Great Health Guide: March/April 2019 by Great Health Guide

March/April 2019

How to Survive Flu

Season

The Discipline

ofSelf

Care Part 1

Keeping Up with

Change

SOLUTIONS to Reduce

Back Pain

Social Media & Young

PEOPLE

WHAT IS CHOLESTEROL? • MANAGING INJURIES TO QUICKER RECOVERY • IS ANYTHING UNFORGIVABLE?

ontents

GREAT HEALTH

KEEPING UP WITH CHANGE Easy ways to adapt to change.

Dr Jenny Brockis

WHAT IS CHOLESTEROL? Part 1 Where does cholesterol come from?

Dr Warrick Bishop

WHAT IS CHOLESTEROL? Part 2 The good & the bad cholesterol.

Dr Warrick Bishop

SURVIVE THE FLU SEASON Ways to stay healthy this flu season.

Melissa Hui

PHYSIOTHERAPY FOR GUT HEALTH IBS & dyspepsia can be helped with improved gut mobility.

Margarita Gurevich

FITNESS

INJURY MANAGEMENT Injury management plans need to be properly followed.

LOWER BACK PAIN Movement & mindset can help with pain.

Jennifer Smallridge

Kusal Goonewardena

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HEALTHY SMARTPHONE USE FOR COUPLES The loss of intimacy in relationships is due to texting behaviours. Dr Lori Whatley

KIDS MATTERS

A SORE THROAT PROBLEM? When a sore throat needs to be checked by a doctor. Dr David McIntosh

45 35 HEALTHY SMARTPHONE USE FOR COUPLES Dr Lori Whatley

MINDSET

THE DISCIPLINE OF SELF CARE: PART 1 Few people are actively pursuing self-care methods on a routine basis.

THE IMPACT OF SOCIAL MEDIA: YOUNG PEOPLE Facebook & Instagram are teaching us how to misread & miscommunicate. Sarah Godfrey

A SORE THROAT PROBLEM? Dr David McIntosh

Dr Suzanne Henwood

THE GIFT There are simple things that are gifts to others.

Terry Sidford

RELATIONSHIPS

IS ANYTHING UNFORGIVABLE? Negative circumstances are fed by toxic unforgiveness.

Dr Matthew Anderson

DISCLAIMER

GREAT HEALTH GUIDE | 3

Team

GHG

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS Dr Helen J. Dodd Dr William A. Dodd LEAD DESIGNER Oleksandra Zuieva DESIGNERS Olha Blagodir Belinda Nelson CONTRIBUTING WRITERS Dr Mathew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Sarah Godfrey, Kusal Goonewardena, Margarita Gurevich, Dr Suzanne Henwood, Melissa Hui, Terry Sidford, Jennifer Smallridge, Dr David McIntosh, Lori Whatley CONNECT WITH US:

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

Hello Friends The world that we live in today is filled with turmoil, mistrust, greed, blame, revenge and hatred. What has happened to the kindness, empathy, trust and forgiveness that is part of our conscious-self? Is it possible that we have grown so secure in our own little worlds that we have lost the human spirit of compassion, the human trait of love and the spiritual trait of grace? In this edition of Great Health GuideTM there is a powerful article, ‘The Gift’ stating that, ‘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.’ In another compelling article, ‘Is Anything Unforgiveable?’ the author writes, ‘If we look deeply and honestly into our own hearts, we will find that we have done things to others and to ourselves that we have not found forgiveness for and we suffer for all of them. We live under the judgment of self-criticism and even self-hate due to these unforgiven ‘crimes’. We limit our joy and depress our self-esteem. We practice self-destructive behaviour and live too long in destructive relationships, jobs and living situations. And all the while we are unaware that these negative circumstances are fed by toxic unforgiveness’. So let’s start by making eye contact with more people. Look at them with care and love. Our souls are seen through our eyes and felt with our hearts. If we honestly want to make a better world for our children and grandchildren, the choices that we make now will determine what the future holds for them.

Kathryn x

© Antalya Developments Pty Ltd 2019 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed. The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats). Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).

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DISCLAIMER

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Great Health

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Change with

Keeping Up

Dr Jenny Brockis

the 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.

Discover how your brain is designed to help you adapt & thrive.

DISCLAIMER

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.

WHAT CAN WE LEARN ABOUT HOW THE BRAIN DEALS WITH CHANGE? 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. GREAT HEALTH GUIDE | 7

Great Health 1. Begin with why 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? 2. Paint a picture 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.

WELCOME TO YOUR PLASTIC BRAIN. 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.

