29
GLUTEN & HEART HEALTH
DrWarrickBishop
PREVENTION OF CORONARY HEART DISEASE
New diagnostic tests to detect heart attack risk in those with no history
DrWarrickBishop
PREVENT TYPE 2 DIABETES WITH EXERCISE
Are you at risk of becoming a diabetic?
JenniferSmallridge
DO YOU STRUGGLE WITH INSOMNIA?
Beating insomnia to get a refreshing nights sleep
DrTammraWarby
ALLERGIC TO DUST MITES
Learn some practical ideas to overcome dust mite allergy
Dr David MacIntosh
GREAT HEALTH 07 11 14 18 22
THE HEART & VITAMIN D
Is your heart getting enough vitamin D?
DrWarrickBishop
25
DIET & PREGNANCY
Discover the best foods to eat in each trimester of pregnancy
Melanie McGrice FITNESS
TREATING MIGRAINES WITH PHYSIOTHERAPY
Learning how to stretch specific neck muscles to reduce migraines
Margarita Gurevich
LOWER BACK PAIN
Helping to reduce pain with movement & mindset
Jennifer Smallridge
SPORTS INJURIES OF THE SHOULDER
Treating shoulder injuries with physiotherapy
MargaritaGurevich
MINDSET
LAUGHTER IMPROVES HEALTH
Discover why laughter really is the best medicine
Dr Jenny Brockis
KEEPING UP WITH CHANGE
Learn about easy strategies to help you adapt to change
Dr Jenny Brockis
32 35 38 42 47 51
LISTENING TO UNDERSTAND
Six ways to deeply listen & increase understanding
Dr Suzanne Henwood
45 THE GIFT
67 RELATIONSHIPS
ESSENTIAL RELATIONSHIP SKILLS
How to build passionate relationships to draw closer to one another
Dr Matthew Anderson
YOU ARE ENOUGH: CONFIDENCE
Some tips to building up your inner self-confidence
Leanne Kanzler
56 60 63
SETTING YOUR LIFE GOALS
Learn strategies on how to set meaningful life goals
Dr Matthew Anderson
TIPS FOR YOUR CHILD’S MEMORY
Capturing a child’s attention with games to build working memory
Dr Janine Cooper
70
A SORE THROAT PROBLEM?
Reasons why a sore throat needs to be checked by a doctor
Dr David MacIntosh
73
SPORTS SKILLS TEACH LIFE SKILLS
Teaching children cooperation, coordination & collaboration through sport
Jane Kilkenny
FOUNDER + EDITOR-IN-CHIEF
Kathryn Dodd
DEPUTY EDITORS
Dr Helen J. Dodd
Dr William A. Dodd
LEAD DESIGNER
Oleksandra Zuieva
DESIGNERS
Olha Blagodir, Belhamra Mehdi
CONTRIBUTING WRITERS
Dr Matthew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Dr Janine Cooper, Margarita Gurevich, Dr Suzanne Henwood, Leanne Kanzler, Jane Kilkenny, Dr David MacIntosh, Melanie McGrice, Terry Sidford, Jennifer Smallridge, Dr Tammra Warby
CONNECT WITH US:
We are so delighted that this Issue is the 60th publication of Great Health GuideTM magazine. Thank you to you our valued readers for journeying with us.
Many articles have been written for this magazine by highly regarded authors who provide you, the readers, with a wide range of valuable and informed information. Thank you to our authors for their continued important contribution in time and expertise to this magazine.
In this 60th issue, we selected ‘Your Top 20’, articles that cover important heath issues such as Prevention of Coronary Heart Disease, Prevent Type 2 Diabetes with Exercise, and Beating Insomnia.
We’ve also found nutrition articles looking at Diet in Pregnancy, and The Heart and Vitamin D for healthy heart function. And for those who suffer with migraines, a key article is written about Treating Migraines with Physiotherapy.
As you will know Great Health GuideTM also has a broad selection of articles covering Relationships and Mindset. In the article Laughter Improves Health, you can find out why laughter is the best medicine for your soul. Another important article to revise is KeepingupwithChange, since continual change is so common in life. Therefore, learning how you can adapt to this changing world is very important. Also, to improve your relationships and draw closer to one another, read the article on Essential Relationship Skills.
SUBSCRIBE:
W: www.GreatHealthGuide.com.au
P: +61 (0)7 3394 8263
E: CustomerCare@ GreatHealthGuide.com.au
© Antalya Developments Pty Ltd 2023
And when it comes to Kids, find ways to capture your child’s attention and build memory, revisit the important article on Tipsfor You Child’s Memory. In Sports Skills Teach Life Skills, you will learn the value of sport as children learn cooperation, coordination and collaboration, all vauable life skills.
Here is to you enjoying ‘Your Top 20’.
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 Warrwick Bishop
the article in the last issue of Great Health GuideTM, I discussed methods of Gauging Your Heart Attack Risk. In this article, I discuss new methods with tests specifically used to diagnose and thus initiate treatment prior to the first heart attack. This is called primary prevention of coronary artery disease. Secondary prevention, i.e. treating the consequences of coronary artery disease, is also discussed.
Primary prevention of coronary artery disease involves patients who have either not yet had a problem or who have not complained of any symptoms of coronary artery disease. While these people may be at high risk because of a range of indicators, such as elevated cholesterol levels, high blood pressure, diabetes or smoking, they do not display any symptoms nor have they been identified as having a heart problem. Nevertheless, it is important to realise that these patients may carry an increased risk. The treatment for that risk, prior to an event, is called primary prevention. The problem is that best practice in primary prevention of coronary artery disease is more difficult because it is not well defined at present.
Traditional approaches to coronary artery disease tend to focus on secondary prevention or on treating the consequences of coronary artery disease. The symptoms of coronary artery disease include shortness of breath, chest pain on exertion or acute coronary syndrome, which is a set of symptoms that arise
due to decreased blood flow in the coronary arteries. There is no question that secondary prevention is beneficial in reducing the rate of recurrence of a subsequent heart event. The data around secondary prevention of coronary artery disease is very strong and I do not believe there is any need for alternative interpretations or strategies regarding secondary prevention at this stage.
objective in my own practice is to identify ways to avoid the first heart event.
I believe that current primary prevention practice has scope for significant reevaluation, particularly in our approach to risk assessment of individuals before they even have a problem. In fact, to me, preventing the chest pain or the heart attack in the first place is the Holy Grail of preventative cardiology.
When discussing risk factor assessment in coronary artery disease, it is extremely important to be clear about the difference between association and causation. Regularly, I need to tell patients that they have cholesterol build-up in their arteries.
Invariably I receive the reply,
• ‘But Doctor, my cholesterol is fine’.
• ‘But Doctor, I exercise regularly’.
• ‘But Doctor, I eat healthy food and keep my weight down’.
• ‘But Doctor, I don’t smoke’.
When we evaluate the risk of an individual in primary prevention of coronary artery disease, we use associations that have been demonstrated in population studies. This presents an inherent problem because risk may be low for the population, but it is 100 percent for the
individual who then goes on to have an event. While individual screening using stress-testing does have some merit, it will only identify problems too late in the process of cholesterol build-up in the arteries.
One of the key tools that I use in primary prevention is the latest technology available to scan the heart. Heart imaging provides clear information about the state of an individual’s heart. It is used to inform a management strategy based on exactly what was seen to be happening in the arteries, rather than a best guess based on a populationbased probability of what might be going on.
Cardiac CT imaging will lead to a conclusion that the features observed on the scan are either low, intermediate or high-risk features and this information can then be used against traditional risk variables to facilitate the most accurate computation of an individual patient’s risk. By combining the cardiac CT imaging and risk information of the patient, I believe that the best-informed management strategy for the primary prevention of coronary artery disease in an individual patient, can be achieved.
