May/June 2021
The
Schould
Ior Stay
Go ?
Uncovering your TRUTH
Strength ofAccountability The Secret Power OF
Apology
PREVENT FLU • BROKEN HEART • STRONG BONES • WORKING FROM HOME • POST 40’S WEIGHT GAIN!
ontents
GREAT HEALTH
07
07
HOW TO PREVENT THE FLU Dr Ryan Harvey
HOW TO PREVENT THE FLU
Use the same health directions for flu as for COVID-19 pandemic Dr Ryan Harvey
10
A BROKEN HEART CAN BE MENDED
When is a heart attack NOT a heart attack?
Dr Warrick Bishop
14
STRONG BONES FOR GROWING BODIES
Discussing physical activity, good nutrition & Vitamin D for strong bones
Jane Kilkenny
17
POST 40’S WEIGHT GAIN!
Changes occur in life so choose to be happy with the body you have
Magdalena Hawley
FITNESS
22
FIVE TIPS TO GET YOU MOVING MORE
Can’t bear the thought of exercise? Help is here
DrJenny Brockis
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41
THE SECRET POWER OF APOLOGY Dr Matthew Anderson
25
WORKING FROM HOME WITH CORRECT ERGONOMICS
Why is correct posture so important even when working from home? Margarita Gurevich
RELATIONSHIPS
38
SHOULD I STAY OR GO?
Remaining where you are can be due to a sense of fear Leanne Kanzler
MINDSET
30
THE STRENGTH OF ACCOUNTABILITY
Accountability can be the glue that ties commitment to the result
Kathryn Dodd
34
UNCOVERING YOUR TRUTH
41
THE SECRET POWER OF APOLOGY
Saying you are sorry requires both courage & vulnerability Dr Matthew Anderson
KIDS MATTERS
45
IS BEDTIME A BATTLEFIELD?
Uncovering your truth can be a process, and well worth the effort
Reflections on times when children want to stay up
Terry Sidford
Kim Corely
DISCLAIMER
GREAT HEALTH GUIDE | 3
Team
GHG Dear Friends Choices are made when we are faced with all of the
FOUNDER + EDITOR-IN-CHIEF
different possibilities that we encounter in life. Choices can
Kathryn Dodd
influenced by those around us. Choices can also affect our
be difficult to make; they can be placed on hold and also very lives as we choose to make a particular decision. These
DEPUTY EDITORS
decisions then require action to implement the choice.
Dr Helen J. Dodd Dr William A. Dodd
“May your choices reflect your hopes, not your fears.”
LEAD DESIGNER
In this issue of Great Health GuideTM, we examine the
Oleksandra Zuieva
important matters that individuals face when making
DESIGNERS Olha Blagodir, Belinda Nelson CONTRIBUTING WRITERS Dr Matthew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Kim Corely, Kathryn Dodd, Margarita Gurevich, Dr Ryan Harvey, Magdalena Hawley, Leanne Kanzler, Jane Kilkenny, Terry Sidford
- Nelson Mandela
choices and the issues that arise. The Secret Power of Apology describes the extremely important choice that is involved when making an apology. Admitting a mistake and saying you are sorry requires both courage and vulnerability. Should I Stay or Go illustrates the strength that is required to make a choice to change an uncomfortable or dangerous situation. It is out of a sense of fear that people remain somewhere they don’t want to be, and thus the issue of fear must be overcome. Uncovering Your Truth is a process that takes courage and
CONNECT WITH US:
vulnerability to speak from your heart. This is a choice that you must make since there is nothing more powerful than uncovering & speaking your truth. When we choose to uncover our feelings, attitudes and beliefs, we discover the truth about who we really are.
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The Strength of Accountability shows that if you really want to accomplish something great and are finding resistance in realizing it, then you can make a choice and find someone to assist you to be accountable. Choose someone you trust and respect. Finally, a powerful statement to remember: “I am who I am today because of the choices I made yesterday.” - Eleanor Roosevelt.
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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Kathryn Dodd provides a solid platform to partner with her clients to discover solutions, build strategic plans which leads to transformational results. With a passion for seeing everyone reach their maximum potential, Kathryn provides an empowering setting for her clients to initiate change and excel. With a well-developed capacity for listening, Kathryn enjoys enriching the growth of her clients while providing insightful and unbiased feedback. She believes that people are creative and resourceful, who can at times benefit from a trusted consultant to offer insight, empowering tools and feedback.
hello@beingallyoucanbe.com.au
+61 (0)7 3394 8277
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How to
Prevent
The
Dr Ryan Harvey
DISCLAIMER
lu GREAT HEALTH GUIDE | 7
Great Health
As
we
move
season,
it’s
into
flu
important
to refresh ourselves on
how to prevent and treat cold and flu symptoms. There are many activities, such as practising good hand hygiene, covering sneezes, and maintaining social distancing that are now daily habits due to COVID-19. As we know, viral infections are highly contagious, so it’s important not to become complacent when it comes to these basic hygiene measures. This is particularly important for the older generations, as death as a result of complications from flu is more common in people over the age of 65. The 2019 flu season in Australia was one of the deadliest on record, however, last year, in 2020, due to COVID-19 restrictions and social distancing measures, we saw a decrease in flu cases. This proves that by consistently maintaining good hygiene and taking other precautionary measures, we can potentially avoid witnessing another killer flu season. What is the difference between cold and flu?
