Great Health Guide: Jul Aug 2018 by Great Health Guide

from 28 oct

ontents

GREAT HEALTH

HOW TO CARE FOR YOUR HEART Find out what you can do to reduce your risk of heart attack Dr Warrick Bishop

STROKE & YOUNG PEOPLE Stroke happens to young people too

MOVING THROUGH POST-NATAL DEPRESSION Exercise will help to clear away the ‘baby blues’ & depression Jennifer Smallridge

Associate Professor Bruce Campbell

DO YOU TRUST DR GOOGLE? The best information is not always found in Google searches Dr Tammra Warby

LATEST IN ASTHMA RESEARCH Check what’s new in asthma treatments Dr David McIntosh

IMPROVING DIABETES CARE Know how to improve your own diabetic care Michelle Robbins

NUTRITION

THE HEART & VITAMIN D Is Your Heart Getting Enough Vitamin D? Dr Warrick Bishop

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HOW TO CORRECT BAD POSTURE Find out simple ways that can help you to correct your posture Kusal Goonewardena

WHEN LIFE IS TOO HARD Did you ever have a time when life is too hard? Here’s help Leanne Allen

RELATIONSHIPS

THE BEST GIFT YOU COULD GIVE YOURSELF Give yourself the best gift of LOVE Dr Matthew Anderson

KEEPING PASSION IN A LONG-TERM RELATIONSHIP Be mindful of your positive thoughts towards your partner

Merie Burton

KIDS MATTERS

HELPING KIDS COPE WITH TRAUMATIC EVENTS Strategies to help your child after witnessing a trauma Dr Ash Nayate

TOO BUSY TO MEAL PLAN? The importance of meal planning for great health

FINDING PEACE IN TROUBLE ‘Emotional Hands’ technique to find peace during stressful times

SCREEN TIME FOR CHILDREN Helping your child to balance their use of screen time

Megan McGrath

Dr Suzanne Henwood

Deb Hopper

FITNESS

SPORTS INJURIES OF THE SHOULDER Available physiotherapy treatments for shoulder injuries

Margarita Gurevich

MINDSET

BETTER BRAIN HEALTH & CLEARER THINKING Why clearer thinking is always the start to better brain health Dr Jenny Brockis

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Team

GHG

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS

Dr Helen J. Dodd Dr William A. Dodd DESIGNERS Olha Blagodir Belinda Nelson Oleksandra Zuieva ADMINISTRATION Weng Yee Leong CONTRIBUTING WRITERS Leanne Allen, Dr Matthew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Merie Burton, Associate Professor Bruce Campbell, Kusal Goonewardena, Margarita Gurevich, Dr Suzanne Henwood, Deb Hopper, Megan McGrath, Dr David McIntosh, Dr Ash Nayate, Michelle Robins, Jennifer Smallridge, Dr Tammra Warby Great Health Guide Luxury Retreat, for 7 days from 28 Oct. 2018 at Living Valley Health Retreat, Queensland, Australia CONNECT WITH US:

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

Hello Friends Value is word that has many faces. Some believe that value is an amount of money paid for a service, with the ‘value-for-service’ being closely checked before money changes hands. Value can be a belief that one’s life is important and significant and the need for people to perceive your status in society. The idea of value-of-self, self-worth and selfappreciation are much harder to quantify. They are beliefs that come from within the person and are frequently determined by the challenges and harshness of life experiences. This gives rise to a way of behaving, or a way of thinking and holding certain points of view and is shaped by the positive or negative events that occurred. Emotions are driven by the value-of-self. Self-destruction and self-harm emerges from a negative self-worth, whereas kindness, generosity and giving of oneself, all flow from positive self-worth. In this issue of Great Health GuideTM, self-worth is explored in Finding Peace in Trouble, When Life is Too Hard, Helping Kids Cope with Traumatic Events. Finally, The Best Gift You Could Give Yourself, explains how LOVE is a gift that helps us truly value ourselves.

Kathryn x

© Antalya Developments Pty Ltd 2018 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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It is up to you to know how to care for your heart you only have one. DISCLAIMER

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How to Care for

YourHeart Doctor Warrick Bishop

oronary 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.

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Itâ&#x20AC;&#x2122;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

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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. DISCLAIMER

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 new diagnostic tool 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. GREAT HEALTH GUIDE | 9

Great Health 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.

Editor ,s Choice KNOW YOUR REAL RISK OF HEART ATTACK Dr Warrick Bishop

What if we could PLAN NOT to have a heart attack?

Dr Warrick Bishop is experienced cardiologist, with extensive training & expertise in CT coronary angiograms. 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?

GET YOUR FREE eBook NOW

S troke

in Young People Associate Professor Bruce Campbell

DISCLAIMER

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you ever think about your brain and just how amazing it is? Chances are you probably think more about that few extra kilos you put on over winter or that pesky pimple that sprung up overnight. While your brain is not as visible, do not take it for granted. It is your control centre. It’s responsible for everything you do from the way you think, move and speak. Most people don’t think of stroke in young people. Think Again!

Stroke can be prevented, it can be treated & it can be beaten.

Now, what if something were to happen to your brain? Can you imagine the impact that would have on your life – and on those who loved you most? This is what those who have a stroke contend with. Stroke can turn lives upside down in an instant.

International evidence shows that this terrible disease can happen in young people. 12 | GREAT HEALTH GUIDE

• Strokes are on the increase in younger people. • Around a quarter of strokes happen in people of working age. • The average age of stroke has decreased in recent years. • Stroke can even happen in teenagers, children and babies, but this is not widely recognised in the community. It is one of Australia’s biggest killers and a leading cause of disability.

THE FACTS ON STROKE IN YOUNG PEOPLE IN AUSTRALIA: • Around 20 strokes a day are happening to people of working age. • One in three stroke survivors is under the age of 65 (142,000). • 25 percent of strokes in younger people are unexplained. Too many young Australians are having strokes. They are unexpected and can strike at a time when people are just starting to lay the foundations for their future. Independence can be lost, families can be thrown into turmoil and careers can be cut short. Every element of life can be impacted. But the good news is, for many, stroke can be prevented, it can be treated and it can be beaten.

WHAT CAN YOU DO TO PREVENT STROKE? A stroke occurs when blood supply to the brain is suddenly cut off, blocking the SUBSCRIBE

Great Health oxygen supply or when an artery bursts in the brain.

have led to a significant reduction in lives lost.

In the May/June 2018 edition of Great Health GuideTM, I discussed the importance of preventing stroke by adopting a healthy life style and understanding your stroke risk.

Recovering from a stroke can be a long and challenging journey, both physically and mentally, but many people are able to return to work, enjoy their favourite pastimes and live life well again. For this to happen, stroke must be treated quickly.

Start healthy lifestyle habits as early as possible and continue these habits throughout your life. Also look at your family history and see whether there may be any genetic factors which can predispose you to a greater risk of stroke.

WHATâ&#x20AC;&#x2122;S NEXT? Over the past two decades, advances in the diagnosis and treatment of stroke

DISCLAIMER

TIME EQUALS BRAIN OUTCOME. The faster you seek treatment for stroke, the better your outcome. Too often we hear of young people who experience stroke symptoms and then go to bed. Up to 1.9 million brain cells die each minute after a stroke, so while they sleep, more damage is being done.

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Know the FAST signs of stroke and share them widely. You could save a life. Face – Check their face. Has their mouth drooped? Arms – Can they lift both arms? Speech – Is their speech slurred? Do they understand you? Time – Time is critical. If you see any of these signs, call your emergency number in your country immediately. (000 in Australia; 911 in USA; 999 In UK.) We can have the best paramedics, the best doctors and the best nurses on hand, but that means nothing unless the signs of stroke are recognized. The symptoms may even last for a few minutes, but time is crucial. Recognize the symptoms and get to hospital quickly.