HOW THE BRAIN CAN HELP US MAKE THE CHANGE WE WANT: 8 | GREAT HEALTH GUIDE

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! 3. Embed the healthy habit 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. SUBSCRIBE

Great Health 4. Lower the bar 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. 5. Get support 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. 6. Accept failure 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. 7. Change isn’t inevitable in everything 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. 8. Change deserves to be led 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 DISCLAIMER

you into feeling afraid will keep you more change agile. So by keeping up with change, you can always adapt and thrive.

Dr Jenny Brockis 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.

Editor ,s Choice

SMARTER SHARPER THINKING

by Dr Jenny Brockis

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What is

Cholesterol ? Part1

Dr Warrick Bishop

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Great Health

holesterol is a frequently discussed topic. So, is cholesterol ‘good or bad’, and should we be ‘treated for it?’ But what is it? Cholesterol is a ‘steroid alcohol’ and is found in most body tissues. Cholesterol and its derivatives are important constituents of cell membranes and precursors of other steroid compounds. We ingest some cholesterol from fatty foods but the vast majority of all the cholesterol in our bodies is synthesized from food. The body then uses cholesterol in a number of ways to maintain health.

WHAT DOES THE BODY USE CHOLESTEROL FOR? 1. Cholesterol is a very important building block for the membranes of every cell of our body. 2. Cholesterol also forms a component of the bile acids. The bile acids help us digest and absorb fats but also help the body excrete unwanted products, like the break down products of old red blood cells. So, it helps with digestion and elimination and this is a process that occurs through the liver. So, cholesterol is needed for the bile. 3. The other reason that cholesterol is really important, is to metabolise the steroid alcohol which is turned into steroid hormones, including the sex hormones such as estrogen and testosterone.

HOW DOES CHOLESTEROL MOVE AROUND THE BODY? Cholesterol is a fat-like substance and is insoluble in water. The body has DISCLAIMER

special transport mechanisms to move cholesterol around the body. These cholesterol transport mechanisms are molecules called ‘lipoproteins’ (with ‘lipo’ standing for fat or lipid, and ‘protein’ standing for proteins). There are different sorts of lipoproteins. There are lipoproteins that carry cholesterol from where it is produced to the periphery of the body and the tissues. Other lipoproteins transport cholesterol back from the tissues. So cholesterol is ‘carried’ around the body but where does it come from? There’s such a lot that we hear about diet and exercise and cholesterol and all this can become confusing. The reality of the situation, is that we produce the vast majority of all the cholesterol that’s in our bodies. So, it’s our genetic makeup that largely determines the levels of cholesterol in our bodies. In the following article, What is Cholesterol? Part 2, we will discuss the good and bad cholesterol and how cholesterol is moved around the body.

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. GREAT HEALTH GUIDE | 11

What is

Cholesterol ? Part2

Dr Warrick Bishop

he production of cholesterol within the body is predominantly within the liver. That process has a number of steps and one of the steps that produces cholesterol involves an enzyme called HMG-CoA reductase. It is this enzyme that the statins (the medications commonly used to lower cholesterol) can block. By blocking that enzyme, the production of cholesterol by the body, will be reduced.

from those lipoproteins until eventually, the result is a lipoprotein called, the Low Density Lipoprotein. We often refer to this as ‘LDL’ cholesterol. It is the LDL cholesterol that we’re concerned about when we are talking about coronary artery disease.

When cholesterol is produced within the body, it needs to move around the body and be taken to the tissues. That’s where the lipoprotein carriers come into play. There are a number of primary transport lipoproteins, which move cholesterol from the gut and the liver and then into the circulation of the blood. As the lipoprotein carries its load of fatty material, various components of the ‘payload’ are taken

It is likely that you may have heard of both of these, particularly since they are often requested when you have your blood tested for ‘cholesterol’. We loosely talk about High Density Lipoprotein (HDL) as the ‘good’ cholesterol and the Low Density Lipoprotein (LDL) as the ‘bad’ cholesterol. The reason is that in simple terms, LDL puts cholesterol INTO the tissues via the blood vessels and HDL

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WHAT ARE LOW-DENSITY AND HIGH-DENSITY LIPOPROTEINS?

Great Health

takes cholesterol OUT OF the tissues. Since the HDL particle is not as rich or engorged with cholesterol and it has a high density, thus it is able to pick up some more cholesterol as it travels back to the liver. So, High Density Lipoprotein (HDL) is able to pick up cholesterol from the periphery of the body tissues and bring it back to the liver or to the organs that use cholesterol as the building block for hormone production. Thus, remember that ‘bad’ LDL cholesterol is moving cholesterol from the liver INTO the body as the ‘cholesterol transport’ and the ‘good’ HDL cholesterol is picking up DISCLAIMER

more cholesterol, taking it OUT OF the tissues and bringing cholesterol back to the liver as the ‘reverse cholesterol transport’.