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 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
Paperback Published February 2017
RRP $ 34.99 Now $24.95
Jennifer Smallridge
You currently may not know of someone with type 2 diabetes, but it is highly likely that you know someone who is at high risk. In 2014, the World Health Organisation estimated 422 million people worldwide were living with diabetes, with a further 46% of people currently undiagnosed.
Type 2 diabetes is diagnosed when the body experiences a build-up of glucose (a sugar) in the blood. The complications of these high blood glucose levels over the long term are significant health concerns including, foot and leg ulcers, skin infections, increased weight, limb amputation, possible blindness, organ failure, stroke and heart attack. But despite diabetes being such a massively chronic issue around the world, the good news is that preventing type 2 diabetes with exercise is very possible.
Diabetes Australia have an online risk calculator here but in general, the risk factors for type 2 diabetes are:
• Being diagnosed with pre-diabetes (impaired glucose tolerance) via a blood test from your GP, i.e. HbA1c levels, which is the long-term marker of diabetic control
• Being diagnosed with cardiovascular disease
• With increase in age, but it is now occurring in younger age groups including children, adolescents and young adults
• Being overweight, especially with fat around the waist
• Smoking
• Minimal or no exercise
• Unhealthy eating habits (high fat, high sugar, high salt, low fibre foods).
When we eat food that contains carbohydrates (potatoes, bread, pasta, rice, fruit, etc.), our body breaks it down into glucose and it is released into the blood stream. To take up and use the glucose for energy, insulin (a hormone produced by the pancreas) acts like a ‘key’ and unlocks the ‘door’ to cells in the body, mainly in the muscles and liver. When someone is diagnosed with type 2 diabetes, the key no longer works. This means that cells have stopped responding to insulin and as well, the pancreas isn’t able to produce enough insulin or no longer produces any insulin.
As a result, the blood glucose level starts to rise in the blood stream when carbohydrates are consumed. This is called hyperglycaemia. If this condition remains for a period of time, the person is classified with type 2 diabetes. There are several medications or injections that are prescribed for diabetics to reduce blood glucose when insulin is no longer produced by the pancreas.
Like insulin, a single bout of exercise speeds up the rate at which glucose can be taken into the muscles. It appears that exercise is not only an effective ‘medicine’
for type 2 diabetes, but a significant preventative measure as well! One study looked at individuals who were all at high risk of developing type 2 diabetes and instructed one group to exercise and eat well, while giving the other group metformin (a drug designed to treat type 2 diabetes). Those who changed their lifestyle reduced their risk by 58%, whereas those who took the medication only reduced their risk by 31%.
You can think about exercise as an easy way to access your body’s own builtin medicine. Exercise removes extra glucose from the blood and uses it where we need it most, in the muscles.
The good news regarding exercise in preventing type 2 diabetes, is that it doesn’t have to be complicated. Most of the participants in the above study chose to walk for an average of 30 minutes every day and lost 5-7% of their body weight in the process.
1. Include strength training. Especially if you have already been diagnosed with type 2 diabetes. Strength training (using weights, resistance bands or body weight) has been shown to be more effective than aerobic exercise alone, in managing blood glucose levels. The blood test that measures the amount of glucose that has
accumulated over 3 months in your body is HbA1c. By lowering HbA1c levels, this can be used as the longterm marker of diabetic control.
2. Have something light to eat before or during exercise. It is recommended that some carbohydrates are consumed before or during physical activity, to avoid blood sugar going too far in the opposite direction, i.e. low blood sugar or hypoglycaemia, so eating a small snack or having a piece of fruit beforehand will help. Symptoms of low blood sugar include blurred vision, dizziness, shakiness, fatigue and fainting.
3. Consult a professional. Just like medication, exercise can be expertly prescribed to minimise the risk of unwanted side effects and maximise the benefits. To find out the best exercise regime for preventing type 2 diabetes, make an appointment with your local Accredited Exercise Physiologist.
Preventing type 2 diabetes with exercise is possible. All people should make it their health goal to have healthy glucose levels for the rest of their lives. The right timing and type of exercise is an essential and natural way to achieve this.
Jennifer Smallridge is an Accredited Exercise Physiologist as well as an Academic Lecturer in the fields of Exercise Science and Functional Human Anatomy. She can be contacted via her website.
Have you ever woken at 3am and started to toss and turn, frustrated that you aren’t able to fall back to sleep quickly? Then you start thinking about all that you must do tomorrow and all you didn’t get done today. After another hour, you think about how tired you will feel the next day and end up progressively annoyed about being awake?
Or perhaps you’re a busy working mum and after everything you’ve done all day, you stay up a little later just to try to have some time to yourself. Despite being exhausted while you stay up, when you finally go to bed, you suddenly find yourself wide awake and unable to sleep. Both scenarios are forms of insomnia, which is the inability to initiate or maintain a full and refreshing night’s sleep.
This type of insomnia, when it is not associated with another problem such as a mental health disorder (anxiety or depression), can be amenable to some tips to help promote a good night’s sleep.
For the sleep process to be enabled, several things need to come together, including the hormonal regulation of our body and our behaviours leading up to sleep and as we go to bed. As the sun goes down, our body produces the hormone melatonin. This keeps us in our natural rhythm and promotes the sleepy feeling, preparing us for bed. The release of melatonin can be inhibited by bright lights, smartphones, tablets and computers, which is why the first tip is to limit the use of these devices in the hour before bed and dim the lights if possible.
It is not helpful in the late evening to rush from one thing to another and another and then go straight to bed, if you’re not already sleepy. You will simply be awake and stressed in bed. So, it’s important to have some wind down time, to clear your head and to become sleepy before attempting to sleep. This can be helped by having ‘the worry list’ sorted before bed, so that as you go to bed, you can tell yourself ‘that has already been dealt with’ when your mind starts racing again. Cognitive behavioural therapy (CBT) can help to lessen these thoughts, as well as reducing negative thoughts associated with insomnia itself.
Our body regulates its temperature very carefully during the 24-hour period, cooling down in preparedness for sleep.
Thus, if the room is too hot or too cold, it makes it very difficult to sleep. One thing that can help lower our temperature a little in readiness for sleep, is the warmth of a bath or shower, after which the body cools down. So, to regulate temperature,
have a warm bath, don’t exercise too close to bed (within three hours) as it heats up the body. Play close attention to layering of clothing and environmental control so that you are not too hot or too cold.
Apart from our hormonal regulation to enable sleep, there is also the behavioural element that is the learned mindset to sleep. This is learning and recognising that the bed is a relaxing place where only sleep occurs. For some insomniacs, the bed becomes their battleground, one of endless frustration and even dread. So, for a start, re-establishing this relationship involves keeping a consistent bedtime and bedtime routine as well as having no TV or computer in the bedroom.
For those who lay awake unable to initiate sleep, limit this time to 30 minutes before getting back out of bed and undertaking a non-stimulating activity (e.g. reading elsewhere or meditation/quiet time) until feeling sleepy again. Then go back to bed to try to sleep when you are relaxed, yawning and sleepy again. This cycle can be repeated as often as necessary to reestablish this relationship of sleep to bed.
Other things to change would be to stop any checking on the time if you remain awake or wake in the night and thus remove any vigilant attention given to the sleeplessness itself.
There are other lifestyle factors that can contribute to insomnia. The stimulating effect of coffee in the evening can last up to five to six hours and can delay the body clock which reduces the amount of deep sleep.
Alcohol may make you drowsy and help you fall asleep but it interrupts the rapid eye movement (REM) sleep. Disruptions in REM sleep may cause daytime drowsiness and poor concentration. It can also suppress breathing and contribute to sleep apnoea.
Insomnia is the inability to initiate or maintain a full & refreshing night,s sleep
When sleep is absent, it has a global effect on one’s health and productivity. But it is also something that is often sacrificed in pursuit of work, family or leisure time. Try to put yourself and your sleep at the top of the list, rather than the bottom. Remember any persistent insomnia, especially that associated with anxiety or a low mood, should be discussed with your local doctor.