WHAT HELP IS AVAILABLE AFTER STROKE? As in everyday life, social media plays a role in the recovery of many young stroke survivors. • Stroke Foundation has established an innovative online resource for survivors and their families called 14 | GREAT HEALTH GUIDE

www.enableme.org.au. It gives them a voice and provides information and support. It connects people who understand each other. • StrokeLine (1800 787 653) is another amazing resource, which is the only dedicated helpline for stroke survivors and their families in Australia.

FINAL WORD. There is one stroke every nine minutes in Australia. At the current rate of growth, by 2050 there will be one every four minutes, but it does not have to be this way. Prevention and early detection are the keys to stemming the tide and reducing the number of lives impacted by stroke in young people.

Associate Professor Bruce Campbell is the Chair of the Stroke Foundation Clinical Council. He is a consultant neurologist and Head of Hyperacute Stroke at the Royal Melbourne Hospital as well as a principal research fellow in the Department of Medicine, Melbourne Brain Centre at the Royal Melbourne Hospital, University of Melbourne. SUBSCRIBE

Can You Trust

Dr Google? Dr Tammra Warby

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hen it comes to health, Dr Google gets a good work out! It’s so simple to just type, ‘Is it normal…?’, followed by whatever symptom it is that you might have. Even though the internet is a fabulous resource to increase health knowledge, the sources of information vary in quality and unfortunately there is no context to the question. So, can you trust Dr Google?

When defining the question, ‘Is it normal?’, it refers to the usual/typical or expected state or condition. But the spectrum of what is expected to be normal or typical among people is very wide, especially through the broad age range of life. Also, people tend to substitute this question for what they actually mean, e.g. ‘Should I worry about …’, or ‘Is there anything bad going on?’.

about. Also, something that is normal or not worrying in younger populations can be abnormal or worrying in older populations.

A doctor makes a conclusion using complex clinical reasoning skills & experience.

When it comes to assessing your health, doctors use complex clinical reasoning skills and their experience to reach conclusions about the normal state of the body and any possible multiple diseases that may relate to a patient. Therefore, it is not as simple as typing in the symptoms and requesting a yes/no answer. The reasons for various answers must be carefully considered because people often mean different things by their question and a doctor must make a conclusion, using the context of the patient’s age, background health, risks such as smoking, their medications and a host of other factors.

CAN TRUSTING DR GOOGLE, GIVE FALSE REASSURANCE?

So, something that is NOT normal for the rest of the population can still be nothing for an individual to worry

Rather than seeking false reassurance from the internet, it’s easier to be aware that unusual changes in your body or your

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Great Health With so many answers available, it helps to know what quality information is available. For example, quality information about developmental milestones, dietary habits, babies’ sleep habits and breastfeeding, can be found on the Raising Children website. Also, there is good quality information regarding pregnancy on The Women’s website.

ABNORMAL SYMPTOMS Finally, there are symptoms that must be considered abnormal until proven otherwise after discussion with a doctor. These symptoms include: • new lumps • heavy, painful periods health should be discussed with a doctor. To do this you should know your body well and what is usual and typical for you.

YOU SHOULD BE AWARE OF: • your usual bowel habits • your weight • any new aches and pains • lumps/bumps • how your skin normally looks • how fit you feel • your usual energy level and your mood. If there is a change in any of these features, make a note of the pattern and what other symptoms you might have. Women commonly searched terms on Google related to: • pregnancy • menstruation • babies. DISCLAIMER

• bleeding from the bowel • unintended weight loss • persisting sadness or not enjoying your usual activities • any persisting new breast symptoms like pain or lumps. So, if you have any of the symptoms listed, visit your doctor to discuss and gain valuable information and prompt treatment if required. Many simple tests can assist the doctor’s diagnosis. This is a service that cannot be offered when you trust Dr Google.

Dr Tammra Warby is a General Practitioner with a PhD, who works at Foxwell Medical. She is on the FRACGP Future Leaders program 2018 and manages chronic disease such as asthma and diabetes, with further qualification in skin cancer surgery. She can be followed on Twitter. GREAT HEALTH GUIDE | 17

Asthma

Latest in

Research

Dr David McIntosh

sthma is a very important medical condition. In some people it can be life threatening, so it needs to be taken seriously. In the quest for trying to work out why some people get asthma, the latest in asthma research is starting to provide the answers we need. This article is a brief overview of the latest in asthma research, with a specific emphasis on the role of ENT specialists in asthma management.

What is interesting is that having asthma increases the chances of having problems with the tonsils and adenoids. The consequence of this is, that there is a higher rate of snoring in children with asthma compared to those children who do not have asthma. So, the latest in asthma research suggests that all children with asthma should have their tonsils and adenoids checked to see if removing them may be beneficial to their health.

ASTHMA & ALLERGIES. ASTHMA & SNORING IN CHILDREN. Children often have asthma and co-existing problems with snoring or sleep apnoea. When their tonsils and adenoids are removed to unblock their upper airway, it can have a remarkable effect on improving their asthma with up to 40% of children having an improvement in their asthma. This is a significant outcome. 18 | GREAT HEALTH GUIDE

Another important area to look at is allergies and in particular, hay fever. In fact, the Australian and International guidelines on asthma management highlight the importance of treating hay fever seriously when it comes to those with asthma. Once again, people with asthma are more likely to have hay fever and the research shows that by treating the hay fever with appropriate medications such as nasal steroid sprays, the control of asthma also improves. SUBSCRIBE

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DISCLAIMER

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ASTHMA & INFLAMMATION OF ‘THE UNITED AIRWAYS’. ‘The united airway theory’, describes the situation where the upper and lower respiratory tracts are continuous and most importantly, they share the passage of air into the lungs. Thus, ‘the united airways’ are susceptible to the same allergens since the person’s immune system deals with all the allergens contained within the air that is inhaled. By settling down the inflammation in the nose caused by allergens, the general immune system reactivity seems to decrease and as a result, the asthma attacks are reduced.

ASTHMA & SINUS INFECTION. The sinuses are closely associated with the nose and can become chronically infected. The latest in asthma research is showing positive benefits in control of asthma symptoms when sinus disease is managed, particularly when it comes to surgery to remove things such as polyps. Polyps in the nose and sinuses are often the result of chronic sinus disease. They are associated with inflammation. Asthma research suggests that by removing the polyps, the sinuses have improved function that seems to help the lungs with reduced asthma attacks.

ASTHMA & GUT BACTERIA. The relationship of gut bacteria to general health is a rapidly advancing field of research. There are fascinating discoveries leading to a better understanding of how the digestive system and the bacteria that live within it, can affect our health. 20 | GREAT HEALTH GUIDE

Some of the research on asthma and hay fever has found that using certain probiotics can improve the effectiveness of treatments of hay fever. Other research shows that changes in the types of gut bacteria that reside there, may relate to alterations in the immune system leading to changes in airway inflammation and asthma. What is very interesting is that changes in the gut bacteria in the first few months of life may lead to problems later on. This is leading to a great focus on the importance of breast feeding and the protective benefits that it may confer later on in life.

Dr David McIntosh is a Paediatric 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 can be contacted via website. SUBSCRIBE

Improving

Diabetes

CARE

Michelle Robins

2014, an estimated 422 million people worldwide were living with diabetes, with a further 46% of people currently undiagnosed. These are startling figures from World Health Organisation. In Australia, diabetes is the fastest growing chronic condition, increasing at a higher rate than heart disease and cancer, with 1.7 million people already diagnosed with diabetes and a further 280 people are developing the disease every day. That’s one Australian every five minutes. With these statistics in mind, consistent and frequent conversations with your health care professionals are necessary, to help optimise your diabetes treatment outcomes while improving diabetes care.