and symptoms can be severe lasting up to two weeks. Here are some common cold symptoms: • Cough • Headache • Runny or stuffy nose • Sneezing • Sore throat. There are a few cold and flu symptoms that overlap. In addition to the common cold symptoms noted above, flu may be accompanied by the following: • Aches and pain • Dry cough • Fatigue • Fever. The incubation period for influenza is usually one to four days however, in some cases, seemingly healthy adults can infect others before symptoms appear and up to five to seven days after becoming sick. How to prevent catching the flu? 1. Flu Vaccine. The best way to prevent influenza is to receive the annual flu vaccination. The vaccines are created to protect against
Firstly, let’s delve into the difference
specific strains of the virus which research
between cold and flu. Colds are very
indicates will be most common in the
common, however not as severe as flu. A
coming season. Each year, the prominent
cold typically comes on gradually and the
strains of flu change, which is why it’s
recovery period can take up to a week,
necessary to get the updated vaccine
whereas a flu comes on more suddenly
annually.
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Great Health 2. Diet. Eating a diet rich in foods that fuel your immune system will help your immune system and prevent you from falling ill. In order to maintain a healthy and functioning immune system, fresh food such as fruit and vegetables are key. Green leafy vegetables in particular are a rich source of iron, which helps with the production of white blood cells and antibodies that fuel your immune system. Try also to consume lots of colourful fruits which are rich in vitamins, minerals, fibre and water. 3. Hygiene. If COVID-19 has taught us anything, it’s that hygiene is key when it comes
the
house
and
at
your
workplace
regularly if someone is sick. Ensure that you are frequently sanitising and cleaning surfaces which are often touched, such as door handles, television remotes and phones. Make sure you throw away any dirty tissues immediately after use to avoid spreading viruses and germs to surfaces. Top three take-away points: • The best way to prevent influenza is by receiving an annual flu vaccine. • Diet and hygiene can have a huge impact on the health of your immune system. • Know the difference between cold and flu symptoms.
to stopping the spread of a virus. If you are unwell, make sure you cover coughs and sneezes to prevent those around you from getting sick. Be vigilant with washing your hands to avoid catching and/or spreading any virus. 4. Stay home if you are sick. If you are feeling unwell, stay home from work, school and other public places to help prevent spreading your sickness to others. 5. Avoid sharing food utensils & clean surfaces. Clean and disinfect all surfaces around
DISCLAIMER
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.
GREAT HEALTH GUIDE | 9
A Broken Heart Can Be Mended Dr Warrick Bishop
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S
evere crushing chest pain hits you.
While it is not a heart attack, as the arteries
... OMG–a heart attack! Or is it?
are not blocked, the heart is still in severe
You still must take that dash to the nearest emergency department. However, there is a chance that you could be suffering takotsubo or broken heart syndrome, especially if you are a middle-aged woman – still serious but not a heart attack. This particular onset of pain shows the classic markers of a heart attack, in that it: • presents as if the patient’s arteries are blocked • looks like a heart attack on the electrocardiogram (ECG) and • a blood test shows raised troponin levels. DISCLAIMER
stress. What has happened? Generally,
takotsubo
cardiomyopathy
occurs after a huge outpouring of emotional stress or nervous activity in the body. Common triggers include: • death of a loved one • a serious accident • a fierce argument • unexpected loss • sudden illness. While the precise cause is not known, experts
believe
that
surging
stress
hormones such as adrenaline can ‘stun’ the heart, triggering changes in heart GREAT HEALTH GUIDE | 11
Great Health heart’s appearance looks like, and takes its name from, a Japanese octopus pot which has a ring at the top and a bulbous bottom. This shape is the condition’s diagnostic characteristic. Middle-aged women. Most commonly, broken-heart syndrome affects middle aged women, particularly after menopause. More than 90% of reported cases are in women aged between 58-75 years old. Although the syndrome can affect men, the occurrence is far less frequent. Approximately
5-10%
of
people
muscle cells and coronary blood vessels
presenting with what appears to be
that prevent the left ventricle (LV) from
a heart attack have a takotsubo heart.
contracting efficiently. The LV is one of
While the condition is not that rare, it
four chambers in the heart and is the
is uncommon for the condition to kill
main pumping chamber. Such sudden
the person, although recovery can take
weakening of the LV affects the heart’s
several months. Failure to recover would
pumping ability.
prompt looking for another diagnosis.
Diagnosis.
About 10% of patients have a second
For a person having presented at the emergency department, a CT coronary angiogram or an invasive coronary angiogram is used to establish the health of the patient’s arteries. If there is a narrowing or a blockage, it is very hard to make the diagnosis of takotsubo.
episode. Treatment. Broken heart syndrome is treated as if the patient were suffering cardiac failure (CF). CF occurs when the pumping capacity of the heart does not match the cardiac output required by the body; essentially,
A takotsubo heart is characterised by its
when the heart fails to pump as it should
shape. Instead of being bullet shaped, the
which leads to a cascade of consequences
heart becomes a collar with a bulb. The
throughout the body.
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Great Health The use of a family of drugs called betablockers helps dampen the over-drive effect of the sympathetic nervous system which is the ‘fight or flight’ part of the body’s
autonomic
nervous
system–
remembering that an outpouring of the nervous system probably caused the problem initially.