Dr Tammra Warby is a General Practitioner with a PhD in Virology. She has worked in emergency medicine and general practice in chronic disease management including diabetes, paediatrics, mental health, preventative medicine, skin cancer checks and surgery. Tammra works at Foxwell Medical, and can also be contactable via Twitter.
Dr David MacIntosh
Have you been told you have a dust allergy? Well the truth is that it is probably not the dust itself, but little insects called house dust mites. These little insects are everywhere, but more so where there is humidity. So that humidifier that you have running in your house may not be so good, if you are allergic to dust mites.
When it comes to allergies, this is a process where something that your immune system recognises as being so foreign in your body, causes the immune system to over-react and results in an allergic reaction and inflammation. When it comes to house dust mites - you are allergic to their poo. And they eat your skin flakes that you shed each and every day. That’s right - they eat your flesh and then, pass the waste onto you causing an allergy.
Nothing will completely eliminate dust mites, so what can we do? The problem is that you can’t completely get rid of them. Dust mites are everywhere. Despite the promotional claims for a vacuum cleaner, a spray or cleaning agent, none will completely eliminate dust mites.
There are many allergic symptoms caused by dust mites and some include:
• irritation of your skin causing eczema
• irritation of your lungs causing asthma
• irritation of your nose causing hay fever type problems.
Before giving up on your quest to rid your home of these insects, the place to focus most of all is the bedroom. If you want to take dust mite eradication seriously, you will need to:
1. Wash the sheets and pillow cases every week in hot water (>60ºC). You can add a commercial product containing tea tree or eucalyptus oils, formulated to kill dust mites.
2. Cover the mattress, pillows and quilt with dust mite resistant covers.
3. Covers are readily available from many stores and need to be washed every 2 months.
4. Get rid of those comfy sheepskins and woollen underlays too - they are dust mite magnets.
5. Remove all the fluffy toys in the bed and bedroom. Change to plastic ones instead.
6. Get rid of the carpet and change to wooden floor boards, lino or tiles.
7. If the carpets cannot be removed, vacuum them every week.
There are plenty of management options for people who are allergic to dust mites, from medications, to nasal sprays, surgery or a treatment known as desensitisation. This is a treatment where an allergy specialist provides a series of very small injections, given over several months to desensitise the body’s immune response to the dust mite. Both an allergy specialist and ENT specialist can offer to help with your symptoms, especially if a blocked nose is part of your problem.
Dr David MacIntosh 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 MacIntosh can be contacted via this website.
Vitamin 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.
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
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
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!
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
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
RRP $ 34.99 Now $24.95
McGrice
During trimester one, just getting through a whole day’s work is a struggle. Not to mention juggling medical appointments, fitting in your daily sweat session, keeping up with the family and trying to maintain some sort of social life. Your life is as busy as ever but suddenly your energy levels have plummeted, right when you need them the most! Sound familiar? Well, you’re not alone.
Getting the right nutrition during the first trimester of pregnancy is crucial. Not only does it keep your energy levels up but also ensure your baby gets the nutrients he or she needs, to promote ongoing growth and development.
Knowing what to eat during your pregnancy to ensure you’re covering all bases can be confusing, with so many different health professionals involved in your care. Your experienced friends share their advice, not to mention the overwhelming amount of information available online and through social media platforms.
The good old ‘eating for two’ mantra can’t be the basis for all your food decisions throughout the entire nine months. You might be interested (or even disappointed) to know that your calorie requirements don’t actually increase at all during your first trimester of pregnancy. General healthy eating guidelines still apply in this period, so making sure you include a variety of foods from all five food groups, choosing low GI carbohydrates, lean meats and healthy fats is key.
Whilst extra calories might not be important, specific nutrients are. Minerals including folate, zinc, iron and omega-3 fatty acids as well as getting enough fibre and fluid should be a priority. Choosing
grainy breads and cereals, lean red meat and skinless chicken, grilled salmon and healthy oils such as olive oil, will help meet your nutrient needs. Fresh fruit and veggies in conjunction with plenty of water will also help to keep your bowels regular as well.
For some women the second trimester may be somewhat more enjoyable then trimester one. You baby bump might be starting to show and that nausea and morning sickness should have started to ease. The good news keeps on coming. In trimester two, your calorie requirements are higher than usual.
You should be aiming to increase your intake by about 600-1400 kilojoules per day depending upon how much weight you need to gain. This is equivalent to about two extra snacks each day. So, adding two extra serves of foods like a yogurt, vita-wheats and cheese, a slice of peanut butter on multi-grain toast, some fresh fruit or a handful of nuts, will help to provide you with the additional highquality calories that you need. Basing your snacks around wholegrain foods each day, will also make sure you’re getting enough folate and iodine, which are key nutrients required for this stage of development.
Additional calories are needed during the third trimester to ensure ongoing high-quality nutrition. In trimester three, your baby is growing the most rapidly, so ensuring you are still getting adequate calories to support growth of the baby is important. Focusing on a high intake of omega-3 and omega-6 fatty acids from foods like oily fish and nuts will support brain development. Including a range of citrus fruits and green leafy vegetables will make sure you’re getting enough vitamin C, which also helps to boost your absorption of iron.
Knowing what to eat during your pregnancy and actually doing it are two different things. You may have the best intentions for a well-balanced diet.
Finding the best diet during pregnancy can be tricky and time consuming. So, to get you going in the right direction you can download your free pregnancy meal plan to make sure you’re ticking all the right boxes for you and baby.
Melanie McGrice is an Advanced Accredited Practicing Dietitian and is the director of Nutrition Plus, a dietetic practice based in Melbourne, Australia. Melanie is a highly respected nutrition blogger, journalist and media personality, and is regularly invited to consult to the media on a range of nutrition & dietary topics.
Melanie is the author of ‘The Pregnancy Weight Plan’ and may be contacted via her website.
Gluten-free diets have soared in popularity over the past decade. Nevertheless, does the research support the conclusion that restricting gluten leads to heart health? The short answer is ‘yes’, but with a caveat: If and only if you have Coeliac Disease. I think it’s a major step forward that people who need to avoid gluten can now very easily do so, because glutenfree foods are increasingly available and food labels clearly identify foods with or without gluten. Nevertheless, the links between gluten and heart health seem to have been exaggerated by the press and in turn, these alleged risks have been oversold by food manufacturers.
Gluten is a protein that is found in food products that contain wheat, rye and barley. In Coeliac Disease, sufferers have an immune reaction when they eat gluten. This triggers inflammation and causes intestinal
damage. Additionally, Coeliac Disease is associated with an increased risk of heart disease, but that risk decreases when a gluten-free diet is followed. For those who do have Coeliac Disease, the irritation caused by the proteins in gluten can interfere with the absorption of nutrients from the small intestine. Long-term, the problem with nutrient malabsorption can lead to heart disease, osteoporosis and in some cases, even cancer.
A long-term study that was conducted over a period of 26 years has led to an upsurge in media interest about the possible link between gluten intake and heart attacks. The investigators of this research contended that there is a possible link between an increased risk of a heart attack and restricting gluten. Nevertheless, this link was found to be unrelated to the gluten itself, but instead, it was found to be due to the reduced consumption of grains or other grain-based
products that could be associated with gluten consumption. That is, eating these products probably led to a reduction in overall fibre intake and apparently, led to an increase in overall intake of unhealthy fats and sugars. Although media reporting of this research did not explore potential explanations for the link between gluten and heart attacks, it can be safely concluded from the study that if you are contemplating reducing your gluten intake for cardiovascular health, it’s not necessarily going to improve your heart health.