WHAT CAN BE IMPROVED? It’s important that all elements of diabetes care are recognised and everyone is given affordable and equitable access to care. One element of diabetes care that often gets pushed to the side, is a correct injection technique, which is thought to be assumed knowledge. Even people who have been injecting their diabetes medication for many years, can develop poor injection technique or inconsistencies when administering their medication. This can impact on blood glucose levels and result in adverse outcomes. Therefore, it’s important to keep diabetes care top of mind and give the community access to education so that they can better manage their diabetes and improve their health outcomes. People with diabetes are encouraged to initiate conversations with their healthcare professionals to stay up-to-date with best injection practice to ensure their diabetes medication is being administered correctly. DISCLAIMER

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CORRECT INJECTION TECHNIQUE. In the past, the focus for managing diabetes has generally been on the type or dose of injectable diabetes medicine, without fully appreciating that correct injection technique can also have a profound effect. Based on the latest clinical recommendations, the use of short pen needles (4mm or 5mm) is a critical component for a positive injection experience. Short needles can reduce the risk of injecting diabetes medication into a muscle which can affect how your medication works and impact your blood glucose levels.

USE OF SHORTER NEEDLES. Diabetes health care professionals have been actively promoting the use of shorter needles for several years. This has been due to a variety of reasons – all equally important: • Longer 6mm, 8mm and 12mm pen needles are associated with a greater risk of delivering diabetes medicine into muscle rather than the intended fatty layer just below the skin. • Injecting into muscle also can result in bruising, bleeding and increased pain. • The length of the needle can be particularly important in terms of the degree of emotional distress around injecting. Often people with diabetes who are overweight, believe they should use a longer needle (6mm or 8mm), without understanding that their skin thickness is the same as people with a healthy BMI. Many people with diabetes are simply unaware that short (4mm and 5mm) pen needles exist and may provide

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Great Health

Always consult your healthcare professional regarding treatment of your diabetes. a more comfortable injection experience. This might not sound important, however, if you’re a person progressing from one injection a day to four, injection comfort can make a significant difference to managing your diabetes. The number one goal is to ensure that injectable diabetes medication is delivered in the right tissue space, at the right time, in the right way, every time. In keeping with this goal, a number of injection techniques, which is a set of ‘Golden Rules’, have been developed by an international group of diabetes experts from 54 countries for adults and children, which aim to: • minimise unexplained hypoglycaemia • assist in providing a more stable range of blood glucose level results • improve injection comfort adherence to therapy.

and

Correct injection technique can make an important difference to blood glucose levels and help people manage their diabetes more easily with improved diabetic care. To better understand the various components of correct injection technique, simply strike up a conversation with your doctor or diabetes educator. DISCLAIMER

Collaboration with your healthcare professional will provide you with the necessary support to optimise your treatment outcomes and may make managing your diabetes a little easier.

CONCLUSION: • Injection technique is a fundamental element for improving diabetes care which often gets pushed aside. • Short pen needles (4mm or 5mm) not only provide a more comfortable injection experience but can reduce the risk of injecting diabetes medication into a muscle, impacting blood glucose levels. • The ‘Golden Rules’ of injection technique have been developed for adults and children to help people manage their diabetes more easily.

Michelle Robbins has been a Credentialed Diabetes Educator since 1993 and is currently employed as the Nurse Practitioner Diabetes at Northern Health in Victoria. She is a member of the Deakin University Conjoint Academic staff and has produced several clinical guidelines and position statements for the Australian Diabetes Educators Association. GREAT HEALTH GUIDE | 23

Moving Through

Post-Natal

Jennifer Smallridge

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Great Health

ver 100,000 Australian families are affected by perinatal anxiety and depression each year. PANDA - Perinatal Anxiety and Depression Australia – is a fantastic organisation which exists to share vital information and support mental health in the antenatal (during pregnancy) and postnatal (after pregnancy) periods to assist women moving through post-natal depression. Due to rapid changes in hormone levels, it is not uncommon for mothers to feel teary and overwhelmed in the three to five days after the birth of her child – up to 80% of women experience the phenomenon known as ‘baby blues’ immediately after childbirth. The good news is, aided by reassurance and support, these symptoms generally do fade after a few days without treatment.

SIGNS AND SYMPTOMS.

organisations such as PANDA can assist with both maternal and paternal changes in mental health.

RISK FACTORS. A large scale review of the literature has revealed some recurring risk factors for PND, listed below in order of their impact: • depression and anxiety during pregnancy, which is then exacerbated after pregnancy • a personal history of depression • perceived life stress • lack of social support • marital dissatisfaction • low socio-economic status • a difficult or traumatic birth experience.

FROM THE MOTHER’S PERSPECTIVE.

• feeling unable to cope

One study which looked into women’s beliefs and attitudes around treatment for PND revealed, that the preferred treatment choice for most women moving through post-natal depression, was individual psychotherapy sessions. Interestingly, although the value of social support for this population is well established, the women surveyed did not perceive group psychotherapy to be a desired option – this may be because of concurrent anxiety or simply having too many scheduled appointments during this important time.

• difficulty sleeping or sleeping too much.

THE ROLE OF EXERCISE.

It is important to mention that around 3% of fathers also experience PND, and

The antidepressant effect of exercise has been established across general

Post-natal depression (PND) is characterised by a significant period of depression that comes on within the first 12 months of having a baby and usually strikes within the first few weeks or months. It is most common after a woman’s first pregnancy and although the severity can vary, symptoms include: • feelings of low self esteem • lack of confidence • feelings of inadequacy and guilt

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Great Health On the other hand, exercise such as regular walking has minimal side effects and can be empowering for a new mother as they can self-administer the ‘treatment’. A review of exercise in managing PND acknowledges that physical activity improves physical and psychological health in the mother simultaneously and therefore has a positive flow on effect to her children’s health. The barriers to engaging in exercise after childbirth must be considered, including changes in body weight and fitness, lack of time, low energy and self-efficacy due to PND. Fortunately, an exercise physiologist can use motivational interviewing techniques to work with customers to overcome recognised barriers and bring awareness to other lifestyle factors which may be conducive to wellbeing. The take home message: While most people know that exercise is good for them, we cannot underestimate the perceived barriers to being active, while moving through post-natal depression.

and clinical populations and PND is no exception to this. During post-natal depression, it is worth mentioning that antidepressant medications have some clinical benefit in one small trial, but there can be barriers regarding this treatment option during pregnancy and breastfeeding. Please seek advice from your General Medical Practitioner. 26 | GREAT HEALTH GUIDE

Referring to an exercise physiologist during this time ensures that there is a comprehensive assessment and conversation around exercise. This allows lifestyle advice to be tailored to the individual, with frequent follow up and support, resulting in higher adherence and better outcomes for all.

Jennifer Smallridge is an Accredited Exercise Physiologist at Upwell Health Collective in Camberwell, Victoria; as well as an Academic Lecturer in the fields of Exercise Science and Functional Human Anatomy. SUBSCRIBE

Nutrition

DISCLAIMER

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The Heart & Vitamin D Dr Warrick Bishop

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Nutrition

itamin D is important in the body because it is central to the metabolism of calcium in the promotion of bone growth and in the formation and maintenance of bone strength.

SOME KEY ROLES FOR VITAMIN D IN HEART HEALTH: 1. Changes in lipid profile: There is some work that suggests that Vitamin D is associated with the modulation of the lipid profile.

2. Development of atherosclerosis: It appears that low Vitamin D in the diet has a role in potential deposition of calcium within the arteries during the development of atherosclerosis.