Editor ,s Choice ATRIAL FIBRILLATION EXPLAINED
The best advice is for middle-aged
By Dr Warrick Bishop, experienced cardiologist, explains the next cardiac epidemic.
women not to become too emotional! Summary.
This easy to understand book describes:
Tabotsubo, or broken-heart, syndrome:
•
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
• presents as a heart attack, but isn’t • occurs most often in middle-aged, post-menopausal women • rarely causes death • can be treated, but recovery may take several months.
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 | 13
Strong Bones Bodies For Growing
Jane Kilkenny
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T
he three key factors for strong
High intensity physical activity is one of
bones
exercise
the most effective ways for teenagers to
and Vitamin D. These factors
stimulate their bone development, which
are significant from birth, and right
has been clearly defined by extensive
throughout
we
research. Unfortunately, we are seeing
often consider bone issues, such as
declining levels of activity amongst
osteoporosis, to be a condition for the
our teenagers, which is a serious cause
elderly, we need to pay much more
for concern. Further issues arise when
attention to our skeletons from a young
we consider that low levels of physical
age.
activity and low Vitamin D are also directly
are
our
nutrition,
lives.
Whilst
The most significant time to focus on bone health is during adolescence, when
linked to poor mental health in Australian teenagers.
we have the window of opportunity to
However, we can reverse this trend by
maximize our peak bone mass. It is during
following some simple guidelines and
this time that we must ensure we get the
improving our lifestyles, regardless of our
best nutrition, by having a calcium rich
current health status. It is never too late
diet, and good levels of physical activity
to make significant improvements in our
to stimulate our bone growth.
physical, mental and bone health.
Once we reach skeletal maturity in our
1. Physical
activity
should
include
early 20’s the window for peak bone mass
significant daily movement as well
closes, so it’s important to think about our
as planned exercise.
bones during adolescence. The length
should include some form of strength
of our bones is mostly influenced by
training where our bones and muscles
genetics, but the strength or density of
are challenged under load. Strength
our bones is within our control.
training is one of the key factors in
A strong skeleton is fundamental to good health, but it is also reliant on us living a healthy lifestyle. When we enjoy healthy foods, remain active and also consider our Vitamin D levels with outdoor activities, we can maintain a strong skeleton throughout life.
DISCLAIMER
Our exercise
preventing bone loss as we age so it’s a vital piece of the bone health puzzle. All exercise is good for our health, but strength training is crucial for our bones. 2. Nutrition plays a significant role in achieving good health. For our bones,
GREAT HEALTH GUIDE | 15
Great Health
The length of bones is influenced by genetics, but we can control the strength of our bones.
a diet rich in calcium provides an
highest level of UV during the day, typically considered to be between 10am and 2pm. A healthy dose of sunlight and foods high in Vitamin D should be used to protect our bone health. Building a strong, healthy body during adolescence is a key factor in our lifelong health. It is during adolescence that we can lay down the strong foundations for both our physical and mental health. Living a healthy lifestyle, having access to good nutrition and being physically active should be our top priority across our lifetime. The most exciting thing to remember is this, it’s never too late to make some changes and optimize your health!
effective protective element. Calcium
So whatever age you are, keep your
rich foods such as dairy products,
bones in mind, stay active, eat well and
eggs, oily fish and some leafy greens
spend some time outdoors. Even in the
should be included in a healthy food
cooler months, time outdoors is still fun
plan. Vitamin D rich foods include oily
and important for great health.
fish, eggs, mushrooms and fortified milk.
Jane Kilkenny has over 25 years’
3. Vitamin D often termed the ‘sunshine
experience in health and fitness. She
vitamin’ is easily obtained by exposing
specialises in exercise for kids and
our bodies to direct sunlight. However,
teenagers having trained at the Children’s
we need to find the right balance
Hospital Institute of Sports Medicine
between sun exposure for health and
(CHISM) Westmead NSW in 2004. She is
being mindful of excessive exposure
also a High-Performance specialist and a
and the risk of skin cancer. Remember
Level 4 IAAF athletics coach. Jane can be
to limit prolonged exposure at the
contacted via her website.
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Post 40’
Weight s
Gain!
Magdalena Hawley
DISCLAIMER
GREAT HEALTH GUIDE | 17
Great Health
I
hear this question so often: “Why is it
and we burn less calories through the day.
that what I did in my 30’s doesn’t work
However, our diet stays the same, so that
anymore in my 40’s?” The reason why this
will impact your weight gain.
happens can vary from person to person, particularly due to the role of genetics.
3. Muscle loss. Both
human
growth
hormone
and
However, there are also other major
testosterone start to decrease in our 30’s
factors that will impact on why it’s harder
and that impacts our muscle mass. The
to lose weight and/or build muscle when
more muscles we have, the more calories
we hit 40’s (especially for women).
we burn, so if we are losing muscle, we
Here are the main five. 1. Hormonal changes.
are not burning same number of calories. Add to that slower metabolism and a lessactive lifestyle, you can see why you are not
One of the main culprits behind women’s
burning as many calories as when you were
body changes are hormones. Hormones
younger.
regulate biological processes such as muscle growth, hunger, heart rate and the menstrual cycle. They affect everything! Hormone levels start to change around the mid-30’s and into the 40’s; levels of estrogen, progesterone and testosterone fluctuate. This will cause a cascade of changes, from decreased bone density and lean muscle mass to changes in appetite and mood. 2. Slower metabolism & lifestyle. Around our 30’s, women’s metabolism starts to slow down. Basal metabolic rate drops roughly one to two percent per decade. Also due to the demands of life (kids, career, carer responsibilities) we
This is why resistance training and building muscles is so important for women in their 30’s and 40’s and beyond. 4. Sleep and stress. As we age, we have more responsibilities (kids, career, etc.), and with more responsibilities come more stress. Stress impacts our appetite and sleep. And lack of sleep is going to impact our appetite and stress. Also, as the hormones change, women can experience hot flashes and night sweats, which will also most likely impact sleep patterns and this can cause you stress. 5. Alcohol and liver health.
tend to be less active and exercise less,
Who doesn’t like a glass of wine at the
which impacts our metabolism even more
end of a stressful day?
