WHOLE BODY GRATITUDE
WHY THE FUTURE BELONGS TO THE HAPPY
Understand how choosing happiness can create a kinder, more tolerant world
Dr Jenny Brockis
11
HOW TO CARE FOR YOUR HEART
Know how you can prepare to avoid the risk of heart attack
Dr Warrick Bishop
5 STEPS TO CREATE BALANCED MEALS
Learn about the benefits of a balanced, nutritious meal
Kirsty Seward
07 16 21
PHYSIOTHERAPY FOR METABOLIC CONDITIONS
Find out how physiotherapy can overcome metabolic disorders
Carrick Dalton
Kirsty Seward
24
PELVIC GIRDLE PAIN IN PREGNANCY
Discover tips on managing lower body pain in pregnancy
Yvonne McKenny
32
THE UNKNOWN IS OUR FRIEND
Know how to handle the unexpected and find happiness in the face of the unknown
Terry Sidford
CHILDHOOD SNORING AND BEHAVIOUR
Find out how sleep disorders can often be misdiagnosed as ADHD
Dr David McIntosh
36 28
WHOLE BODY GRATITUDE
Do you know the benefits of gratitude? Learn about gratitude here.
Dr Suzanne Henwood & Sarah Carruthers
SIMILARITIES & DIFFERENCES IN A NEW RELATIONSHIP
Discover how sharing our lives with each other creates trust & understanding
Mellita Bate
41 45
BARRIERS TO SPORTS
PARTICIPATION FOR GIRLS
Giving girls support & encouragement to enjoy healthy levels of exercise & activity
Jane Kilkenny
FOUNDER + EDITOR-IN-CHIEF
Kathryn Dodd
DEPUTY EDITORS
Dr Helen J. Dodd
Dr William A. Dodd
LEAD DESIGNER
Oleksandra Zuieva
DESIGNERS
Belhamra Mehdi, Belinda Nelson
CONTRIBUTING WRITERS
Mellita Bate, Dr Warrick Bishop, Dr Jenny Brockis, Sarah Carruthers, Carrick Dalton, Dr Suzanne Henwood, Jane Kilkenny, Dr David McIntosh, Yvonne McKenny, Kirsty Seward, Terry Sidford
CONNECT WITH US:
In this edition of Great Health GuideTM there is an outstanding article written by one of our regular authors. It is titled Why the Future Belongs to the Happy. It explores ways to sustain happiness and how happiness affects your life in many and various ways.
But what is happiness exactly? Definitions vary but we believe that happiness is a range of pleasant emotions that can be described as joy, excitement, contentment and satisfaction.
Is happiness like a beautiful butterfly that flits up and down before landing for just a fleeting moment on a stunning flower? If happiness can be so fleeting then how can we sustain the happy moment? If we add together many happy moments will this sustain happiness? These questions have been pondered by many people over many centuries.
GHG author, Dr Jenny Brockis writes, “Sustainable happiness starts by seeking out more positive emotion… seeking out more positive moments will lead to more positive consequences and sets up a positive feedback loop.”
“Experiencing more positive emotions leads to sustainable happinessandhasapowerfuleffectonyourhealthandwellbeing.”
SUBSCRIBE:
W: www.GreatHealthGuide.com.au
P: +61 (0)7 3394 8263
E: CustomerCare@ GreatHealthGuide.com.au
Some of these effects on your health include longer life, improved immune system, recovering from stress more rapidly, lowering blood pressure and reducing the risk of depression. Simple practices to build happiness into your life can include remembering past happiness, doing things that you love, being grateful for your life and those you love, knowing that you are loved, giving generously to others and showing kindness.
One good reason to be cheerful is that happiness makes you healthier. Enjoy your life, be happy, helpful and filled with hope. Until next time
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).
You’re ambitious, highly skilled and focused, but perhaps that breakthrough seems to be just beyond you. What’s preventing you from making progress? Or perhaps you feel you’ve lost that flare you once had.
At Being All You Can Be, we believe that greatness is in every person. We specialize in human potential and delight in partnering with our clients to see them move beyond excellence.
Kathryn Dodd, Human Potential Consultant
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.
Dr Jenny Brockis
The science of happiness has revealed happiness to be essential to enabling you to fully thrive. While happiness itself can be fleeting, it is the deeper aspects of happiness associated with joy, serenity and contentment that set you up for longerlasting health and wellbeing. Is happiness something you dismiss as being too soft and squidgy to be taken seriously?
What if happiness could be sustainable?
This is not a pipe dream. The research suggests there is great potential for this to become part of our daily lives in just the same way as we seek sustainable food sources, energy, and clothing.
Dr Catherine O’Brien from Cape Breton University has defined sustainable happiness as:
“Happiness that contributes to individual, community or global well-being and does not exploit other people, the environment, or future generations.”
In other words, it’s about creating wellbeing for all.
As we move into the post-Covid era, this is the time to seize the opportunity to make it a greater reality – and create a kinder, more tolerant, and equitable world through the choices we make. Sustainable happiness starts by
seeking out more positive emotion.
