Great Health Guide: May/June 2021

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).

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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

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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

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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.

28 | GREAT HEALTH GUIDE

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).