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Due to social acceptability and availability
to our bodies as we age. Do the best you
of alcohol, women are drinking more now
can with the body you have. Nurture it
than in the past. According to the National
with good food, movement and exercise;
Drug Strategy Household Survey conducted
manage your stress; prioritise your sleep.
by the Australian Institute of Health and
And remind yourself that it’s not your fault
Welfare, 12.5% of Australian women aged
that your body is changing. It’s going to
40-49 are likely to be drinking at risky levels.
change for all of us. It’s just a part of being
However, overconsumption of alcohol
human.
impacts your body composition, your sleep and your liver health. Liver is a key driver for hormonal balance. If the liver can’t do its job, that’s going to impact our hormones. Cutting down on alcohol is a great way to cut calories to help with weight loss and, of course, improve your health.
Magdalena
Hawley
is
a
Qualified
Personal Trainer and Food & Wellness Coach. She is a founder and head trainer of
Mums Going Strong Fitness group and personal training company specialising in postnatal fitness with a focus on core and
The important takeaway from this is that we
pelvic floor recovery. Creator of Busy Fit
can only control so much of what happens
Mums online program.
DISCLAIMER
GREAT HEALTH GUIDE | 19
You don't have to be great to start, but you have to start to be great.
- Zig Ziglar
Fitness DISCLAIMER
GREAT HEALTH GUIDE | 21
Tips Moving Five
to Get
Dr Jenny Brockis
You
More
Fitness
Do As
a
you hate exercise? You can’t
on your feet more of the time and to walk
bear the thought of exercise!
instead of taking the lift, catching the bus,
short-sighted,
uncoordinated
asthmatic child growing up in the UK, I used to dread P.E. I dropped the ball on the netball court, I got asthma on the wind-exposed hockey pitch, and I loathed cricket.
or driving your car especially for those shorter distances. 2. Spend more time in nature. If you’re lucky enough to live in the country, a leafy suburb or close to the beach or a river, you probably already spend more
We’re always being told how important
time outside than if you live in an inner-
exercise is for our health and wellbeing,
city apartment. Studies have shown how
so what do you do if the thought of going
spending a minimum of 120 minutes
to the gym brings you out in a cold sweat,
outside each week, is a fantastic boost
you’re allergic to Lycra and you get short
for your mental wellbeing and feeling
of breath just thinking about going for a
good about yourself is energising! Forest
run?
bathing or Shinrin Yoku as the Japanese
It’s time to remove all the angst and guilt and do things differently: 1. Move more and sit less. Did you know exercise is a modern phenomenon? In generations past there
call it, is taking a stroll through a forest to lower stress and cortisol and raise levels of those feel-good hormones, dopamine and serotonin. 3. Dance like nobody’s watching.
were no gyms, personal trainers or Pilates
So, you’ve got two left feet? Not a problem.
classes. Exercise became a ‘thing’ as our
This isn’t about being on ‘Dancing with
life became more sedentary, and work
the Stars’. This is about getting into the
became
demanding.
groove of your preferred music genre
Choosing to be more physically active
and moving your body. It’s a great total
across your day is actually more in
body workout and gets your heart rate
keeping with how we used to stay fit. If
up. Whether you’re into heavy metal, rap
your work requires you to be on your feet
or Dolly Parton, dancing round the house,
all day, you’re probably doing enough.
at a club or taking dance lessons is about
Yes, really!
having some fun.
Being sufficiently physically active means
How do you like to move in a way that
looking out for those opportunities to be
makes you happy?
DISCLAIMER
less
physically
GREAT HEALTH GUIDE | 23
Fitness 4. Have a laugh.
around the floor in a fit of giggles? One
When did you last enjoy a ripsnorter, ribtickling belly laugh that had you rolling
, Editor s Choice , 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: • Loneliness, stress, relationship breakdowns
study showed that a big belly laugh uses the equivalent energy of walking a kilometre. Laughing is a great way to use those muscles that ordinarily don’t get a workout. Have you had a good laugh today? 5. Get a dog. You know the story. You get the cute puppy that grows and then needs walkies, every day. How can you resist those big brown eyes pleading with you to get out the lead and share a walk with you around the block, down to the park or along the river? The benefits go beyond improved fitness levels, cardiovascular health and stronger muscles and bones. Dog owners tend to be social, enjoying chats with
• Loss of social connection & mental health issues.
other dog owners who you meet on your walks, and all that unconditional love and non-judgmental companionships is great for your mental fitness too.
Readers learn how to:
Exercise. Love it or loathe it - there are
• Achieve happiness by engaging emotions & mindfulness • Harness your biology for better energy, resilience & mood
many ways to move more across your day.