If you are looking to reduce gluten for symptomatic reasons like bloating, better digestion and better sense of well-being, then that is entirely reasonable. However unless you have been diagnosed with Coeliac Disease don’t expect a reduction in risk of heart attack. If you want to have a better understanding of your cardiovascular risk
and health, then instead of cutting out the gluten, visit your local doctor and ask about what technology is available these days to look at your arteries and see what risk you truly have when it comes to coronary artery disease and heart health.
Remember: Any time you eliminate whole categories of food that you have been used to eating you run the risk of nutritional deficiencies. So if in doubt, make an appointment with your local doctor to discuss a dietary plan that best meets your own nutritional needs and take care of your heart health.
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.
eadaches are a common condition that most people experience. These headaches vary greatly in terms of intensity, symptoms and triggers. While some headaches can come on sporadically and are easily contained with a mild analgesic, others can be frequent and severe.
They are categorised as a neurological disorder. The pain felt with migraines is typically moderate to severe and is felt on one side of the head but can alter between episodes. This discomfort is typically described as a throbbing sensation. Nausea and light sensitivity are common symptoms associated with migraines. They can also be accompanied by an ‘aura’ which involves visual or sensory disturbances, such as seeing spots. The causes are not fully understood, but they can be debilitating enough to cause individuals to miss days of work or school.
A physiotherapy assessment may help in identifying what triggers your migraine or some potential contributing factors. Where these factors are outside the scope of a physiotherapy practice, referral back to the GP may be necessary. Some typical contributing factors may be:
• Alcohol or caffeine
• Stress
• Poor sleep
• Diet
Keeping fit is part of a healthy lifestyle and physiotherapists can be seen as exercise experts. If your migraine is in any way neck related, there may be some
Margarita Gurevich –––hands-on treatment, as well as exercise prescription which may assist in dealing with the issue. Even when you are not in a ‘flare up’ phase, a good exercise regime may be important to maintain general health and as a helpful stress reliever, which as we mentioned above, is one of the key contributors to migraines.
We can break this down further and look at specific head and neck exercises versus general exercises and consider the importance of both.
• Specific head and neck exercises:
When your migraine is in a flare-up phase, ‘keeping fit’ is probably not going to be helpful in terms of alleviating your symptoms. We can agree that no number of squats or lunges will improve your symptoms. This is because, if there is a musculoskeletal neck component, we need to find the movements which will provide relief and facilitate recovery. Certain stretches of the neck or activation of specific muscles may be helpful in this instance. However, this will of course differ from one individual to the next.
• General exercises:
Plenty of research reinforces the importance of maintaining good physical health as a preventative measure for most conditions. It helps strengthen our immune systems, provides psychological and emotional benefits and builds up resilience when our bodies are temporarily hit with illness.
It is important to make this distinction between specific and general exercises because not all exercises are created equal. Therefore, not all exercises will be
therapeutic in certain situations. What helps one-person deal with a problem may exacerbate another person’s problem. This is why treating migraines with physiotherapy, always needs to be personalised to make sure the prescription fits the individual.
SCENAR therapy is a useful tool for treating headaches. The SCENAR falls under the electrotherapy umbrella and can be helpful with identifying problem areas which are compromised due to injury or disease. It works by restoring normal function through improved blood flow and stimulation of the nerves, thereby reducing pain. As the SCENAR is not specific to any one type of anatomical structure, it can be helpful in treating issues where it is difficult to identify a clear cause. Your physiotherapist can advise if this treatment is appropriate for you.
So, treating migraines with physiotherapy is a very good alternative and adjunct to analgesic treatment.
Margarita Gurevich is
and uses
Clinical Senior PhysiotherapistPilates, 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.
Jennifer Smallridge
Lower back pain has been identified as a ‘global epidemic’ by The Lancet medical journal. Over 84% of adults will experience lower back pain in their lifetime, with the burden on both the individual and the economy continuing to rise. Just as the causes of lower back pain are vastly varied, so too are the solutions. Many people in pain seek a ‘silver bullet’, which can unfortunately send people on a medical merry-go-round. So how can you regain control of your pain and your life?
Lower back pain is a symptom, not a disease and it can come from many causes (both known and unknown). Fortunately, the vast majority of lower back pain is not sinister in nature and requires looking at the whole person, including mind, body and lifestyle.
Although it is common to be sent for medical imaging with back pain, it’s important to remember that many findings or ‘abnormalities’ identified in those with pain are also frequently found in people without any symptoms at all. This doesn’t mean that pain is not real or important, it is just helpful and interesting to note that imaging does not always explain the onset or predict the course of lower back pain. So, what can actually we do about it?
1. Keep moving
Did you know that paracetamol has been proven no better than a placebo tablet for an episode of lower back pain? While the typical advice for back pain used to include bed rest, this has now been shown to delay recovery and create further fear around movement.
The better you move, the better you are. Start with a gentle walk and some light stretching to reassure your body that it is safe to move, before building back up to previously enjoyed activities. There is certainly no one ‘best exercise’ for lower back pain – instead, people should choose something that they enjoy and will do regularly. This could include yoga, Pilates, strength training, cycling, swimming, sport… the release of feel-good hormones in the brain also act as painkillers!
2. Controlling the controllable Research finds that certain factors can predict the likelihood of developing lower back pain, but the good news is that most of them can be modified!
• Body mass: being overweight is linked to long term lower back pain, but exercise also helps with weight and pain outcomes.
• Smoking: have you thought about cutting back?
• Physical inactivity: doing less than 150 minutes of moderate activity per week increases the risk of lower back pain, amongst many other health conditions.
• Catastrophising: beliefs that your back is ‘broken’ and never going to improve, can be a self-fulfilling prophecy.
• Fear-avoidance: the more you are worried about doing, the less activity you will end up doing, which is not helpful in the long term.
• Work satisfaction: studies have repeatedly found that being less satisfied with your job is linked with higher rates of lower back pain. Could it be time for a career change?
Modern pain science supports the observation of thought patterns which may be considered ‘helpful’ and ‘unhelpful’ to long term pain outcomes.
The theory is that our thoughts and beliefs can either create ‘danger’ signals within us, or ‘safety’ signals.
Consider the following beliefs about lower back pain:
• ‘My back is unstable’
• ‘I’ll never get better’
• ‘My back is out of alignment’.
If left unattended, these thought patterns can create more unease in the body and in turn, actually increase pain.
Beliefs which can create ‘safety’ signals include:
• ‘I am strong and durable’
• ‘Even though I have a bit of pain, I’m going to go for that walk’
• ‘Motion is lotion for the body’.
It takes some time and effort to reframe beliefs, but in the long run, the work is worth it. Some people benefit from having a coach (family member, friend, trusted health professional) to remind them of these beliefs and habits when things get tough.
The take home message: Don’t wait until you’re absolutely pain free to get back to doing what you love. By gradually building up strength with exercise, most people find that the lower back pain becomes a whole lot more manageable and life gets much more enjoyable.
Jennifer Smallridge is an Accredited Exercise Physiologist and also an Academic Lecturer in the fields of Exercise Science and Functional Human Anatomy. Jennifer may be contacted via her website.
The 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.
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
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.
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.
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.
Dr Jenny Brockis
Research has shown how laughter is important for our social relationships, brain function and overall level of happiness. Furthermore, laughter improves health. Who knew that a good belly laugh could have such a significant impact to your overall health? In fact, the study of laughter is called gelotology.
So, allow me to ask you, have you ever found yourself in that situation where everything you planned turned out wrong? Like the time you spent all day preparing a big roast dinner for your prospective in-laws and your beloved had forgotten to tell you they were vegetarian. Did you laugh or cry? Choosing laughter can be very effective to help defuse a painful or awkward situation. Better still those tears can help to re-establish or deepen existing social bonds.
Feeling happy is reflected in a greater sense of resilience. We cope better and we’re more accepting of failure – seeing it as a learning opportunity rather than a terminal event. We’re more tolerant, less judgmental and inclusive. We become more generous and kind.