HOW DO WE CONSUME CHOLESTEROL? When we eat fatty food, it is digested, ingested and absorbed by the intestinal tract. As it is absorbed, it is organized in packages to allow it to be transported, by the lipoprotein. These transport modules or these lipoproteins then drain through the liver as does the rest of the blood from the gut. The mechanism of cholesterol GREAT HEALTH GUIDE | 13

Great Health metabolism therefore is really quite complex and involves production within the liver, which we call an ‘Endogenous Circulation’, or an Endogenous Production (‘Endo’ meaning from ‘within’). The cholesterol that we eat and digest is called ‘Exogenous Consumption’ (‘Exo’ meaning from ‘outside’). Lastly, the Reverse Cholesterol Transport, is where cholesterol is taken from the tissues and brought back to the liver by the HDL cholesterol. It can eventually be secreted out through the bile and some cholesterol can also be used for production of hormones, as well of course for construction and production of membranes, as discussed in What is Cholesterol? Part 1. So in conclusion, we can’t live without cholesterol. It moves around the body in special carriage proteins called lipoproteins, because otherwise it wouldn’t remain within solution. It is a constant dynamic interplay between what’s produced in the body, what’s consumed and what moves around the body, as the body’s requirements dictate. This article provides a little background and the beginning of a discussion regarding cholesterol, which will be covered in more detail in subsequent articles.

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Survive the

Flu Season –––Melissa

DISCLAIMER

Hui –––

GREAT HEALTH GUIDE | 15

Great Health

all know how contagious flu is and each year, more and more people are being diagnosed with the virus. As a pharmacist, here are my top tips to ensure you’re equipped with the knowledge on how to take care of your health this flu season.

1. GET VACCINATED An annual flu vaccination is recommended for all Australians. Be sure to get an updated vaccination every year as the virus strains change. The flu vaccine gives most protection in the first three or four months after it is administered but it’s best to get it at the earliest available opportunity, in case you forget to do it later. People often mistakenly assume the vaccine gives you the flu and will make you sick. The influenza virus contained in the flu vaccine cannot infect you with the flu. Some people experience flu-like symptoms after receiving a flu vaccination. These symptoms are usually mild and may be due to contracting a cold, or the vaccine triggering your immune response as it is designed to do.

Remember to wash your hands regularly with soap and running water.

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Throughout Australia, trained pharmacists are approved to provide influenza vaccines in their premises as a vaccination service to the community. Discount Drug Store’s instore flu vaccinations are conducted by qualified pharmacists or nurse practitioners. Special patient groups are also eligible to receive the influenza vaccination subsidized under the Governmentfunded National Immunization Program.

2. STAY HYGIENIC Even if you’ve had a flu vaccination, you can still catch a cold. Being extra vigilant when it comes to hygiene can minimize your chances of catching a cold or limit the likelihood of you passing your cold on to friends and co-workers. The flu virus can easily spread by handshaking and is most commonly caught through the nose and eyes. This flu season make sure to use disposable tissues and disinfect surfaces which are exposed to germs such as computer keyboards, your phone or steering wheel. Remember to wash your hands regularly. Hand sanitizer is a useful way to maintain hygiene, but it doesn’t replace proper hand washing with soap and running water.

3. STAY STRESS FREE Your immune system is your body’s first line of defence against invading bacteria, SUBSCRIBE

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viruses and other pathogens. Cortisol is a ‘stress hormone’ produced when the body is in danger and responds with the ‘fight or flight’ mode. Small bursts of cortisol are necessary to reduce inflammation in the body. This is a good thing, but only in the short-term. Over long periods of time, chronic stress causes chronic inflammation of the body tissues and suppresses the number of immune cells (lymphocytes) needed to fight infection. Thus, staying stress free and reducing stress which is the first step in keeping your immune system working well, you will be less susceptible to colds and flu. While none of us can completely eliminate stress from our lives, there are lots of ways to minimize its impact on our mind and body.

4. TREAT YOUR SYMPTOMS If you do get a cold – don’t stress. Cough and cold medicines are available to help fight illness, but these work best when selected for your specific symptoms. Be sure to explain what symptoms you are experiencing to your pharmacist, who can help you select the right treatment for you. While these tips may not work for everyone, they will put you in good stead come flu season. If you’re interested in knowing more about the flu vaccine or medications to help fight off a cold seek expert advice from your doctor or pharmacist. For more information, or to find out how to manage your symptoms, visit your local pharmacy or Discount Drug Stores.