Dr Jenny Brockis is a medical practitioner
• Enrich your relationships with compassion, respect & courage
and board-certified lifestyle medicine
• Take full control of your life.
selling author. Her new book Thriving
Thriving Mind empowers readers with the tools & strategies to reclaim humanity & happiness.
Mind: How to Cultivate a Good Life
physician, keynote speaker and best-
(Wiley) is now available for purchase. www.drjennybrockis.com
Price $27.97 24 | GREAT HEALTH GUIDE
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Home Ergonomics
Working from
with Correct
Margarita Gurevich
Fitness
W
ith so many of us now working
of spending a large part of the day at a
remotely from home, the
workstation which is not set up properly.
correct
Often, however, these issues surfaced for
ergonomics
of
the workstation are becoming more important than ever before.
the first time. The best way to understand why this
As physiotherapists we have known for
happens is to think of the “bent finger”
a long time how important it is to ensure
analogy which we regularly use in our
that your workstation is properly set up
physiotherapy practice. Imagine taking a
with the correct ergonomics. There are
healthy finger, bending it and holding it
many issues that can arise if this is not the
in this position for at least one hour. There
case.
is no question that it will become sore
Since the working from home directive has gone into place, we have seen even more patients present to us with musculoskeletal problems which have arisen simply as a result of the workstation
even though there was nothing wrong with the finger initially. The same can happen to our back, neck or joints if we are sitting for prolonged periods of time with incorrect posture.
not being set up properly. The flip side
Unfortunately, the workstation setup is
of the coin, however, is that most of
not always perfect even at the office.
these problems can be easily prevented/
However, it’s generally even worse when
fixed if you make changes to your
we work from home. Why? There are a
workstation.
number of reasons. Firstly, many people
Why is correct ergonomics so important when working from home?
don’t want to invest a lot of money into changing their home space to better suit their work demands. As a result,
While pain in the neck, back, shoulders,
they simply use what they already have
elbows and wrists are some of the most
at home. Not everyone has a computer
common issues which arise due to an
chair with a good back support; some
incorrect workstation setup, we have had
use tables/desk which are too narrow, too
quite a number of patients present to us
high/low or both. Some prefer to place
with pain in their hips, knees and ankles.
their laptop on their lap and work on the
Certainly, in many cases the patients
couch. While it may appear to be OK at
already had pre-existing musculoskeletal
first, after a prolonged time it will without
problems which have flared up as a result
question take a toll on the body.
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Fitness
The good news is that sometimes it only takes making a slight tweak in the way
• Make sure you have 90-degrees at the hips, knees and ankles.
your workstation is setup to have long
• The seat length should not be
lasting benefits. While each person and
too long/short (there should be
each workstation are individual there are
approximately two fingers between
some general guidelines which should
the back of your knees and the front
be followed when working from home.
of the seat base). • The back rest should support your
General guidelines are as follows: • Elbows
need
to
be
bent
whole spine. to
90-degrees; forearms should be
• The distance from the screen should be approximately arm’s length.
approximately horizontal with the
• The top of the screen should be
desk (elbows can hang off the desk
approximately one third above your
slightly).
eye level.
DISCLAIMER
GREAT HEALTH GUIDE | 27
Fitness
Hopefully, you will be able to implement
Correct Ergonomics is a very important investment into your health.
these guidelines. If not, speak to your
If the desk/chair height can be adjusted
physiotherapist who should be able to
the problem is easily solved. If the
do an ergonomic assessment of your
height cannot be adjusted, we strongly
home workstation via Telehealth where
recommend investing in one which can.
the health professional can view your
After all no one knows how long we will
working area remotely.
continue working from home, so this is
• Use a portable mouse. Some other things to consider are: • Your screen and keyboard should be centrally aligned. • There needs to be enough storage space on your desk for commonly used objects. • You shouldn’t have to twist/bend to get things which you often need for work. • There needs to be adequate lighting in the room.
Some of the most common obstacles we experience when doing ergonomic
a really important investment into your health.
assessments of the home workstation for our patients are, that the desk which is
Margarita
being used is too narrow, hence it does
Physiotherapist
not allow the person to have the forearms
Pilates, SCENAR
resting on the desk. Sometimes the desk
evidence-based techniques, including
is too high/low which does not allow for
Real Time Ultrasound and McKenzie
the screen to be at eye level. Another
Treatment.
common issue is the chair being too
sports injuries, women’s health (including
high/low, as a result of which the person
incontinence) and gastrointestinal issues.
cannot ensure a 90-degree bend at their
Margarita may be contacted via her
hips, knees and ankles.
website.