As social beings, we are hard wired to connect and we flourish in the company of others. Laughing is a great way to express joy and shared mirth and provides a powerful social signal to others. It’s thought to predate language as a way to communicate our feelings, as an indicator that danger has passed and show our acceptance into our tribe.
Being highly contagious, when one person is laughing, it’s hard not to find yourself chuckling at the shared joke as
well. Hearing laughter leads us to mirror that behaviour because strong emotions synchronise the brain activity in others.
Groucho MarxYou may not be able to tickle yourself, but you can put yourself in a good mood because your brain can’t tell the difference between a fake and a real smile. When you smile, your brain recognises you are using certain facial muscles that it interprets as a sign to indicate you’re happy.
This is the basis for laughter yoga, which is less to do with striking a pose and more about using laughter to raise your own level of happiness. While attending
A clown is like an aspirin, except he works twice as fast.
a class where you are instructed to laugh, might seem a bit weird. However, studies have shown it works by raising levels of our feel-good hormones, dopamine, serotonin and endorphins while reducing levels of the stress hormone cortisol.
Laughter improves health and really is the best medicine. Clown doctors including Patch Adams have long used laughter as a way to assist healing and restore humanity and compassion to those who are afraid or in pain.
Just as exercise is a great tonic to health, being prescribed laughter is a great total body workout. Researchers have estimated that laughing one hundred times is the equivalent to spending ten minutes on a rowing machine or 15 minutes on a treadmill. What are you waiting for? It’s time to get laughing.
Laughter boosts the immune system. Studies have shown how humour elevates natural killer cells helping us to produce antibodies against infection and increases production of endorphins. That’s why watching your favourite episode of Mr. Bean can improve your threshold for pain.
While we all have a happiness set point, we can influence this because it is determined partly by our genes (50%), partly through circumstance (10%) leaving 40% of us to play with. If you’re looking to raise levels of cooperation,
positive communication and happiness in those around you, a great place to start is by enjoying a side splitting laugh.
DrJennyBrockis 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.
The 12 Keys to Create Your HighPerformance Brain.
• Reduce stress & avoid stressrelated illnesses
• Foster healthy thinking habits to boost efficiency
• Build your expertise with renewed focus &stamina
• Drive innovation through productive collaboration
RRP $25.75
Terry Sidford
hat do you associate with when you hear the word ‘gift’? Typically, we think of giving or receiving a material present, donating money, or someone having a special talent.
Looking up definitions of ‘gift’ we find the following:
1. Something given: something that is given to somebody, usually in order to provide pleasure or to show gratitude.
2. Special talent: a natural ability that somebody appears to have been born with, especially an artistic ability or social skill.
3. Act of giving: the act of giving something to somebody.
I would like to try to give you a new perspective on what a gift can be. These special gifts are not material. They come from within us and are meant to be shared with others. They are not only to be given during a set holiday or special occasion but are meant to be given every day of the year. These gifts have no boundaries, cost nothing but are priceless. So, what gift am I talking about?
The ability to love unconditionally, to listen, to give a hug, to be intuitive, calm, stable, giving, to be caring, organized, to have special knowledge, to be compassionate, helpful, playful, to be musically talented, to be artistic, analytical, technically talented and the list goes on and on and on…
If you are struggling to connect with your own internal gifts, think about people or
circumstances in your life that you have experienced as an unexpected gift. It might be a stranger smiling at you for no reason. A child waving in a restaurant, a friend who called to say ‘hi’. Acts of kindness that are intangible, are gifts we receive in our day to day lives. They are simple things that we can all do to shine our own light from within as a gift to others.
Still struggling to see your gift? Start by making eye contact with more people. Look at them with care and love. Our souls are seen with our eyes and felt with our hearts. The greatest thing is that as you allow yourself to see someone else eye to eye, you are opening yourself up to been seen, too. You will instantly feel the gift received and your gift given.
Think about what attributes you possess that come easily to you and how you can share your gift with others. What if you replaced a material gift with your unique, priceless gift and asked others to pay it forward?
My gift to you is to provide a voice through coaching, my website and newsletters to remind people that they are brilliant and meant to be seen and heard. That people are meant to live life fully, with passion and purpose to promote the awareness of helping others find their unique gift, purpose, or essence and to share it with the world. Together we can lift each other up, share our gifts and make a difference in our world that desperately needs us. With appreciation and love.
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.
IFthe thought that everything in your world is changing too fast is making you feel uncomfortable, it’s time to tap into how your brain is designed to help you adapt and thrive.
Change itself is not the problem, but keeping up with change can be, since it is the volume and velocity of change that’s causing us to feel stressed, making it harder to think straight or to know if we’re dealing with change in the right way.
The brain loves familiarity, because it makes us feel safe. It feels nice to be cocooned under a warm blanket of knowing this is the way our world works.
There’s just one problem, staying in the status quo means you can get left behind when it comes to adopting to new technologies or new ways of thinking.
Change is no drama when it’s small, under our control and it’s something we desire such as a holiday, a new relationship or new home.
It gets hard when the change is imposed, and you’re not convinced you want it. Here, the brain sees change as a potential threat, responding in the same way as our ancestors did when confronted by the rustling of the grass which might be either the wind or a sabre tooth tiger looking for dinner.
Dr Jenny BrockisDiscover how your brain is designed to help you adapt & thrive.
Our reaction to that threat is immediate and we prepare to take flight, put up a fight or become frozen to the spot.
Once the immediate threat has disappeared, the body seeks to return to safety mode. But if you are facing multiple points of change your body and brain never gets a chance to switch off the stress response.
Neuroplasticity is your brain’s ability to rewire itself in response to changes in the environment through the formation of new and strengthening of existing synaptic connections between existing brain cells. This facilitates new learning, formats memory and embeds habits.
This plasticity is freely available to us throughout our lives, meaning we are always capable of upskilling, upgrading and rewiring our neural circuitry and thus, we are keeping up with change.
If your intention is to quit smoking, drop a dress size or give up Facebook for three months, it’s good to know what your goal is, but also why you want it.
Getting healthy and fit sounds very virtuous but isn’t compelling to your brain. You need to find the REAL reason you want that change; is it more confidence, higher selfesteem or time to spend with your kids?
As clever as your brain is, it’s hopeless when it comes to future planning or dealing with abstract ideas. This is why painting a mental picture of yourself having achieved the desired change can help to convince your brain the change isn’t only possible, but you’ve done it already!
We are creatures of habit because it saves the brain-conscious energy.
Habits operate at a subconscious level, so unless we bring them to our conscious awareness it’s tough to override the old way of doing and implement the new. Your brain must be cleared and repeat the new way of working to establish and strengthen that new neural pathway that eventually becomes the brain’s default pathway.
How long does it take to create a new habit? That depends on the complexity of the habit and how determined you are to make it happen! Realistically it could be anywhere between a week and a year. We spend months or years creating our habits, so installing a new one takes time, and we need to expect a few hiccups along the way.
THE BRAIN CAN HELP US MAKE THE CHANGE WE WANT:Big changes can easily overwhelm the brain so start low with one small change at a time and enjoy the positive ripple effect that can follow. Success is highly motivating so break down the task into easily digestible bites and enjoy the journey.
Change can feel lonely so share your vision and encourage others to support you in your quest. This will boost motivation and of course it’s always nicer to share those celebratory dopamine cupcakes of success with friends.
Some change doesn’t work out and that’s OK. Accepting that some change will fail reduces our fear of failure and risk aversion and supports greater possibility thinking.
While there is a lot changing in our lives there are some things that hold constant. Love, tenacity, resilience and strong positive relationships can all help you to effectively navigate those muddy waters of change.
Taking the lead is more effective than trying to manage change. When change is normal, expected and desired, your brain will work with you to make it happen.
Change is all about evolution and personal growth, which is why choosing to embed new habits that will support you and knowing how your brain can trick
you into feeling afraid will keep you more change agile. So by keeping up with change, you can always adapt and thrive.