Melissa Hui is a qualified Pharmacist with over 10 years’ experience in community pharmacy and is a Professional Services Pharmacist for the National Discount Drug Stores Franchise Support Office. DISCLAIMER

GREAT HEALTH GUIDE | 17

Physiotherapy for

Gut Health Margarita Gurevich

oes it surprise you that physiotherapy can be used to treat gastrointestinal conditions such as irritable bowel syndrome (IBS) and functional dyspepsia? After all, most people are used to seeing their physio for back, neck and joint pain, so the idea that physiotherapists can help with gastrointestinal problems can seem a bit foreign. Nevertheless, physiotherapy for gut health is certainly a very effective treatment option for many gastrointestinal issues. In this article we will look specifically at IBS and functional dyspepsia. 18 | GREAT HEALTH GUIDE

Great Health

WHAT IS IBS AND FUNCTIONAL DYSPEPSIA? First of all, let’s define what these conditions are. Irritable bowel syndrome and functional dyspepsia are both functional disorders of the stomach and bowel. Generally, a person is diagnosed with IBS or functional dyspepsia when there are no pathological issues identified. While these conditions do not lead to serious disease, they can cause a lot of physical and emotional problems, interfering with the person’s ability to work and attend social events. Common symptoms include bloating, nausea, early satiety, abdominal discomfort, diarrhoea and others.

FIRST CONSULT YOUR DOCTOR: If you are experiencing such symptoms the first step is to consult your doctor as there are many conditions which can cause the abovementioned symptoms. Your doctor will likely refer you to a gastroenterologist who might arrange some specific tests in order to try to diagnose the problem. In the case of IBS and functional dyspepsia, however, such examinations often do not detect anything. The diagnosis is consequently made more on the basis of the symptoms.

COMMON PROBLEMS WHEN ALL SERIOUS PATHOLOGY IS RULED OUT: Having serious pathology ruled out is certainly very reassuring for the patient, however it does not help the person to alleviate their symptoms. DISCLAIMER

• Sometimes it is useful to have special tests for intolerance to certain foods. The most common are dairy products, wheat, yeast and some fruits. • Your doctor or physiotherapist can tell you more about these tests and give you advice on how to do them. • If you find that you have an intolerance to certain foods, then by changing your diet you are likely to start to feel better.

WHEN FOOD INTOLERANCE IS NOT A FACTOR, WHAT CAN CAUSE SYMPTOMS? Often, unfortunately, the tests for intolerance come back negative or changing the diet does not result in a significant improvement. Often the problem can be associated with: • stress • lack of mobility • delayed intestinal peristalsis • and other factors.

THIS IS WHERE PHYSIOTHERAPY FOR GUT HEALTH CAN BE VERY USEFUL. There is a lot of scientific evidence which proves this. In fact, in many European countries physiotherapy has been effectively used for many years to treat such pathologies. The good news is that now physiotherapy for gut health is becoming more widely used in Australia as well.

SO HOW CAN PHYSIOTHERAPY HELP? It does this by helping to reduce and control the symptoms and by assisting GREAT HEALTH GUIDE | 19

Great Health the functional activity of the gut which helps to reduce the likelihood of recurrences. Various electrotherapy modalities, in particular SCENAR therapy, help to control the symptoms. SCENAR is an acronym which stands for Self-Controlled Energy Neuro Adaptive Regulator and is a small, hand-held device that can be applied to most problem areas which are causing pain to an individual. It works by improving blood circulation and delivering more oxygen to the affected areas, thus speeding up the recovery process. In the case of IBS and functional dyspepsia it helps to improve the functioning of the gastrointestinal system.

Symptoms of IBS & dyspepsia are significantly less with improved gut mobility. When it comes to improving the functional activity of the gut, specific exercises and Clinical Pilates are very effective. When gut mobility is improved many patients find that they have significantly less constipation and gas build up and consequently notice less bloating, nausea and other symptoms common to IBS and functional dyspepsia. 20 | GREAT HEALTH GUIDE

As discussed, physiotherapy for gut health can be a very effective treatment avenue particularly when it comes to managing IBS and functional dyspepsia. Often it can be used as monotherapy but sometimes, as mentioned above, it would need to be used in conjunction with a specific diet and other lifestyle modifications.

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. SUBSCRIBE

DISCLAIMER

Fitness

GREAT HEALTH GUIDE | 21

Back Pain Lower

Jennifer Smallridge

22 | GREAT HEALTH GUIDE

Fitness

ower 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?

WHAT IS HAPPENING IN LOWER BACK PAIN? 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.

Movement & mindset can be medicine. 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? DISCLAIMER

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? GREAT HEALTH GUIDE | 23

Fitness 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: • 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?

• ‘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.