This shifts your psychology to want to seek out more things that you can see or believe will lead to more positive consequences and sets up a positive feedback loop. This is not toxic positivity where negative emotions are ignored or suppressed, but an active process to nudge your happiness set-point upwards.
Experiencing more positive emotions leads to sustainable happiness and has a powerful effect on your health and wellbeing.
1. Happiness protects you from heart disease.
Being happy is linked to lower blood pressure, lower heart rate and better heart rate variability reducing you risk for developing heart disease.
2. Happiness strengthens the immune system.
Happier people are less at risk of succumbing to the latest virus doing the rounds, recover more quickly and have a better immune response following vaccination. Being happy will help you get the most out of your annual flu jab.
3. Happiness helps you manage stress better.
Happier people have 23% lower cortisol levels and recover more quickly from stressful events.
4. Happiness keeps those aches and pains away.
Positive emotions help mitigate your experience of pain meaning it’s easier to deal with arthritis pain or chronic pain.
5. Happiness can extend your life. Happier people live longer with a 35% lower mortality rate compared to their unhappy counterparts and reduces the problems associated with frailty in older people.
6. Happiness can reduce your risk of depression.
Maintaining a positive outlook on life, and feeling satisfied with what you have, reduces your risk of mental illness. Elevate your happiness with small positive practices. There’s no prescription as to what works the best. This is where your experience of what has worked makes the difference. Here are some examples:
1. Show an attitude of gratitude.
Showing your appreciation to a person is a shared gift. Reconnect to positive memories of places, people and events and express your gratitude through journaling, a letter, or silent mental thanks to boost hope and optimism.
2. Do random acts of kindness
Focusing your attention out and helping
when you perceive the need, not in the expectation of reward but because you care, makes you happier, more generous, and prosocial. It does the same for the recipient. Every gesture and act matters.
3. Hang out in good company.
As social beings we thrive in the company of those we like, who see and believe like us too. Togetherness elevates a sense of belonging, a fundamental human trait as important as having access to food and shelter.
By Dr Jenny Brockis.
4. Don’t take yourself so seriously. Life and work can be a challenge. But that doesn’t mean you have to stay dark and gloomy all the time. Choosing to lighten up, to see the funny side of a situation, to laugh at yourself helps to lower your stress and put you in a more positive frame of mind.
Best-selling author Dr. Jenny
Brockisdraws on over thirty years’ experience as a medical practitioner & board-certified lifestyle medicine physician. It covers common issues such as:
• Loneliness, stress, relationship breakdowns
• Loss of social connection & mental health issues.
Readers learn how to:
• Achieve happiness by engaging emotions & mindfulness
• Harness your biology for better energy, resilience & mood
• Enrich your relationships with compassion, respect & courage
• Allows you to take full control of your life.
Thriving Mind empowers readers with the tools & strategies to reclaim humanity & happiness.
5. Involve yourself in something good for the planet.
Being involved in waste reduction, joining clean up operations in parks and beaches provides you with a sense of contributing to something bigger than yourself, and that feels great.
Sustainable happiness is an opportunity to do more for your own health and wellbeing, for others and for the fragile planet we live on.
Happy, healthy people and a healthy world, what could be better than that?
Dr Jenny Brockis is a workplace-based health consultant, lifestyle medicine physician and author of Thriving Mind
– How to Cultivate a Good Life (Wiley) is now available via her website.
It is up to you to know how to care for your heartyou only have one.
Coronary artery disease remains the biggest killer in the Western World despite significant advances in the understanding, diagnosis and management of the condition. Knowing how to care for your heart is most important as significant suffering could be avoided with simple maintenance. If you have already had a heart attack, you will have a cardiologist and you should be seeing your local GP for ongoing monitoring. It is important for you to check that you are taking the right medication and that you are receiving follow-up to evaluate your progress. It is important to ensure that medications are adjusted, blood pressure checked, cholesterol levels measured and general maintenance attended to.
It’s a different story if you have not had a problem with your heart, but you can certainly engage in prevention behaviours to circumvent the development of a heart problem.
So, what can you do to reduce your risk of a heart attack?
1. Decide to look after your heart health. This is important. It is easy enough to say that you will take care of your heart, but unless you make a decision and commit to follow through, you are kidding yourself.
2. See your general practitioner. Your GP will check your blood pressure, blood sugar, lipid profile (cholesterol levels) and will also ascertain the general
state of your health. In addition, they will provide you with general guidance and most importantly, they will bring you back for follow-up to check your progress towards reducing the risk of heart attack.
3. Make small, sustainable changes. It is simply not realistic to go from couch potato to Olympic athlete. If the changes are not realistically manageable in the longer-term, then you simply won’t sustain them! Instead, make small changes by speaking with your GP, who will help guide you to set realistic, sustainable goals that will help your heart health in the long-term.
4. Just do it. If you are advised to change your lifestyle or to commence medication for blood pressure or high cholesterol, it will be because your doctor believes that these changes will make a difference to your health. Therefore, you need to commit to making these changes.
