs to do some unlearning and then relearn a new way to sleep.
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Kids Matters The good news is that babies and young
relaxed to fall into sleep – there is no
children are primed for learning – they
need to ‘cry it out’.
have super genius brains that soak up information quickly. This is especially true between the ages of 3 and 6 months, when they learn cause and effect at a startling rate. How can parents set up good habits? • Realise that sleep is natural, and that after the 3-month mark your child is
Understand that you don’t need to put your child to sleep – let them learn to put themselves to sleep, while you encourage and support them in the learning process. If you’ve already sleep trained your baby without realising it – well done. Good, consolidated sleep is so important - and well worth the time to support it!
equipped with the means to settle naturally – often by having access to their hands to suck on. • Create a predictable bedtime routine so it is easier to transition to a relaxed state. • Put them down in their safe sleep space awake (or relaxed and drowsy as a newborn) so they learn to fall asleep where they wake up. • When at home, put them in the same place to sleep – for naps and night sleep. • Once they are past the newborn stage, let them practice moving their body. This is the first stage to a child finding their own means to soothe – and it looks different for everyone.
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 healing power of sleep and has helped
• If your baby seems unsettled, wait first
numerous families solve their sleep issues
to see what they do, then comfort them
over the years. You can contact Kim via
if they need it. We all need to be semi-
her website.
DISCLAIMER
GREAT HEALTH GUIDE | 51
© 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).