3. Mind your mindset 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. 24 | GREAT HEALTH GUIDE

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

Fitness

Injury

––– Kusal

Goonewardena –––

Fitness

etting injured is the most frustrating part of living a healthy, active lifestyle. But it happens and how we react to the injury is important. Decisions that we make for injury management, will have a huge influence on how quickly we get back to our usual routine and enjoy sport/ exercise again. We can take some inspiration from the way that elite athletes approach injury management. They suffer often debilitating and cruel injuries, applying incredible discipline to come back and perform again. The first thing elite athletes do well is to listen to their body. They know when their body is in pain and know to stop, when this happens.

Injury management plans need to be properly followed. It’s rare that an injury is so bad that it will prevent you from playing sport again. But injury management plans need to be properly followed.

HERE ARE FIVE KEY POINTS TO REMEMBER: 1. Don’t push through pain: Pain is your body’s warning signal to stop. 26 | GREAT HEALTH GUIDE

Pushing through the pain could make things worse and prolong your recovery time. Too many people try to force their way back into sport too early, attempting to ignore the pain in the process. Body movement will help an injury management, but only at tolerable pain levels. Once you are feeling genuine pain, it’s time to stop and focus on smaller movements within tolerable levels of pain. 2. Ice and heat: If you are not sure which situations require ice and which require heat, there are some simple guidelines: • When there is swelling, the injury is hot to touch and it’s within 24-48 hours of injury – use ICE. • When there is swelling but the injury is not hot to touch – use HEAT Many injuries need a combination of both. For example, you roll an ankle, which is now painful, swollen and hot to touch. In this situation, ice will help in the first 24-48 hours. After that time, if the swelling is still there, but the injury is no longer hot to touch, then heat becomes the best option. The most common mistake in using heat and ice, is to overdo it by applying treatment for too long. People commonly end up with ice burns by applying the ice directly to the skin. Using a light towel so that ice does not touch the skin is helpful. As well, using heat for too long and too hot, will also burn the skin. Use heat and ice for a maximum of 20 minutes at a time, every two hours. SUBSCRIBE

Fitness 3. Get a second opinion if things aren’t improving: Some injuries will need to be diagnosed by a professional physiotherapist who can provide an evaluation and a plan to overcome the ailment. But if you find things aren’t improving relatively quickly, then don’t be frightened to seek a second opinion from your General Practioner. Many people stick with a physiotherapist for longer than they should. Perhaps they believe the problem is that their body not healing quickly enough. But you should be seeing some improvement in three sessions or fewer with a physiotherapist. 4. Keep moving: During injury management, we tend to withdraw and stop moving. This is entirely understandable, but it is also a trap. By limiting our movements, we eventually limit our range of movement. It’s important to keep moving within tolerable pain levels. Moving a little and often, is the key to recovery. 5. Take preventative measures to look after your body: You’ve been injured and experienced a recovery time of weeks or months to get back to fitness. It’s time to consider preventative measures to reduce the chance of further injury. Again, we can look to elite athletes and seek out some appropriate stretches and warm-up exercises before engaging in your chosen activity. Regular massage will also keep your body primed for what’s to come. DISCLAIMER

KEY POINTS: • Injury shouldn’t stop you doing what you enjoy, and the key is how you react to the injury. • Avoid classic mistakes, like pushing through pain during injury management. • By easing back into your routine and looking after your body, you will make a strong recovery.

Kusal Goonewardena is an experienced physiotherapist, lecturer, consultant and mentor to thousands of physiotherapy students around the world. Kusal recently developed the App KINRGIZE, available at at Google Play and the App store. He has authored books including: Low Back Pain – 30 Days to Pain Free; 3 Minute Workouts; and co-authored Natural Healing: Quiet and Calm. Kusal consults via his clinic, Elite Akademy. GREAT HEALTH GUIDE | 27

Mindset DISCLAIMER

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The Discipline of

Self-Care: Part 1

––– Dr

DISCLAIMER

Suzanne Henwood –––

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Mindset

hat does the term selfcare mean to you? Is it thinking of a treat, a spa day? Is it a luxury, you rarely consider for yourself? And what does self-discipline mean? Does it instil great excitement in you – or dread and foreboding? Whatever view we have of self-care and self-discipline, it is something that I believe we could all take more seriously. In this two-part series, Part 1 will explore and share the importance of self-care and Part 2, will share more detail of the components of health and wellbeing to include in your self-care plan.

“Self-care is a discipline that honours what is sacred, including the hard work that provides meaning in our lives.”