5. Ask the experts. If you have questions or are unsure about advice, please make an appointment with your GP for a consultation and discussion about your heart health. My experience is that increasingly more patients these days seek help from ‘Doctor Google’, but this information can be unreliable and there is no way to ensure that this information is even relevant for you.
6. Need more information? Modern technology has evolved so much that we can now look at the arteries of the heart using CT (or CAT) scanning. This is a fairly newdiagnostictool and it is not yet part of any formalised guidelines within Australia. Nevertheless, the scan can look inside your arteries and pinpoint where any plaques may be present and if there is narrowing or blockage of the arteries around the heart. The test provides invaluable information in certain situations and it can be useful for the individual and doctor to tailor their treatment.
The questions that imaging of the heart arteries can help to answer are:
1. ‘My cholesterol is high, is there build up in my arteries?’
2. ‘I have a family history of heart attacks, should I be concerned?’
3. ‘My doctor says I should be on a statin, but do I really need one?’
4. ‘I’m on a statin, but I suffer side effects. Do I really need a high dose, or would a lower dose be OK?’
7. Manage your future cardiovascular risk. Heart imaging is not yet a routine test for measuring your heart attack risk and is therefore not covered by a government rebate. However, some patients choose to have this heart scan and pursue this extra information, so that they can make important decisions about managing their future cardiovascular risk. If in doubt, make an appointment to speak to your GP. It is up to you to know how to care for your heart - you only have one.
Dr Warrick Bishop is a cardiologist with special interest in cardiovascular disease prevention incorporating imaging, lipids and lifestyle. He is author of the book ‘Have You Planned Your Heart Attack?’, written for patients and doctors about how to live intentionally to reduce cardiovascular risk and save lives! Dr Bishop can be contacted via his website.
The fundamental focus of this book is:
• primary preventative cardiology by using much earlier intervention than traditionally undertaken
• re-evaluation of our approach to primary prevention
• managing the individual rather than the population
What if we could be forewarned about, or prepared for, a potential problem with our coronary arteries?
$29.99 for Digital Audiobook
Dr Kirsty Seward
Are you wanting to feel more energised, vibrant and satisfied after eating? Plus wanting to find your happy weight, reduce cravings and start eating ‘healthier’, but have no idea where to start? The answer could be as simple as being intentional about balancing your main meal plate.
Protein:
Protein is an essential component of the diet and is the primary nutrient for muscle growth and repair. The human body needs protein to grow, develop and increase strength. Protein also helps you to feel satisfied and full after meals – assisting with appetite regulation. You should aim to include a variety of lean protein sources in your diet.
Healthy fats:
First here’s a quick rundown on the key food groups that you should aim to include in your diet and why they’re important.
Carbohydrates:
Carbohydrates are an essential nutrient of the diet as they are the primary and often the only fuel source for many of our vital organs, including our brain. Carbohydrates play a number of key roles in our body; they assist with fluid balance, maintaining concentration, muscle recovery, increasing lean muscle mass and provide our body with the energy needed for exercise and movement.
Fats are also an essential part of a good quality diet. They are a great energy source for our body, and play a role in healthy skin, keeping our hormones in check and good brain health. Adding healthy fats to meals also helps you feel more satisfied after a meal.
‘Free’ veggies:
‘Free veggies’ are vegetables that we don’t count in our calories or macronutrients.
‘Free’ veggies are an excellent source of vitamins, minerals, antioxidants and fibre. They add variety, colour and flavour to meals. Energy (or calorie) balance is important and free veggies are lower in calories - ‘Free veggies’ are so low in calories that they have very little effect on your weight, which makes them ideal for filling you up and adding bulk to meals.
A balanced meal will make you feel satisfied after eating.
Now here’s the steps to build a balanced main meal. Choose one ingredient from each section:
1. Choose one low GI source of carbohydrate (aim for this to take up ¼ of your plate). For example:
• 2 slices of bread
• ½ cup cooked brown/basmati rice or Quinoa
• ½ cup cooked pasta
• ½ cup corn kernels or 1 medium corn cobb
• 1 wholemeal wrap/mountain bread
• 4 x Vita-wheat crisp breads or thin rice cakes
• 1 piece of fruit
• 2/3 cup legumes/beans
• 1 medium potato or 1 small, sweet potato
2. Choose a lean source of protein (aim for this to take up ¼ of your plate or approx. the size of your palm). For example:
• 120g lean red or white meat
• 100g salmon or tuna (100g)
• 100g white fish (110g)
• 2 large eggs (2 large)
• 150g tofu soft/firm (150g)
• 50g tempeh (50g)
• ½ cup reduced fat ricotta cheese
• ½ cup reduced fat cottage cheese
3. Add ‘free’ veggies (aim for 1-2 cups or ½ the plate). For example:
• Vegetables such as green beans, peas, broccoli, Brussel sprouts, carrot, spinach, beetroot, pumpkin, celery, lettuce, tomato, cucumber, zucchini, capsicum, onion, mushrooms, cabbage, Bok choy, cauliflower, eggplant, choko & asparagus.
• Fruit such as passionfruit, lemons/ limes, strawberries, blueberries, raspberries & blackberries (fresh or frozen).