3. Side-effects of statins: There has been some research that has looked at the side-effects of statins, i.e. medicines that are taken to reduce cholesterol and a condition called myalgia. This is the term given to the general aches and pains that are felt in the muscles, which are not dissimilar to flu-like symptoms that some people report as a side-effect of statin therapy. Though there is no conclusive evidence that Vitamin D has an impact on these symptoms, there is certainly some suggestion that Vitamin D might reduce the risk of statin-related aches and pains.

OTHER ROLES OF VITAMIN D: 1. Risk of depression: There is research to suggest that Vitamin D is associated with depression and one DISCLAIMER

potential implication of this finding is that if you spend less time out in the sun, there is a reasonable chance you are increasing your risk of depression by reducing your exposure to sunlight.

2. Immune modulation: Additionally, there has been some interesting studies done that suggest Vitamin D has a role in immune modulation. For example, there are links that have been observed between the frequency of the development of multiple sclerosis and the amount of sun exposure. The incidence of multiple sclerosis is greater as you move further and further north or south of the equator.

3. Other factors: The conditions below have been identified as being associated with Vitamin D deficiency. • obesity • lighter skin pigmentation • being a woman • older age. Our bodies naturally produce Vitamin D, via safe exposure to the sun on a regular basis. Considering the suggested relationships between the heart and Vitamin D and the impacts and effects of Vitamin D deficiency, it’s probably a good reminder that we all ensure we get our dose of Vitamin D, via safe exposure to the sun on a regular basis. Removal of sun block, hats and gloves out in the garden won’t suffice; you need to make a concerted effort to present back, chest, abdomen or legs to the sun to allow exposure for a limited time depending GREAT HEALTH GUIDE | 29

Nutrition on the temperature and season, but at the same time, avoid sunburn. Vitamin D is also found in some foods. These include fish, fish liver oils, egg yolks, as well as some dairy and grain products. Of course, there are numerous Vitamin D supplements available to purchase from your local pharmacy. Check your Vitamin D. Since adequate Vitamin D has such an important impact on your health, it is certainly worth having your Vitamin D levels checked by your doctor. At the end of the day, Vitamin D is free, so make the most of it!

Editor ,s Choice HAVE YOU PLANNED YOUR HEART ATTACK? By Dr Warrick Bishop

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 By Dr Warrick Bishop, is an experienced cardiologist, with extensive training & expertise in CT coronary angiograms. This book is for you, if you: • want to determine your individual risk level of a heart attack • want to reduce your risk of heart attack • believe prevention is better than waiting for an attack to occur • have high cholesterol and not sure about taking statins • suffer side effects from statins • find out if plaques are blocking your coronary arteries Paperback

Published February 2017

RRP $34.99 Now $26.95 30 | GREAT HEALTH GUIDE

Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

NUTRITION

DISCLAIMER

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Too Busy to

Meal Plan? Megan McGrath

re you too busy to meal plan? Are you too tired and too stressed to have time to prepare proper meals?

Meal planning will: • reduce your stress • save you money

Meal planning is one of those areas that can really cause stress if it’s not under control. We all know what it is like to walk into the house after work or after collecting children from school activities and not having a clue about what we are going to make for dinner.

• allow smarter food choices

Hurry, hurry, rush, rush, scramble, scramble – we end up grabbing something quick and easy that is not necessarily good for us. We are too busy to meal plan. It is one of the easiest things we can do to make our life healthier and better in general but is one of the first things we neglect when life gets busy.

Follow these quick steps to get your meal planning under control:

The good news is that it just takes a little bit of planning ahead of time to get this area of your life under control. You will no longer be too busy to meal plan. 32 | GREAT HEALTH GUIDE

• help you manage your time better • turn a hectic week into one that is much less stressful • help improve your personal health & the health of your family.

1. MAKE A LIST OF MEALS. On a piece of paper, make a list of your family’s favorite meals. You’ll be much more likely to succeed at meal planning if everyone likes what’s put on the table or in their lunchbox. I like to look on line or in my recipe books for inspiration and aim to try one new recipe each week. This adds SUBSCRIBE

NUTRITION to the repertoire and keeps meal times interesting.

2. DESIGN A MENU FOR THE WEEK. You can make your menus a week at a time, two weeks at a time or a month at a time…whatever works best for you. I work a week in advance. On a blank sheet of paper write down the chosen meals from your lists for each day of the week (breakfasts, lunches and dinners). Keep in mind if you have certain days of the week that are busier than others, plan easier meals for those days. Place your menus in a prominent place such as on the fridge door so you can see them clearly each day.

3. MAKE A SHOPPING LIST. Do this and you’ll never have to walk the supermarket aisles in a fog again! Look at the meals you have on your menus, check out the recipes and then make your grocery list based on what ingredients you need to buy. Don’t forget to check what you already have. It’s amazing how many ingredients you already have sitting in our pantry and fridge. If you can incorporate these into the meal plan and only shop for the extra ingredients you need, you will save yourself some cash, as a bonus!

4. HIT THE SHOPS. Once you have your list in hand, go shopping! Try and shop mainly in the outside aisles as this is where all the fresh, unprocessed food is stocked. Stick to your list and don’t deviate. Come home, DISCLAIMER

put your groceries away and pat yourself on the back. You are well prepared for the coming week.

5. PREPARE MEALS. By setting aside a small amount of time to prepare food for the coming week you are off to a good start. For me, a bit of time on a Sunday helps set me up for the week ahead. You could cut up a whole lot of raw vegetables like celery, capsicum and carrot for healthy accessible snacks. You might like to prepare a batch of soup and possibly even a casserole. You could get the kids involved in making some homemade muffins or a loaf. Many things will keep in the fridge for at least a week, especially when packed in the appropriate containers. I know this seems simplistic, but it really doesn’t need to be hard! Follow these easy steps and you will be well on your way to being organised in this area of your life. You will save so much time and never again be too busy to meal plan.

Megan McGrath is passionate about supporting and empowering women towards achieving healthy, balanced and fulfilling lives. She helps create sustainable change for positive lasting results and is proud to have helped countless people thrive and flourish on their wellness journey. Megan has a Health Science degree, is a professional accredited Wellness Coach, a certified Fitness Trainer and Founder of Chasing Sunrise – a Health and Wellness Consultancy. GREAT HEALTH GUIDE | 33

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GREAT HEALTH GUIDE | 35

Fitness

How to Correct

Bad Posture ––– Kusal

36 | GREAT HEALTH GUIDE

Goonewardena –––

Fitness

least 90% of injuries I see are due to incorrect posture, which causes back pain, neck pain and headaches, not to mention knee, hip, and shoulder pain. Posture is so powerful that these related problems can show up anywhere and at any time. But posture isn’t just physical, it also impacts your mind, according to research which has linked good posture with a healthy mentality. So, it is very important to know how to correct bad posture.

Maintaining good posture doesn’t come easily to everyone. A few facts about posture include:

muscle groups. Regular exercise can keep you strong and help prevent posture problems.

• Posture is more than standing up straight: We often think of posture as how we carry ourselves while standing, but in many cases it’s not even half the equation – at Elite Akademy we see more people having seated posture issues. Many people spend well over half of their day seated, due to work commitments and it’s easily the most urgent problem in how to correct bad posture.

2. Computer screens at the wrong height: This has become a bigger issue with more people using laptops, which may cause them to look downward, putting strain on the neck. Ideally your screen is positioned at eye level.

• Bad posture can be changed: Many people hold the view posture is individual or inherited and therefore unchangeable. Not true. Anybody can improve their posture by making a few small changes and committing to the change – even those who naturally tend to poor posture.