It is curious that health care systems are often more aligned with treating diseases, than being focused on preventative 30 | GREAT HEALTH GUIDE

health. We treat symptoms, rather than teaching people to create health and wellbeing for themselves. We seek help when we are unwell. There is much talk of people taking more responsibility for their health, but many are unsure what that means and do not know what to do. There are relatively few people who are actively pursuing self-care methods on a routine basis. An article, Chronic Disease: A Selfinflicted Pandemic? by the Harvard School of Public Health (2019) provides some figures on health in USA. They note that The World Health Organization estimates that, “80% of all heart disease, stroke and type 2 diabetes, as well as more than 40% of cancers, would be prevented if Americans would stop using tobacco, eat healthily and exercise”. However, the authors of the article actually challenge the figures on the occurrence of cancer and suggest that, “very little cancer today is genetic, maybe 10%, so let’s assume 90% of cancers are caused by diet, lifestyle & environmental factors.” The authors talk of a ‘self-inflicted pandemic’. So, it is time for us to turn that around and to make our wellbeing a priority.

SO, WHAT CAN WE DO ABOUT IT? Invest in ourselves, devote time to reduce the busy-ness in our lives and prioritise our health and wellbeing, look at what brings us joy, vitality and nourishes our soul – surely this is worth pursuing to prevent us being the next health statistic. It is about developing a disciplined self-care regime. SUBSCRIBE

Deciding to take daily action & commitment is vital to success. Now the quote above might seem very strong words so let’s not pretend it is easy. If it was, we would already be doing it, wouldn’t we? Tami Forman in Forbes Magazine claims that, “It requires tough-mindedness, a deep and personal understanding of your priorities, and a respect for both yourself and the people you choose to spend your life with.” It is about doing things that are good for us – because we want to feel good in the long term – instead of going for an instant gratification of feeling good in any one moment and believing that any consequences will not relate to us. It starts with awareness and that leads to you making a conscious choice. What do you really want to improve in your own health and wellbeing? Do you want good health enough that you will do something about it?

DEVELOP A SELF-CARE PLAN I believe there are five core areas of health and wellbeing: physical, mental, DISCLAIMER

emotional, social and spiritual. And I would highly recommend that you develop a plan to ensure these needs are all being considered. Then, each month revise the plan as your levels of vitality change. This takes commitment and dedication. Are you willing to commit to a discipline of self-care and take back control of your health and wellbeing? In the May/June edition of Great Health GuideTM, The Discipline of Self-Care: Part 2, will explore in more detail the components of health and wellbeing and how to develop a self-care plan that you can easily adopt.

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. GREAT HEALTH GUIDE | 31

The Gif ––– Terry

32 | GREAT HEALTH GUIDE

Sidford –––

mindset

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:

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.

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.

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.

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?

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?

HERE ARE A FEW IDEAS THAT QUALIFY AS ‘GIFTS’: 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 DISCLAIMER

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. GREAT HEALTH GUIDE | 33

Rela ionships DISCLAIMER

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Smartphone Healthy

Use ––– Dr

for Couples

Lori Whatley –––

pproximately 92% of adults in large cities now possess a cell phone. Of those people, 90% report their phone is typically with them and half say they never turn it off. We know it is important to be mindful of the type of information one texts to a partner. Also exchanging emotional information via texts is not a good relationship builder. My research has confirmed that intimacy is lowered through texting, but it can be improved through awareness of the effects of texting on the relationship. One way our smart phones are affecting our relationships is that they interfere with our partner’s ability to concentrate entirely on us when in our presence. Most partners feel their mate is being discourteous if they check their messages during together time, making this type of a multi-tasking a negative, especially when on a date. Dissension and disconnection occur when one partner is incapable of disengaging from their texts in order to connect with partners. ‘Phubbing’ is the term that refers DISCLAIMER

to partner phone snubbing. A partner is phubbed when their significant other chooses to attend the cell phone, rather than communicating with them and many couples report a loss of intimacy due to texting behaviors that displace this focus. A partner feels valued when they recognize their partner responds to their needs rather than their phone. Texting causes users to remove themselves cognitively from the conversation, which impedes mutual self-disclosure and thus hinders GREAT HEALTH GUIDE | 35

Relationships

The loss of intimacy in relationships can be linked to texting behaviours. 36 | GREAT HEALTH GUIDE

Relationships the way we express empathy to the other partner during in-person conversations. It is difficult to be vulnerable with a disengaged partner. Research has found that texting can get in the way of couple development, with frequency and content affecting satisfaction, stability and attachment. Males often feel frequent texting is intrusive which can cause them to pull away from the relationship. Positive texts to a partner, however, can reinforce the relationship. A valuable phrase to remember is that if you don’t have something nice to say, don’t text at all. Many couples utilize texting as a sort of relational maintenance and when done properly, it works well. Therapists have noticed when marriages hit a rough spot, it is not uncommon for a partner to hide behind their cellphone. For example, one partner feared his mate was attracted to her boss and rather than address this, he simply became more and more engaged with his cellphone. Working with couples today introduces the new challenge of learning to talk to each other in person again, which is a fundamental skill that seems to be getting lost in relationships today. Think of the times you have texted your partner a question from the kitchen, while they are in the same house but another room.