DrJennyBrockis is a Medical Practitioner and Board-Certified Lifestyle Physician specialising in brain health and mental performance. 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 Smarter, Sharper Thinking (Wiley) and may be contacted via her website.
Dr
Jenny BrockisThe 12 Keys to Create Your High-Performance Brain.
• Reduce stress & avoid stress-related illnesses
• Foster healthy thinking habits to boost efficiency
• Build your expertise with renewed focus &stamina
• Drive innovation through productive collaboration
• Help you to get more done with less effort & time
Dr Suzanne Henwood
Have you ever been in mid conversation with someone and then realised they are waiting for you to reply and you have no idea what they have just asked you? Your mind had wondered?
While you are not fully listening, you will think about times that you can relate to, shared experiences, searching for how that feels, so you can empathise with the other person and in doing so jump in with what you want to say. We all do it. But this means that we have stopped listening to understand.
1. Being aware.
Become aware of your communication style – reflect on your preferences in how you communicate, so that you can adapt your way of speaking and listening to honour others. Examples include:
• Do you prefer big picture or detail? At work, if your boss is giving you the big picture, but you want the detail, then you will not be fully listening but considering what else to ask, so that you can make even better sense of what you are being told.
• Do you speak literally or inferentially? When I say to my husband ‘the bin needs emptying’, I speak inferentially. My husband however is literal in his approach and requires me to say specifically what and when something is to be done.
• Which sense do you process information with (sight, sound,
kinaesthetic feeling, smell, taste)? If I describe my holiday and in doing so talk about the sound of the sea, the different bird calls and you prefer visual processing, then you will not be listening to me, but creating your own images and story in your head.
By understanding your own preferences, you can be alert to any differences and adjust your listening to understand.
2. Active listening.
Be intentional in your listening. Have your full focus on the other person and what they are saying (both verbally and non-verbally). Mindful listening is about being genuinely interested in the topic of conversation, without the intention to judge, correct or offer your views. Your intention is to hear and understand.
Most people do not listen with the intent to understand; they listen with the intent to reply. Steven Covey
You might demonstrate this by having appropriate eye contact, being face to face, putting down anything you were working on or holding, so that you can concentrate fully on the other person.
3. Encourage talking.
Encourage talking without interrupting using non-verbal prompts like smiling, nodding, retaining eye contact and with body language. Lean in towards the person to show interest.
Avoid the temptation to interrupt or interject. Any interruption to flow can derail the persons thought and prevent
them from finishing what they wished to share. Avoid completing sentences for them or jumping in with a story of your own.
Show respect for the other person by letting them explain, explore, share until natural completion. Let them fully express themselves and then show that you have heard and understood. This is one of the greatest gifts you can give another person – and they will notice and be grateful for it.
4. Embrace difference in opinion.
It very likely at some point that you will be involved in conversation where you
disagree with some or all of what is expressed. Instead of seeing that as right and wrong, embrace the difference and value different perspectives. Get curious about how other people see the world.
In practice this requires seeing a situation from anther persons perspective: walking in their shoes. A great question to ask is, ‘In what circumstances could this be true?’ Listen with an intention of understanding; caring for the other person and respecting their right to have their own views.
There is a caveat to this – it is not about you putting yourself down or letting someone walk all over you. This is about mutual respect. If you are not being respected, or you feel unsafe in any way, you can politely stop the conversation and walk away.
We talk about ‘Actions speak louder than words’. This is especially true of emotions. If there is a mismatch between words spoken and body language, people believe the body language. This is also true when listening. Be aware of your body language to ensure it is not showing any lack of interest.
To show that you have listened, it is a good idea to:
• Summarise back what you have heard, giving the person an opportunity to say, ‘that is not what I said’ or ‘that’s not what I meant’.
• Ask a question to check that you heard correctly. This can be done at
any point when there is a lull or pause, but never in mid-sentence or flow.
• This is not about having the last word – it is to respect the other person and show that you are actively listening to understand.
It is impossible to enter a conversation without your own history, values and experiences. It’s natural to refer to what you already know, to understand what you have heard. By being aware of your own views and recognising when they are different from others, you can control your reaction and ensure you retain a respectful active listening stance. This means that you respect others enough to allow them to express themselves freely and that you care enough about them to listen.
Dianne Shilling said in a Forbes Magazine article, ‘Genuine Listening has become a rare gift – the gift of time.’
One of the greatest gifts we can give another person is the time to listen. To let them know they are seen and heard and we are listening to understand.
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.
Dr Matthew Anderson
a counsellor of 45 years in practice, I often discuss with my clients the essential relationship skills to achieve flourishing relationships. The below list of essential relationship skills are ones that I consider vital for successful love relationships, especially and including marriage. I have compiled these skills from 45 years professional experience with couples and my own failure and success.
Both partners must reach a minimum of a level seven (on a scale of one to ten) for each item on the relationship skills list in order to ensure a happy and lasting relationship. Numbers should be assessed by both partners about themselves and about their partner. For example, if one partner gives himself a seven on maturity and his partner gives him a four, then the four should be the true number and the difference in perception should be discussed. While every item on this list of essential relationship skills is important, each couple may want to add to it, based on their own relationship values and needs. No item is to be removed, however, since each is truly essential for a meaningful, happy and lasting love relationship.
1. Love 1.0. While love is not generally thought of as a skill, it is definitely a required ingredient in a happy, lasting marriage. Love 1.0 means that both partners begin the relationship with a deep love for each other. The term ‘in love’ is appropriate here.
2. Love 2.0. This presupposes that both partners are ‘in love’ (see above) and goes to a second and crucial step. Both partners must be proficient at showing, communicating, giving and receiving love. ( see below )
3. Maturity. Marriage requires two adult mature partners in order to be successful. Both partners may be physically adult but emotional maturity is also necessary. My experience with couples is that the two most significant reasons that couples break up are immaturity and inadequate communication skills.
4. My Partner is #1. Each partner must feel that they are #1 priority in their lover’s life. Work, children, lifestyle, location and other priorities may be important but must not take the place of their partner’s number one priority. Being #2 or #3 is always a significant obstacle to a marriage.
5. Listening. You can really listen to your partner in stressful and non-stressful situations. One of the greatest (and
truly rare) gifts that we can give another person, is to truly listen to them. At least 70% of all communication issues between you and your partner will disappear if you stop and listen.
6. Trust. Trust is the bedrock of a healthy, thriving relationship. Everything else stands on this foundation. If you become trustable, you will create safety and a place for openness.
7. Honesty. Honesty and trust are like yin and yang. Each one supports and nourishes the other. Honesty makes a relationship real and reality helps build trust.
8. Vulnerability. Vulnerability means opening your heart to and with your partner. When both partners are consistently vulnerable, intimacy deepens and the relationship grows stronger.
9. Sharing. Let your partner really know who you are, have been and hope to be. Holding back will limit and even damage your relationship possibilities.
10. Take responsibility & admit when you are wrong. The ability to admit your mistakes is crucial in resolving conflict. It takes strength of character to say, ‘I was wrong’.
11.Support for the other’s goals & needs. Making your partner’s life goals and needs as important as your own creates true partnership.
12.Self-awareness. Have at least a modicum of awareness of your feelings, thoughts and actions both positive and negative. The better you know yourself the better you will be as a person and a partner.
13.Be emotionally intimate. Emotional intimacy is a central part of a healthy, lasting love relationship. Make it your goal to be emotionally open in a positive way every day with your partner.
14.Give love. Saying ‘I love you’ in meaningful ways (from your heart) needs to happen daily. It keeps love alive and helps you avoid taking your lover for granted.
15.Receive love. Receiving love is equally as important as giving love. Opening your heart and allowing your lover’s love to make a difference will be one of your greatest gifts to her or him.
16.Affirm your partner daily. Great relationships are full of affirmation and almost devoid of negativity and criticism. Be specific and enthusiastic with every positive comment about your partner’s special qualities.