HERE ARE SOME REASONS FOR BAD POSTURE AND HOW TO CORRECT THE ISSUE: 1. Inactivity: We are 70% water and need regular movement to naturally lubricate our joints, preventing stiffness and pain. Without activity your joints stiffen, your muscles contract and you lose strength in core DISCLAIMER

3. Working too long without a break: Too long in the one position is a big problem for desk-bound workers. Move whenever you can, get up and take short breaks every 45 minutes or so. Do exercises or stretches in your chair, go for a short walk at lunchtime. All these movements combined with good posture keep you energised. 4. Inappropriate footwear: It’s a shame that many beautiful shoes are also terrible for posture. Try and limit time spent in high heels and other illsupporting shoes. 5. The iPhone shuffle: We tend to slouch and crane our neck forward when viewing our smartphones, creating potential back/neck issues and headaches. People who spend hours looking at their phones everyday need to ensure they remain active and try to limit ‘screen time’. GREAT HEALTH GUIDE | 37

Fitness 200 reps per day they will find how to correct bad posture in as little as 15 days. Achieving 200 reps is possible: • Every time you check your phone, sit tall. Studies have found people check their phone 60-80 times per day. • Wearable tech such as fitness trackers, may also become a reminder system. If it turns on/ off randomly with movement then it becomes a cue to notice and correct bad posture. • Similarly, when checking email. Before you open the emails ‘grow tall’ in the seat. This may account for another 30-50 times per day.

KEY POINTS:

Anyone can learn how to correct bad posture by recognising that it is an issue and committing to a change. Some key things which will help include: • A combination of low, medium and high intensity exercises every week encourages more mobility and flexibility and counteracts the daily damage at work. • Remembering that good posture is just motor learning – that is, it takes approximately 3000 reps of straightening your spine (sitting tall) for this to become automated by the brain. Using 3000 reps as a rule, if people do 38 | GREAT HEALTH GUIDE

• Bad posture is a leading cause of pain and is becoming a bigger issue with more people sitting for long periods at work. • Understand how to change bad posture and what positions to avoid. • Anyone can learn how to correct bad posture with some commitment.

Kusal Goonewardena is an experienced physiotherapist, lecturer, consultant and mentor to thousands of physiotherapy students around the world. Kusal has authored books including: Low Back Pain – 30 Days to Pain Free; 3 Minute Workouts; and co-authored Natural Healing: Quiet and Calm. Kusal consults via his clinic, Elite Akademy. SUBSCRIBE

Sports Injuries Fitness

of The Shoulder ––– Margarita

Gurevich –––

he shoulder is a common joint that is injured during sports, particularly those involving the use of the upper limbs, such as tennis, swimming and others. In this article we will look at several sports injuries of the shoulder and the available physiotherapy treatments.

DISCLAIMER

GREAT HEALTH GUIDE | 39

Fitness It’s important to realise that the shoulder is one of the more complex joints in our body. If we look at the knee as a comparison, there aren’t many variations in movement direction. You can bend it or you can straighten it. The shoulder, however, being a ball and socket joint, can move in a large number of ways, especially when you combine movements (such as lifting your arm and then rotating to serve during tennis or perform a stroke during swimming). As a result, there are a lot of ways in which the shoulder and its associated structures can become injured. 1. Rotator cuff tears. The rotator cuff is a group of muscles which stabilise the shoulder and control certain movements. Partial and full tears can occur in any of these muscles as a result of trauma, overuse or as a secondary issue following some other pathology of the shoulder region. 2. Shoulder impingement. Shoulder impingement describes the ‘trapping’ or ‘compression’ of the shoulder’s rotator cuff tendons during normal shoulder movements. This abnormality results in injury to the tendons, leading to pain, inflammation and reduced shoulder function. 3. Bursitis. Bursitis is a condition defined by inflammation of the bursa. A bursa is a lubricated sac of fluid which helps reduce rubbing or chafing of various structures as they move past one another. They can be found in many joints throughout the 40 | GREAT HEALTH GUIDE

body. Bursitis can be caused by overuse or due to a single major trauma. 4. Referred pain. As with any presentation of pain or dysfunction, it is important to consider that the site of the pain may not always be where the root of the problem exists. Our nerves run from our spinal cord, out through the various spinal levels and peripherally into our limbs, all the way to our fingertips and toes. Therefore, any disruption along the way can lead to pain which is experienced further down the track. A bulging disc in the neck, spinal canal stenosis or nerve impingement at the facet joint are just a few examples of ways in which nerves can be affected. Your physiotherapist will be able to perform a thorough diagnostic assessment which will determine the exact cause of your shoulder pain and subsequently recommend an appropriate treatment plan.

HERE ARE THE TREATMENTS FOR SPORTS INJURIES OF THE SHOULDER. 1. Symptom and pain relief. In general, symptom relief and pain relief, is the first point of call. This can be achieved by avoiding aggravating activities, use of hot and cold modalities, electrotherapy, ultrasound, drug phoresis, SENAR therapy and gentle exercises if appropriate. 2. Regaining function with exercises. The next phase of recovery should focus on regaining function of the shoulder. SUBSCRIBE

Fitness This will likely involve an exercise program which is gradually progressed, comprising of assisted range of motion exercises, postural exercises, active range of motion exercises, strengthening and stretching. Clinical Pilates is a very effective exercise treatment tool. 3. Practice functional movements and tasks. Finally, the focus should shift towards more functional tasks. In sports rehabilitation this includes practicing specific components of each sport, such as swinging a tennis racquet above your head when serving or practicing a swimming stroke. It is important to note that the ‘shoulder’ encompasses not only the ball and socket joint, but also the scapula (shoulder blade) and therefore any rehabilitation will likely involve a focus on the rotator cuff and postural muscles as well. Sports injuries of the shoulder can be treated with successful rehabilitation of the shoulder joint and surrounding muscles.

Margarita Gurevich is Senior Physiotherapist and uses Clinical Pilates, SCENAR Therapy & other evidence-based techniques, including Real Time Ultrasound and McKenzie Treatment. Margarita specialises in sports injuries, women’s health (including incontinence) and gastrointestinal issues. Margarita may be contacted via her website. DISCLAIMER

GREAT HEALTH GUIDE | 41

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DISCLAIMER

Mindset

GREAT HEALTH GUIDE | 43

Mindset

44 | GREAT HEALTH GUIDE

Mindset

BrainHealth Better

& Clearer Thinking

Dr Jenny Brockis

your head sometimes feels as if it is stuffed with cotton wool, rediscover that better brain health and clearer thinking are very closely related. ‘I just can’t think’, is the new catch-cry when our capacity to manage all those competing thoughts has reached critical mass and the brain’s pressure release valve kicks in, shutting down access to the prefrontal cortex and your ability to think well.

STUFF THE TURKEY, NOT YOUR BRAIN.

IT’S A FILTER FAILURE AND ENERGY PROBLEM.

Too much input stifles thinking, blurring the lines between what’s important and what’s not. We’re not designed to operate 24/7 and when running on empty it’s harder to find the motivation to get to the gym, to cook a meal from scratch or even to go to bed earlier.

Recent research has revealed our memory capacity to be x10 greater than previously thought; the equivalent of one petabyte, the same as the World Wide Web. Storage is not an issue.

It’s a paradox that our brain’s response to the burden of our mental load is the loss of those lifestyle choices that would help the most. DISCLAIMER

All this cerebral activity requires a lot of energy and our brain consumes a disproportionate 20% of all the body’s energy input, with conscious thought using a whopping 80% of our mental juice. GREAT HEALTH GUIDE | 45

Mindset

TUNE IN TO WHAT MATTERS FOR BETTER BRAIN HEALTH AND CLEARER THINKING. Better brain health provides the foundation to smarter thinking by elevating an awareness of how our brain can work against us and to evaluate which of those non-negotiables i.e. sleep, exercise, nutrition and stress management require your most urgent attention. Better brain health and clearer thinking is vital, so here are five changes to adopt:

top three priorities helps to alleviate the stress of, ‘it’s all too much’. Before bed write down what needs to be done tomorrow before you go to sleep, to enable your subconscious to start sorting those items overnight. You’ll sleep better and be better prepared for your day.