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Gurevich and
is
Senior
uses
Clinical
Therapy &
Margarita
other
specialises
in
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DISCLAIMER
Mindset
GREAT HEALTH GUIDE | 29
The
Strength
Accountability of
Kathryn Dodd
Mindset
H
ave you ever wanted to do something great but were so incredibly scared about the very
thought of taking action? Perhaps you have a habit or two that you know are really not good for you, and no matter how hard you try, the habit remains. If you relate to either of these scenarios, or others like them, then this article has been written just for you. Sometimes when faced with challenges or something we know we need to do, the feeling of resistance to take action can be incredibly strong – sometimes even paralysing. Often, in this scenario people don’t act. Very soon, other things deemed as ‘more important’ start to drown out those action plans until they become a pipe dream. How would things change if someone who you highly respected and wanted to even impress, was going to ask about your progress? This is the strength of accountability, and it’s a powerful force that can help a person act even in the face of incredible resistance and opposition. In fact, accountability is so valuable that it can lead people to
Accountability is the glue that ties commitment to the result. - Bob Proctor
praise. Similarly, people whose integrity is so highly valued, will do anything to ensure they keep their word. So, if you really want to do something great and are finding resistance in some area of your life, then decide to be accountable to someone you trust and respect. That’s the strength of accountability, and this article will assist you in taking the next powerful steps to being accountable and taking action. Accountability–what to consider first.
follow through, gain momentum, all of
Strong
which leads to the wonder of creating
includes a number of important factors
new, empowering habits.
which will greatly assist you in your quest.
The interesting issue here is that when a person is accountable to another, there can be an in-built need for connection and DISCLAIMER
and
effective
accountability
Things to consider include: 1. Finding a person who you trust and respect. GREAT HEALTH GUIDE | 31
Mindset This is particularly important since not all people will encourage you or celebrate your
goal. Some
people
can
feel
threatened by others who have goals and may even mock you and your efforts. So be particularly careful in selecting a person you trust. Thus, it may be necessary to find an accountability person outside of your regular circle of friends. 2. Giving them permission to ask about your progress. The golden key to the whole accountability process is to allow your accountability person to ask you the hard questions about your actions and progress. This needs to be done regularly each week or fortnight. If you haven’t completed your committed actions, then they must ask you why. They need to hold you to a high standard if you truly are going to benefit from being accountable to someone and ultimately see your goals come to life. 3. Be willing to take responsibility for your actions and not make excuses. There will always be reasons and excuses for not taking action. Ultimately, you will need to decide how to take action consistently despite the distractions in life–and yes, we all have them. If an excuse does happen to cross your lips, then ensure you have given your accountability person permission to challenge you
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Mindset about this. It will really benefit you and
higher standard. After all, your goals are
your attainment of your goals.
not only about you but also about all of
4. Committing to the completion of your goal in a desired timeframe. This is critical to accountability since a
the people who benefit from the person who you’re becoming, and those things that you will contribute to the world.
goal without a date can potentially extend on for weeks/months and years, and thus may never happen. Always have a goal and then break that goal down to smaller more manageable tasks. E.g., a yearly goal will be broken down into quarterly actions and monthly, weekly, and daily actions. Then when you meet with your accountability person, you can discuss weekly goals. This will keep you on track. 5. Take action and celebrate. Remember, once you have followed through, it’s so important that you celebrate. This is one of the exciting aspects of being accountable to another person where each week you can report back your actions from the week and then look back together to see how far you have come. Celebrating action is also important since sometimes results can be delayed. So, just taking the action is a celebration in itself particularly when it seems challenging.
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 solid platform to consult with her clients to help them overcome limiting mindsets,
So, if you have some big goals and don’t
discover solutions, build strategic plans
know how to step into them or make
which lead to transformational results.
them come to life, then I encourage you
Kathryn may be contacted via website,
to find someone who will hold you to a
Facebook, or YouTube.
DISCLAIMER
GREAT HEALTH GUIDE | 33
Mindset
Uncovering
your
Terry Sidford
34 | GREAT HEALTH GUIDE
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Mindset
TO
uncover your truth and
confident in your accomplishment and
face it takes an act of
needed their acknowledgment. It wasn’t
bravery. It takes courage
that they didn’t care.
to see everything for what it is. Have you ever heard the phrase, “What you resist persists?” It is a fact of life that what we cannot confront, controls us. Here is an example from my youth. I was incredibly afraid of cliffs. When we were driving on a road close to a cliff, I felt nauseated. As I grew up, I was able to look at the cliffs and eventually look down the side of the cliff. I became less fearful the more I was able to confront my fear. When you find yourself stressed or anxious, it could be that you are not able to uncover the truth of what you are feeling or believing. I work with my coaching clients on being aware when something doesn’t feel right. Usually, they are not
There is nothing more powerful than uncovering & speaking your truth. It is critical that we uncover the truth of our feelings, attitudes and beliefs. Even more important is uncovering the truth of WHO you are and WHAT your purpose is. You are the only one that can figure this out. Uncovering your truth is the key to happiness and fulfillment. I will give you a few tools that might help you uncover the truth for you. 1. Take time to be quiet or meditate.
honoring their values, or truth or they are
Notice
letting others step on their values or truth.
attitudes and feelings. Ask yourself if
There is nothing more powerful than uncovering and speaking your truth. There is less chance of miscommunication. It is
your
thoughts,
beliefs,
they are true. If they are not, then ask, “what is true?” Take the time to hear the answers.
laser clear, to the point and believable.
2. Make an intention to speak only the
For example, you might be upset that
truth with grace and compassion.
your partner did not acknowledge a
Take a day to practice this. Make sure
big accomplishment you made. If you
there is no judgment of yourself, just
uncovered the truth you might find out
learning and observation. The first
that it was because you didn’t feel 100%
step is to be aware.