4. Add a serve of healthy fats. For example:
• 2 tsp. extra virgin olive oil
• ¼ medium avocado
• ¼ cup nuts (almond, cashews, peanuts)
• ½ cup peanuts
• 2 tbsp. chia seeds
• 2 tbsp. sunflower seeds
• 1 tbsp. nut butter
Note – healthy fats can be added during cooking such as oils, or after as a topping such as avocado, seeds etc.
5. Add flavour. For example:
• Herbs, spices, seasonings, lemon or lime juice.
So now it’s your turn, you have the steps, get creative and create your own balanced meals. Have fun and enjoy!
Dr Kirsty Seward is a Behavioural Scientist, Dietitian and Body Image Coach, with degrees in BNutr.Diet (2012) & PhD Behav.Sci. (2019). Founder of ‘Dr Kirsty Seward’, located in Newcastle, NSW. Kirsty hast 10 years’ experience in the nutrition and fitness industry and offers online 1:1 and group coaching services and online self-paced courses. Kirsty may be contacted here.
Our metabolism consists of numerous biochemical processes within the body, each with their own role to play whether that be to reproduce, grow, respond to the environment or repair damage within our bodies. All of them are essential to our ability to function normally and sustain life. When metabolic function is altered within the body and our ability to regulate the processes becomes impaired, this results in either too much or too little of these chemical substances being produced in the body and this is known as a metabolic disorder.
cells (anabolism). These two biochemical processes are continually performing a balancing act with each other and represent our overall metabolic function. Conservative management of metabolic conditions vary on a case by case basis. However, lifestyle modifications such as the implementation of physical therapies can produce a number of positive outcomes. The primary outcomes treatment differs between conditions and individuals; however, physical therapy is a crucial component of any management program for individuals with metabolic conditions. Some metabolic disorders include Gaucher’s disease, Adrenoleukodystrophy and Diabetes.
1. Gaucher’s disease is known to adversely affect the skeletal system and the structural integrity of the bones in our body, so a program centred around weight bearing activities to help minimise bone mineral density loss is going to be a priority.
Metabolic conditions can vary in nature and affect our ability to break down larger molecules into energy (catabolism) or our ability to consume energy to build new
2. Adrenoleukodystrophy is a condition that damages the myelin sheath of nerve cells in the brain and unfortunately has no cure, so the primary focus of any physical therapy treatment plan is to help slow the disease progression. This can include prescribing wheelchair based
If metabolic function is impaired then metabolic disorders can occur.
exercises to help relieve muscle spasms and reduce rigidity of the musculoskeletal system.
3. Diabetes is most prevalent and well known metabolic condition. The numbers worldwide are estimated to be in the hundreds of millions. For diabetes, our primary focus is going to be on blood glucose management. However, it is important to note that with diabetes, and many other metabolic conditions, there are numerous other associated co-morbidities that often appear hand in hand with each other. For example, one of the benefits of undertaking exercise is to help manage and regulate blood glucose and insulin levels. This also assists in the management of other associated comorbidities such as obesity and cardiovascular disease.
By implementing a robust physical therapy plan that has both aerobic and resistance based components, we are able to prevent and manage the onset of associated pathologies such as neuropathies, back pain and arthritis. A combination of both strength and aerobic exercise is a key component of any exercise program to help reinforce the positive changes made, such as insulin sensitivity, blood glucose levels,
aerobic capacity, muscular strength and endurance. Ensure that variety is implemented throughout various modalities of exercise to help promote longevity of participation and to allow for different thresholds to be targeted to help assist glucose uptake and utilization as well as lipid, cholesterol and triglyceride levels.
Physical activity should be performed for at least 30-45 minutes every day at a moderate intensity and this can be split throughout the day (e.g. 3 x 10-15 minute bouts). It is important to drink plenty of water to remain hydrated and to ensure carbohydrates are either eaten or readily available pre and post workout to prevent the onset of hypoglycaemia.
Exercise Physiologist Carrick Dalton has a keen passion for the body and its functions and is continually looking for ways to increase his knowledge and skill base for the rehabilitation, and prevention of, injuries and conditions. Carrick has previous experience working with various sporting teams including Melbourne United in the NBL. He may be contacted at Health Point Physiotherapy website.
There are so many wonderous changes that a woman’s body undergoes during pregnancy to accommodate, grow and deliver a child. Unfortunately, for many, pelvic girdle pain (PGP) can be a painful biproduct.
The prevalence of PGP and/or Lower Back Pain during pregnancy is estimated to be 50%, with as many as 20% of pregnant women experiencing PGP that is sufficiently serious to require medical help.
The pelvic girdle comprises of 3 joints –the 2 sacroiliac joints (SIJ) at the back and the pubic symphysis (PS) at the front. Pain can be experienced at any combination of these 3 sites.
To best understand why pain is common, it is important to appreciate the role of the pelvic girdle. These joints are unlike those in our shoulders and ankles that are renown for great amounts of mobility. These joints provide a shock absorbing role and help maintain stability across the pelvis while we transfer weight from one side of the body to the other. Throughout most of our lives, these joints stay relatively and intentionally stiff. They are held snug by design via multiple mechanisms –the congruous shape of the joint lines, muscular compression and by a dense set of ligaments.