partners presence leads to dissatisfaction in the relationship. Couples also feel that a quick check-in once a day, via text with their partner is a positive for them. In this way, couples can develop and then maintain their partnerships through texting, however, there are times when texting puts a strain on the relationship. There is a lack of texting etiquette and guidelines for couples to follow, which can be problematic. When texting is used as an easy and quick form of communication - if used properly - it can be OK. But text messaging has affected couple’s communication in our society today. Paying attention to how often we are looking down at our cellphones, rather than up into our partners eyes, does matter.

Dr. Lori Whatley is a licensed marriage and family therapist specialising in relational connecting based in Atlanta, USA. Dr Lori’s research focuses on the act of bringing people together and as a professional she takes a research-based approach to help others forge impactful, functional relationships. Dr Lori graduated from Mercer Medical School and earned her undergraduate degree from the University of Georgia. She can be contacted via website.

TEXTING IN YOUR PARTNER’S PRESENCE LEADS TO DISSATISFACTION IN THE RELATIONSHIP. Technology is affecting couples today and understanding the depth of the impact, as well as how to better manage it, is important. Partners report that even seconds spent checking texts while in their DISCLAIMER

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Is Anything

Unforgivable? Dr Matthew Anderson

38 | GREAT HEALTH GUIDE

Relationships

hirty years ago, Billy, a 50 year old man, sat on my couch with Jane, his girlfriend of one year. We had been having weekly couple’s sessions for about three months and had not made much progress. Finally, Jane lost her patience and said angrily, “Billy, you need to tell Matthew what happened when you were 18!” Billy replied that it was not relevant, but Jane persisted and he told me a story that ultimately led to an experience that changed his life. This is Billy’s story.

Billy said that one night, when he was 18 years old, he picked up his best friend and went for a drive. They drank quite a lot of beer and Billy got drunk. He crashed the car and his friend died. Billy’s father had connections with the local sheriff and no charges were filed. The accident and the death were never discussed again.

Be aware that negative circumstances are fed by toxic unforgiveness.

I asked Billy to share how he dealt with this event over the years and he replied that he tried not to think about it. I asked why and he told me that he thought what he had done was unforgivable so, why try to discuss it. Over the next few weeks, as we explored this tragic event and its effects on Billy’s life, it became clear that Billy had suffered greatly from the experience. He had been divorced two times and was having major DISCLAIMER

difficulties with his current girlfriend. He was a talented artist with a Master’s degree but never sold any art work. He was highly educated but made his living as a handyman. In essence, Billy had been destroying his life as punishment for his crime and had no expectation of parole, let alone any forgiveness. One month later something incredibly wonderful happened to Billy that released him from his self-imposed torture. He attended a weekend personal growth workshop that I led with 30 other people. We began the workshop on Friday and continued all weekend. On Saturday night we had what I called a ‘forgiveness session’. I put a chair in front of the group and asked anyone who felt they deeply needed forgiveness for some past action, to come and sit. Billy was the second volunteer. I asked Billy to share his story about what had occurred when he was 18 and how his life had been ever since. He took a deep breath and talked about the accident, the death of his friend and how terrible he felt and how he had hated himself for being drunk and foolish. He also shared that he had recently learned how it had affected every area of his life since. He cried as he talked, as did many people in our group. When he came to the end of his story, I spoke briefly about the power of forgiveness and then asked the group to help me help Billy find healing. GREAT HEALTH GUIDE | 39

Relationships I asked Billy if he would be open to receiving the love and forgiveness of this group of people. I told him that he may have felt that his crime was unforgivable but that was because he did not understand what true forgiveness was all about. I told him that forgiveness is never deserved. It is a free gift of grace that offers us the opportunity to heal and find a new experience of ourselves. I explained that all he had to do was open his mind and heart to something beyond his understanding and allow it to fill him. He agreed. I then invited anyone who felt ready to offer Billy forgiveness to come and stand around Billy and place their hands on him. Every single person in the room came forward. I placed my hand on his arm and said, “Billy, every person here has heard your story and your suffering. We all want you to be free now. We offer you our forgiveness as we place our hands on you. Open your eyes and look around and let