17.Accept daily obligations. It is important to handle normal adult obligations willingly and competently. Happy, healthy, lasting love relationships require two adults, not just one person carrying the daily load.
18.Fidelity. This means being true to your partner both physically and emotionally. Make him or her the only one every day and there will be no place for infidelity.
19.Precious. See your partner and relationship as precious. Hold your partner and your special connection as precious and you will live each day as a celebration of your love for one another.
OK, you read the essential relationship skills list and have done at least a preliminary assessment of how you and your partner are doing. Please take the time to sit together and discuss what you discovered. Do not use the list to make negative judgments about each other. Use it as a check up to see how well you are doing and where you need some improvement. Then make a plan to work on one or two items. Your relationship is worth it. Even a little progress in any of these areas, will make a difference.
Quick tip for success: Start with item #16 (your ability and willingness to affirm your partner daily). Sharing more positive affirmations daily will help you in all of the other areas mentioned above. Now get to it and enjoy!
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 he may be contacted via his website.
Leanne Kanzler
Have you ever had the thought ‘I’m not good enough’? Most people have had this negative thought at some point in their lives, including me. Whether it be regarding your education, friends, relationships or career, maybe even how you look or the amount of money you earn. There is an unlimited amount of reasons why someone could have the belief that they are not good enough. This article will boost your confidence and show you that you are enough.
Knowing that there is a direct link between our thoughts and the way we feel, is it any wonder that these negative thoughts make us feel awful? Negative thoughts can really knock us back and wreak havoc on our confidence. Once confidence takes a blow, it can be difficult to get back out there and push past whatever the negative thought that is in your mind.
I might hear myself say things such as:
• ‘I can’t do this’
• ‘I’m hopeless’
• ‘I’m just stupid’
• ‘Everyone else is better than me’.
• Saying ‘no’ to potential opportunities because I fear I will fail
• Reject compliments
• Avoid looking for opportunities because ‘what’s the point’
• Stay in bed, over eat, under eat
• Addictive behaviours including drugs, alcohol, gambling and porn.
It is important to note that these behaviours undermine self-confidence. They are known as avoidance techniques and essentially lead to reinforcing the way we feel! These behaviours can create emotions like shame, guilt or unworthiness, which of course affects confidence.
1. Be kind to yourself! If someone you know said to you, ‘You are hopeless, you might as well give up now’, would that person be your friend for much longer? Would you accept that kind of talk? This person is attacking you and impacting on your self-confidence.
2. Acknowledge your negative selftalk. You might simply say, ‘Oh, there
is that mean self-talking again’ or ‘Thank you, mind, I don’t need that kind of talk right now’ or even just say, ‘oops’. The key here is NOT to then get upset with those thoughts, just notice them, give them no more attention and move on.
3. A positive mind is not just about your mindset. It is also about what you put in your body and how you treat it. Good food increases happiness. Healthy body, healthy mind. Exercise has been proven time and time again to help increase positivity and confidence and decrease depression and anxiety.
4. FEAR is a real confidence killer. It can be described as ‘False Evidence Appearing Real’. Why is your mind creating fear? Don’t let it hurt your
self-confidence. You are enough.
5. If your confidence level is low, seek professional help. There are many reasons for this to occur. This can be resolved, you are enough.
Because you matter! You were not born lacking in confidence. This is something that is created over time. It could be our own internal wiring that is more geared to negative thinking. This can be changed! It could be because of the messages that you were given as a child. Some of these messages are obvious, others are overt and if one of your parents lacked confidence, you picked that up as your own beliefs.
Knowing that you are enough, whoever you are and whatever you do will increase your confidence. Even if you are a long way from where you want to be, keep building your confidence. By acknowledging you are enough right now, you are taking the step toward believing in yourself, which ultimately is what will help you take the steps to achieving what you want.
Leanne Kanzler (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 on Facebook or visit the Website. You can reach her office on 1300 132 252, or email
Dr Matthew Anderson
Do you wake up each day filled with passion about what you will do with your day? Are you completely dedicated to something that requires you to use all that you are? When you attempt to describe your future, are the words vision, meaning and purpose part of the description? Are joy, enthusiasm and inspiration your frequent companions? These questions help in setting your life goals.
Sadly, most people cannot answer ‘yes’ to all four of the questions above. However, most people would like to be able to say, ‘yes’ but do not know exactly what to do to make that a reality in their lives.
If you have never set any life goals and you don’t have the life you that you want, then it may be because you are too much like I used to be. I created expectations that were far below what was achievable and then made them come true. I almost lost one of the most fantastic opportunities of my life because of my ‘small’ picture of what I thought I deserved.
It was 1972 and I was completing my second year as Associate Pastor of a small church in Massachusetts, USA. A church member, who was my friend and mentor, approached me with a question: ‘Would you like to do counseling and consulting full time?’. I said ‘no’ and that was that.
When I told my wife, she became very agitated saying, ‘You’re an idiot! Of course, you want to do counseling and consulting full time. That is all you dream about. You love it. Why did you say ‘no’ to him?’
Upon reflection, I had to admit that my wife was right, so I spent the next two weeks engaged in an intense inner search for the reasons behind my denial. I discovered that I did in fact have a dream of being a counselor/consultant, but I also had some extremely self-limiting attitudes that blocked the path to the realization of that dream. I felt undeserving and I could not see how I could overcome the obstacles that seemed to block my way. In addition, I had fears about my ability to do well in the profession that I dreamed about. Finally, I had a breakthrough and decided to return to my mentor and share what I discovered about myself and see what he had in mind. It was one of the best decisions of my entire life.
C reate expectations that are achievable, then make them come true.
The mentor suggested that we start a nonprofit organization dedicated to consulting and counseling and made me the director. I agreed, then we scheduled our first board meeting. The board members announced that they had already made many decisions that left me astounded.
1. My salary was to be twice what I had been making at the church.
2. They asked me to list the courses and seminars that would best train me for the work I was to do. They said ‘yes’ to every item on my list!
3. They suggested that I get my doctorate and they agreed to pay for all expenses.
4. My mentor donated $100,000 to make all this possible.
The point: If I had given in to my selflimiting ideas, my life would have been very different and certainly far less satisfying.
The message: Open your mind and heart to your best and highest dreams and say ‘yes’ to anyone who wants to offer their support. Miracles will follow.
Homework: Write down your top three life goals. Then ask yourself if they are truly miraculous. Then imagine expanding them to the miraculous level. This is how to set your life goals.
Now go for it. Have a miraculous life.
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 he may be contacted via his website.
Ask a child, ‘what did you do today?’ and you may receive a shrug of the shoulders or the familiar answer of ‘nothing’. Many caregivers believe this is due to children having limited memory abilities. However, brain imaging research suggests that the regions responsible for acquiring and storing information that form memories and enable learning, develop early in a child’s life.
Rather the response of ‘I can’t remember’, is most likely due to a child’s limited attentional abilities associated with regions of the brain that mature at a slower rate through childhood and adolescence, combined with factors such as a lack of interest and how an adult asks a question, rather than a poor memory per se.
1. Make it interesting
One of the best ways to promote memory regardless of age is to capture a child’s attention. By focusing on their current interests, you can frame information that is less attractive in a way that commands their interest immediately. However, having their attention is just the first step. Before we can find effective ways to support a child’s memory, we have to know what type it is and what it is used for.
Once information enters our brain via our senses it can be held temporarily ‘online’ in working memory (WM), where
it can be manipulated and used. If rehearsed, this information can be transferred to our long-term memory (LTM) system.
WM is limited and can only hold relevant information for a short time in our active thought. It is essential for calculating maths problems and following tasks and instructions. In contrast, LTM has greater storage capacity and is considered to hold two types of information: semantic memory or factual knowledge and episodic memory that contains the details of life events.