However, when you consider the incredible phenomenon of pregnancy, growing a child in utero and subsequently giving
childbirth, it stands to reason, that extra mobility will be required in this region. Therefore, in response to the influx of pregnancy hormones, a greater amount of laxity is introduced to the body that helps to accommodate more movement and stretch in preparation for childbirth. The tension of the ligamentous and muscular system previously compressing these joints, eases off. How wonderful, in theory. But herein is where the potential for pain arises.
With added laxity comes added movement and friction, as well as a reduction in stability across these pelvic joints, which can then cause irritation, inflammation and pain.
1. Two sacroiliac joints: At the very base of your back, either to the left, the right or both.
2. Pubic Symphysis: At the front of the pelvis, down low on the pubic bone itself.
3. Inner thighs, back and sides of the hip are areas that can also be accompanied by pain.
Tips on how to manage Pelvic Girdle
Pain:
1. The pelvis loves symmetry: Avoid unnecessary friction by encouraging symmetry.
• In bed use a pillow between the knees.
• Avoid single legged exercises.
• Push off and stand evenly on both feet where possible.
2. Wear pelvic girdle belt or compression tights: This gives back compressive support to the pelvis.
3. Exercise as if you were wearing a tight pencil skirt: Avoid activities with a wide stance. It is good to think about how close the knees would be if you were wearing a tight skirt and use this to limit how wide you squat, press, lunge etc.
4. Avoid sitting for extended periods of time.
5. Strengthening hips and back muscles: Encouraging good strength around the pelvis can reduce irritation and give added support.
6. Stretches and massage: May help relieve symptoms to an extent but should be coupled with a compression garment and strengthening for best effect.
7. Manage your morning for a more comfortable afternoon: Better management using the tips above throughout the day will determine how much irritation accumulates by the afternoon.
PGP can present in different areas and ways and severities. If you need help managing your pelvic girdle pain, seek the help of a Women’sHealthPhysio for customised advice and treatment.
Yvonne McKenny has B. App Sci (Physiotherapy) USYD and APPI Certified Pilates Instructor. She is a musculoskeletal and women’s health physiotherapist and a certified Pilates instructor who works at Evoker Premium Physiotherapy in Sydney’s CBD.
Dr Suzanne Henwood & Sarah Carruthers
The positive effects of a regular gratitude practice are well known. There is a wealth of research around the practice of gratitude. In the Benefits of Gratitude diagram below, there is an impressive list that all link to Happiness.
Much of the Gratitude Practice guidance is based on thinking of 3-5 things that you are grateful for and writing those down on a daily basis.
• If you were to select three benefits for you in your life, which would be most important to you?
• If you could create a gratitude practice that amplified those benefits, would you start today?
The latest neuroscience research now suggests that a few tweaks to that process can create an even more positive impact.
Here are five Top Tips to amplify the benefits:
1. Begin with a meaningful story.
Andrew Huberman from the Huberman Lab Podcast shared the latest research on gratitude in particular the concept of a meaningful story to amplify the impact.
Find a story that moves you. Something that someone did for you, or your family, during a tough time; or a story you saw
“The more grateful I am, the more beauty I see Mary Davis
on the news, that exemplified humanity. Take a moment to write down the key points about the story:
• What was the situation?
• What help was given?
• How did you feel being the receiver or giver of the support?
At the beginning of your gratitude practice, recall that story and feel it before focusing on what you are grateful for on that day. Breathe gently and evenly as you let that feeling of gratitude flood round your body.
2. Feel the gratitude at heart level.
As you now create your list of what you are grateful for today, take some time to feel into each item on the list. Notice the different feelings, take your attention to your heart area and genuinely feel the feelings, so that you can describe them (colour, size, shape, location, sounds, textures, movement etc.).
3. Sense a full body response to the gratitude.
Having made a list of items, allow your attention to move around, scanning up and down your body. Let the feelings of gratitude spread around your body so that you can feel them tingle, pulse, excite your body deep in your bones and right out to the skin surface.
As you feel the feelings spread, smile and relax, knowing the healing power they are having on every cell and every organ in your body. If you want to imagine it, even beyond your body, out into the world around you.
4. Do something as a result of feeling gratitude.
From this place, feel into your gut, deep in your belly, and sense what you would like to do in response. It might include:
• Telling someone what a difference they make in your life.
• Doing something kind for someone you know.
• Decide on that day to look for an opportunity to bring a smile to someone else.
5. Make it a daily practice for life.
Finally, gratitude, while it does have a lasting impact, it works best when it becomes a routine part of everyday life.
Initially, it may be wise to set a reminder on your phone or write a note in your diary. What is wonderful is that we can quite quickly form new habits, especially when we can see and feel the benefits of the new behaviours. So, you will find that if you commit initially to consciously perform this process, over time it will just become normal – something you do every day.