the love of forgiveness in”. Billy looked up and began to sob. Many in the group did the same. After a while, we all sat down and just hugged each other. Three years later Billy was still with his girlfriend. He was doing art and making sales and he had doubled his income. I shared so many details about Billy because I am convinced his story is relevant to many of us. Maybe we did not cause the death of our best friend but if we look deeply and honestly into our own hearts, we will find that we have done things to others and to ourselves that we have not found forgiveness for and we suffer for all of them. We live under the judgment of self-criticism and even self-hate due to these unforgiven ‘crimes’. We limit our joy and depress our self-esteem. We practice self-destructive behavior and live too long in destructive relationships, jobs and living situations. And all the while we are unaware that these negative circumstances are fed by toxic unforgiveness. Our task now, is to learn from Billy’s journey and take the time to look into our hearts and identify the actions and attitudes that require the healing power of forgiveness. Once identified we can open ourselves to the blessing that it offers us.

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. 40 | GREAT HEALTH GUIDE

ids M a ers K

DISCLAIMER

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T Sore hroat A

Problem?

Dr David McIntosh

42 | GREAT HEALTH GUIDE

kids matters

ore 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.

SO WHEN SHOULD A CHILD’S SORE THROAT NEED INTERVENTION? 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. DISCLAIMER

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 GREAT HEALTH GUIDE | 43

kids matters 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

44 | GREAT HEALTH GUIDE

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 McIntosh is a Paediatric ENT Specialist with a particular interest in airway obstruction, facial and dental development and its relationship to ENT airway problems and middle ear disease. He also specialises in sinus disease and provides opinions on the benefit of revision of previous sinus operations. Dr McIntosh can be contacted via this website

The Impact of Social

Young People Media:

Sarah Godfrey

45 | GREAT HEALTH GUIDE

Kids Matters

hat is the impact that social media is having on the social skills of young people today? Facebook and social media (including online gaming), can have positive outcomes for many users in terms of increased interactions and bonding. Social media also provide vital social access for isolated, disabled or other individuals who find social activities difficult or overwhelming. But like anything that stimulates the brain, too much of a good thing creates problems and increases dependency.

Research on the impact of social media on young people, conducted by the University of the Sunshine Coast in Australia, compared 200 individuals born into a world obsessed with social media (Facebook, Snapchat and Instagram), against those who grew up without social media. This has shed a disturbing light on the possible loss of some vital human skills in a generation. The results indicated that those who spend a large amount of time on social media were exhibiting traits similar to people with Autistic Spectrum Disorder. The loss of the capacity to accurately read facial expressions and emotions was pronounced. A large percentage of my clients seeking psychological support have focused on increasing anxiety (social) and depression (isolation). Most of the issues with anxiety are centred on a growing generational inability to accurately read social cues. Young people do not understand social language or interpret social body and facial language in real life. Poor skills in 46 | GREAT HEALTH GUIDE

this area contribute to feeling isolated, inadequate and devalued. What is left is misunderstanding, miscuing and misinterpretation. In turn, this leads to social confusion, unrealistic and wrongly applied grudges, unresolved conflict due to inability to read situations effectively and increased arguments based on poor communication. The inability to understand what went wrong and have the skills for the successful repairing of interpersonal problems is a massive issue. In my book Life Works When the section called Belonging describes a major part of finding happiness. Any reduction in our ability to communicate effectively with each other impacts on our sense of belonging and desire to belong. Unresolved, this social fallout impacts our social, psychological and physical wellbeing. Our mental health suffers, depression creeps in and social isolation develops.

Facebook & Instagram can cause us to misread & miscommunicate. We are ill prepared to understand the impact of social media on society. The ability to read facial expressions and emotions, is a human skill that we are SUBSCRIBE

Kids Matters forfeiting for screen dependency. The inability to read facial expressions and emotions is connected to our levels of social anxiety and depression. If we lose the ability to read each other in social settings with accuracy, we lose the art of compassion, communication, conflict resolution and creative thinking.

SO, WHAT CAN WE DO? • Limit your screen time to balance with real interpersonal interactions. • Make sure your social skills are updated and accurate. • Re-train in your human skills. • Meet with a friend instead of texting and practice your communication ability in real time. • Check your obsession with social media. • Don’t assume everyone understands

DISCLAIMER

facial, body and language cues, including yourself. • Be strong enough to cope with the tantrums displayed by young people who make excessive use of social media. • Seek help if you struggle to implement any of these points. • Then finally turn off and tune into the real world for a little while. The benefits will be lifelong.

Sarah Godfrey has been a practising psychologist for two decades focusing on personal development. She works with her clients to build successful futures, speaks at conferences and writes books and blogs on discovering how to improve your life, find happiness and master human skills. Sarah may be contacted via website or email.

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