So, now we are aware of the types of memory, how can we boost them to promote learning? Let’s start with WM in the form of mathematical calculations. First, you can frame the questions around a child’s current interests. With young children you might pose an addition or subtraction question by including their favourite toy e.g. ‘Two Pokémon join three of their friends. How many are in the group?’
For slightly older children, you can also further promote their visual working memory by asking them to imagine the information in their head, by writing it down or drawing it. Also, by asking them to say it out loud, will encourage their auditory working memory. Games are another great way to support WM.
• ‘I went shopping’ – read aloud a short list of items. Each person recalls the previous items from memory and then adds one of their own.
• ‘What’s Missing?’ – place a number of toys or household items onto a tray. Once they have been viewed, cover them and ask children to recall as many items as they can. The more items, the more challenging the game becomes.
• Go Fish or Uno card games are ideal, as they require children to hold a set of rules actively in their mind, as well as having to remember their own and other players cards.
For older children with greater self recall abilities, you can teach them to use strategies that maximise their working memory capacity, such as the process of ‘chunking’ that allows individual items of information to be grouped into larger units.
4. Let them teach you
Children love to show you what they have learned. Once you have shown them a maths puzzle or given them a set of instructions, ask them to show you how to do it. In the role of teacher, children have to make sense of the information, mentally store it and manipulate it. It is an excellent way to boost working memory and with positive feedback, you are also promoting their social skills, trust and self-esteem.
So, here we have a few ways in which you can actively support a child’s working memory abilities and provide the foundations for learning. In the next edition of Great Health GuideTM, we will focus on supporting long-term memory that provides the basis for our future decisions and our sense of self.
Dr Janine Cooper is a Melbourne based Research Neuropsychologist with a speciality in memory and development. Janine is the founder of Everyday Neuro that uses podcasts, courses and workshops to enhance understanding about the human brain, its function and ultimately how this shapes human behaviour. Janine has numerous scientific publications and can be contacted via her website.
Dr David MacIntosh
Sore throats are very common. The general compliant that ‘my throat hurts’ is one every parent will likely encounter at some stage as their child grows up. There are a range of causes for a sore throat and sometimes the way a child describes a problem is not specific. In their perspective, they may mean that they have a toothache, or a dry mouth and complain that it is ‘sore’. However, there are three causes of sore throat that require specific discussion; they are pharyngitis, tonsillitis and reflux.
The word ‘pharynx’ means throat. So, pharyngitis is inflammation of the throat. The tonsils sit within the pharynx, so in a way, tonsillitis is a form of pharyngitis. Some doctors will use the term pharyngitis to differentiate a sore throat from tonsillitis. It can be a bit confusing when technical interpretations of words are applied, so the simple explanation is that usually doctors will say tonsillitis when the tonsils themselves are infected or inflamed and pharyngitis when it is other parts of the throat.
Pharyngitis:
Pharyngitis is usually a viral infection that causes irritation within the throat. The child will be unwell, but usually not too badly and will complain of some pain with swallowing. They may have a bit of a runny nose as well. Such episodes are usually short lived and simple pain relief medication should settle such cases down. If the sore throat problem seems more significant, then it may be tonsillitis instead.
Tonsillitis:
Tonsillitis is usually a bacterial infection and the symptoms are usually quite marked and the child is usually quite unwell. Occasionally the problem can be glandular fever and in such cases the patient can be very unwell indeed. The issue with tonsillitis is that the bacterium that commonly causes the infection (known as Streptococcus or more simply Group B Strep) can cause damage to the heart in a condition known as Rheumatic Heart Disease.
The infection of the tonsils may also lead to serious infections around the throat known as a quinsy, with deep infections into the neck. It is a complication of tonsillitis. It is a collection of pus that develops between the back of one of your tonsils and the wall of your throat. This is known as an abscess
Tonsillitis will often result in significant fevers, a marked sore throat and checking inside, will reveal white pus sitting over the surface of the side of the throat, where the tonsils are present. Antibiotics are needed for tonsillitis, so if there is any suggestion that your child has a significant illness going on, do not delay seeing your GP.
Reflux:
Reflux is another reason for a sore throat problem. This is usually felt in the lower part of the throat rather than up higher. Reflux describes the process whereby the contents of the stomach travel back up the oesophagus. If this reaches all the way up to the throat, the stomach acid can cause significant irritation. Apart from
a feeling of discomfort, the child may have other symptoms such as a cough, croaky voice, asthma-like symptoms and a feeling of a lump in the throat. Reflux in children usually will sort itself out, but sometimes it needs medication and investigating certain foods that the child eats. Often these dietary measures that can be undertaken will settle things down. The GP may be able to work out if reflux is the cause of the sore throat but sometimes your child will need to see a specialist.
A sore throat problem requires action to investigate the seriousness of the situation. Sometimes the soreness might be prolonged and serious and should not
be ignored. Always seek advice from your GP. Your child may need to be referred to an ear, nose and throat specialist, who will solve the mysterious sore throat problem.
Dr David MacIntosh 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 MacIntosh can be contacted via this website
Jane Kilkenny
The main benefit of sport is the lessons we can learn that will have a positive impact on our outlook, behavior and attitudes. This is particularly important for children. In this context we are referring to grassroots sports where children can learn skills, improve with practice and be guided by great (and not necessarily great) coaches.
The professionalization of sport around the world has changed the environment. It has opened up a greater capacity for athletes to earn a living from their sport which provides sufficient financial reward for the time, effort and commitment it takes to be a professional athlete.
However, it has created a culture in junior sport where there is increasing pressure to be elite, which has negatively impacted most sports and the sheer enjoyment of playing the game for many kids. Unfortunately, this pressure is too often created by parents.
It’s time to get back to the fundamentals of why sport is great for children and the positive lifelong lessons they learn. These include:
• The joy of movement and activity.
• Cooperation, coordination and collaboration.
• Improving skills with practice.
• Winning and losing with humility.
Kids love to play! It’s one of the best things about being a kid. Running, jumping, skipping, swinging, throwing, catching.
These are the skills that kids need to learn from a young age. As their bodies grow and develop maintaining these skills can be difficult, but participation in sport is a great way to maintain progress.
Sports are a great way to teach children cooperation, learning to listen to instructions, take turns and sharing of equipment and attention. These are all significant lessons for kids to learn and need to be reinforced at home, school and sports.
Coordination is a major factor for both children and adults. Often it can be one of the greatest reasons we quit, if we feel that we are not suitably skilled, or our movement patterns are poor. Both these issues can be corrected and when it is done at an early age, it greatly enhances the potential for enjoyment in sport and increases lifelong commitment to activity.
Collaboration in sports is a key to success. Even in individual sports it is vital that the athlete learns to take guidance and advice from others.
Improving skills with practice is an essential life lesson for everyone. Taking time to practice and learning that hard work pays off teaches you to be a better person. Very few of us are instantly brilliant in any field and the commitment to practice is a fundamental factor in our education.
Winning and losing is a fact of life, not just on the sporting arena. Learning to win graciously and lose with dignity are essential skills to learn. When we win, we can be proud of our efforts and skills but also show respect for the losing team. When we lose, we should use this as an opportunity to learn and commit to becoming a better player, but also respect the skill of the winners. Understanding these concepts is one of the greatest life lessons from sport.
Parents, teachers and coaches all play a role in the education of our children. Fundamental values of respect, cooperation and striving to be better person (athlete) are the foundations for success, both in life and sport. How we instill these concepts from an early age should be the focus of our education and development.
The most important thing to remember is that kids are still growing and developing and will reach their peak potential in their own time. Kids grow differently. Just because they are the same age does not mean they are at the same level of development physically, mentally or emotionally.
Sport provides a great opportunity for this development to take place, but it cannot be rushed, pressured or driven by a ‘win at all costs attitude’. That’s the realm of professional sports played by adults. Let kids have fun!
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 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 2023
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).