So, right now - take a moment and recall a meaningful story, then drop into the process and complete this sentence: Today I am grateful for ……. And let yourself experience this as a whole body response.
In summary, we now have incontrovertible evidence that gratitude works. It helps us take in the good and see the positive in every day. It only takes a few minutes. It begins with a choice to give it a go.
We hope we have inspired you to connect with your desire to make life a little better, for yourself and for others, and that you will begin today through developing a Gratitude Process for yourself.
For further gratitude exercises, Suzanne has recorded an exercise that you can find here.
Dr Suzanne Henwood & Sarah Carruthers are neuroscience based, integrative embodied coaches, and together, they co-founded The Luminosity Project which inspires, empowers and supports people to bring the best of who they are to everything they do—to let their light shine, creating a positive ripple effect in the world. This helps people on their journey to radical wholeness—to find the way back to themselves, each other and to source. Suzanne & Sarah may be contacted here.
This practical journal distils the latest neuroscience on gratitude and physiology into an easy-tolearn practice that helps rewire your brain for greater wellbeing, peace of mind and more effective interactions with yourself and others. It involves stimulating your Autonomic Nervous System (ANS); storytelling that activates the pro-social circuits, and taking in the good, that helps you build a daily practice that really works. A set of powerful exercises is also included to help you grow in resilience.
RRP AU$47 (paperback) AU$11 (Kindle)
Terry Sidford
hen it comes to the unknown are you comfortable or uncomfortable? For many years I was one of those people who was very uncomfortable. I thought if I planned everything it would ensure that life would be predictable and safe. I quickly learned life cannot be controlled all the time. Just when you think you have it all figured out, you will be thrown a curveball, right? The one thing you can count on is change. Life is constantly changing.
How you handle the unexpected is the key to happiness and embracing the unknown. If you avoid these uncomfortable moments in life, you may not discover new ideas, paths, and perspectives. Many times, when things seem to be falling apart, the universe is giving you a chance to see the opportunity that is presented to you in the uncertainty.
When you start to crave stepping into unknown experiences, you create magical opportunities. Think about a time when you traveled to a new place and had everything planned out to the minute and a flight was canceled, or your guide couldn't take you on the tour. You decided to wander the streets on your own and you found the most delightful little café. There you met people who will be lifelong friends. This is embracing the unknown.
It takes trust and courage to live out of your comfort zone and be in the present moment. I’m not saying do not make plans but to be open and don’t resist when things don’t go as planned.
I’ve recently had to draw from my courage and experiences with facing uncertainty. My 83-year-old mother, who lives in a memory care facility, drank a cleaning solution that was left in a soda bottle for some unknown reason. She was in the ICU for 11 days. I was with her everyday not knowing what would happen next. I had to live in the present moment and make decisions that were in front of me every day, moment to moment. I had many people trying to push me to think about the future and talk to a legal representative, but I knew that making decisions about the future would take my ability away in the moment. I had to trust the unknown and it took a tremendous amount of strength to stay present and trust myself.
In the end, I made decisions that created a miracle for my mother’s care and healing. When I thought about the future, and none of it made sense or gave me a solution, I didn’t trust myself. I felt fearful and unsure. When I stayed in the present moment, I knew what to do without question. It was instinctive and that made all the difference.
Remind yourself during times of uncertainty that you can face anything. Take time to quiet the noise in your mind and daily life by asking yourself:
• What do I see in front of me?
• What is available to me at this moment, right now?
• What do I know to be true?
• How can this moment be an opportunity?
• How can I be fully present in this moment?
When you start to embrace the unknown head on, you will surprise yourself with the gifts and wisdom that will be provided. We all are much more aware and capable of knowing what to do if we take the time to quiet the noise and hear our own voices. Make decisions from a place of trust, love, compassion, not fear or anger. See what is in front of you and life will unfold with grace, love and ease.
By Terry Sidford.
In the everyday lives of women, challenges such as relationships, money, health, and family often keep us from becoming all we imagine. One Hundred Hearts shares the deeply introspective responses to questions answered by one hundred women. You’ve probably faced adversity that made you question your ability to go on. But you did go on, and since then:
• How would you define courage?
• Was there a defining moment that made you who you are today?
• What do you want other women to know?
Through their answers, these women and their extraordinary courage come to life. The women you meet in this book display incredible courage and will inspire you to demonstrate courage in your own life on a daily basis.
Terry Sidford has been a certified life coach in the United States for the past 15 years and has assisted scores of people in achieving their dreams. More information is available from Terry’s website
AU$ 6.92 eBook
Mellita Bate
uilding a relationship with strong foundations does not need to be hard work but it does need to be intentional. Both people need to be willing to put in the effort to understand one another and build trust. John Gottman a psychologist whose work focuses on how to create stability in marriage, talks about developing your ‘love map’ in order to know each other better and create shared meaning in your relationship. The reasoning is that sharing our lives with each other, creates trust and understanding. This is why when it comes to taking that next step of commitment, it
is so important to begin talking through your relationship and values beforehand. For some it might be deciding to be monogamous with each other. For others it may be getting engaged, or moving in together, or choosing to have children. Whatever that big step of commitment is, it is a good idea to spend some time to first get to know each other’s similarities and differences, and shared values and beliefs on the matter. Lots of discussion is the key!