DISCLAIMER
GREAT HEALTH GUIDE | 35
Mindset 3. Write down what scares you about
bravely let yourself be seen, it will bring
speaking your truth. Remember that
you confidence and fulfillment. The more
what you cannot confront continues.
you uncover and speak your truth, the
Practice confronting things that are
more you will communicate with grace
uncomfortable. You might surprise
and confidence and inspire others to do
yourself and find it is easier and more
the same. Now more than ever, let’s come
empowering than you ever thought
together to be united, seen, loved and
possible.
respected.
4. Lastly remember that uncovering your truth will set you free. In conclusion, uncovering your truth is
Terry Sidford has been a certified life
a process and worth the effort. It takes
coach in the United States for the past 15
courage and vulnerability to speak from
years and has assisted scores of people in
your heart, especially if you feel you
achieving their dreams. More information is
might not be understood. When you
available from Terry’s website.
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Rela ionships DISCLAIMER
GREAT HEALTH GUIDE | 37
Should I
Stay Go? or
Leanne Kanzler
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Relationships
S
ome people say that if you are
can’t see their own), and so they can’t
in an uncomfortable situation,
encourage you in a positive way.
you might as well just stay there
because you don’t know what could happen if you move on. It could be worse. It is out of a sense of fear that people remain somewhere they don’t want to be. This
is
The problem with staying with your current situation, is that you could be missing out on an amazing opportunity or a great learning experience. It could even mean that you are putting yourself at risk, physically or emotionally.
true
for
workplaces,
living
arrangements,
or
relationships
such
as friendships or partners, even family. Imagine that you are in a relationship where you fight frequently, endure a lot of hurt, the sex is passionless, but you love your house and the money that you earn as a couple. You are really unhappy. Then you talk to someone who can only see that the money is OK, and they say some comforting words, ‘It’s better to stay, at least you know what to expect, and you do have the best holidays’. That does not validate how you are feeling at all. In fact, it says more about the person
Just because someone else cannot see your reality does not mean they are right. Sometimes we have to dig deep and really honour ourselves to make a change. A change could mean moving on or making internal shifts. What can you do to improve your position? Whenever we are unhappy it is important to look at what you CAN do to make a difference. It might mean you need to get professional help to guide you and help you to learn how to manage your thoughts, or change your daily habits with food or exercise, or maybe even upskill.
who made the statement than it does
Taking time to reflect on who you are and
about your situation.
what you truly deserve in this lifetime is
Be careful who you trust to help you.
important. Do you really want to waste your time and energy being trapped
It is important to be mindful of who you
where you are not happy? Or do you
speak to when you have a problem such
want to take the time to learn how to
as this. Some people won’t want you to
move yourself into an environment that
move on, others won’t have the ability
works for you? You may be thinking that
to see your true worth (because they
you can’t make a change, but you can.
DISCLAIMER
GREAT HEALTH GUIDE | 39
Relationships she might get neighbours just as bad. She worked on her own anger and everything changed. • A 32-year-old man was in an abusive relationship. His partner told him that no one would love him like she did. However, he came to understand that it was abuse, learnt how to stand up for himself and left. • A 55-year-old man bullied at work thought he could not find another job because he was too old and too ‘damaged’. He realised that he had valuable qualities and found a new job paying more, with a great team of people. The list is endless. When we do the work on ourselves everything around us changes. The fear is inside of you, and it is that which keeps you trapped. Be mindful that you can choose a better life because you deserve it.
Leanne
Kanzler
Is
the
Principal
Psychologist at Reconnect Wellness
Centre. She has trained in a variety of Here are some examples of how a mindset shift can make all the difference.
modalities and is also a certified Life Coach. Leanne’s approach is to look forward whilst releasing the trauma of the past. Check out Leanne’s signature
• A 60-year-old lady living next door
program After The Divorce, A guide for
to an abusive younger woman. Her
Men and connect on Facebook, or visit
friends told her that if she moved,
her Website.
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The Secret Power of
Apology Dr Matthew Anderson
DISCLAIMER
GREAT HEALTH GUIDE | 41
Relationships
D
id you know that the powers of an apology are found in two amazing secrets?
Secret One: An individual who is unable or unwilling to say, “I was wrong, I made a mistake”, is
basically
unfit
for
an
intimate
relationship. I realize this statement may sound harsh, but it is perfectly accurate. Here is why.
Saying you are sorry requires both courage & vulnerability. Eventually, intimacy will cease to exist and the love that once flowed so beautifully between partners will stop. The end of this flow will manifest in a vast variety of
All intimate, deeply loving relationships
ways which can include loss of emotional
require trust, openness and especially
intimacy, loss of romance, loss of sexual
vulnerability to sustain a healthy flow of
energy, an increase in resentment, hurt,
loving connection.
anger, resignation, boredom, depression,
However, everyone makes mistakes. We
and finally divorce.
even make mistakes that hurt or anger
Individuals who ignore this secret will
the ones we love. When we hurt the one
always suffer the deterioration of their
who we love, the open door of that love
loving relationships. If you are unable to
begins to close. If we can authentically
offer authentic apologies to your love
apologize and make amends, we do
partner, you are doing real damage to
our part in making it safe for the door to
your intimate connection and are missing
open more fully.
out on the true joys of what you could
If we refuse to admit our wrong and
have together.
say a true and heart felt apology (which
If you are in relationship with someone
includes a new commitment to change
who cannot admit making mistakes
the hurtful behavior), we add to the
and will not apologize, you need to
destructive effect of the original mistake.
find professional help for both of you.