2. Give your brain a break.

1. Your daily appointment with you.

Scheduling in short breaks across your day provides the perfect mental recharge. That’s the time to stop thinking, grab a cuppa, go for a walk or meander off for a little daydream.

Taking 10-15 minutes out of your busy day to press pause and determine your

When really tired, a 20-minute powernap after lunch is the perfect cognitive

46 | GREAT HEALTH GUIDE

Mindset refresher, improving your ability to stay alert and attentive. Even if you only doze, the benefits are the same. Sleep is a must to consolidate memory, improve recall, regulate emotion and keeps the brain clean.

3. Tune out regularly. Working too hard and staying on-line for too long is detrimental to mood, productivity and your ability to switch off. Try a digital detox to reduce stress and cortisol levels and elevate your mood and overall happiness. Be mindful to what is happening around you without the burden of future planning or worrying about the past using a mindfulness meditation practice or three slow breaths to induce a feeling of calm, confidence and wellbeing.

4. Recharge your renewable energy resources. Exercise is the primer for higher mental performance. Whatever your preference, it’s time to move more and boost your attention, mood and memory.

5. Better brain health & clearer thinking through food choices. We are what we eat which is why choosing healthy options as found in the Mediterranean diet provides the cognitive stamina to power you through your day. A more reliable memory and getting more out of your life begins with clearer thinking and better brain health, because your cognition depends on how well you think, learn and remember. DISCLAIMER

Dr Jenny Brockis is a Medical Practitioner and specialises in the science of high performance thinking. Jenny’s approach to overcoming life’s challenges is based on practical neuroscience which enables people to understand their thoughts and actions leading to effective behavioural change. Jenny is the author of ‘Future Brain - the 12 Keys to Create Your High-Performance Brain’ and may be contacted via her website.

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GREAT HEALTH GUIDE | 47

Finding Peace

in Trouble

Dr Suzanne Henwood

soon as we let stress take over, we make poorer decisions, we can’t think things through and it is hard to find peace. Yet we are often at a point in life where we need to be clear headed and wise in our decisions and actions. Finding peace in trouble is very important and it is essential to be able to think clearly.

When life throws us curve balls, when things do not go to plan and we face a reallife crisis, how do we find our own inner peace? Have you ever found yourself in a situation like this? At home or at work? Finding peace in trouble times can be very hard.

you inner calm. It is a combination of mindfulness, mBraining, gratitude and Neuro-Linguistic Programming (NLP).

So, as an mBIT (multiple Brain Integration Techniques) coach, I wondered how I could use some of the tools I am familiar with, in the stressful moment, to shift a state from trouble to peace. I developed the ‘Emotional Hands’ technique: a simple, short, ten step technique to bring

1. Decide your intention to be calm inside.

48 | GREAT HEALTH GUIDE

THE EMOTIONAL HANDS TECHNIQUE INCLUDES THE FOLLOWING:

2. Become aware of your breathing. Next act to bring yourself into balance. It is likely you will be in a sympathetic dominant mode, where you are breathing SUBSCRIBE

Mindset

DISCLAIMER

GREAT HEALTH GUIDE | 49

Mindset

high in your chest, with shallow, maybe even jerky breaths. Take two gentle but deep breaths that extend your abdomen and then fully empty your lungs. Then focus on long and slow breaths for three breath cycles (a breath cycle is one breath in plus one breath out) where you breathe in for a count of four and breathe out for a count of six. You could say an affirmation to yourself while you are breathing out, â&#x20AC;&#x2DC;I am OKâ&#x20AC;&#x2122;, or a hum or sigh. 3. Consciously now bring your breathing into an even rhythm. Work into an even rhythm of counting the same number in and out, for three breathing cycles. 50 | GREAT HEALTH GUIDE

4. Place your attention to your heart space. Whilst doing this take both hands out in front of you. Then bring your little fingers together at the tips and focus on feeling happiness in your heart. Describe it in terms of colour, shape, size, pictures, feelings or sensations. For three even breath cycles allow the feeling of happiness to grow and expand in your chest. 5. Leaving your little fingers touching, bring your ring fingers together. As you do, from the heart, feel joy. Again, describe it, in exquisite detail over three SUBSCRIBE

Mindset even breath cycles and allow the feeling of it to grow. 6. Now bring together your middle fingers and from the heart, feel peace. You may be surprised how easy it is to feel the difference between the emotions. Take time to truly feel the emotion in the chest. 7. Then bring your index fingers together and feel and describe appreciation. 8. Next bring your thumbs together and feel and describe gratitude. With each finger the key is to: • Breathe evenly for three breath cycles. (count of four in & six out). However, it is more important that the rhythm is even, than the length of each cycle. • Feel and describe the emotion from the heart. It is how you feel the emotion, not what you think about it. 9. At this stage all your fingers are touching tip to tip and now is the time to bring your hands together. Your fingers can be flat, or entwined.

moment. This is a moment of calm in the storm. Feel the calm in your body. Notice the stillness in your head, your heart and your gut. This can take as little as three minutes. It may take a little longer as you learn to deeply feel and describe your emotions. You may find that you enjoy the feeling and want to repeat the exercise or stay in that state of calm awareness for longer. You could even adapt it and add in different positive emotions that would be useful for you. It is an exercise that can be done quickly, effectively, wherever you are (work, home or out and about). It really does make a huge difference to finding peace in trouble.

Dr Suzanne Henwood is the Director and Lead Coach and Trainer of mBraining4Success. She is also the CEO of The Healthy Workplace and a Master Trainer and Master Coach of mBIT (Multiple Brain Integration Techniques) and can be contacted via her website.

Now breathing into your heart space, feel a sense of calm. Allow that to spread round your body with each heart beat as you sit for another three breath cycles. 10. Bring your attention back into the situation that you are in and give thanks. Give thanks to the universe, God, yourself (whatever feels right for you) for this DISCLAIMER

GREAT HEALTH GUIDE | 51

Mindset

52 | GREAT HEALTH GUIDE

WhenLife is Too Hard Leanne Allen

id you ever have a time when life is too hard? That there was so much going on around you and you couldn’t cope? Perhaps you are saying ‘Yes, I feel like that right now’. The good news is that we have all felt that way and probably will again. The better news is that it will pass, we will figure it out and life will be calm again. There are practical things that you can do to help. So, what are the steps to make it STOP.

1. STOP WORRYING. This may sound silly, but it is the most unproductive thing you can do! Worry just digs your hole even deeper. It does not help you find the solution. When you give yourself the chance to stop worrying, a space is created to see the solution. DISCLAIMER

2. STOP THINKING ABOUT IT. This is related to ‘stop worrying’. Thinking about the problems in your world will not make them disappear. So, go and DO something positive. Go for a walk, exercise, dance, listen to loud music, watch a comedy, read a positive book, talk to a great friend about something else.

3. STOP TALKING ABOUT IT. First a disclaimer here, it depends on who you are talking to! If you are talking to a professional and seeking advice; fantastic, great choice. If you are talking to a good friend who will help you organise your thoughts that overwhelm, also a good choice. If you are posting all your stuff on social media, this is a very bad choice! It will GREAT HEALTH GUIDE | 53

Mindset keep you stuck in the problem because now everyone is commenting and saying, ‘Oh poor you’.