1. The strength in your likeness.
Being socially connected is our brain's lifelong passion so we are naturally positioned to connect and find connection. In the beginning of a relationship the new surge of serotonin means you are more focused on your similarities rather than your differences, leading to a strong sense of connection with your partner. This connection releases more oxytocin and fuels that feel good sensation. So it’s likely that you may not have been too focused on your differences when your bonding first began. Afterall, we are naturally guided to finding the similarities in our relationship to create this connection and the positive experience it creates. Hence the saying, ‘birds of the feather flock together’, though this does not mean we are only attracted to people the same as us.
Sharing our lives with each other, creates trust & understanding.
2. The strength in your differences. Another saying we’ve all heard is ‘opposites attract’ or ‘variety is the spice of life’. Being attracted to each other’s differences can be about wanting variety and experiencing something new. It can also be that the other person possesses character traits you admire, but don’t necessarily see in yourself. Or similarly, that they do not behave in ways that yourself and others around you do. Not all difference is negative. A lot of differences can be enjoyed and celebrated and can introduce you to new perspectives and ways of thinking. The main thing is
to discuss these qualities and opinions respectfully, and not get into a battle of who is right and who is wrong.
3. Resolving differences respectfully. Differences do cause tension and misunderstanding. All relationships have differences and most of them are resolvable with respect and communication. Differences can be addressed by really listening to each other, finding common ground, and experimenting with ways forward. Often enough there are certain differences which continue to create tension in a relationship. These are also resolvable and require a willingness to
understand the other person and listen deeply to their perspective. A relationship with many differences can still be deeply fulfilling and often exciting. Intentional communication, connection, and respect are key to addressing differences and having a successful, committed relationship.
4. Getting comfortable with change.
Another factor that helps us overcome difference is that we are often influenced by the beliefs of others whether we realise it or not. This type of influence often happens over time and is subtle, so we hardly notice the change in ourselves. This change is a part of social influence and is a part of living in a collective group. That’s not say you should not think for yourself or have different views, but more so, that we adopt beliefs, values, and different views as we grow, to create a greater sense of social harmony. It is also an important factor in navigating a long-lasting relationship of shared commitment, meaning, experiences, and enjoyment.
5. Getting the conversation started. You both want to take the next step in this commitment, but how to start the conversation? For most couples just starting the conversation around the similarities and differences in your
relationship and goals on your next date will get the ball rolling. If you are finding it hard to start the conversation, there are programs, services and tools that can lead you through conversations about your relationship. Creating Positive Relationships is a short online program that can guide you and your partner through conversations that will help to improve your connection and understanding of one another.
The more we can find ways to share our values, beliefs, and thoughts with each other, the more our love and commitment to each other can thrive.
Mellita Bate holds degrees in B.A.Soc.Sc. & Master of Counselling & Psychotherapy. She has worked for 25 years with couples to improve relationships. More recently she has focused on supporting people through their separation journey as the Regional Manager for Interrelate, in Greater Sydney. Interrelate is a state-wide not for profit organization that offers education, counselling, and separation support to individuals and families in person and online.
Dr David McIntosh
Angel is a 6-year-old girl who is anything but her namesake. She is tired and often cranky, tends to burst into tears from the simplest of things, has very poor attention and her behaviour is such that her parents have been advised by the school to see a paediatrician in case she has Attention Deficit Hyperactive Disorder (ADHD). The parents realise that something is not right with their Angel and start researching a bit and seeking advice from a range of professionals. there have been no infections, they won’t be taken out by the specialists. Having said that, nobody has organised for Angel to see the specialists in tonsil problems, the ENT surgeons. The dentist offers a referral to see one, which mum accepts.
The paediatrician confirms she is disruptive and meets the criteria for ADHD. The audiologist confirms she can hear OK. The optician confirms her vision is fine. The naturopath suggests it might be a sensitivity to wheat and dairy and faced with the alternative option of medication, the family give this a go but unfortunately, she is only getting worse.
They see the dentist for her 6-month check-up and the dentist notices that Angel is struggling to breathe in the chair. Her mum says she has been like that for a while and tends to walk around with her mouth open ‘catching flies’. The dentist proceeds to look at her teeth and notices some wear and tear suggestive of teeth grinding. Mum confirms she does this too. The dentist keeps probing - it turns out the child snores and is quite restless at night. The dentist takes a second look - this time past the teeth and looks at the back of the throat and notices the tonsils are large.
Mum confirms this has been noted by others and was told that kids with big tonsils just grow into them and because
At the consultation the ENT specialist considers things in more detail. Not only does Angel snore, but there are times when she may even stop breathing. She wakes up tired, wets the bed often, grinds her teeth, sleep talks and has issues with her
25-50 % of children with a diagnosis of ADHD actually have slee pdisordered breathing.
concentration and focus. The examination confirms the ears are fine, the nose is blocked at the back by large adenoids. The tonsils are so big that they are touching each other. Further discussion reveals that she will have episodes of choking on food and tends to avoid meat and prefers soft foods in general.