Then the love-door in our partner closes
If you decide to helplessly tolerate this
even more. That person will retreat and
unsatisfactory behavior, you will most
begin to build a wall, which will become
often build resentment that will eat away
larger with our every refusal to admit
at your own heart and wellbeing and
the mistake.
further damage your relationship.
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Relationships
Secret Two:
not to seek perfection, but to make it safe
The ability to say, “I made a mistake, and I am truly sorry”, will actually increase your own lovability and strengthen your relationship with your partner. Open heartedly admitting a mistake and saying
to be vulnerable, admit our fault and offer our best intention to make it better. Then the doorway to intimacy will open even more and the real gifts of deep love will nurture and expand the relationship.
you are sorry requires both courage and vulnerability. It is proof to your partner that your love is greater than your need to protect your ego. In this sense, every mistake becomes an opportunity to become a greater person in the eyes of your loved one and a model for healing behavior
when
things
are
difficult
between you. Develop Genuine Reflection:
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
Since we all periodically make mistakes
of Romance’ and he may be contacted via
and hurt the one who we love, our task is
his website.
DISCLAIMER
GREAT HEALTH GUIDE | 43
ids Ma ers
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Is Bedtime a
Battlefield? Kim Corley
DISCLAIMER
GREAT HEALTH GUIDE | 45
Kids Matters
If
bedtime is a battlefield, take heart,
And this is why our children test us. They
you’re not alone. But just because
want to feel safe. They want that belt to
it happens to all parents at some
hold. That happens when the rules are
point, it really doesn’t have to be that
still the rules and the expectations stay
hard every single night. Let’s look at why
the same, even when these are tested.
it happens and what you can do about it.
Hold firm and watch them settle down at
Why do they test us so? If bedtime with your child has turned into to a bit of a battle that lasts for an hour or so, chances are you’re being tested. This testing often starts in toddlerhood, but it can continue well into school age, if you let it. And playing bedtime battlefield is just too hard when you are also tired.
bedtime. As a parent, you are the safety belt on your child’s rollercoaster life. Is that enough to stop all the bedtime battles? Maybe. Or maybe not. Humans are complex creatures. Your child also loves your attention. Power and attention. It’s no secret that all children crave power
Rest assured, testing is a normal part
and attention – and bedtime is their chance
of being a child. This is how your little
to receive it from you; especially if they
one, or not so little one, finds out where
haven’t seen you sufficiently during the
the boundaries are and knows what is
day. Any attention is attention, so if their
expected of him or her. So, test you they
frequent requests for water, or a toilet trip
will. But that doesn’t mean that you have
or they’re hot, or cold, or there’s a spider,
to pander to every whim they have. Even
or a shadow, or a monster, or they forgot
if it initially seems that way.
to pat the cat – or heaven forbid, lost their
It really is a rollercoaster ride! I often use the analogy of a rollercoaster to explain the testing children display in toddlerhood, or when they’re anxious, or in the teen years. When you get on a rollercoaster there is a safety belt - and
cuddly… the list is endless. If any of that behaviour gains your attention – then that behaviour will continue. Simply because you’ve given it attention – it becomes a fun game. But what can you do about it? Beating the bedtime battlefield.
most of us test this safety belt before the
While you may not be able to stop all the
rollercoaster starts. We’re not testing the
testing, chances are you will be asked for
belt in the hope it will move or break – we’re
‘one more book’, or ‘one more cuddle’ –
testing it in the hope that it stays secure.
you can ensure it blows over very quickly
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Kids Matters • Plan in advance: Prepare to be
by following these tips: • Time bedtime correctly: If your child is under tired or overtired there will be a lot more attention seeking. • Keep
that
consistent:
bedtime Tighten
routine up
the
boundaries and stick to your guns. You may get more playing up initially, but it will settle down when your child knows what to expect.
tested and know what you will do in that circumstance. Have your limited choices pre-planned. Know what you need to repeat until your child understands it. And then follow through. Follow these tips and you’ll find the bedtime battles blow over and peace will reign once more.
• Allow limited choices in the
These tips have been written on the
bedtime routine: Use ‘this or that’
premise that your child is at ‘that’
options to give your child that sense
developmental stage, but also that your
of control and autonomy they crave,
child knows how to settle themselves to
but on your terms.
sleep, which is important as they grow
• Be prepared: If you child always
older. If they can’t do that, then there
asks for water, have them keep a
will be more anxiety in the picture, and
water bottle in their room. If they
probably more testing than usual. If you
need to go the toilet, make sure
need a little more help – there’s no harm
that this is part of their bedtime
in reaching out. There’s nothing I like
routine. Have the PJ options ready
more than helping another parent get
to go before you start the bedtime
their peaceful evenings back.
routine. Know where their cuddly is! • Be clear on what you expect your child to do at bedtime:
Kim Corley is a certified baby and child
Be prepared to repeat this until
sleep consultant with a Bachelor of Science
they understand it. A visual chart
in psychology and pharmacology. She is
outlining the expectations can be
also a Mum who believes in the healing
really helpful too.
power of sleep and has helped numerous
• Stick to those rules: Make them
families solve their sleep issues over the
black and white. Don’t change them,
years. Book a free call to learn more about
even though there will be times
her sleep packages: You can contact Kim
when you’re tempted.
via her website.
DISCLAIMER
GREAT HEALTH GUIDE | 47
© 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).