4. CHOOSE VERY CAREFULLY WHO YOU TALK TO. There are people who love a good bit of gossip or a sad story and they have no idea how to make you feel better, other than agreeing with you or telling you their own sad story. If you have a friend who is a great listener and can keep your problems confidential then choose them. Sometimes advice is not what you need, rather an opportunity to talk out aloud can help you clear away your worries.

pornography, shopping, food, one-night stands or paid sex. This has become socially acceptable but in the long run it does not help. It makes the situation worse in many cases, especially if it is stress due to financial reasons! If you feel like you want to indulge in something that is not helpful, it might be time to seek professional help. Also, if you try doing the positive steps above and you just can’t shake the feeling that nothing will ever change, always consider your options. There are many alternatives such as a psychologist, counsellor, GP, coach, or a helpline like Lifeline (13 11 14 in Australia). There are also places like community centres or health centres where you can speak to a case worker who can advise on where to get help, when life is too hard.

5. GET OUT INTO NATURE. Nothing is as cleansing for the soul as getting out in nature. For some people that means the beach, others the bush. If you can’t do either simply go to a park, or your back yard, take off your shoes, close your eyes and feel the grass between your toes! It can also be really calming to lie on the grass and just watch the clouds sail by. The idea here is to focus on nature and your body and nothing else. There are lots of mindfulness exercises you can search for online to help, click here for some examples. Be sure to breath slowly and deeply whilst you do this.

WHAT TO AVOID WHEN LIFE IS TOO HARD. Today, unfortunately many people turn to addictive or avoidant behaviours to help them cope, with alcohol, gambling, 54 | GREAT HEALTH GUIDE

Leanne Allen (BA Psych(Hons)), Is the Principle Psychologist at Reconnect Wellness Centre. She has trained in Sandplay Therapy, NLP and CBT and has had extensive training in relationship therapy. Leanne has also completed training as a life coach. Her approach is to look forward whilst releasing the trauma of the past. Connect with Leanne via email, website or at her office on 1300 132 252. SUBSCRIBE

Rela ionships

DISCLAIMER

GREAT HEALTH GUIDE | 55

Best Gif t The

You Could Give Yourself –––

Dr Matthew Anderson –––

his article is about love. It is the best gift you could give yourself. If you love yourself a lot you will be able to make healthy decisions about your body, your relationships, your work and your life purpose. If your level of self-love is low, (everyone loves themselves at least a little) then you will find it difficult to identify and act on positive and life-giving ideas and opportunities.

56 | GREAT HEALTH GUIDE

Relationships Lack of self-love makes it very difficult to find the will to make positive changes in our eating, exercise, mental and spiritual habits. For a while we might make progress and then for no clear reason, we lose all focus and return to our selfdefeating habits. We commonly blame ourselves for being ‘lazy or lacking in will-power’ and that makes our selflove go even lower. This is a toxic cycle and cannot be broken unless we make progress in our ability to love who and what we are. Give yourself the best gift of love and break this toxic cycle.

Everyone wins when you love yourself much more than you do now. I imagine you may be thinking, ‘Oh, no. I have tried to love myself for years and I have such a hard time of it. Will I ever be able to love who I am?’ I used to think that way so don’t despair. I made great progress with this issue and you can also. It takes a bit of work but there is no work more worthwhile than learning to love yourself. It benefits you and all who know you. DISCLAIMER

THE BIG QUESTION: HOW DO I LEARN TO LOVE MYSELF A LOT MORE THAN I DO RIGHT NOW? 1. Let’s start with the awareness that you already love yourself at least a little bit. I am not trying to use some ‘poppsychology’ on you. You actually have a part of you that already loves you and will sometimes assert itself and guide you to do something self-loving – like reading an article about increasing your self-love. If you want to make big progress in your ability to love you, then you will be wise to believe me on this one. You have a part of you, a basic and indestructible part, that loves who you are, no matter what you have done or failed to do. There are many names for this part, both psychological and spiritual, but it does not have to be named to exist and influence your life. 2. Nurture and strengthen that selfloving part until it takes over and guides your thinking and acting. Then you will experience a healing miracle in just about every aspect of your daily life, work and relationships. You will be guided by a love that really cares about your well-being and your decisions will constantly reflect that guidance.

HERE IS A SIMPLE EXERCISE IN INCREASING SELF-LOVE THAT I HAVE SHARED WITH MANY OF MY CLIENTS: GREAT HEALTH GUIDE | 57

Relationships Ask the following question as many times a day as you can remember, then do what seems right. • ‘If I loved myself, what would I do right now?’ • Now act on your answer in a meaningful way. • In 30 days you will be amazed! My clients have used it to make great strides in their ability to love themselves and so can you. The exercise is deceptively simple and far more powerful than you

58 | GREAT HEALTH GUIDE

may imagine until you try it for 30 days. This is the best gift you could give yourself. Go for it. You are worth the effort.

Dr Matthew Anderson has a Doctor of Ministry specialising in counselling. He has extensive training and experience in Gestalt and Jungian Psychology and has helped many people successfully navigate relationship issues. Dr Anderson has a best-selling book, ‘The Resurrection of Romance’ and may be contacted on his Website.

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eeping K Passion in a Long-Term

Relationship

Merie Buton

60 | GREAT HEALTH GUIDE

Relationships

he overwhelming stresses and demands of life can sometimes leave us feeling as though we are just surviving each day. So, the idea of keeping passion in a long-term relationship alive and well can feel like just another chore to check off the list. We all know that if our relationship is not going well, it can have a ripple effect in many areas of our lives, which can lead to more stress and more demands. Sounds like a vicious cycle; but there is hope.

Here are some helpful tips and strategies that are based in the latest scientific research and designed to help lay the foundation for a keeping passion in a long-term relationship.

1. THE POWER OF OUR THOUGHTS. Be mindful of what your thoughts are saying about you, your partner and your relationship. By being mindful in your relationship, you can set the tone for a happy and healthy relationship where romance and passion can flourish more naturally. One simple step towards mindfulness is to notice how you think about your partner and then how you speak to them and about them.

2. THE 5:1 RATIO OF POSITIVE TO NEGATIVE INTERACTIONS. Researchers have found that the ratio of positive to negative exchanges in happy couples is five to one. That means that there are five times as many positive interactions as there are negative ones. Couples tend to fall into a pattern of negative thoughts about each another DISCLAIMER

without being conscious of it and then wonder why they feel distant and indifferent towards their partner. When you intentionally think positively about your partner, you actually create new neural pathways in your brain, which can subsequently change the way you feel about him. Sounds simple, but it is true; change the way you think about him and it will begin to change the way you feel and behave towards him.

By being mindful in your relationship, you can set the tone for a happy & healthy relationship. GREAT HEALTH GUIDE | 61

Relationships

3. START FROM A POSITIVE PLACE IN YOUR MIND. This is not to say that you ignore things that need to be addressed, but when you start from a positive place in your mind, it will often lead to a more positive way of interacting with him. Researchers have found that happy couples begin their interactions with the intention of finding a solution to a problem. On the other hand, they have found that unhappy couples begin addressing an issue with a negative interaction, such as criticism. Negative thoughts happen in the subconscious part of the brain but when you intentionally become mindful of your thoughts and notice what youâ&#x20AC;&#x2122;re thinking, you bring the thoughts to the conscious mind where you can make a choice about what you want to do with the thought and the subsequent behaviour. So, begin moving towards a more passionate and fulfilling relationship today, spend some time each day choosing to think kind and generous thoughts about your partner. Remember keeping passion in a long-term relationship, works best if you have at least five positive thoughts to each negative one, then you will notice that it changes the way you feel about him.