The ENT specialist advises mum that Angel has Sleep Disordered Breathing with probable sleep apnoea due to obstructing adenoids and tonsils. She advises mum that research shows 25-
50% of children with a diagnosis of ADHD actually have a sleep problem and sleep disordered breathing is the most common. Furthermore, she explains to mum that teeth grinding, sleep-talking and bed wetting will stop, in a high proportion of cases once the airway obstruction is fixed.
She advises that the best way to correct this is with surgery. It is fortunate that Angel does not get tonsillitis as the tonsils are already way too swollen and waiting for such infections. Mum is relieved and
hesitant at the same time and asks about whether Angel will just grow into them. The ENT specialist explains there was a study of 11000 children, including those that had sleep disordered breathing and had nothing done to fix it at the time, did often stop having their breathing problems. However, their behaviour problems persisted. In another recent study of a couple of thousand kids showed that in the group that had surgery early versus the group that had no treatment, having surgery resulted in more substantial improvements and better long-term outcomes.
Realising her child was suffering terribly, mum decided to proceed with surgery to remove the tonsils and adenoids. Angel had a rough recovery, as the specialist explained would happen, but once it all settled down, mum was dumbfounded by the changes. Angel was far more cooperative at school, had more energy and everyone commented on how she seemed to be a new child.
As the specialist had advised, the symptoms of ADHD may just be reflective of her being exhausted and tired and with the good nights of sleep that came with being able to breathe well, she was able to function better during the day. Even her eating and swallowing was better. She wouldn’t eat broccoli but hey, don’t expect miracles.
Dr David McIntosh is a paediatric ear, nose and throat (ENT) specialist with a particular interest in airway obstruction, facial and dental development and its relationship to ENT airway problems and middle ear disease. He also specialises in sinus disease and provides opinions on the benefit of revision of previous sinus operations. Dr McIntosh has written ‘Snored to Death’ and can be contacted via website.
is fixed.
Jane Kilkenny
Why are so many girls less active in sports than their male counterparts?
Research shows us that there is a very low percentage of our teenagers meeting the recommended physical activity guidelines. When it comes to strength exercise only 16% of teenagers meet the recommended three times per week, with the majority of these being males.
We are finally seeing some progress in professional women’s sport in relation to equality and recognition. However we need to address the general low participation at the grassroots level to help girls understand the physical, emotional and mental benefits of being fit and active.
1. Start a new activity.
Unfortunately there is still a large amount of stigma and social stereotypes that discourage girls from sport and exercise. The best way for girls to overcome these barriers is to break right through them! Find that extra ounce of courage to start a new activity and if you need some morale support ask a friend or family member to join in with you. The most difficult step on this journey is the very first one, after that, each day becomes easier. Just ask any girl that has taken up running, once you get over the discomfort of that very
first attempt it does get easier, and much more fun.
2. Feel the effect of endorphins.
Physical activity is essential for the healthy growth and development of both mind and body. It’s also one of the very best ways to support mental health and reduce anxiety and the best thing is that the opportunity to exercise is readily available every day. Our bodies are designed to be active and our brains produce positive hormones, endorphins, when we undertake moderate to vigorous activity. These endorphins are what changes our mood and gives us the feeling of positivity when exercising. From my own experience I can guarantee that a good run creates this every time, the classic ‘runners high’ that you may have heard about.
3. Choose the right exercise gear.
When you are ready to start your exercise journey there are a few key pieces of equipment that you will need. The right exercise gear will make your experience much more comfortable, so think about footwear, bras and clothes. Having the right runners makes a world of difference and you don’t need to spend a fortune, just make sure they are designed for the activity you are doing and they fit well. So if you want to start running grab a pair of running shoes that provide support and comfort.
4. Choose clothes for comfort & function.
When it comes to clothing there are so many options including shorts, leggings, singlets, T-shirts and sports bras to suit every budget and body. Always remember the importance of comfort and function when choosing a sports bra, regardless of your size. If you are worried about your boob size when exercising, a good quality sports bra changes everything. There are some excellent specialty stores that can assist with sports bra fittings, both in store and online, so make sure you get some help and advice to ensure the right fit.
5. Look for positive role models.
A great source of inspiration for girls can be found in the abundance of positive female role models in Australian sport. Our amazing female athletes have found the strength and courage to blaze their own trails and they are excellent mentors to guide and support our teenagers.
Despite the challenges for girls it is essential that they receive support and encouragement to enjoy healthy levels of exercise and activity. Girls need support, guidance and ongoing opportunities to enjoy exercise. No matter what barrier presents, we need to help them break it down and become strong and healthy individuals.
Jane Kilkenny has over 25 years’ experience in health and fitness. She specialises in exercise for kids and teenagers having trained at the Children’s Hospital Institute of Sports Medicine (CHISM) Westmead, NSW in 2004. She is also a High-Performance specialist and a Level 4 IAAF athletics coach. Jane can be contacted via her website.
© Antalya Developments Pty Ltd 2022
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).