Merie Burton is a registered psychotherapist and counsellor and works with individuals, couples and young people in her own counselling practice. Merie runs regular workshops on stress, anxiety, mindfulness and relationships at different locations throughout Brisbane and the Gold Coast. Contact Merie via her website. 62 | GREAT HEALTH GUIDE

Kids Ma ers

DISCLAIMER

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kids matters

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Helping Kids Cope

Traumatic Events with

— Dr Ash Nayate —

are more informed now than ever about events happening locally and worldwide. This includes traumatic and tragic events like natural disasters, accidents and terrorist attacks. It’s frightening and anger-inducing. It can be difficult to cope, even for adults - and it can be just as tough for children.

When children learn about world events, they’re doing so with a brain that is still developing. Children often piece together snippets of information and form their own conclusion. From there, they make interpretations about the world, others and themselves. This can be very different to what we interpret. Younger children may not have the language skills to fully understand what is happening, but they pick up on the emotions of those around them. DISCLAIMER

HERE’S A FEW TIPS FOR HELPING KIDS COPE WITH TRAUMATIC EVENTS: 1. Keep the graphic images to a minimum. Images can be traumatic and they get stuck in our minds where they are replayed over and over. News outlets often recycle footage and from the child’s perspective it can seem as though the traumatic event GREAT HEALTH GUIDE | 65

kids matters

is happening again. If the adults in the home wish to read articles with images or watch the news, it’s best to do so when children aren’t around. 2. Maintain your usual routine as much as possible. Our daily routines provide comfort and stability, which is much needed in times of intense stress and trauma. Of course, some things may change e.g. visiting injured friends in hospital or supporting their families. Where possible, when helping kids cope with traumatic events, maintain the everyday familiar activities like going to cricket practice or reading a book before bedtime. 3. Remember self-care. It is very common for sleep to become disrupted and appetites to go down. Where possible, try to help everyone keep eating a healthy diet, drinking water, doing some form of movement for stress management (even if it’s going for a short stroll) and getting to bed at the usual time.

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kids matters 4. Be curious. Allow your kids to come to you with questions. This will give insight into how kids are coping with traumatic events and what they make of everything that’s happening. While children often show tremendous empathy and kindness towards others in need, they don’t necessarily have the capacity for self-regulation and rational thinking. Understandably, children can develop fears about getting hurt or losing loved ones and they’re not always able to work through these fears themselves. 5. Be honest, but not too honest. Our relationship with our kids is one of confident leadership. Our children don’t need to hear our deepest and darkest worries, nor do they need to hear our vengeful rants about certain sections of the population (that’s what partners and best friends are for). What you can be honest about, are the feelings that you’re experiencing, like worry, anger and being helpful? What are the healthy ways you cope with them? 6. It’s OK to not have the answers. Why do bad things happen? Why do people do bad things? Why do innocent people get hurt? These are good questions your kids may ask. Take this time to share your philosophical beliefs and the thoughts that you find comforting during times of stress. Your shared feelings will help kids cope with traumatic events. 7. Focus on the helpers. In the words of Fred Rogers: ‘When I was a boy and I would see scary things DISCLAIMER

in the news, my mother would say to me, “Look for the helpers. You will always find people who are helping”. In times of crisis, we can find people who do kind, noble and heroic acts for others. Focusing on the helpers can provide reassurance that people are good-hearted and will work together to take care of one another. Older children may show interest in being part of the support team. Helping others improves mental wellbeing and can buffer troubling emotions like fear and anger. For their own safety, ensure that children provide support through an organised service, with a level of involvement that is developmentally appropriate for them. 8. After a crisis event, there is a psychological ‘recovery period’. This can take a couple of weeks. While helping kids cope with traumatic events during the recovery period, it is common for children to have difficulties sleeping, nightmares, to seem fearful or extra ‘clingy’ or to exhibit behaviours that are more typical of a younger child. If your child is showing extreme levels of distress or their distress seems prolonged, please contact your doctor.

Dr Ash Nayate is a clinical neuropsychologist specializing in brain function and resulting behaviour. Ash has almost 15 years’ experience working with children and families, supporting them to feel happier, more confident and resilient. To contact Ash please visit her website. GREAT HEALTH GUIDE | 67

T Screen ime for Children Deb Hopper

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kids matters

creen time for children - it’s one of those tricky topics to deal with from day to day. There are such mixed messages in the media about how much screen time is appropriate, healthy or even just OK for children to have. Screen time has some valid and handy functions for both children and adults, so let’s not have all the thumbs down against screen time. The key is to have our eyes open, have clear minds and be open to how society seems to be pulled along and sucked into more and more screen time. It’s time to take stock and think clearly about WHY we should bother to think about this issue for children. It’s time to look up from our screens and really take an honest look about how much screen time our children are consuming every day.

Encourage your child to change their screentime habits.

HERE ARE SEVEN REASONS WHY WE SHOULD MANAGE SCREEN TIME FOR CHILDREN: 1. Life is busy and screens are a time waster. Have you ever drifted into Facebook, Pinterest, eBay land, then looked at DISCLAIMER

the time and realised 5, 12, 20 minutes has disappeared? Life is busy and we are fritting away so much time being distracted by our screens. It’s the same for our children. Time seems to run away. 2. Social disconnection threatens our families. We can be on the couch swapping attention between our hand-held screens and the TV for hours and not connect with our family in the same room. We can enter the house after work or school and not have any fights or disagreements, but also no relationship building conversations. Both can lead to social disconnection in our families. 3. Time spent on screens is time not being active. We are fighting the battle of the bulge and obesity is threatening all ages. It’s time to swap your child’s screen time for a walk around the block, a swing in the back yard or jump on the trampoline. Give your child’s brain some time to rest. 4. Contrary to our habits, screen time is not relaxing and stress reducing. Zoning out with a screen may feel like relief after the pressures of the day, but if you really want your child to relax and sleep better, encourage them to look outside, watch the sunset, go for a walk on the beach or stare at a fish tank. 5. Too much screen time is linked to difficulties in getting to sleep. In a study of 10,000, 16 to 19 year olds, researchers in Norway found that the longer a young person spent looking at GREAT HEALTH GUIDE | 69

kids matters bed time? Is it time for them to disconnect from the screen and connect with you?

Deb Hopper is an Occupational Therapist, author and workshop presenter. She is passionate about empowering parents and educators to understand the underlying reasons of why children struggle with behaviour, self-esteem and sensory processing difficulties. Deb is an author and can be contacted via her website. an electronic screen before going to bed, the worse quality sleep they were likely to have. Having 1-2 screen free hours before bed supports a better sleep. 6. Screen time opens up the possibility of on-line bullying by children & particularly by teenagers. It’s much easier to post negative opinions on social media than to bully someone face to face, but the effects of on-line bullying on children can be just as devastating. 7. While children are using screens, it makes communication very frustrating. Often adults are frustrated as we can’t get the attention of children to ask how their day went or how they are feeling. Are children using screen times as a coping strategy? Which of the above 7 reasons speaks closest to your heart? Are these risks enough motivation for you to consider encouraging your child to change their screen time habits? Now, what is your child doing? How long have they got until 70 | GREAT HEALTH GUIDE

Editor ,s Choice

REDUCING MELTDOWNS & IMPROVING CONCENTRATION: THE JUST RIGHT KIDS TECHNIQUE

by Deb Hopper

Teach your child: • to understand & recognise emotions • to learn to control emotions & behaviour • to reduce tantrums & meltdowns • to be able to sit in class, listen & learn • to feel happy, safe & emotionally secure PLUS: FREE “Just Right Kids” Circle Self-regulation model to print & stick on your fridge & BONUS of Deb’s web training videos. Paperback

Published 2016

RRP $20.80 Now $19.75 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

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